The afternoon practice is centered around the main set, which is the beginning of second cycle of distance (aerobic) test sets.
The athletes are asked to maintain their best average pace for 6 x 500 @ 7:30. I’ll be watching results closely to see the improvement (or lack of) from the last time we did this set in early October.
“We crave explanations for most everything, but innovation and progress happen when we allow ourselves to embrace uncertainty.”
Workout PM (SCY)
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 2100 | 2-2-2 Kicking off every wall *****Warm-Up:***** 1x{5 x 200 on 2:40 75 Free; 25 Best w/fins {6 x 100 on 1:30 Fly/Flutter K w/fins, Desc 1-3 {4 x 100 on 1:10 Free-Maintain Stroke Count {4 x 25 on :30 SuperSpeed IM-1 of e w/fins |
– – EN1 EN2 EN2 EN3 |
– – D K S S |
– – FRM FF FR IM |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 750 | *****Pace-Prep Set:***** 1x{4 x 100 on 1:20 Free; Maintain Desired T500 Pace {6 x 50 on :50 Free @ Pace to feet {1 x 50 on 1:30 Recovery/Drill w/Purpose |
– EN2 EN2 REC |
– S S D |
– FR FR CH |
| 3000 | 1x{6 x 500 on 7:30 Freestyle; Distance Test Set #1 | EN2 | S | FR |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 900 | 1x{4 x 25 on :30 Butterfly @ Race Pace {4 x 50 on :50 Backstroke; Descend 1-4 FAST {4 x 100 on 1:45 Breast; Desc 1-4 fast {1 x 200 on 2:45 IM-OTB fast for time |
EN3 EN2 EN3 EN3 |
S S S S |
FLY BK BR IM |
| 200 | 1 x 200 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
WORKOUT TOTAL: 7150
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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