Jun 24, 2015 – The College of William & Mary

A SCM workout we did with a portion of our team. Mixes in aerobic and anaerobic elements throughout the main set. Looking for gear changes throughout.

Warm-Up:
1×400 (CH SW)
1×300 (CH K)
1×200 (CH P)
1×100 (SW – BP 4/3/2/1)

Pre-Set:
4×25 @ :30 (P Stroke – DR)
1×50 @ :50 (FS)
4×25 @ :30 (P Stroke – DR/PT)
1×50 @ :50 (FS)
4×25 @ :30 (P Stroke – PT/Bld)
1×50 @ :50 (FS)
4×25 @ :30 (P Stroke – VS)
1×50 @ :50 (FS)

Main Set:
1×400 @ 6:000 (FS) + 1×50 @ :50 / :55 (Strk – P) + 4×50 @ :45 (FS) + 1×100 @ 1:10 / 1:20 (Mnt)
1×300 @ 4:30 (FS) + 2×50 @ :50 / :55 (Strk – P/R) + 3×50 @ :45 (FS) + 2×100 @ 1:10 / 1:20 (Mnt)
1×200 @ 3:00 (FS) + 3×50 @ :50 / :55 (Strk – P/R/O) + 2×50 @ :45 (FS) + 3×100 @ 1:10 / 1:20 (Mnt)
1×100 @ 1:30 (FS) + 4×50 @ :50 / :55 (Strk – P/R/O/B) + 1×50 @ :45 (FS) + 4×100 @ 1:10 / 1:20 (Mnt)

Flush:
4×50 @ :55 (RF / LF / BF / NF)
1×100 @ 1:30 (CRUISE)
4×50 (RA/SW , LA/SW x 2)
1×100 @ 1:30 (CRUISE)

Last Set (Fins/PD and Let’s Go FAST):
1×25 @ :30 (UWDK)
2×25 @ :30 (UWDK) +1×25 @ :30 (FS AO)
3×25 @ :30 (UWDK) + 2×25 @ :30 (FS AO) + 1×100 @ 1:30 (Fly Kick)
4×25 @ :30 (UWDK) + 3×25 @ :30 (FS AO) + 2×100 @ 1:30 (Fly Kick) + 1 x 50 @ 1:00 (ALL OUT for time)

Cool Down:
200 CH

Workout Total: 6150

This free workout was provided by William and Mary Assistant Coach Joshua Huger.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments