This is a short power workout that we did this past Thursday. The emphasis was on engaging the core while also mixing in power elements. We were heavy on the legs today.
*MB under = medballs held at 45 degrees underwater
*MB up = just below the surface of the water
MBs that are extremely buoyant and hard to keep under work best for these drills.
Warm-Up:
300 Swim @ 4:15 (SW – Mix it up)
250 Kick @ 4:30 (Social Kick)
200 Pull @ 3:00 (Full Equipment)
3×50 @ :50 (FS – Desc 1-3 to Orange)
4×25 @ :30 (V.S. – FS from the blocks)
Power Towers – Fins:
10 x 25 @ 1:30
Odds = Kick – Evens = Swim
*FS w/ snork
*PD on for swim
MB Mania – Engage The Core:
4×25 @ My Go (2 MB Kick Held Under)
1×50 @ 1:00 (1 R Fin & 1 L PD – Opposite)
4×25 @ My Go (2 MB – R Down & L Up / R Up & L Down)
1×50 @ 1:00 (1 L Fin & 1 R PD – Opposite)
4×25 @ My Go (2 MBs – Whistle Switching)
Chutes:
1×150 @ 2:45 (PT FS SW w/ Chutes)
4×25 @ :30 (Descend 1-4 FS SW w/out Chutes)
R @ :30
1×150 @ 2:45 (PT FS SW w/ Chutes)
4×25 @ :30 (Descend 1-4 FS SW w/out Chutes)
MB Mania – Engage The Core:
4×25 @ My Go (2 MB Kick Held Under)
1×50 @ 1:00 (1 R Fin & 1 L PD – Opposite)
4×25 @ My Go (2 MB – R Down & L Up / R Up & L Down)
1×50 @ 1:00 (1 L Fin & 1 R PD – Opposite)
4×25 @ My Go (2 MBs – Whistle Switching)
Racks:
6×25 @ :40 (FS Swim)
R @ :30
6×25 @ :40 (FS Swim w/ zoomers)
R @ :30
6×25 @ :40 (FS Swim w/ zoomers & PD)
MB Mania – Engage The Core:
4×25 @ My Go (2 MB Kick Held Under)
1×50 @ 1:00 (1 R Fin & 1 L PD – Opposite)
4×25 @ My Go (2 MB – R Down & L Up / R Up & L Down)
1×50 @ 1:00 (1 L Fin & 1 R PD – Opposite)
4×25 @ My Go (2 MBs – Whistle Switching)
RPT:
2×25 @ :40 (Scull)
2×25 @ :30 (8 K setup)
2×25 @ :30 (2 Step-catch)
2×25 @ :25 (PT)
6×25 @ :30 (RPT w/ 100 Race Breathing Pattern)
1×25 EZ
4×25 @ :25 (RPT w/ Breathing Pattern of 0/1/0/1)
1×25 EZ
2×25 @ :25 (RPT w/o Breath)
Cool Down:
1×200 EZ
Workout Total: 4000
Additional Comments:
PT = Perfect Technique
RPT = Race Pace Training
Chutes = Parachutes
MB = Medballs
This free workout was provided by William and Mary Assistant Coach Joshua Huger.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.