Jun 1, 2019 – MESA – Senior Elite – IMma Hurt Ya

This workout was given to my team’s fastest 13-18 year olds and is only helpful if the swimmers are willing to absolutely WORK the 150’s.

The interval is designed for them to get rest so that they “send it” every repeat! If they aren’t sprinting the 150’s IM, they aren’t getting the hypoxic benefits of the set as well as the fatigue tolerance work that IM is based around. I typically start rounds over if I don’t get the proper effort on sets like this.

Workout

WARMUP:
15×100 as 5@ 2:00 choice, 5@ 1:45 IM, 5@ 1:30 Free

IM WARMUP WORK:
5×200 @ 4:00 IM as odds: kick/swim by 25 – evens: drill/swim by 25

IM SCULL WORK:
1×300 @ 8:00 IM scull
Fly: windups – Bk: hand up scull – Br: windshield wiper scull – Fr: Feet first scull

GET UP N AT EM – “Auburn 50’s” FLY w fins:
12x”50’s” @ 2:00
push off+4-6 underwater fly k+2 fly strokes+flip turn+3-4 underwater fly k+Fly sprint to wall+flip turn+15m sprint fly ALL NO BREATH, then cruise the rest of the 50 easy

MAIN IM SET titled “IMma hurt ya!”:
3x:
4×50 @ 1:05 IMO
25 drill/25 build to 100%

4×25 @ :40 IMO SPRINT
— Rest :30, put fins on —

4×150 @3:00 SPRINT
50 Bk, 50 Dolphin Br, 50 Fr, last 15m streamline underwater fly k
*** This is to work on underwater work when tired, using dolphin br to further fatigue the legs

1×100 @ 2:00 easy choice

400 IM WARMDOWN:
100 Feet First scull, 100 double arm bk, 100 double kick Br, 100 Backwards Fr

WORKOUT TOTAL: 6800

This workout was provided by Mesa Aquatics Head Coach Adrian Dinis.


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