Professional Swim Workouts by Professional Swim Coaches
Dec 28, 2017 – Islanders Aquatics – Holiday Training Over-Distance Work

Dec 28, 2017 – Islanders Aquatics – Holiday Training Over-Distance Work

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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About Michael Murray

Coach Mike joined Co-Head Coach, Marc to help lead Islanders Aquatics into a ‘New Era” of competitive excellence and developmental success! [Read Bio]

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