Professional Swim Workouts by Professional Swim Coaches
Feb 6, 2018 – Islanders Aquatics – “Spaghetti Set”

Feb 6, 2018 – Islanders Aquatics – “Spaghetti Set”

During this phase of our training we are working on building the athletes confidence on the back half of their races.

In order to specifically develop this at the physiological, we’re usually using a variety of descending sets, negative split related work, or intentionally putting the athletes in a state of fatigue and asking them to work on race pace efforts. With our main focus meet at the end of March, the volume is still relatively higher in February, with our target meet still several weeks away.

The main set consists of 2 rounds, mixing IM, speed on best stroke, fast kicking and some freestyle mixed into the set. We are really able to address all the various needs of our athletes with this set.

Workout PM

Yards Set Description EGY WORK STK
1900 ***2-2-2 Kicking off every wall***
***General Warm-Up:*** (All w/Fins)
1x{5 x 200 on 2:45 100 Kick/50 Best/50 Free w/fins
{4 x 150 on 2:00 50 K/100 IM, work crossover w/fins
{6 x 50 on :35 Free, Main SC/Tempo & Time w/fins


EN1
EN2
EN2


B
A
S


IM
IM
FR
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
450 ***Pre-Set:*** (Fins off)
1x{3 x 75 on 1:15 Fly-Bk-Bre; Desc 1-3, to @ PURLE
{2 x 50 on 1:00 Best Stroke; Desc 1-2 to @ PURPLE
{3 x 25 on :30 Free, Breath Cont (1-2 max) PURPLE
{1 x 50 on 1:30 Recovery/Drill w/Purpose

EN3
EN3
EN3
REC

S
S
S
D

IM
STK
FR
CH
3600 ***Main-Set:*** (Keep Kickboards close by)
2x{4 x 200 on 3:00 Straight IM; Desc 1-4; Specific
{1 on :30 Rest between sets, Get Kickboard
{2 x 75 on 1:30 ALL OUT PURPLE PACE K w/board
{1 on 1:00 Rest between, climb up on blocks
{1 x 150 on 2:00 Best Stroke; RACE PACE for time
{8 x 50 on :35 Free; Maintain T-Pace BE EXACT
{1 x 50 on 1:30 Recovery/Drill w/Purpose
{8 x 25 on :30 IM; 2 of each @ RACE PACE FINISH
{1 x 50 on 1:30 Recovery/Drill w/Purpose

EN3
REC
EN2
REC
SP1
EN2
REC
SP1
REC

S
R
K
R
S
S
D
S
D

IM
R
FR
R
STK
FR
CH
IM
CH
700 ***Post-Set:*** (Need Paddles & Boards)
1x{4 x 100 on 1:10 Free-Main T-pace -1 w/paddles
{2 x 50 on :50 Fly/Flutter Kick w/Boards; D 1-2
{2 x 100 on 1:30 IM; BOTH @ RACE PACE

EN2
EN2
SP1

S
K
S

PAD
FF
IM
300 ***Warm-Down:***
1x{1 x 300 on 3:45 Gator Swim, “Goofy” w/Pads & Fin

REC

D

STR

WORKOUT TOTAL: 6450

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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