Workouts

Collected from Illinois Masters Coaches
Dick and Tom

Date posted:

December 21, 2023

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

     

     

    Three Amigos
    Dick and Tom

     

     

    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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