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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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
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