The afternoon work has been developed to work on high speed in their best event over shorter distances. We’re also practicing our starts and speed into the walls, both for finishes and turns.
Workout PM (SCY)
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 2200 | 2-2-2 Kicking off every wall General Warm-Up: 2x{1 x 400 on 5:30 IM/Cr; build each 100 w/fins {8 x 75 on 1:10 Odd’s Fly/Flut K; Even’s IM w/fins {4 x 25 on :30 Backstroke | – – EN1 EN2 SP1 | – – D A S | – – IM IM STK |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 550 | Pre-Set: 1x{2 x 100 on 1:30 Straight IM; Descend 1-2 FAST {3 x 50 on 1:00 IM, 1 of each; 25 RED/BLUE Pprep {6 x 25 on :30 IM-2 of e; 8 Kicks req off wall {1 x 50 on 1:30 Recovery/Drill w/Purpose | – EN3 EN3 EN3 REC | – S S S D | – IM IM IM CH |
| 2400 | Main-Set: 4x{1 x 50 on 1:00 Fast for time from push {1 x 25 on :40 Perfect Stroke, Drill/WHITE Pace {1 x 75 on 1:30 Fast for time from push {1 x 50 on 1:30 Recovery/Drill w/Purpose {2 x 100 on 1:45 Last 100 Pace-Best Event-PURPLE {1 x 50 on 2:00 WHITE-Drill w/Purpose-Climb Up {1 x 50 on 1:30 Best; Off Blocks @ Take Out Pace {1 x 100 on 3:00 Recovery/Drill w/Purpose | – EN3 REC EN3 REC EN3 REC SP1 REC | – S D S D S D S D | – IM CH IM CH IM CH STK CH |
| 50 | 1x{2 x 25 on 1:30 OFF THE BLOCKS; Best to turn | SP3 | S | STK |
| 400 | 1 x 400 on 5:00 Gator Swim w/All Equipment | REC | D | PAD |
WORKOUT TOTAL: 5700
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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