Michael Andrew Swims Round 4,000 Yards in His First Arizona State Exercise

Arizona State head coach Herbie Behm has despatched SwimSwam the exercise that Olympic gold medalist Michael Andrew swam in his first observe as a part of the Solar Devils coaching group.

For anybody anticipating that Andrew’s new teaching routine would launch into some type of large aerobic-work, fairly the other befell. Andrew swam a complete of three,half of one mile, and except for a 200 warmup, no repeats had been longer than 100 yards.

In complete, the set was 3,half of one mile (rounding to about 4,000 for the place he presumably accomplished a size after a 15 yard effort), plus a presumed cooldown (which wasn’t on the doc that Behm offered).

Whereas the exercise wasn’t pure USRPT, the coaching that Andrew made well-known, it did have plenty of quick efforts on fairly-long relaxation intervals. USRPT relies on coaching full-speed at largely under-distances, replicating race velocity for a shorter size, on repeats.

This exercise integrated some less-than-max-speed work, and the closest factor it needed to cardio work was a set of 8×100 loaded up with tools. That’s one other derivation from Andrew’s earlier coaching, the place he used little or no tools.

The Exercise Dissected (unique exercise follows)

Heat-Up and Relay Begins

1. 200 selection – 200 yards
2. 4 relay begins – Typically, relay begins don’t cowl plenty of distance; let’s estimate 15 yards per begin = 60 yards

Complete for Heat-Up: 260 yards

First Set (2 Rounds)

1. 2×100 flutter kick w/board = 200 yards per spherical
2. 2×50 w/4 kicks + 7 strokes = 100 yards per spherical
3. 4x (5 kicks + 4 strokes) MAX SPEED on :30 = 100 yards per spherical

Complete per Spherical: 400 yards
Complete for two Rounds: 800 yards

Second Set

1. 8×100 w/buoy + paddles + band + respiratory each 3 = 800 yards
2. 4×25 w/paddles + buoy @ ankles = 100 yards
3. 4x (6/6 buoy drops) MAX SPEED = 100 yards

Complete for Second Set: 1,000 yards

Third Set

1. 4×50 w/4 kicks + 7 strokes = 200 yards
2. 4×15 MAX SPEED – Since 15-yard swims are specified, 4×15 = 60 yards
3. Alternating MAX SPEED and simple swims:
   • 1×50 simple = 50 yards
   • 2×25 MAX SPEED = 50 yards
   • 1×50 simple = 50 yards
   • 1×50 MAX SPEED = 50 yards
   • 1×50 simple = 50 yards
   • 1×50 MAX SPEED = 50 yards
   • 1×50 simple = 50 yards
   • 2×25 MAX SPEED = 50 yards
   • 1×50 simple = 50 yards

   Subtotal for Alternating Part: 400 yards

4. 4×15 MAX SPEED = 60 yards
5. 4×50 w/4 kicks + 7 strokes = 200 yards

Complete for Third Set: 920 yards

Fourth Set (2 Rounds)

1. 1×100 streamline flutter on again = 100 yards per spherical
2. 3×50 IM swap = 150 yards per spherical
3. 8×25 on :30 = 200 yards per spherical

Complete per Spherical: 450 yards
Complete for two Rounds: 900 yards

Complete Yardage

• Heat-Up and Relay Begins: 260 yards
• First Set: 800 yards
• Second Set: 1,000 yards
• Third Set: 920 yards
• Fourth Set: 900 yards

Complete Yardage: 3,half of one mile

Click on to Enlarge