Jan 9, 2020 – Victor Swim Club – Enduring Speed

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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Workout PM

YardsSet DescriptionEGYWORKSTK
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
751 x 75 on 2:00 Recovery/Drill w/PurposeRECDCH
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
1751 x 175 on 3:00 Recovery/Drill w/PurposeRECDCH

WORKOUT TOTAL: 8000

This workout was provided by Victor Swim Club Co-Head Coach Michael Murray.


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