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Sunday, February 23, 2014

Fantastically Fast Freestyle With Friends

When 2008 Olympian Mark Warkentin got together with Michael Phelps, Erik Vendt, Larsen Jensen and Peter Vanderkaay at the USA Olympic Swim Team training camp in Stanford's 50-meter pool back in July 2008, they were swimming fast.

How fast are they training? In the words of Warkentin, "Practices were exciting. Competing against Michael, Erik, Larsen and Peter is intense because I must be on top of my game every practice."

For example, they went a kick set of 5 x 200 @ 3:40 with #2, #4 and #5 fast. Larsen, Vendt and Phelps went the fast one in the low 2:20’s. Or about 35 seconds per 50 long-course meters on a kicking set with a board. No fins: blazing fast.

One afternoon in the 50m pool was another example of fast swimming:

2 x 400 at a moderate pace @ 4:40 with Warkentin swimming a 4:28 and a 4:22.
2 x 300 at a moderate and strong pace @ 3:30 with Warkentin swimming a 3:15 and a 3:12.
2 x 200 at a strong pace @ 2:20 with Warkentin swimming a 2:07 and a 2:07.
30 seconds rest
10 x 100 at a strong pace @ 1:30 with Warkentin swimming between 1:01 - 1:00
5 x 100 at an almost fast @ 1:40 with Warkentin swimming :59, :58, :58, :59 and :58
5 x 100 at a fast pace @ 2:00 with Warkentin swimming :58, :58, :58, :58 and :57

That's a lot of fast swimming towards the end of the day's second hard practice.

The next day, Warkentin did the entire set below at a 1:10 pace:

1 x 800 at a moderate/strong pace, swimming a 8:48
3 x 1000 at a moderate pace with a pull buoy, swimming a 11:18, 11:18 and 11:18
1 x 800, swimming a 8:42
1 x 600, swimming a 6:29
1 x 400, swimming a 4:12
1 x 200, swimming a 2:02
1 x 100, swimming a :57

That set is nearly 6000 meters...at a pretty strong pace.

The next day, Warkentin continued to push himself against America's best freestyle swimmers doing the following main set:

3 x 400 @ 5:00, swimming 4:19, 4:15, 4:13
3 x 100 @ 1:20, swimming 1:02, 1:02, 1:01
1 minute rest
2 x 400 @ 5:00, swimming 4:17, 4:15
5 x 100 @ 1:20, swimming 1:02, 1:01, 1:01, 1:01, 1:01
1 minute rest
1 x 400 @ 5:00, swimming 4:15
7 x 100 @ 1:20, swimming 1:03, 1:02, 1:02, 1:01, 1:01, 1:00, :57

Olympic dreams require Olympian efforts, Olympian focus and Olympian workouts.

Photo shows Mark Warkentin with Power Bar next to lane with smiling Larsen Jensen and Klete Keller with a swim cap on.

Copyright © 2014 by World Open Water Swimming Association

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