A typical Islanders Aquatics taper workout. This was 6 days out from our mid season meet and 3 days out from Junior Nationals East. Working on the details of a race, specifically great starts and turns.
Workout PM
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 1700 | 2-2-2 Kicking off every wall *****Warm-Up:***** 1x{1 x 400 on 5:30 IM/Cr w/fins-work 6K off walls {1 x 300 on 4:15 100K-100IM-100K w/fins {3 x 100 on 1:40 K/S-Best Str; Desc 1-3 w/fins {4 x 75 on 1:15 Best Stroke; 25RED/50 BLUE w/fins {4 x 50 on :35 Free-Maintain Pace & StrokeC w/fins {8 x 25 on :30 IM; 2 of e.-1Perfect/1Fast w/fins |
– – EN1 EN2 EN2 EN2 EN2 SP3 |
– – S A A S S S |
– – IMC IM STK STK FR IM |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 450 | *****Pre-Set:***** 1x{6 x 50 on :50 1-3 Best, 4-6 Free; Descend 1-3 {4 x 25 on :40 Best, Odd’s FAST, Even’s REC {1 x 50 on 1:30 Recovery/Drill w/Purpose |
– EN3 EN3 REC |
– S S D |
– STK STK CH |
| 2700 | *****Main-Set***** 1x{1 x 200 on 3:00 100 Build/100 Fast; Best Stroke {1 x 50 on 1:30 Recovery/Drill w/Purpose {2 x 100 on 1:45 Best Stroke; Desc 1-2 Fast {1 x 50 on 1:30 Recovery/Drill w/Purpose {4 x 50 on 1:10 Free; Odd’s SUPERSP, Even’s REC {1 x 50 on 1:30 Recovery/Drill w/Purpose REC {8 x 25 on :45 Odd’s-BEST FAST; Even’s REC |
– EN3 REC EN3 REC SP1 REC SP3 |
– S D S D S D S |
– STK CH STK CH FR CH STK |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 200 | *****Take Out Pace Set to turn:***** 1x{4 x 50 on 3:00 2 Best Stroke Fast OTB, 2 REC |
– SP2 |
– S |
– STK |
| 400 | 1 x 400 on 5:00 Gator Swim w/All Equipment | REC | D | PAD |
WORKOUT TOTAL: 3900
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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