The 2nd workout has been designed to find the pace for the 800 and 1500 freestyle. The coaching staff will be looking to “lock in” the athlete’s desired pace in a series of 300-200-100’s with 50’s at pace mixed into the set.
Workout – IM Group
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 1500 | 2-2-2 Kicking off every wall ***General Warm-Up:*** 1x{1 x 400 on 5:30 100 Free-100K-100 IM-100K w/fins {1 x 300 on 4:15 K/S-IM w/fins; 8m off every wall {4 x 100 on 1:30 50 Kick/50 Swim-IM w/fins {6 x 50 on :35 Free-Maintain Pace & SC w/fins {4 x 25 on :30 Free-Superspeed work finish w/fins |
– – EN1 EN2 EN2 EN2 EN3 |
– – A A A S S |
– – FRM IM IM FR FR |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 750 | ***Pre-Set:*** 1x{3 x 100 on 1:30 Straight IM; Descend 1-3 FAST {6 x 50 on :50 Best Stroke; Desc 1-3/4-6 {4 x 25 on :30 Free; Work UWK & Finish PURPLE {1 x 50 on 1:30 Recovery/Drill w/Purpose |
– EN2 EN3 SP1 REC |
– S S S D |
– IM STK FR CH |
| 950 | ***Main-Set:*** 1x{4 x 75 on 1:30 Best Stroke; Desc 1-4 to PURPLE {1 x 50 on 1:30 Recovery/Drill w/Purpose {6 x 50 on 1:00 1-3 Best; 4-6 Free; Desc to PURP {1 x 50 on 1:30 Recovery/Drill w/Purpose {8 x 25 on :30 Broken 200 Best by 25 on :30R {1 x 50 on 1:30 Recovery/Drill w/Purpose |
– EN3 REC EN3 REC SP1 REC |
– S D S D S D |
– STK CH FRM CH STK CH |
| 50 | 1 x 50 on 1:30 @ 200 Take Out Pace OTB | SP2 | S | STK |
| 400 | 1 x 400 on 5:00 Gator Swim w/All Equipment | REC | D | PAD |
WORKOUT TOTAL: 3750
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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