Coach’s Intel: Crimson Aquatics Mike Spring Shows How to Make Racing a Learned Response

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.

The following swimming workout was submitted by Mike Spring, head coach of Crimson Aquatics (Andover) and the Men’s and Women’s Swim Team at Merrimack College just outside of Boston:

We start these workouts 4 days a week (Mon, Tues, Thur, Fri), 8 weeks out for a rested meet.

SCY – We do not have access to LC pool, except on Sundays.

4-4-4 (400fr, 4 x 100 IM @ 1:30, 4x 50 @ 45

8 x 50 drill @ 50 (same stroke as doing for main set)

5 x 100 @ 1:30 (@ threshold pace)


16 x 25 @ 25 (Fr) @ 30 (stroke)

90 sec rest between sets

(hold tempo (from stroke Frequency graph, and matching time))

6 x 50 ez @ 45

8 x 50 Kick @ 50

16 x 50 Pull @ 45 (at+6)

Use these workouts to make racing a learned response.

To have your own workout featured in Coach’s Intel, submit it on in to Olivier here: [email protected]

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7 years ago

What stroke frequency graph and times are you referring to?
50s @ +6? Are the 30 x 50s after the 8X(16x25s) warm-down?

About Olivier Poirier-Leroy

Olivier Poirier-Leroy

Olivier Poirier-Leroy has been involved in competitive swimming for most of his life. Starting off at the age of 6 he was thrown in the water at the local pool for swim lessons and since then has never wanted to get out. A nationally top ranked age grouper as both a …

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