This is a workout from the Distance Group at the 2017 USA Swimming National Select Camp! This workout was intended to create a “Race Atmosphere” for the members of the Boy’s 2017 USA Swimming National Select Camp.
With some of the fastest 15-18 year old young men in the nation, this workout saw some impressive performances and inspired swimming. We chose some high rest intervals for the main set, considering many of the swimmers had never had any experience swimming at altitude.
Workout
300 Freestyle (75 free 25 kick) @ 04:30
3 x 100 Choice (Kick swim by 50) @ 01:50
300 Freestyle @ 04:30
6 x 50 (3x kick, 3x swim) @ 00:50
300 Freestyle @ 04:30
12 x 25 (6x kick, 6x swim) @ 00:35
4 rounds of the following:
2 x 100 From dive @ 02:00
2 x 100 400 pace @ 01:10
200 Freestyle @ 03:30
600 Pull @ 12:00
12 x 50 (25 fast, 25 easy from dive) @ 01:15
WORKOUT TOTAL: 5400
This workout was developed by Coaches Tim Bauer (Katy), Beau Caldwell (Rice), John Nelson (York), Mike Murray (Islanders), Joey Sementelli (PASA) and Lauren Waterworth (NOVA).
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