These are two variations on what our team is preparing for this March. The first workout is much more intense and has a higher volume and range of intensity.
This is due to the fact that this particular group has their season culminating competition at the end of March. The swimmers in this group are also mostly 400 IM’ers, 1000 & 1650 athletes. In this workout, we’re asking the athletes to swim some repeat 400 IM’s, as well as breaking a 400 yard distance down to the individual stroke; looking for the swimmers to descend their times on relatively high amounts of rest.
The second workout is much more about speed and pace, specific for their individual events. Essentially the practice straight descending various distances and strokes. At the end of this workout, we’re looking to begin to find “take out speeds” unique to our best stroke, or event.
Download the PDF to see the details of the second workout.
Workout PM
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 2000 | 1x{ 2-2-2 Kicking off all walls { *****Warm-up:***** {1 x 500 on 6:30 200 Free-100K-200IM w/fins {2 x 300 on 4:15 K/S-IM-focus on 6K off walls w/fins {3 x 200 on 2:45 50 Kick-100IM-50K Desc 1-3 w/fins {4 x 75 on :55 Free, Maintain Speed on SR w/fins |
– – EN1 EN2 EN2 EN2 |
– – A A A S |
– – FRM IM IM FR |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 1250 | ***Pre-Set:*** 1x{4 x 150 on 2:15 50 Free-100 IM, 1 of e; 100@BLUE {4 x 100 on 1:10 Free-Maintain Threshold Pace {4 x 50 on :40 IM, 1 of each; 25 RED/25 BLUE {1 x 50 on 1:30 Recovery/Drill w/Purpose |
– EN2 EN3 EN3 REC |
– S S S D |
– IM FR IM CH |
| 3350 | ***Main-Set:*** 1x{1 x 400 on 5:15 IM; Fast from push @ BLUE {2 x 200 on 3:00 Butterfly; Descend 1-2 FAST {1 x 50 on 1:30 Recovery/Drill w/Purpose REC {1 x 400 on 5:15 IM; Fast from push @ BLUE {4 x 100 on 1:45 Backstroke; Maintain Best Avg {1 x 50 on 1:30 Recovery/Drill w/Purpose REC {1 x 400 on 5:15 IM, Fast from push @ BLUE {8 x 50 on 1:00 Breast/BestAvg-GK: 06’s, MS:11’s {1 x 50 on 1:30 Recovery/Drill w/Purpose {1 x 400 on 5:15 IM, Fast from push @ BLUE {16 x 25 on :30 GK: 12.0’s, MS: 13.3’s; PURPLE |
– EN3 EN3 REC EN3 EN3 REC EN3 EN3 REC EN3 EN3 |
– S S D S S D S S D S S |
– IM FLY CH IM BK CH IM BR CH IM FR |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 100 | ***Post-Set:*** 1x{2 x 50 on 1:30 OTB @ 400 IM take out, Butterfly |
– SP1 |
– S |
– FLY |
| 200 | 1 x 200 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
WORKOUT TOTAL: 7100
Additional Comments:
These workouts are very specific to what we’ve prepared for all season, be sure to see if it fits into your 10,000 foot view before deploying.
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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