A pretty general IM build with plenty of opportunity to coach skills and drills to the swimmers while staying on time cycle, and using descending work and patterns to keep them engaged in the set. I like to incorporate Band only with skill based session to educate on using the core while swimming and the importance of body position. I am a huge believer in the importance of body position relating to the ability to swim fast over short and longer distances.
Workout
5 x 200 +0’30” Free
1) Right fin, Right paddle – 2) Left fin, Left paddle – 3) Left fin, Right paddle – 4) Right fin, Left paddle – 5) Both Fins + Paddles (snorkel optional)
2 x 25 @0’35” UW – Fins
4 x 50 @1’00” Fly – Fins – Drill
100 @1’50” IM – Fins
4 x 25 @0’35” Fly Kick on Back
4 x 50 @1’10” Back – Drill
2 x 100 @2’00” IM
6 x 25 @0’35” UW – Descending – Fins
4 x 50 @1’00” Free – Fins – Drill
3 x 100 @1’50” IM – Fins
8 x 25 @0’35” Breast – Dec 1-4 – Kick
4 x 50 @1’15” Breast – Drill
4 x 100 @2’00” IM
2 rounds of the following:
4 x 25 @0’40” Dec 1-4 – Band Only
8 x 25 @0’45” FAST / easy – Band Only > Rest 1’00”
50 MAX! – Band Only
50 Easy
400 Easy – Fins
WORKOUT TOTAL Total: 4500
This workout was provided by Coach Bobby Hurley.
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