Race Pace Work prior to Mid-Season Meets. The main set is designed to work on 200’s pace with a specific focus on broken 200’s with various rest intervals mixed into the broken set.
We’re looking for the athletes to be especially MINDFUL of their speed, number of strokes, number of kicks off the wall and their overall time.
Workout PM
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 1200 | 2-2-2 Kicking off every wall *****Warm-Up:***** 1x{2 x 300 on 4:15 100 Free-100K-100IM w/fins {3 x 100 on 1:30 K/S-IM, 1 of each w/fins {4 x 50 on :40 IM; 25 RED/25 BLUE w/fins {4 x 25 on :30 IM, SUPERSPEED w/fins |
– – EN1 EN2 EN3 EN3 |
– – B A S S |
– – IM IM IM IM |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 600 | *****Pre-Set:*****Pace Prep 1x{4 x 75 on 1:15 IM; Descend 1-4, Pace Prep {4 x 50 on 1:00 Free; Descend 1-4 FAST {4 x 25 on :30 Pace Prep, Best Stroke SUPERSPEE |
– EN2 EN3 EN3 |
– S S S |
– IM FR STK |
| 50 | 1 x 50 on 1:30 Recovery/Drill w/Purpose | REC | D | CH |
| 2700 | *****Main-Set*****Broken 200’s; See description below: #1-Broken w/:05 Rest, #2-Broken w/:10 Rest #3-Broken w/:20 Rest; #4-Broken w/:30 Rest 1x{4 x 200 on 4:00 IM-Broken @ 100 w/Various Rest {1 x 100 on 3:00 Recovery/Drill w/Purpose {4 x 200 on 4:00 Free; Broken @ Various Rest {1 x 100 on 3:00 Recovery/Drill w/Purpose {4 x 200 on 4:00 Broken Best @ Various Rest {1 x 100 on 3:00 Recovery/Drill w/Purpose |
– – – SP1 REC SP1 REC SP1 REC |
– – – S D S D S D |
– – – FR CH FR CH STK CH |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 100 | 1x{2 x 50 on 1:30 Take out pace for 200 Best | SP1 | S | STK |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 800 | *****Post-Set:***** 1x{8 x 100 on 1:20 Gator Swim w/Fins; Back/Free |
– EN1 |
– S |
– BK |
WORKOUT TOTAL: 5750
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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.
