This is a great example of a single session, over-distance day during the holiday training season from Islanders Aquatics!
As we continue our journey throughout the season, it’s time to refocus on building up our capacity to handle workloads and our aerobic base. Our philosophy with this specific practice to help the development of the body’s capacity to train at high speeds over a longer duration of time and stress.
Workout PM
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 2500 | 1x{1 x 1000 on 13:30 200 IM/Cr; 50 Fly Kick w/fins {6 x 150 on 2:00 IM/Cr; 2 of each; Desc 1-2 w/fins {8 x 50 on :35 Free-maintain pace & stroke rate {8 x 25 on :25 IM, 2 of each @ Race Pace w/fins |
EN1 EN2 EN2 EN2 |
B S S S |
FRM IM FR IM |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 1200 | 2x{1 x 300 on 4:00 Fast for time from Push {1 x 300 on 4:30 IM; ALL OUT FOR TIME |
EN2 EN3 |
S S |
FR IM |
| 1200 | 3x{1 x 200 on 2:50 IM; build to BLUE PACE {1 x 200 on 3:15 IM; ALL OUT FOR TIME |
EN2 EN3 |
S S |
IM IM |
| 1200 | 4x{1 x 150 on 2:00 Free-Maintain Speed @ BLUE {1 x 150 on 2:10 Free: ALL OUT FOR TIME |
EN2 EN3 |
S S |
FR FR |
| 1000 | 5x{1 x 100 on 1:25 Best Stroke; @ BLUE PACE {1 x 100 on 1:45 Best Stroke: ALL OUT FOR TIME |
EN2 EN3 |
S S |
STK STK |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 1350 | 9x{2 x 50 on :35 Free-Maintain Pace @ RED {1 x 50 on :45 Best Stroke: ALL OUT FOR TIME |
EN2 SP1 |
S S |
FR STK |
| 400 | 1 x 400 on 5:00 Gator Swim w/All Equipment | REC | D | PAD |
WORKOUT TOTAL: 9050
Additional Comments:
Use caution when applying these sets to your athletes, understand that our group is used to this type of workout and specific workload.
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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