This workout was designed to combine some aerobic capacity training and mix it in with some fast repeats of best stroke or IM. Our premise was to create a state of fatigue for the athletes and then ask them to churn out some high speed repeats of their best stroke. We’re hoping to focus on “enduring speed” in their best stroke and IM.
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| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 1550 | *Warm-Up: 1x{4 x 150 on 2:15 100K-50IM, 1 of e. w/fins 4-6KC {1 x 50 on 1:00 Kick w/Board & Fins @ GOLD {4 x 100 on 1:30 50Kick/50Swim-Best w/fins w/fins {1 x 50 on 1:00 Kick w/Board & Fins @ GOLD {4 x 50 on :35 Free @ RED to feet w/fins 4-6 KC {1 x 50 on 1:00 Kick w/Board & Fins @ GOLD {8 x 25 on :30 4 Best/4 Free @ PLATINUM | – EN2 SP1 EN2 SP1 EN2 SP1 SP1 | – A K S K S K S | – IM FR IM FR FR FR STK |
| 75 | 1 x 75 on 2:00 Recovery/Drill w/Purpose | REC | D | CH |
| 6200 | *Main-Set: 4x{4 x 100 on 1:15 Free-Maintain Pace 1-3, #4 FAST {1 on :30 Rest Between Sets-Climb Up Block {2 x 75 on 1:30 #1-Best, or IM-All out/#2-REC {3 x 100 on 1:10 Free-Maintain Pace 1-2, #3-FAST {1 on :30 Rest Between Sets-Climb Up Block {4 x 50 on 1:30 Odd’s-Off Blocks-Best, E’s-REC {2 x 100 on 1:07 Free-Maintain Pace #1, #2-FAST {1 on :30 Rest Between Sets-Climb Up Block {1 x 200 on 3:00 IM or Best stroke; ALL out for time {1 x 100 on 3:00 Recovery/Drill w/Purpose | – EN2 REC SP1 EN3 REC SP2 EN2 REC SP1 REC | – S R S S R S S R S D | – FR R STK FR R STK FR R IM CH |
| 175 | 1 x 175 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
WORKOUT TOTAL: 8000
This workout was provided by Victor Swim Club Co-Head Coach Michael Murray.
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