Workouts From the Past: A Todd Schmitz Set for 14-Year-Old Missy Franklin

Missy Franklin and Todd Schmitz

Workouts From the Past: A Todd Schmitz Set for 14-Year-Old Missy Franklin

Swimming World, courtesy of longtime staff member Michael Stott, is pleased to offer this latest training set as part of a Workouts from the Past series. Through the years, Stott has discussed the training routines of numerous athletes with their coaches and has brought this information to Swimming World Magazine. More recently, he has dug into his archives and located several workouts to be shared on the website.

The following workout was conducted by 14-year-old Missy Franklin in October 2009, with coach Todd Schmitz designing the workload for his emerging star. Of course, Franklin and Schmitz enjoyed spectacular success together with the Colorado Stars, with Franklin capturing five medals at the 2012 Olympic Games in London, including individual titles in the 100 backstroke and 200 backstroke. The longer distance produced a world record.

Here is the workout that Schmitz had Franklin follow, with the time of day noted for each aspect of the workout.

Two minutes rest between sets

3:30 p.m.: 1 on 15:00 Stretch

400: 3:45 p.m.: 1x {1 x 400 on 6:30 100 swim 100 catch up EN1 S FR 1:38

1,350 3:54 p.m. 3x {1 x 300 on 4:15 Pull HR 14 EN1 P FR 1:25

{2 x 75 on 1:00 pull DPS EN1 P FR 1:20

600 4:15 p.m. 2x {6 x 25 on :30 Sprint kick SP3 K FR 2:00

{6 x 25 on :30 sprint swim SP3 S STK 2:00

3,000 4:29 p.m. 2x {1 x 375 on 5:15 HR15 EN1 S FR 1:24

{3 x 125 on 1:35 DESC TO HR17 EN2 S FR 1:16

{1 x 375 on 5:00 HR15 EN1 S FR 1:20

{3 x 125 on 1:30 DESC 1-3 TO HR17 EN2 S FR 1:12

1,200 5:10 p.m. 3x {1 x 175 on 3:15 KICK MOD EN1 K FR 1:51

{3 x 75 on 1:20 KICK FAST EN3 K FR 1:47

150 5:34 p.m. 1 x 150 on 4:00 warm down REC 2:40

5:38 p.m. 6,700 Yards – Stress Value = 201

1 comment

  1. avatar
    Paco

    It’s a great workout for General Fitness.
    But she could have spared time and meters training specifically for her strokes and distances with race pace sessions.

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