{"id":440473,"date":"2021-07-05T07:01:24","date_gmt":"2021-07-05T14:01:24","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=440473"},"modified":"2021-07-05T08:15:15","modified_gmt":"2021-07-05T15:15:15","slug":"training-of-katie-ledecky-a-glance-at-workouts-that-led-to-first-olympic-title","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/training-of-katie-ledecky-a-glance-at-workouts-that-led-to-first-olympic-title\/","title":{"rendered":"Training of Katie Ledecky: A Glance At Workouts That Led to First Olympic Title"},"content":{"rendered":"<p><strong>Training of Katie Ledecky: A Glance At Workouts That Led to First Olympic Title<\/strong><\/p>\n<p>Before <strong>Katie Ledecky<\/strong> became an Olympian and captured the gold medal in the 800-meter freestyle at the 2012 <a href=\"https:\/\/www.olympic.org\/\" target=\"_blank\" rel=\"noopener noreferrer\">Olympic Games<\/a> in London, her coach <strong>Yuri Suguiyama<\/strong> (now the head coach at Wisconsin) shared some of his pupil&#8217;s workouts with <strong>Michael J. Stott<\/strong>. The training sessions below represent some of the work Ledecky logged on the early road to becoming the greatest distance freestyler in history.<\/p>\n<p>Suguiyama quickly recognized Ledecky&#8217;s talent, along with a mental toughness that has been a trademark during her career. For proof, look no further than last summer, when Ledecky &#8211; coming off illness &#8211; dug deep and <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/katie-ledecky-makes-the-memory-that-will-fuel-her-to-tokyo-2020-in-epic-800m-with-simone-quadarella\/\" target=\"_blank\" rel=\"noopener noreferrer\">won the 800 freestyle<\/a> at the World Championships. Meanwhile, Ledecky has long attacked her races from the start, in the process demoralizing the opposition.<\/p>\n<p>&#8220;From a very early age, we noticed that Katie loved to race,&#8221; Suguiyama said. &#8220;The bigger the race, the more she seems to enjoy the challenge. She will give her best effort regardless of how she is feeling. Deep down she really embraces the personal challenges involved in our sport. There are two sides to Katie. Out of the water, Katie is a very nice and humble person who is a great teammate and a positive role model for our training site and club. However, in the water she is a fierce competitor who hates to lose and is mentally tough. I can give her sets to do by herself or have her come in on her own for extra work and she doesn&#8217;t bat an eye.&#8221;<\/p>\n<p>Here are three workouts that Suguiyama designed for Katie Ledecky:<\/p>\n<p><strong>Workout #1<\/strong><\/p>\n<p>1 x 400 stretch @ 6:00<br \/>\n20 x 50 \u2013 10 free @ :45, 10 choice \u2013 drill \/ swim @ :50<br \/>\n1 x 500 \u2013 free super 500 kick! @ 10:00<br \/>\n5 x 100 \u2013 free pull desc 1-3, hold 4 &amp; 5 @ 1:20<\/p>\n<p>3 Rounds of:<br \/>\n4 x 50 \u2013 2 back, 1 free build, 1 free fast! @ :50<br \/>\n1 x 1100 \u2013 free fast! \u2013 neg. split and desc. 1-3 @ 13:00<\/p>\n<p>1 x 200 \u2013 back<\/p>\n<p>6 Rounds of:<br \/>\n1 x 50 &#8211; free @ 1:30<br \/>\n1 x 100 \u2013 free fast! @ 1:30<\/p>\n<p>16 x 25 \u2013 fly w\/fins \u2013 odds: underwater kick, evens: fast!<\/p>\n<p>1 x 300 \u2013 alternate 25 dbl arm back \/ 25 free @ 12 strokes<\/p>\n<p><strong>Total:<\/strong> 8,100 yards<\/p>\n<p><strong>Note:<\/strong> Katie\u2019s 1100s were \u2013 11:22, 11:08, 10:40<\/p>\n<p><strong>Workout #2<\/strong><\/p>\n<p>1 x 400 \u2013 free \u2013 breathe right \/ left by 25 @ 6:00<br \/>\n4 x 100 \u2013 IM desc. 1-4 @ 1:30<br \/>\n4 x 50 \u2013 choice \u2013 fast! \/ ez @ :50<\/p>\n<p>4 x 125 \u2013 free kick \u2013 alt\/ fast! \/ ez by 25 @ 2:10<br \/>\n4 x 125 \u2013 free pull desc. 1-4 @ 1:40<\/p>\n<p>20 x 50 \u2013 4 free drill, 4 free fast! 4 free DPS focus, 4 free desc 1-4, 4 free faster! @ :50<\/p>\n<p>11 x 400 free<\/p>\n<p>#\u2019s 1-9 \u2013 desc. 1-9 starting at 5:00 and dropping :05 by repeat<br \/>\n#10 \u2013 alt. 25 dbl arm backstroke\/25 free @ 12 strokes<br \/>\n#11 \u2013 free from dive RACE!<\/p>\n<p>8 x 50 \u2013 back @ 1:00<\/p>\n<p>10 x 50 \u2013 free @ 500 pace!<br \/>\n1 @ :45, 2 @ :50, 3 @ :55, 4 @ 1:00<\/p>\n<p>1 x 200 \u2013 warm down \u2013 can\u2019t breath<br \/>\nin the middle of the pool<\/p>\n<p><strong>Total:<\/strong> 8,500 yards<\/p>\n<p><strong>Note:<\/strong> Katie\u2019s 400\u2019s \u2013 4:07, 4:05, 4:03, 4:00, 3:59, 3:57, 3:54, 3:53, 3:51, 3:49<\/p>\n<p><strong>Workout #3<\/strong><\/p>\n<p>1 x 200 stretch @ 4:00<\/p>\n<p>8 x 150 \u2013 100 IM + 50 free kick @ 2:20<br \/>\n8 x 100 \u2013 free pull desc 1-4, 5-8 @ 1:20<br \/>\n8 x 50 \u2013 free \u2013 drill \/ build @ :50<\/p>\n<p>16 x 25 \u2013 free \u2013 4 cycles of \u2013 drill \/ build \/ perfect \/ fast! @ :30<\/p>\n<p>1 x 800 \u2013 free neg. split @ 9:00<br \/>\n4 x 200 \u2013 free fast! @ 2:30<br \/>\n1 x 600 \u2013 free neg. split @ 7:00<br \/>\n6 x 100 \u2013 free fast! @ 1:15<br \/>\n1 x 400 \u2013 free neg. split @ 4:40<br \/>\n2 x 200 \u2013 free fast! @ 2:30<br \/>\n1 x 200 \u2013 free neg. split @ 2:20<br \/>\n2 x 100 \u2013 free fast! @ 1:15<\/p>\n<p>1 x 200 \u2013 double arm backstroke @ 4:00<\/p>\n<p>8 x 50 \u2013 free kick fast! @ 1:00<\/p>\n<p>1 x 400 &#8211; warm down with breath control<\/p>\n<p><strong>Total:<\/strong> 8,000 yards<\/p>\n<p><strong>Note:<\/strong> Katie held a consistent 1:00\/1:01 on the longer free swims and was :57 \/ :58 average on the short stuff.<\/p>\n<p><em>Michael J. Stott is an ASCA Level 5 coach whose Collegiate School (Richmond, Va.) teams won nine state high school championships. A member of that school\u2019s Athletic Hall of Fame, he is also a recipient of NISCA\u2019s Outstanding Service Award.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Training of Katie Ledecky: A Glance At Workouts That Led to First Olympic Title Before Katie Ledecky became an Olympian and captured the gold medal in the 800-meter freestyle at<\/p>\n","protected":false},"author":5743,"featured_media":363723,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[122077,18],"tags":[25031,237,8376],"class_list":["post-440473","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-americas","category-coaches-education","tag-katie-ledecky","tag-olympic-games","tag-yuri-suguiyama"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 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