Dec 2017 – Islanders Aquatics – A Late December to Remember

Rebuilding work after 2 mid-season focus competitions. The practices on Monday morning & afternoon should be considered “flush out/recovery” workouts.

We wanted the swimmers to have a little time to refresh their bodies after 2 weeks of swimming at Winter Junior Nationals, The Islanders Holiday Invite and the Marist Holiday Meet; where our athletes reached 95% lifetime best performances.

The practices from Tuesday-Thursday afternoon reflect our desire to “get back to more routine work.” These workouts are geared to a focus on building back the aerobic capacity of the swimmers, with some specific speed work during the main sets on Tuesday & Wednesday. Thursday evening is focused specifically on the 400 IM and working on building speed on the last wall of each repeat.

Over the course of the next 6 weeks both our volume and intensity will be increased on a daily/weekly basis, with the idea that we’re now beginning to prepare for some fast SCY and LCM performances in late February and late March.

The downloadable PDF contains a total of 6 workouts from this week of training at Islanders Aquatics with 4 afternoon sessions (SCY) and 2 morning sessions (SCM).

Monday, Dec 18, 2017 (PM)

Yards Set Description EGY WORK STK
3100 1x{2 x 1000 on 13:00 500 (100IM/Free), 500 (100Bk/K) w/fins
{4 x 150 on 2:00 50 Kick/100 IM, 1 of each w/fins
{4 x 100 on 1:20 Straight IM; Desc 1-4, FAST w/fins
{4 x 25 on :30 IM, 1 of each, SuperSpeed w/fins
EN1
EN2
EN3
EN3
S
A
S
S
FRM
IM
IM
IM
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
2300 1x{1 x 800 on 10:30 Free w/Paddles, Neg Split by 400
{12 x 50 on 1:00 IM; 3 of each; Desc 1-3 fast
{8 x 50 on :40 Free w/Paddles; Maintain Pace
{6 x 50 on 1:00 Kick Fly/Flutter w/Board
{4 x 50 on 1:00 IM, 1 of each; 25 RED/BLUE
EN2
EN2
EN2
EN2
EN3
S
S
S
K
S
PAD
IM
FR
FF
IM
600 ***All equipment*** Gator Swim
1x{6 x 100 on 1:30 50 Free/50 Back w/All Equipment

REC

S

BK

WORKOUT TOTAL: 6100

This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


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