This is a new variation on our lactate sets and I think it provides a wonderful opportunity for racing, perfecting race skills, starts, turns & underwater kicking.
The main set is essentially 3 x 4 x 200, broken in different ways, however, the athletes always begin each 200 from a dive. The idea is to try and maintain the fastest possible pace and be consistent in your splits throughout the 200’s.
Workout PM
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 1800 | 1x{5 x 200 on 2:45 Free; K ev’ 4th w/fins {6 x 100 on 1:30 K/S-IM, 2 of each w/fins {8 x 25 on :20 Odds IM, Evens Free; BLUE |
EN2 EN2 EN3 |
A A S |
FR IM IMC |
| 25 | 1 x 25 on 1:30 Recovery/Drill w/Purpose | REC | D | CH |
| 2575 | Main Set is 3 x 4 x 200 Broken in the following way: Round 1: 50 OTB @ 1:00; 150 from a push Round 2: 100 OTB @ 1:30; 100 from a push Round 3: 150 OTB @ 2:15; 50 from a push – 1x{4 x 200 on 4:00 50 OTB, 150 from Push @ PURPLE {1 x 50 on 1:30 Recovery/Drill w/Purpose {4 x 200 on 4:00 100 OTB, 100 from Push @ PURPLE {1 x 50 on 1:30 Recovery/Drill w/Purpose {4 x 200 on 4:00 150 OTB, 50 from Push @ PURPLE {1 x 75 on 1:30 Recovery/Drill w/Purpose |
– – – – – SP1 REC SP1 REC SP1 REC |
– – – – – S D S D S D |
– – – – – FR CH FR CH FR CH |
| 1450 | 1x{16 x 50 on :45 Fr-Main RED pacew/Pad’s#4-PURPLE {1 x 50 on 1:00 Recovery/Drill w/Purpose {12 x 50 on :50 IM or IM/Cr; 3 of each; Desc 1-3 |
EN3 REC EN2 |
S D S |
PAD CH IM |
| 300 | 1 x 300 on 4:00 Recovery/Drill w/Purpose | REC | D | CH |
WORKOUT TOTAL: 6150
Additional Comments:
Record your athletes times, this way you can come back to this set throughout the season.
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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