Professional Swim Workouts by Professional Swim Coaches
Jan 25, 2018 – Islanders Aquatics – “Spartan 300’s”

Jan 25, 2018 – Islanders Aquatics – “Spartan 300’s”

This workout is going to specifically work on enduring speed across all strokes, with a focus on maintaining good technique when the athletes begin to fatigue.

We’ve set the main work up to be a descending effort on 4 consecutive repeats of 300 yard distances; each group of 4 are stroke specific; with a mix of freestyle within the distance.

A few keys to completing this workout successfully:

  1. – the athletes should be mindful of descending throughout each group of 4 x 300, starting out at PINK pace (Urbanchek) and working toward a BLUE/PURPLE pace effort,
  2. – a focus on good turns and underwater kicking is vital throughout the main set; be sure to stay attentive to the swimmer’s use and execution of dolphin kicks and “speed in & speed out,” of every wall,
  3. – encourage the athletes to really descend “tightly,” e.g. don’t begin the set with a performance that’s within lifetime best speed; perhaps dropping between 2-3 seconds on each repeat is the desired result.

Workout PM

Yards Set Description EGY WORK STK
2000 2-2-2 Kicking off every wall
*****General Warm-Up:*****
1x{5 x 200 on 2:30 75 Free/25 Kick; Mix it up w/fins
{4 x 125 on 1:50 75 Kick/50 IM; 1 of each. w/fins
{4 x 100 on 1:10 Free-Maintain Pace & Stroke C.
{4 x 25 on :20 IM-1 of each; SuperSpeed


EN1
EN2
EN2
EN3


A
A
S
S


FRM
IM
FR
IM
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
4950 *****Main-Set:*****
1x{4 x 300 on 4:15 200 Free/100 Fly: Descend 1-4
{1 x 50 on 1:30 Recovery/Drill w/Purpose
{4 x 300 on 4:15 100 Fr/100 Bk/100 Fr; Desc 1-4
{1 x 50 on 1:30 Recovery/Drill w/Purpose
{4 x 300 on 4:45 100 Free/200 Breast; Desc 1-4
{1 x 50 on 1:30 Recovery/Drill w/Purpose
{4 x 300 on 4:30 100 Fr/100 IM/100 Fr; Desc 1-4

EN2
REC
EN2
REC
EN2
REC
EN2

S
D
S
D
S
D
S

FLY
CH
BK
CH
BR
CH
IM
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
300 *****Post-Set:*****
1x{6 x 50 on :50 Flutter Kick w/Board; All RACE

EN2

K

FR
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH

WORKOUT TOTAL: 7550

Additional Comments:
We had fun with this set in the past; the repeats on the main set are not traditional distances or events, so it can be very fun and interesting to watch the athletes progress through the work. I think it’s particularly important to “mix it up,” i.e. the distances and strokes, while playing around with the order of strokes to challenge the swimmers a different way.

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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