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:
- – 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,
- – 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,
- – 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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