Professional Swim Workouts by Professional Swim Coaches
Dec 4, 2017 – Islanders Aquatics -Taper Time

Dec 4, 2017 – Islanders Aquatics -Taper Time

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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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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