I took a drive down to New Jersey where the Greater Somerset YMCA swim team was getting things going on a Wednesday afternoon. Coach Lou took me through the entire workout, which included a warmup that they do daily, a freestyle drill set, and 6 broke 400s on 8:00. Some swimmer highlights within this group included Rob Alexy, who just committed to Cal (following his older brother Jack, a freshman at Cal and Nat’l Jr Team member), and Anna Moesch, a Nat’l Jr Teamer who just moved to the Greater Somerset Y (this was her 3rd day with them).
Warm Up:
- 400 Free with Snorkel
- 6×100 @ 2:00 Kick w/ snorkel
- 16×25 @ :30 IMO 2DR/1Bld/1Fast
Free Drill (w/ Fins)
- 2×100 1:45 25 Right Arm Lead/25 Left Arm Lead w/ arm in saddle
- 2×100 1:45 25 Right Arm Lead/25 Left Arm Lead w/ arm in shark fin
- 2×100 1:45 25 Right Arm Lead/25 Left Arm Lead w/ arm in sail
- 3×100 1:45 combo drill
- 2×100 1:45 50 combo drill/50 perfect
- 2×150 on 2:00 2nd to 3rd gear
- 4×75 on :55 3rd gear
Main Set
6x Broken 400 @ 8:00 (:10 rest between every swim) (1-3-5 = 1st-3rd gear by distance, 2-4-6 = 2nd-4th gear)
- 1-2 200/100/100
- 3-4 150/2×75/2×50
- 5-6 100/4×50/4×25
Great Pool – Great Coach! Go get em, Lou
Classic Lou workout! Great focus on fundamentals and aerobic base building! Love it!
Chill on your first bite my man. We want you around for more of these. Especially that Georgia one or a sandpipers one.
ALL SYRUP NO BRAKES!!!
…I’ll take it down a notch