This is a stroke practice for middle distance and distance swimmers. Strokers are working on 200’s, Freestylers are working on 500 and the IMers are working on the 400 IM.
Specifically working on the end of races. We structured the main set to swim the main stroke(s), with drill early on, at the beginning of each “round”, then a set of freestyle to get the heart rate up and be tired. We wanted to simulate being tired at the end of the race. Each “round” ends with a 75 all out from the block.
We also ended the practice working on some specific phases of races fast. Swimming the end of practice fast so we can translate that to fast swimming at the end of races.
Workout PM
Warm-up:
800 swim – every 4th length no free
2 x 100 Kick/Drill
4 x 50 BU/BD
> Stretch
> 1 on 1:00 rest
Pre-set (3 rounds):
1 x 100 on 1:40 Max UDK
2 x 50 on :40 build
4 x 25 on :30 2 Fast, 2 Easy
> 1 on 2:00 rest
Main Set – Stroke Endurance – Working the Finish:
1 x 400 on 7:00 IM – K/D/D/S
> Free – 500 – 200 cr GUDK/100 KOB/200 cruise GUDK — Stroke – 2 x 200 k/d/d/s R :15
3 x 25 on :20 swim
1 x 75 on 4:00 AOFB
1 x 300 on 5:00 IM k/d/s
> Free – 300 K/D/S — Stroke – 300 K/D/S
3 x 75 on 1:00 hold T
1 x 75 on 4:00 AOFB
1 x 200 on 3:15 ALL D/S
3 x 125 on 1:40 Hold T
1 x 75 on 4:00 AOFB
1 x 100 on 1:30 ALL Swim
3 x 175 on 2:20 Hold T
1 x 75 on 4:00 AOFB
1 x 200 on 3:00 ez/rest/reset
Drill Set:
10 x 50 on 1:00 Drill (Mix in Kick; Mix in best drill; Mix in kick/drill)
> 1 on 2:00 rest
Speed Work Set – Fast Aspects of Races:
finish practice hard = finish races hard
6 x 25 on :35 12.5 GUDK/FASTBO/12.5 scull
4 x 50 on :50 fast middle 25 (fast turn)
6 x 25 on :35 BBDF
1 x 200 on 3:00 WD
Workout Total: 6000
Terms:
- BU/BD – build up, build down by 25
- Max UDK – most Uderwater Dolphin Kick
- GUDK – Goal underwater dolphin kick based on established goals
- KOB – Kick on your back
- Hold T – Hold your pace based on your T-30 (Threshold times)
- AOFB – All out effort from the blocks
- Fast BO – Fast break outs
- BBDF – Build to body driven finish
This workout was provided by IUP Crimson Hawks Head Coach Chris Villa.
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