Dec 24, 2019 – Victor Swim Club – “It’s Not “Winter Break,” its “Winter-Get Ahead.”

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

YardsSet DescriptionEGYWORKSTK
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
751 x 75 on 2:00 Recovery/Drill w/PurposeRECDCH
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
251 x 25 on 1:00 Recovery/Drill w/PurposeRECDCH

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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