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WorkoutHow They Train Grant Hackett, mid-season
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:LC Meters
Duration:120 Minutes
Distance:8800
AuthorDenis Cotterell
Submitted By:Webmaster
Email: webmaster@swiminfo.com
Club:Australia
Club/Author Info: Typical mid-season workout by Grant Hackett, featured in Swimming World Magazine


Set Category Set Description Set Intervals
Warm-up 800 meters (150 free/50 form stroke x 4) no interval
Pre-Set 8 x 150
2 x 150 free (breathe 3, 5, 7)
2 x 150 free/polo/free
2 x 150 free/fly/free
2 x 150 free/back/free
(on 2:15):
Pre-Set 8 x 50
(2 x drills/2 x stroke count/2 x drills/2 x build)
on 1:00:
Main Set 30 x 100
(10 at 30 beats below maximum heart rate, 10 at 20, 10 at 10)
on 1:40

Warm-Down Swim-off:
2 x (3 x 100/4 x 50 at :45)
Drill Set Fins: 3 x (200 kick/scull/drill/stroke),
4 x 50 explosions with 25m sprint on 1:00
Warm-Down 200

Total = 8800 LC Meters
10000000589

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