Professional Swim Workouts by Professional Swim Coaches
Nov 21, 2017 – Islanders Aquatics – Race Pace Rehearsal

Nov 21, 2017 – Islanders Aquatics – Race Pace Rehearsal

This workout is designed specifically to focus on underwater kicking, details and the fundamentals of fast finishes and walls.

We are 16 days out from the 1st day of Winter Junior Nationals, so the team is really trying to work on the specifics of what will put together some great races at the mid season meets.

“A great leader doesn’t only inspire us to have confidence in what they can do. A great leader inspires us to have confidence in what we can do.”

Here are the basics the staff and I will be looking for on this set:

  • Race Pace
  • Focus on underwater Kick speed & technique (2-way propulsion and tempo)
  • Smooth/clean breakout—->Forward into the Swim
  • Perfect/RACE PACE scenario @ finish. Fundamentals of reaching to wall.

Workout PM

Yards Set Description EGY WORK STK
2700 2-2-2 Kicking off every wall
*****Warm-Up:*****
1x{6 x 300 on 4:15 Odd’s IM/Cr; Even’s Best/Cr w/fins
{6 x 100 on 1:30 K/S-IM w/fins; Descend 1-2
{4 x 50 on :35 Free-Maintain Pace & Stroke Count
{4 x 25 on :30 SuperSpeed IM, 1 of e w/fins


EN1
EN2
EN2
EN3


S
S
S
S


IM
IM
FR
IM
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
1550 *****Main-Set Part I:*****
1x{4 x 150 on 2:15 IM or IM/Cr, 50-50-50; Desc 1-4
{1 x 50 on 1:30 Recovery/Drill w/Purpose
{4 x 100 on 1:45 IM, as a broken 400 IM on intervals
{1 x 50 on 1:30 Recovery/Drill w/Purpose
{4 x 50 on 1:00 Free; as Broken 200 Free-FAST
{1 x 50 on 1:30 Recovery/Drill w/Purpose
{1 on 2:00 Climb up on the blocks, rest
{1 x 200 on 3:00 IM, Fast for time from Blocks

EN3
REC
EN3
REC
EN3
REC
REC
SP1

S
D
S
D
S
D
R
S

IM
CH
IM
CH
FR
CH
R
IM
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
1200 *****Main-Set Part II.*****
*Focus on Speed in the UWK (6 kicks UW) fast finish
*Every repeat should be treated like a RACE moment

3x{12 x 25 on :40 RD1: IM, RD2: Best, RD3: Free
{1 x 100 on 2:00 Recovery/Drill w/Purpose



SP2
REC



S
D



FRM
CH
400 1x{8 x 50 on :45 Perfect Stroke w/All Equipment EN1 D FR

WORKOUT TOTAL: 6050

This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.


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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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