Our Masters coach, Derek, gave us this workout tonight at swim practice. It's every event swum by Phelps in Beijing, in order:
400 IM Prelims: 50 kick / 50 drill
400 IM Finals: 50 drill / 50 build
200 Free Prelims: Easy
200 Free Semis: Moderate
100 Free (400 Free Relay lead-off): All Out
200 Fly Prelims: Kick
200 Free Finals: FAST
200 Fly Semis: Right Arm / Left Arm drill by 50s
200 Fly Finals: Swim
200 Free (800 Free Relay lead-off): All Out
200 IM Prelims: Kick
200 IM Semis: Build each 50
100 Fly Prelims: Kick on side
200 IM Finals: FAST
100 Fly Semis: Right Arm / Left Arm by 50s
100 Fly Finals: Swim Fast
100 Fly (Medley Relay): Right Arm / Left Arm by 50s All Out
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3300 Total
Workout written by Derek Shipp, coach of the Kansas City Blazers Masters swim team :cheerleader:
When I swam in high school at Dynamo we did what was called "The National Event Schedule" which was exactly that. Every single event, fast as you could go, on an interval.
I don't remember the intervals, but they then added up all your times on each event for an "overall winner" (for pride). I think I was second to Eric Wunderlich (a 1996 Olympian) only because I was a distance swimmer and could make up so much time in those events.
y'all oughta should do his warm ups and downs
then swim each race as hard as he swam his
in racing suits
I did, for years and years before he was born. Albeit, not as fast, but I competed for 17 years. Warm ups and warm downs don't consist of THAT much. Its like getting warmed up for any other sport in comparison.
For the 200 Fly finals, I think the drill should be to fill your goggles with water and focus on your turns.
make sure you know your stroke count BEFORE you do this :)
Do we do his 'costume' changes??
GOD, that is another thing that changed dramatically since I've been out of swimming....the suits. :dunno:Not that I could get into one, but I wouldn't be caught dead in one of those bodysuits. I guess I'm "old school"! :cane:
