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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