During this time of year we are fortunate to have some of our collegiate athletes home to train with our senior level groups. This particular workout is working both capacity & utilization. We’ve increased our total volume for the week of Christmas, however, its not simply one stroke-we’re really working enduring speed across the IM & best stroke.
Workout AM
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 1500 | *Warm-Up: 1x{1 x 400 on 5:30 100K-200IM-100K w/fins, 4-6KC {2 x 200 on 3:00 50K/50Best @ RED/BLUE w/fins 4-6 {2 x 150 on 2:15 100 K-50 Best; Desc 1-2 w/fins {4 x 75 on 1:00 Free; Desc on Short Rest w/fins {4 x 25 on :30 Free-Battle Lanes w/fins | – EN1 EN1 EN2 EN3 SP1 | – B A A S S | – FRM STK IM FR FR |
| 75 | 1 x 75 on 2:00 Recovery/Drill w/Purpose | REC | D | CH |
| 1500 | *Main-Set: Part 1 1x{4 x 100 on 1:20 Free-Maintain Pace 1-3, #4 FAST {1 on :30 Rest Between Sets-Climb Up Block {2 x 75 on 1:30 #1-Best or IM-All out-OTB/#2-REC {3 x 100 on 1:20 Free-Maintain Pace 1-2, #3-FAST {1 on :30 Rest Between Sets-Climb Up Block {4 x 50 on 1:15 Odd’s-Off Blocks-Best, E’s-REC {2 x 100 on 1:15 Free-Maintain Pace #1, #2-FAST {1 on :30 Rest Between Sets-Climb Up Block {1 x 200 on 3:00 IM or Best stroke; ALL out for time {1 x 50 on 1:00 Recovery/Drill w/Purpose ***COLLEGE KIDS GET OUT IF YOU CAN’T HACK IT*** | – EN2 REC SP1 EN3 REC SP2 EN2 REC SP1 REC | – S R S S R S S R S D | – FR R STK FR R STK FR R IM CH |
| 2400 | *Main-Set: Part 2 1x{4 x 300 on 4:00 200 @RED/100@PURPLE-Speed Change {3 x 300 on 3:45 Free; Descend 1-2 to BLUE {1 x 300 on 3:30 Free-OTB for time; focus walls {1 on :45 Rest Between Sets: Paddles ON | – EN3 EN2 EN3 REC | – S S S R | – FR FR FR R |
| 2600 | *Main-Set: Part 3 1x{16 x 50 on :45 IM-4 of each; Desc 1-3 #4 REC {1 x 50 on 1:30 Eddie Reese Kick on back {8 x 100 on 1:25 75FREE/25 IMw/Pad’s DESC 1-2 BLU {1 x 50 on 1:30 Eddie Reese Kick on Back { 75’s are BEST AVERAGE for 3, #4-WHITE RECOVERY {12 x 75 on 1:10 1-3BEST/4-6IM/7-9BEST/8-12FREE | – EN3 EN1 EN3 EN1 EN3 | – S K S K S | – IM ERK PAD ERK FRM |
| 25 | 1 x 25 on 1:00 Recovery/Drill w/Purpose | REC | D | CH |
WORKOUT TOTAL: 8100
This workout was provided by Victor Swim Club Co-Head Coach Michael Murray.
Additional Comments:
You have to have athletes who are physically prepared for this type of work.
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