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.
Everyone loves a good taper, and the swimmers at LSU are no different. Below is a combo-meal sprint workout that was submitted by LSU assistant coach Christopher Ip.
Ip is no stranger to collegiate swimming; prior to coming aboard with LSU in 2012 he was the head coach at Clemson for a decade where he coached 16 NCAA All-Americans. During his time at Clemson 17 of 24 team records were set, and he also produced 35 All-ACC Swimmers. Ip has international experience, having coached the Jamaican National Team at the Commonwealth Games in 1994, and in the same capacity a few weeks later at the FINA World Championships in Rome.
The below workout is a buffet of sorts, with swimmers picking various sets. Following a warm-up the swimmers choose between 4-6 different menu items, with input on selection also provided by coaches.
- Pick 2 sets from Column A, B, and C.
- Pick 1 set from Column A, 2 sets from B, and C.
- Pick 1 set from Column A and B, 2 sets from C.
Golden Dragon Menu – Eat Healthy and Wisely
|COLUMN A||COLUMN B||COLUMN C|
|300 PULL BUOY+PADDLE+ SNORKEL200 PULL BUOY + PADDLE100 PULL BUOY or 100 |
SWIM WITH PADDLES (ADD LEGS)
|CP DOUBLE CORDS :30-:40 REST12 BOUTS 3-5 SEC6 X CHOICE TOYS |
6 X NATURAL
|6 X 75 HYPOXIC 1:15BR (1 PULL OUT/2 PULL OUT/3 PULLOUT)FLY OR BK: (8/8/13 BLAST) |
FR (3/2/1) OR (3/2/0)
HYPOXIC BREATHS PER LAP
|4 X THROUGH75 SWIM 1:0050 STROKE OR KICK 1:00 |
25 SPRINT 1:00
|12 X DEAD STICK -BLUE BAND ON LEGS (ABOVE KNEE) -BK OR FR 5 TAPSTWO STRAPS LOOPED TOGETHER (BR) 3 CYCLES||HYPOXIC + LEGSREST :15 TO CHANGE OUT TOYS4 X 25 BIG FINS :40 |
4 X 25 ZOOMERS :30
4 X 25 NATURAL BREAKOUTS :20
|6 X 50 DESCEND :50 (SWIM OR KICK)1-3 DESCEND4-5 HOLD PACE |
6 DROP THE HAMMER
|MESH BAGS ON FEET:6 X 25 ALT BK/FR OR (NO FR/FR) :406 X 25 NO BAGS SPEED :45 |
(12.5 FAST/15.0 FAST/25 FAST)
|12 X 25 NO BREATHERS OYO RESTPOWER STROKE 6 -11 STROKES SMALL PADDLESBE CONSISTANT (KEEP STROKE INTEGRITY)|
|LEG MAINTENACE5 X 100 KICK 1:35||2- 3 DIVE 25 FOR TIMECHOICE TOYS||8 X 25 NO BREATHERS DESCEND 1-4 5-8 :30 SECMONO FINS|
|5 X 100 CHOICE INT:1:00 / 1:03 / 1:05 / 1:08 / 1:11/ 1:14JUST MAKE |
|12 x 25 CHUTES CHOICE TOYSOYO REST1DRILL |
1 12.5 FAST/12.5 EZ
1 X 25 BUILD CHUTE IN
|3 MIN SHOWER (MODERATE HEAT)1:30 FRONT/1:30 BACK2 MIN (SPEED PLAY- LATHER SLOWLY /RINSE FAST)6 X15 SEC HVO’S HOT WATER: |
JUMP IN/JUMP OUT (FAST REACTION)
|5 X 100 DRILL 1:40 (SNORKE FOR FR)25 RT/25LT/25 KICK/25 SWIM||4 X THROUGH (FUN ISLAND) :40PUSH 12.5 BREAKOUT25 PERFECT TURN |
12.5 DOLPHIN DIVE OFF BOTTOM –
|HYPOXIC + LEGSREST :15 CHANGE OUT TOYS4 X 25 BIG FINS :20 |
4 X 25 ZOOMERS :30
4 X 25 NATURAL BREAKOUTS :40
|400FR “JUST DO IT SET”300IM200BK |
|BULKHEAD UBER TURNS3 X 4 X 4’S OR 6 X 1 X 1’S||2-3 ASSISTIVE CORDSNO BREATHERSPERFECT LINE |
DROP HANDS IN POCKET
|2 X 8 X 25’S WITH TEMPO TRAINER:30 RESTKEEP HAND TAPS UP – TIMED||DEADSTICK ACCELERATIONS (16)8 SMALL PADDLES + ZOOMER (5/3 TAPS)8 NATURAL (5/3 TAPS) LONG/SHORT AXIS||6 X OUT AND IN’S (3 HAND TAPS)FAST TURN GREAT FINISHNO BREATHERS|
|1 X 300 SWIM2 X 150 PULL3 X 100 KICK |
6 X 50 ODD DRILL / EVEN BUILD
|3 X 50’S RASTA CORDS1 RED 25 RESISTIVE/ 12.5 ASSISTIVE1 GREEN 25 RESISTIVE/ 12.5 ASSISTIVE |
1 YELLOW 25 RESISTIVE/ 12.5 ASSISTIVE
|6 X PANIC BUBBLES 25’SEXHALE UNDER WATER- THENGONGS OUT 25’S |
Got a workout you would like to share with the swimming community? Send it over to Olivier — [email protected] along with any video or pictures.
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