Just so it’s not the illusion that I don’t actually do yardage – this is a workout from the week before our championship prep week. I strongly believe that every athlete needs 1-2 workouts per week that take them out of their comfort zone. IM does that, plus the IMers get to flex their muscles and lead the group.
Goals: IM work, specifically 200m distance in a SCY pool
Quote: “You can have results or excuses but not both.”
Workout
200 Swim
100 IM social K: discuss “favorite mythical beast”
100 IM drill
100 IM swim
> 2 min stln [They climb out of the pool and hold a streamline position for 2 min]
> Lanes set up in three interval groups for main set <
4x IMO BY ROUND
3×75 1: k/25 S; 2: 25 R/L/TECH; 3: build @ 1:50
16×25 IMO speed play as #1-1/2 ez/fast; #2-1/2 fast/ez; #3 – fast; #4 – easy @ 30
300 IM @ 3:45/4:05/4:25
3×100 back @ 120/125/130
300 IM @ 3:55/4:15/435
4×75 BRST @ 110/115/120
300 IM @ 4:05/4:15/4:35
12×25 fly @ 20/25/30
200 IM @ 2:30/2:40/2:50
4×50 back @ 40/45/50
200 IM @ 2:35/2:45/2:55
2×100 BRST @ 130/140/150
200 IM @ 2:40/2:50/3:00
8x 25 fly @ 20/25/30
100 IM @115/120/125
100 Back @ 115/120/125
100 IM @ 120/125/130
2×50 BRST @ 45/50/55
100 IM @ 125/130/135
4×25 fly @ 20/25/30
100 easy
100 IM for time – who can go under 1:00 [hint-10 boys, all the girls were under 1:05]
WORKOUT TOTAL: 5200
This workout was provided by New Trier Swim Club Head Coach/CEO Alexis Keto.
Additional Comments:
We start each workout with a social kick – this was new for me this year, it allows the kids some time to chat before we get into the workout – it has a guided topic, well, because it’s fun or silly or interesting or current event relevant. We play trivia workouts at practice from time to time, and sometimes that comes out in workout from these topics.
I liked this workout mostly because it was good solid effort in our short window of time. Make the most of 90 minutes! Plus we saw some new swimmers step up and lead and reflected well in our IMs the following week at our rest meet.
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