Professional Swim Workouts by Professional Swim Coaches
Feb 1, 2018 – Islanders Aquatics – Gator IM Set

Feb 1, 2018 – Islanders Aquatics – Gator IM Set

The main set today is centered around good fundamentals and trying to be specific about consistent kicking off our walls, correct stroke counts and of course, fast swimming.

The bulk of the work is centered about the following main set which includes 4 rounds.
4 x {
1 x 300 75 IM/25 Free; build each 75
4 x 75 IM; Descend 1-4
1 x 100 Free from a push, all out for time
1 x 100 Kick-IM w/board
**30 Seconds Rest Between Sets**
Round 1: Fly — Round 2: Backstroke — Round 3: Breastroke — Round 4: Freestyle

The goal, as I mentioned earlier, is to have great speed throughout; however, we want to really focus on fast walls/finishes and consistent kick and stroke counts. The post-set is designed to work on some aerobic power, using paddles and some speed kicking over shorter distances.

Workout PM

Yards Set Description EGY WORK STK
2100 2-2-2 Kicking off every wall
*****Warm-Up:*****
2x{1 x 400 on 5:15 IM/Cr; build each 100 w/fins
{8 x 75 on 1:00 Odd’s-IM; Even’s Best/Cr; w/fins
{2 x 25 on :30 Shooters-ALL OUT K w/fins to 15m


EN1
EN2
SP1


D
A
K


IM
IM
FLY
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
3200 *****Main-Set:*****
4 Rds; 1 round of e stroke; 300’s build/others Desc 1-4
4x{1 x 300 on 4:00 75 Free/25 IM; Build to BLUE PAC
{4 x 75 on 1:05 Butterfly; Desc 1-4 to PURPLE
{1 x 100 on 1:20 Free-RACE PACE/PURPLE
{1 x 100 on 2:00 Kick w/Board; FOR TIME PURPLE


EN2
EN3
EN3
EN3


S
S
S
K


IM
IM
IM
IM
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
2100 *****Post-Set:*****
1x{8 x 100 on 1:10 Free w/Paddles-Maintain sub 1:00
{4 x 25 on :30 Kick-w/board; Fast Butterfly
{8 x 75 on 1:05 IM w/Paddles; Desc 1-2; w/Paddle
{4 x 25 on :30 Kick w/Boards, Flutter K
{8 x 50 on :35 Free w/Paddles; maintain sub :30
{4 x 25 on :30 Kick w/Board-Breast-

EN2
EN2
EN2
EN2
EN2
EN2

S
K
S
K
S
K

PAD
FR
IM
FR
PAD
BR
200 1 x 200 on 3:00 Recovery/Drill w/Purpose REC D CH

WORKOUT TOTAL: 7800

Additional Comments:
This workout marks the last part of our intensive training phase, as we will slowly begin to rest the athletes for some upcoming focus meets and larger invitationals this late February and March.

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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2 Comments on "Feb 1, 2018 – Islanders Aquatics – Gator IM Set"

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Emiliano
Guest

Hi, I’m new here. Can I ask you what’s the meaning of PM in Workout PM?
Also the acronym in the EGY and WORK columns
Thanks

Nico Messer
Founder

Welcome Emiliano! PM refers to the afternoon or evening – part of the day when the workout was done. EGY indicates what energy system (intensity of the assigned work) is demanded from the athletes while the WORK indicates how it’s done; i.e.: S = Swim, K = Kick