This workout combines power work with different speed elements. We begin the workout with a warm-up that is designed to prepare the whole body for the power circuit.
The circuit begins with a “Gut Check”. A “Gut Check” is where I look for swimmers to volunteer to race an undisclosed distance. The goal is for the athletes to want to race and be ready to race no matter what. Once I have the volunteers I get them up onto the block and announce what yardage they’ll be racing.
Workout
Blasters:
A Blaster is where we use parachutes, drop below the water and blow out our air, push off and race for a certain amount of yardage (12.5yds / 15yds / 25yds – adding on equipment as the distance goes up)
Power Towers:
1×25 @ 1:45 (12.5 FS Blast / :10 Pause while Dolphin Kicking with SC / 12.5 Fly Blast)
1×25 @ 1:45 (FS Blast w/ Fins & PD)
1×25 @ 1:45 (12.5 FS Kick / :10 Pause with OVER KICK & SC / 12.5 FS Blast)
1×25 @ 1:45 (FS Blast w/ Fins & PD)
1×25 @ 1:00 (12.5 A.O Unattached – Turn In Middle – 12.5 A.O. Unattached)
* 0 Breaths & PT on way Back to wall
** TWO TIMES through – 16:00
*** Fins on the whole time
Race Pace Training w/ a Breathing Pattern:
RPT = Tempos taken from our mid-season meet and throughout the season during specific sets
4x(4×25 @ ?)
R1 = :30 w/ BP of 0 – R2 = :25 w/ BP of 0/0/0/1 – R3 = :20 0/1/0/1 – R4 = :30 w/ BP of 0
Racks:
4×12.5 @ :50 (Attached to Rack)
1×25 @ :40 (All Out – 12.5 Blast / Turn in Middle / 12.5 Blast)
R1 = FS – R2 = Stroke – R3 = Kick – R4 = FS w/ Fins & PD
Cords – Resist & Assist:
10:00 (Resist Down in Lane 7 / Assist Back in Lane 8)
*Try to get 4 cycles in of this
**Odds = FS / Evens = Stroke
50 ALL OUT for Time:
Swimmers go in heats for time – Timing from a foot leave
Cool Down:
1×200 EZ
This workout was provided by William and Mary Assistant Coach Joshua Huger.
Additional Comments:
During the 100 Gut Check:
– Top Male Time = 45.6
– Top Female Time 52.1
During the 50 at the end:
– Top Male Time = 20.8
– Top Female Time = 22.5
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