The second workout is our evening practice and was focused on “critical speed” development.
Again, much like the morning, the main set is relative low distances (50 yards) with high rest on the critical speed and very low rest on the aerobic side of the 50’s. Essentially, we’re mixing energy systems here; high rest and big speed on the initial 50’s and low rest hanging on to great technique on the aerobic 50’s.
This is a set where we’re looking to improve the “take out speed” for our 100’s & 200’s. The thought is as work on high velocity swimming early in a set of repeat distances and then ask the swimmers to perform a higher number of 50’s at slower speeds, but with much less rest, we’ll “crank the system” to swim fast even when in a state of fatigue.
Workout PM (YDS)
Yards | Set Description | EGY | WORK | STK |
---|---|---|---|---|
2400 | 2-2-2 Kicking off every wall *****Warm-Up:***** 1x{1 x 400 on 5:30 200 Free/100 IM/100 Kick {4 x 100 on 1:30 Kick/Swim-IM 1 of each w/fins {1 x 400 on 5:30 IM-Straight Stroke; build by 50 {4 x 100 on 1:30 Kick/Swim your best w/fins {1 x 400 on 5:30 Reverse IM; work on 6k off e wal {4 x 100 on 1:10 Free-maintain pace & stroke count |
– – EN1 EN2 EN2 EN2 EN2 EN2 |
– – A A S A S S |
– – FRM IM IM STK IM FR |
100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
450 | *****Pre-Set:***** 1x{4 x 25 on :30 2 Fly/2 Back; @ PURPLE/RACE {4 x 25 on :30 2 Breast/2 Free @ PURPLE RACE {4 x 50 on :45 IM, 1 of e. 25 RED/25 BLUE {1 x 50 on 1:30 Recovery/Drill w/Purpose |
– EN3 EN3 EN3 REC |
– S S S D |
– IM IM IM CH |
1650 | *****Main-Set:***** 1x{1 x 50 on 1:00 @ PURPLE PACE FOR TIME (Push) {8 x 50 on :35 Free-Maintain T-Pace & Tempo {1 x 50 on 1:30 Recovery/Drill w/Purpose {2 x 50 on 1:10 @ PURPLE PACE FOR TIME (Push) {6 x 50 on :35 Free-Maintain T-Pace & Tempo {1 x 50 on 1:30 Recovery/Drill w/Purpose {3 x 50 on 1:15 @ PURPLE PACE FOR TIME (Push) {4x 50 on :35 Free-Maintain T-Pace & Tempo {1 x 50 on 1:30 Recovery/Drill w/Purpose {4 x 50 on 1:30 @ PURPLE PACE FOR TIME (Push) {2 x 50 on :30 Free-Maintain T-Pace & Tempo |
– SP1 EN2 REC SP1 EN2 REC SP1 EN2 REC SP1 EN2 |
– S S D S S D S S D S S |
– IM FR CH FR FR CH FR FR CH FR FR |
100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
1350 | 1x{1 x 50 on 1:00 Best Stroke @ PURPLE PACE (Push) {8 x 50 on :40 Best Stroke-Maintain T-Pace & SC {1 x 50 on 1:30 Recovery/Drill w/Purpose {2 x 50 on 1:10 Best Stroke @ PURPLE PACE (Push) {6 x 50 on :40 Best Stroke-Maintain T-Pace & SC {1 x 50 on 1:30 Recovery/Drill w/Purpose {3 x 50 on 1:15 Best Stroke @ PURPLE PACE (Push) {4 x 50 on :40 Best Stroke-Maintain T-Pace & SC {1 x 50 on 1:30 Recovery/Drill w/Purpose |
SP1 EN2 REC SP1 EN2 REC SP1 EN2 REC |
S S D S S D S S D |
STK STK CH STK STK CH STK STK CH |
300 | 1x{4 x 50 on 1:30 Best Stroke @ PURPLE PACE (Push) {2 x 50 on :40 Best Stroke-Maintain T-Pace & SC |
SP1 EN2 |
S S |
STK STK |
100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
WORKOUT TOTAL: 6450
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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