This workout was submitted by 2012 SEC Coach of the Year, Brett Hawke of Auburn. If you would like to submit a workout to SwimSwam Coach’s Log email Garrett: Garrett@SwimSwam.com.
The idea of the set is to develop speed. I look at different elements of the race: Dive, Turn, Technique, Power, Explosiveness, Kick, Breath control, and basic speed, and try and incorporate them all into each workout. Skills are developed over time and must be trained every day in order for them to shine in the most pressure packed situations like finals of an NCAA championship.
150 – swim
50 – Dive and Glide to 15m/35 easy
150 – 3L/3R/3 cycles swim
50 – Dive u/w fast to 15m/35 easy
150 – Drill/Kick/swim
50 – Dive 15m sprint/35 easy
Skill turn work: At full speed
10 x 10m in and out fast. Kick out with 1 cycle fast out of breakout. 25 easy back to mid pool.
6 X 100 Pull breath (3,5,7 x 100’s) x 2. On 1:15
2 rounds: 2nd round with fins
75 Kick 25 surface, 25 u/w, 25 surface Blast
50 Hypoxic 2 breath max/Tech
25 All out stroke choice
75 All out stroke choice
50 kick 25 surface, 25 u/w Blast
25 No breath Tech
75 Hypoxic 3 breath max/Tech
50 All out stroke choice
25 Kick u/w Blast
Each segment is done at shortest rest as possible, with a longer rest coming after the 150/300 easy.
A long cool-down is recommended. Anywhere form 1000-2000 yards.