A typical Monday afternoon workout with our Elite Squad (aged 15-18). The warm-up is a general loosen, activating different parts of the body, before going into some variable speed work – all swimmers have skills targets throughout.
The main set is aimed at hitting the Vo2 zone and achieving a high intensity/heart rate. The mid distance swimmers go through all 3 rounds, but the sprinters only go 1 round, before going into some 100 race pace. Most swimmers swim as their best stroke, with IM swimmers switching in stroke blocks. With two coaches, it is easy to split the group and manage different needs from the swimmers.
Workout PM
1 x 400 as 50 Free, 50 Back
2 x 200 1) Pull DPS 2) Low SC Pads
4 x 100 Kick D1-4 on 1.45
4 x 75 Pads on 1.15 – 25 Low SC, 25 Build SC+1, 25 Fast SC+2
4 x 50 Fins on 1.00 – 25 Build Form, 25 UW Side Max
4 x 25 Fins/Pads D1-4 No1 on 45
Main Set x 3 (Mid Distance):
4 x 100 — R1 @ PB + 11/10/9/8 on 1.40 (1 sec drops) | R2 @ PB + 13/11/9/7 on 1.50 (2 sec drops)
R3 @ PB + 15/12/9/6 on 2.00 (3 sec drops)
4 x 50 Max on 1.15
1 x 200 Recovery as 100 Kick, 100 DA Back
Main Set (Sprinters/100RP):
R1 – As R1 of mid distance set | R2 – 16 x 25 @ 100 RP on 25/30/35/40 (in 4’s)
R3 – 16 x 25 @ 100 RP on 40/35/30/25 (in 4’s)
4 x 150 Min SC Fins/Pads on 2.10
4 x 100 Kick Fins as 25 Fast, 75 Easy on 1.40
4 x 50 Choice (No Fins or Free)
Workout Total: 5400
This workout was provided by Hamilton Aquatics Dubai Head Coach Ash Morris.
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