Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.
This set was submitted by Aaron Workman, an assistant coach with the University of North Carolina Tar Heels swim program. Workman was brought in to the UNC fold in the summer of 2013 from Penn State.
Workman spends most of his time with the sprinters, and with that in mind submitted the following speed-oriented set that the Tar Heels did on December 29th, 2013–
1 x 300 @ 4:00
8 x 25 @ :20 (Odd – Free, Even – Back)
4 x 50 @ :50 Build (Odd – Free, Even – Back)
4 x 25 @ :30 Butterfly
8 x 100 kick w/ fins @1:30
1 x 100 taking 1-2-3-1 breaths by 25
20 tricep extensions
1 x Dive – 15 surface K, Fast to Feet
1 x 10 sec Scull
5 push ups
1 x 12.5 MAX
4 x (continuous)
1 x 25 Max Kick @:20
1 x 25 Under water @:20
1 x 25 easy leave on next :00/:60
1 x 50 Fast swim leave on next :00/:60 to start next round
4 x Dive Broken 100’s
First 50 try to hit your goal 1st 50 (but to the hand)
:20 break to put on a stretch cord
then 25 max against the cord, touch the wall, switch the belt to front
then 25 max finish
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