Workouts

Collected from Illinois Masters Coaches

Date posted:

December 21, 2023

USMS Workout Library

Phil’s Phish Speed Workout

Summary:

Workout from
Phil’s Phish

Warm up (1400 yds)

3 x 200 swim
4 x 50 kick
6 x 50 on :50
6 x 25 on :30 as follows: 12 yards all out, 13 ez
4 x 25 kick on :40 as follows:
12 yards all out, 13 ez
1 x 50 ez

Speed work (1200)

6 x 25 on :35 from middle of pool
2 x 50 ez
6 x 50 on :50 at 200 race pace
2 x 50 easy – short recovery for next speed set
8 x 25 on :35 at 100 race pace
50 Easy
4 x 75 on 1:15 Moderate

Aerobic work (450)

3 x (1 x 100 on 1:30 + 1 x 50 on :50)

Warm down (300)

2 x (4 x 25 on :35)
#1 is easy fast
#2 is build
#3 is your stroke moderate
#4 is very easy
3 x 50 warm down

Total: 3400

This is designed to simulate the lactic acid build up and muscle failure at the end of 200 races. It is important to get no more than 20 second rest between 50’s. This trains your mind how to finish a race and swim thru muscle failure

While the body is really tired we do some short aerobic work just to keep our aerobic capacity in tune. Not trying to exhaust our selves like we did in the race pace work.

This is one of my favorite workouts and one I run under various versions every Tuesday:

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Long and Aerobic