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WorkoutHow They Train Grant Hackett
Ability Level:Aquatic Fitness
Type:Distance Free
Course:LC Meters
Duration:20 Minutes
AuthorDenis Cotterell
Submitted By:Webmaster
Email: webmaster@swiminfo.com
Club/Author Info:Typical Grant Hackett taper workout, featured in Swimming World Magazine.

Set Category Set Description Set Intervals
Warm-up 400 meters
(150 free/50 form stroke x 2)
no interval
Drill Set 4 x 150 kick/drill/stroke count on 2:40
Pull Set 16 x 50 pull (paddles optional) on :40
Main Set 40 x 50:
16 (every fourth at 200 meter race pace)
12 (every third at 200 meter race pace)
8 (every second at 200 meter race pace)
4 (all at 200 meter race pace)

on :45
on :50
on :55
on 1:00
Drill Set 500 meters:
50 free out/50 backstroke back; loosen
Main Set 10 x 50
(all at 1500 meter pace)
on :50
Warm-up Warm-down: 5 x 100 on 1:30

Total = 5300 LC Meters

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