Professional Swim Workouts by Professional Swim Coaches
Nov 13, 2017 – Islanders Aquatics – Morning Power Into Enduring Speed

Nov 13, 2017 – Islanders Aquatics – Morning Power Into Enduring Speed

The morning workout illustrates the beginning of our shift in training phases; as we begin to focus more on power and generating pure speed.

This workout was focused around using cords and buckets, with a high premium creating speed.
Nov 13, 2017 – Islanders Aquatics – Morning Power Into Enduring Speed

Workout AM (SCM)

Yards Set Description EGY WORK STK
1600 1x{1 x 300 on 4:15 100 Free-100IM-100K w/fins
{3 x 200 on 3:00 Fly/Flutter Kick w/fins
{4 x 100 on 1:15 Free-Maintain Pace & tempo w/fins
{4 x 50 on :40 IM-25 RED/25 BLUE w/fins
{4 x 25 on :30 IM-SuperSpeed w/fins 1 of e
EN2
EN2
EN2
EN2
EN3
A
K
S
S
S
IM
FF
FR
IM
IM
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
375 1x{4 x 50 on 1:00 IM; Desc 1-4 Pace Prep
{4 x 25 on :30 SuperSpeed IM, 1 of each
{1 x 75 on 1:30 Recovery/Drill w/Purpose
EN3
SP1
REC
S
S
D
IM
IM
CH
275 1x{4 x 50 on 2:00 Choice-AS BROKEN 200-Fast
{1 x 75 on 1:30 Recovery/Drill w/Purpose
SP1
REC
S
D
STK
CH
792 2x{6 x 25 on :45 Buckets; Odd’s Best/Even’s Free
{4 x 12 on 1:00 Cords-Fast for time
{6 x 25 on :45 Buckets-Odd’s Best/Even’s free
{4 x 12 on 1:00 Cords; Best or Free choice
SP1
SP3
SP1
SP1
S
S
S
S
FR
STK
STK
STK
600 1 x 600 on 8:00 Gator Swim w/All Equipment REC D PAD

WORKOUT TOTAL: 3742

About Michael Murray

Coach Mike joined Co-Head Coach, Marc to help lead Islanders Aquatics into a ‘New Era” of competitive excellence and developmental success! [Read Bio]

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