Professional Swim Workouts by Professional Swim Coaches
Feb 2, 2018 – Islanders Aquatics – Carmel 50’s, Sweet & Creamy, but Painful!

Feb 2, 2018 – Islanders Aquatics – Carmel 50’s, Sweet & Creamy, but Painful!

Friday workouts with a morning “Power-Day” where the athletes are working on speed, power and holding technique during periods of high fatigue.

With the focus on power, we use a variety of training tools, stretch cords, buckets, short cords, paddles/fins, parachutes and ankle straps. The majority of the repeats for the main set of work of are either 25’s or 50’s on an interval that will create enough rest for the swimmers to attack the distance.

Workout AM (SCM)

Yards Set Description EGY WORK STK
1900 1x{4 x 300 on 4:10 Odd’s-K/S-IM; Even’s IM/Cr w/fins
{3 x 100 on 1:40 Fly/Flutter Kick; Desc 1-3 Fast
{6 x 50 on :40 IM; Desc 1-2; 2 of each w/fins
{4 x 25 on :20 Free-SUPERSPEED w/fins
EN1
EN2
EN2
EN3
A
K
S
S
IM
FF
IM
FR
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
1188 3x{6 x 25 on :45 Buckets; Odd’s Best/Even’s Free
{4 x 12 on 1:00 Cords-Fast for time
{6 x 25 on :45 Buckets-Odd’s Best/Even’s free
{4 x 12 on 1:00 Cords; Best or Free choice
SP1
SP3
SP1
SP1
S
S
S
S
FR
STK
STK
STK
200 1 x 200 on 3:00 Recovery/Drill w/Purpose REC D CH

WORKOUT TOTAL: 3388

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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