This month’s workout feature comes from Nashville Aquatic Club and associate head coach Doug Wharam.

Wharam has helped coach Gretchen Walsh (50 free, 100 free) and Alex Walsh (200 back, 200 IM) to spots on the 2019-2020 U.S. National Team.

This workout is from when they—along with teammate and fellow national-level swimmer Ella Nelson—were ages 12-14.  

The long course workout is IM-oriented and focuses on changing speed and aerobic conditioning. After an 1,800-meter warmup, swimmers go into a speed change set then progress to IM.

Speed Set – Feeling and Changing Speed

Four Rounds:

50 – 15m underwater fast @ 1:20

50 – 20m FAST from dive - maintain/carry speed through breakout @ 1:00

100 – 37.5m max distance per stroke free – 25m FAST turn in and out - 37.5m build to race finish @ 1:40

Main Set - IM Emphasis, Changing Speeds Around the Wall

Four Rounds:

150 fly/back/breast – build each 50 to FAST turn/fast underwater + breakout @ 2:30

3x100 free descend 1-3; #3 faster by round @ 1:30

2x50 free – 15m distance per stroke – 20m with 6-beat kick – 15m with 8-beat kick @ :55

Total: 5,100 meters