This workout is for our swimmers preparing for the 2018 Speedo Sectional Series in Buffalo, NY, March 22-25.
I think when preparing for a LCM championship meet, you need to remember that it’s important to keep the volume a little bit higher than you would for a SCY championship meet. I think that the key is to keep the athletes focused on “enduring speed,” which may mean that your training has specific aerobic power/anaerobic power “sprinkled” into your main set’s. One of my assistants, Scott Wisner, used to call this process “Aerobic Spice,” mixing in power and speed sets into the overall aerobic/anaerobic theme(s) of the workout.
The main set here is really divided into 3 different “mini-sets,” as you’ll see each portion focuses on varied events/distances.
The 1st Set is designed to help our swimmer’s “lock into” their desired paces for the mile (1500m) free. On this set they will perform 8 x 100 @ 1:20 and maintain their SCY mile pace. After the 8th repeat the swimmers will get an additional :30 seconds rest and then BLAST OFF for 2 x 100 @ 1:10; as fast as possible. This is the process that we would refer to as “Aerobic/Anaerobic” spice.
The 2nd Set was developed to focus on the 400 IM; we have 4 x 100 @ 1:30, 1 of each-with the goal of trying to reach the desired 400 IM split pace for each 100. After # 4, the swimmers will get :30 seconds rest and then go 2 x 100 free @ 1:10; BOTH all out as fast as possible. The athletes are encouraged to add up their splits and then take the fastest 100 as their last 100 freestyle split.
The 3rd Set keeps the swimmers in touch with their 200 race pace for best stroke. 4 x 50 @ 1:00 @ race pace, :30 seconds rest and then 2 x 50 at relatively short rest-again with the idea to BLAST OFF and go as fast as possible. Again, we want the swimmers to add up their splits and then take the fastest 50 on short rest as their last repeat.
Workout PM
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 2000 | 2-2-2 Kicking off every wall ***General Warm-Up:*** 1x{1 x 400 on 5:15 IM/Cr; work UW’s 8m K w/fins {2 x 200 on 2:30 Fly/Flutter K w/fins 8m walls {4 x 100 on 1:30 IM-Straight Stroke; 1 of e w/fins {4 x 50 on :40 IM-K/S-1 of each w/fins {4 x 50 on :35 Free-Maintain Pace & S/C w/fins {16 x 25 on :20 IM-4 of each w/fins, work UW’s |
– – EN1 EN2 EN2 EN2 EN2 EN2 |
– – S K S A S S |
– – IM FF IM IM FR IM |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 600 | ***Pre-Set:*** 1x{4 x 75 on 1:00 Free; Desc 1-4 to FAST @ PURPLE {3 x 50 on 1:00 Best or IM; Desc1-3 or RED/BLUE {4 x 25 on :40 Best or IM @ PURPLE PACE {1 x 50 on 1:30 Recovery/Drill w/Purpose |
– EN3 EN3 EN3 REC |
– S S S D |
– FR STK STK CH |
| 1050 | ***Main-Set:*** 3 Seperate Sets to address specific events 1x{8 x 100 on 1:20 Free@Mile Pace to feet(RED/BLUE) {1 on :30 Rest Between Sets {2 x 100 on 1:10 Free-BOTH ALL OUT PURPLE PACE {1 x 50 on 1:30 Recovery/Drill w/Purpose |
– – EN2 REC EN3 REC |
– – S R S D |
– – FR R FR CH |
| 650 | Set #2: Designed for 400 IM; 1-4 @ Pace, 5-6 PURPLE 1x{4 x 100 on 1:45 IM-1 of each/@ 400 IM Pace(BLUE) {1 on :30 Rest Between Sets {2 x 100 on 1:10 Free-BOTH ALL OUT PURPLE PACE {1 x 50 on 1:30 Recovery/Drill w/Purpose |
– EN3 REC EN3 REC |
– S R S D |
– IM R FR CH |
| 350 | 1x{4 x 50 on 1:00 Best-as Broken 200 @ PURPLE {1 on :20 Rest Between Sets {2 x 50 on :45 Best Stroke BOTH @ PURPLE {1 x 50 on 1:30 Recovery/Drill w/Purpose |
EN3 REC EN3 REC |
S R S D |
STK IMC STK CH |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 500 | ***Post-Set:*** Stanford Speed 50’s 2 rounds: 1st RD: Best Stroke; 2nd RD: Freestyle 2x{1 x 50 on 1:00 12.5 @ PURPLE/37.5 WHITE/REC {1 x 50 on 1:00 25 @ PURPLE/25 @ WHITE/REC {1 x 50 on 1:00 37.5 @ PURPLE/12.5 @ WHITE/REC {1 x 50 on 1:00 50 ALL OUT PURPLE PACE SP3 {1 x 50 on 1:30 Recovery/Drill w/Purpose |
– – SP1 SP2 SP2 SP3 REC |
– – S S S S D |
– – STK STK STK STK CH |
| 800 | ***Post-Set #2:*** 1x{8 x 100 on 1:30 50-K in SL, 50 BLAST IM, 2 of e. |
– EN3 |
– A |
– IM |
| 300 | 1 x 300 on 4:00 100 Back-100 Free-100 Back WHITE | REC | D | CH |
WORKOUT TOTAL: 6450
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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