June 14, 2017 – NTSC – High Performance – Non Free #1

We had kids preparing for World Championship Trials as well as trying to make some season end cuts at a meet in mid June. This was the morning workout just before we traveled on the next day. We believe all athletes should be good at more than just one element, so everyone has a stroke besides freestyle they have to work on.

Workout AM

6-14-17 SHP AM – LCM Outdoors – 90 minutes total pool time

Goals: NFR1 specialty work- Fly, Back or Breast
Quote: “You have to be odd to be number one”

Rest Group #1 – Resting for cuts
Rest Group #2 – looking for fast swims but not a full rest
No Rest (maybe just a little rest, but not till Wed/Thurs): either WCT swimmers or no rest.

200 Swim
100 Kick “muffins vs. cupcakes”
100 rev/s
2 Min Streamline

3 x
150 Kick NFR1 @ 3
3×50 Dr/S @ 1 NFR1
50 build NFR1 @ 1

50 easy free (board as buoy)

4 x 100 Free @ 1:30 – desc 1-4
4 x 50 NFR 1 @ 45/50 (breast & fly)
3 x 100 Free @ 1:30 – desc 1-3
4 x 50 NFR1 @ 50/55
2 x 100 Free @ 1:30 – neg split aggressively
4 x 50 NFR1 @ 55/1
1 x 100 Free @ 1:30 – pretty quick
4 x 50 NFR 1 @ 1/1

Sets of 4×50 should average faster as we go.
[Rest Group #1 – should just keep freestyle smooth & make interval; NFR1 should be tech/fast]
{Rest Group #2 – freestyle is smooth; NFR1 descends effort}
(No Rest group does set as written)

100 easy – condense lanes

4 x 50 at 200 pace (may go off in waves) @ 1:00
Rest Group #1 – only does 2

100 easy

2 x 50 FASTER than 200p by 1 sec @ 1:30
Rest Group #1 – only does 1

100 easy


This workout was provided by New Trier Swim Club Head Coach/CEO Alexis Keto.

Additional Comments:
I don’t worry about totals – it’s about work volume. I adjust based on what i see that day too. Again – we adjust sets based on what we see. On the main set – we liked the way the 100s built into the 50s focus. The swimmers were able to sustain a higher heart rate and we were able to recreate a 200 type stress on the system. On this particular day, we got through everything, and put fins on everyone for the last 50 just to get one more pop of speed.

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Mary DeMilia
6 years ago

She is an amazing coach! She also used to coach Raleigh Area Masters. So awesome to see her career take off!