{"id":590174,"date":"2024-10-24T00:01:05","date_gmt":"2024-10-24T07:01:05","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=590174"},"modified":"2024-10-24T04:30:46","modified_gmt":"2024-10-24T11:30:46","slug":"special-sets-the-training-of-united-states-olympian-and-distance-ace-luke-whitlock","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-the-training-of-united-states-olympian-and-distance-ace-luke-whitlock\/","title":{"rendered":"Special Sets: The Training of United States Olympian and Distance Ace Luke Whitlock"},"content":{"rendered":"<p><strong>Special Sets: The Training of United States Olympian and Distance Ace Luke Whitlock<\/strong><\/p>\n<p>Forty six of the more than 1000-plus pool swimmers who competed at Olympic Trials in Indianapolis represented the United States at the Olympic Games in Paris. Among them was <strong>Luke Whitlock<\/strong>, a Florida freshman, from Noblesville, Indiana. For Trials, he traveled 30 miles from his home to Lucas Oil Stadium and swam three (400, 800 and 1500 freestyle) of the six events for which he qualified.<\/p>\n<p>In the largest venue to ever hold U.S. Olympic Trials, Whitlock made the team in the 800 free, setting a new 17-18 NAG record with a second place 7:45.19. Impressively, he also charged to fifth (3:46.55) in the 400 free, just missing Olympian Larsen Jensen\u2019s 17-18 NAG record of 3:46.08. And in the 1500, the final event of the nine day festival, his 14:53.00 was good for third and featured a furious fastest final 50 (27.74), leaving him just .26 behind runnerup David Johnston.<\/p>\n<p><strong>A Coach Perspective<\/strong><\/p>\n<p>In reflecting upon Whitlock\u2019s Trials performance, <strong>Joe Keller<\/strong>, his coach at Fishers Area Swim Team, opined: \u201cIt is hard to argue with the results.\u00a0 Three (six including prelims\/finals) races over nine days was beyond anything Luke had done before at such a high level, \u00a0but he managed it all beautifully.\u00a0 He wasn&#8217;t perfect, but he sure was close!\u00a0 I credit his ability to manage the nine days to our prior month\u2019s detailed planning. It included practice adaptability and his willingness to execute the plan in every way&#8230;.every day.<\/p>\n<p>\u201cLuke&#8217;s 400 free prelims, in which he placed first, was not something we had planned.\u00a0 However, his finals swim, matching his prelims swim, with all the pressure and challenges of being at his first trials was impressive.\u00a0 Quite honestly, I felt it was a champion-like performance and he he didn&#8217;t flinch,\u201d said Keller.<\/p>\n<p>\u201cOf course, his confidence was riding high and he took that into his best race&#8230;the 800 free.\u00a0 Luke executed a perfect race plan and the results speak for themselves.\u00a0 Again, he handled his first ever prelim\/final in the 800 well enough to make the Olympic Team.\u00a0 That was a box he had hoped to check but was not the primary focus going into the meet.<\/p>\n<p>\u201cThe three days \u2018off\u2019 between the 800 final and the 1500 prelim was as challenging to manage as we expected and it had some impact upon his prelim swim.\u00a0 Ultimately, he responded in the mile final and challenged for the opportunity to swim it in Paris.\u00a0 It was a tough race, a little off the goal, but he demonstrated a relentlessness in the final 50 meters while dropping 14 seconds off his best time.<\/p>\n<p>\u201cLuke, in my opinion, earned a ton of respect at Trials and has put himself into a position to lead the next wave of young mid\/distance swimmers in the U.S.\u00a0 It is exciting to be a part of this process,\u201d said Keller.<\/p>\n<p>Let the record show that Whitlock\u2019s Trials performance augurs well for his future in Gainesville. A USA Swimming Junior National Team member, Whitlock is ranked second in Indiana, and 26<sup>th<\/sup> nationally by Swimcloud in the class of 2024.<\/p>\n<p>After originally committing to Louisville, Whitlock is now a freshman with the Florida Gators, whose growing distance training reputation may better suit his aerobic talents.\u00a0 A former open water male swimmer of the year, he competed in the LEN Open Water Cup and was a 5x top 16 finisher in the 2022 and 2023 USA Swimming open water nationals.<\/p>\n<p>In December at <a href=\"https:\/\/www.swimcloud.com\/results\/262125\">Speedo Winter Junior Championship East<\/a>, Whitlock set an Indiana record clocking a 14:50.37 1650 yard free while also recording times of 4:15.76 (2<sup>nd<\/sup>) and 3:48.10 (7<sup>th<\/sup>) in the 500 free and 400 IM. A week earlier at the Toyota Winter Championships he ended third in the 1500 with a 15:08.09. At the <a href=\"https:\/\/www.swimcloud.com\/results\/268916\">9th World Aquatics Junior Championships<\/a> in Israel he capped his summer with two fifth place finishes going 3:50.46 and 7:55.00 respectively in the 400 and 800 meter freestyles.<\/p>\n<p>\u201cLuke&#8217;s progress over the past three years has been steep,\u201d said Keller.\u00a0 \u201cI attribute it to his relentless pursuit of excellence in training.\u00a0 He is willing to do the hard stuff, wants to be challenged and despises falling short of his personal expectations.\u00a0 He is also technically proficient.\u00a0 Luke makes swimming look effortless. I ascribe this to his uncanny ability to swim in rhythm.\u00a0 His pre-race preparation is all about tempo, counts and setting the rhythm and stroke cadence dependent upon the race to be swum. There are other factors, but rhythm is always the key.<\/p>\n<p>\u201cLuke has a HIGH Swimming IQ. He understands the sport whether it be the technical aspects, training components or the variables associated with the progression to higher levels of performance.\u00a0 The longer we work together the more I value his thoughts and listen to his perspective.\u00a0 He has challenged me to stay ahead while guiding him through the next part of the journey&#8230;one that is about to get even better!\u201d<\/p>\n<p><strong>Four Whitlock Workouts<\/strong><\/p>\n<p>Done in late April and early May in preparation for the Indy Cup, his last major meet before Olympic Trials.<\/p>\n<p>SW1 was done on Monday April 15 and is pretty typical of a Monday PM workout.\u00a0 Volume was 7700 LCM swum at the OPTC in Colorado Springs as a part of a 17-day training trip from April 8-24.<\/p>\n<p>\u201cLuke was also there in January for the National Junior Team Camp and then stayed for two more weeks for additional altitude training \u2013 a total of 38 days of altitude since mid-January. This was the second workout of the day.\u201d Note the * with training times that follow the main set and then the pace times on the 100s to follow.<\/p>\n<p>\u201cWe use colors A LOT but also monitor tempos throughout these sets.\u00a0 Ultimately, tempos coupled with stroke counts are more important than the time!\u201d<\/p>\n<p><u><strong>Monday, April 15<sup>th<\/sup> \u2013 5-7PM \u2013 OTC Training Camp Workout #13 \u2013 LCM<\/strong> <\/u><\/p>\n<p>CULTURE OF EXCELLENCE \u2013 Have a Purpose \u2013 Stay Focused!\u00a0 P.R.I.D.E.!<\/p>\n<p>5:00 Dynamics + Training Lane(s) + Workout Items\/Details<\/p>\n<p>Quote: \u201cSeeking comfort is a natural human condition.\u00a0 Resist Comfort.\u00a0 Realize that if you want special outcomes, you have to be comfortable with being uncomfortable.\u201d<\/p>\n<p>5:40 #NaturallyComfortable<\/p>\n<p>4x<\/p>\n<p>2 x 100 w\/ 50 Drill \/ 50 Swim w\/ Great Technique<\/p>\n<p>Rd 1 on 1:40 \/ Rd 2 on 1:35 \/ Rd 3 on 1:30 \/ Rd 4 on 1:25<\/p>\n<p>200 on 2:40 w\/ Low Stroke Count 50 \u2013 Maintain last 150<\/p>\n<p>2 x 150 on 2:00 Free w\/ Build each 150 to Strong!<\/p>\n<p>&nbsp;<\/p>\n<p>5:50 #ResistComfort<\/p>\n<p>8 x 50 x :50 Kick w\/ Fins w\/ 25 Strong\/25 FAST<\/p>\n<p>&nbsp;<\/p>\n<p>6:25 #GetComfybeingUnComfy<\/p>\n<p>400 on 5:00 Free \u2013 Smooth \u2013 Think White *4:27<\/p>\n<p>4 x 50 on :45 Descend 1-4 \u2013 White to Red *:30, :29, :29, :27<\/p>\n<p>:10 extra rest<\/p>\n<p>400 on 5:00 Free \u2013 Even Split \u2013 Pink! *4:18 (2:09\/2:09)<\/p>\n<p>1 x 100 on 1:25 Red \u2013 Mile Pace *:58<\/p>\n<p>2 x 50 on :45 Mile Pace *:28, :28<\/p>\n<p>:20 extra rest<\/p>\n<p>400 x 5:00 Free \u2013 Neg. Split \u2013 Pink! *4:12 (2:06\/2:05)<\/p>\n<p>2 x 100 on 1:25 Red \u2013 Mile Pace then Sub Mile Pace *:58, :57<\/p>\n<p>:30 extra rest<\/p>\n<p>400 on 5\u2019 Free \u2013 Fastest of 400\u2019s! *4:10<\/p>\n<p>200 on 2:40 Blue \u2013 Sub Mile Pace *1:58<\/p>\n<p>&nbsp;<\/p>\n<p>2:00 rest<\/p>\n<p>&nbsp;<\/p>\n<p>6:40 #SpecialOutcomes<\/p>\n<p>9 x 100 on 1:30 w\/<\/p>\n<p>1-3 \u2013 Great Technique<\/p>\n<p>4 \u2013 Mile Pace or Faster *:58<\/p>\n<p>5-6 \u2013 Great Technique<\/p>\n<p>7 \u2013 800 Pace or Faster *:57<\/p>\n<p>8 \u2013 Great Technique<\/p>\n<p>9 \u2013 400 Pace *:55<\/p>\n<p>&nbsp;<\/p>\n<p>6:50 #CultureofExcellence<\/p>\n<p>200 Great Technique<\/p>\n<p>3 x 50 back with:10 rest after each 50<\/p>\n<p>100 Great Technique<\/p>\n<p>1 x 50 kick on back<\/p>\n<p>&nbsp;<\/p>\n<p>7:00 #LoveTheTub@OPTC (Hot tub time)<\/p>\n<p>SW2 &#8211;Tuesday 4\/23\/24 &#8212; also done LCM at Altitude.\u00a0 \u201cTuesday\/Thursday Luke doubles this workout. It is reflective of stations and he always use buckets in the AM&#8217;s.\u00a0 This work typically follows one hour of dryland\/weights.<\/p>\n<p>\u201cLoads of skill and kick. Luke is a strong kicker, so we stress kick-driven free.<\/p>\n<p>\u201cMain Set. Focus in first three rounds is descending weight with a set # of UWK&#8217;s and cycles.\u00a0 Immediately following is a timed off the block set-up with a focus on the 400-1500 race.\u00a0 EZ Speed is a must!<\/p>\n<p>\u201cThere is a small set in between followed by three similar rounds but off the block set-up done at race tempo.\u201d Listed are Whitlock\u2019s approximate tempos for the majority of each race distance listed.<\/p>\n<p>\u201cThis is a Great Workout!\u201d<\/p>\n<p><u>Tuesday, April 23<sup>rd<\/sup> \u2013 9-11AM \u2013 OTC Training Camp Buckets\/Speed Workout \u2013 LCM \u2013 ALL\u00a0\u00a0 <\/u><\/p>\n<p>CULTURE OF EXCELLENCE \u2013 Have a Purpose \u2013 Stay Focused!\u00a0 P.R.I.D.E.!<\/p>\n<p>9:00 Dynamics + Training Lane(s) + Workout Items\/Details<\/p>\n<p>Quote: \u201cTrue Success Requires Personal Effort, Dedication and the Willingness to put in the Work necessary to Realize YOUR Potential.\u201d<\/p>\n<p>9:20 #SuccessRequires<\/p>\n<p>4 x 50 on 1:05 w\/ Arm Lead Kick w\/ Guide Arm w\/ R\/L Arm by 50 w\/ 1<sup>st<\/sup> 2 w\/ Snorkel \/ Last 2 w\/ Breathing!<\/p>\n<p>2 x 50 on 1:00 w\/ Human Stroke w\/ Snorkel \u2013 Power Triangle!<\/p>\n<p>4 x 50 on :55 w\/ SA (single arm) Breathe Towards w\/ Guide Arm \u2013 Odd &#8211; RA Only \/ Even &#8211; LA Only &#8211; *Breath Timing \u2013 Snap!<\/p>\n<p>2 x 50 on :50 w\/ #1 \u2013 Popov w\/ Arm Extension to Set Catch \/ #2 \u2013 T&amp;P!<\/p>\n<p>4 x 50 x on 45 w\/ #1-2 w\/ Snorkel \/ #3-4 w\/ Paddles \u2013 Build each 50 \u2013 Think Focal Points!<\/p>\n<p>Then, 200 Smooth to Build<\/p>\n<p>&nbsp;<\/p>\n<p>9:45 #W2W (Willingness to work)<\/p>\n<p>2 x 50 on 1:30 Dolphin Kick on Back w\/ Socks 50 or 25 w\/ 2<sup>nd<\/sup> 25 Back Swim<\/p>\n<p>2 x 50 on 1:00<\/p>\n<p>-1 x Dolphin Kick on Side \u2013 R\/L by 25<\/p>\n<p>-1 x Dolphin Kick on Stomach w\/ 25 UW \/ 25 Surface w\/ Scull<\/p>\n<p>2 x 100 on 1:45 Dolphin Kick on Stomach w\/ Board and Fins<\/p>\n<p>4 x 50 on 1:15 FAST on Fire w\/ Push Back into line to Flags then Dolphin or Flutter Kick to wall to FAST Flip then Race Simulation to 25 then Smooth 25<\/p>\n<p>2 x 100 on 1:45 Dolphin Kick on Back \u2013 Streamline w\/ Fins<\/p>\n<p>2 x 50 on 1:30 Dolphin Kick on Stomach w\/ Board &amp; Socks<\/p>\n<p>2 x 50 on 1:00<\/p>\n<p>-1 x Dolphin Kick on Back w\/ 25 UW \/ 25 Surface Streamline<\/p>\n<p>-1 x Dolphin Kick on Side \u2013 R\/L by 25<\/p>\n<p>&nbsp;<\/p>\n<p>10:00 #DedicatedEffort<\/p>\n<p>12 x 50 on 1:00 w\/<\/p>\n<p>1-4 \u2013 FAST 15 \/ Smooth 35<\/p>\n<p>5-8 \u2013 FAST 25 \/ Smooth 25<\/p>\n<p>9-12 \u2013 FAST 35 \/ Smooth 15<\/p>\n<p>*Odd \u2013 Free \/ Even \u2013 Stroke<\/p>\n<p>50 w\/ Great Technique<\/p>\n<p>&nbsp;<\/p>\n<p>10:40 #RealizeYOURpotential<\/p>\n<p>Buckets&amp;Speed<\/p>\n<p>3 Rounds: ALL Free<\/p>\n<p>Rd 1:<\/p>\n<p>Heavy Tow** \u2013 3-5 UWK + 4 Cycles<\/p>\n<p>(Heavy to Moderate to Light Tow defines the amount of weight in the bucket itself.<\/p>\n<p>Rd 1 then we go heavy (more) weight in the bucket w\/ the defined # of UWK&#8217;s and 4 Cycles. The athlete returns to the wall then gets out and does a 15M Timed Swim ALL OUT.\u00a0 He then continues for 85 meters smooth swim to complete 100 meters then moves to RD 2.<\/p>\n<p>Each round is completed in about 4 minutes.<\/p>\n<p>Rd 2 is moderate (lesser) weight in the bucket and the athlete does more UWK&#8217;s and adds a Cycle. Then does a 25 Timed Off the Block, etc. Rd 3 is lighter weight but with more UWK&#8217;s and an added Cycle followed by a 35 Timed Off the Block. The 2nd Round of 3 is similar HOWEVER the OTB work is more Tempo Focused than Time Focused as in the 1st 3 rounds above.)<\/p>\n<p>&nbsp;<\/p>\n<p>15 OTB (Off the Block) Timed<\/p>\n<p>85 Loosen<\/p>\n<p>Rd 2:<\/p>\n<p>Moderate Tow \u2013 5-7 UWK + 5 Cycles<\/p>\n<p>25 OTB Timed<\/p>\n<p>75 Loosen<\/p>\n<p>Rd 3:<\/p>\n<p>Light Tow \u2013 7-9 UWK + 6 Cycles<\/p>\n<p>35 OTB Timed<\/p>\n<p>65 Loosen<\/p>\n<p>8 x 50 x 1\u2019 w\/<\/p>\n<p>Odd 50\u2019s \u2013 Rotating FAST 12.5 \u2013 Otherwise, smooth or build<\/p>\n<p>Even 50\u2019s \u2013 Drill<\/p>\n<p>3 Rounds:<\/p>\n<p>Rd 1:<\/p>\n<p>Heavy Tow \u2013 5-7 UWK + 5 Cycles<\/p>\n<p>25 OTB @ 400 Tempo *1.4\u2019s<\/p>\n<p>75 Loosen<\/p>\n<p>Rd 2:<\/p>\n<p>Moderate Tow \u2013 7-9 UWK + 6Cycles<\/p>\n<p>35 OTB @ 800 Tempo *1.45\u2019s<\/p>\n<p>65 Loosen<\/p>\n<p>Rd 3:<\/p>\n<p>Light Tow \u2013 9-11 UWK + 7 Cycles<\/p>\n<p>45 OTB @ 1500 Tempo *1.5\u2019s<\/p>\n<p>55 Loosen<\/p>\n<p>100 Great Technique<\/p>\n<p>50 OTB \u2013 Set-Up \u2013 Timed!<\/p>\n<p>*OTB = Off the Block<\/p>\n<p>&nbsp;<\/p>\n<p>11:00 #Culture of Excellence<\/p>\n<p>4x<\/p>\n<p>100 x 1:30 Swim \u2013 Mix as you Choose<\/p>\n<p>2 x 50 on :55 w\/ #1 \u2013 Kick \/ #2 \u2013 Drill \u2013 ALL Choice but same Stroke per Round<\/p>\n<p>300 Free w\/ Fins<\/p>\n<p>&nbsp;<\/p>\n<p>SW3 was on Wednesday, May 1 and was LCM at Fishers.\u00a0 Single workout PM ONLY. 10K day!\u00a0 One workout, done in approximately two hours.<\/p>\n<p>\u201cLuke had a great workout with times\/splits on 600&#8217;s and 400&#8217;s listed on the workout.<\/p>\n<p>His last 400&#8230;4:04&#8230;from a push and split 2:03, 2:01.<\/p>\n<p>He then finished the workout (prior to loosen) with 20 x 50 x :45 Kick w\/ Odd &#8211; Dolphin and Even &#8211; Flutter&#8230;&#8211; only one stroke allowed into the walls!<\/p>\n<p><strong><u>Wednesday, May 1<sup>st<\/sup> \u2013 3:15-5:45PM \u2013 10Klub \u2013 LCM \u2013 Isaac&amp;Luke<\/u><\/strong><\/p>\n<p>CULTURE OF EXCELLENCE \u2013 Have a Purpose \u2013 Stay Focused!\u00a0 P.R.I.D.E.!<\/p>\n<p>3:30 Dynamics<\/p>\n<p>Quote: \u201cWant to vs Willing to.\u00a0 You must be willing to demonstrate championship habits (discipline, focus, fortitude, integrity, enthusiasm, respect, etc.) before you can ever become a Champion.\u201d<\/p>\n<p>&nbsp;<\/p>\n<p>3:55 #BeWilling<\/p>\n<p>4x<\/p>\n<p>2 x 100 w\/ 50 Drill \/ 50 Swim w\/ Great Technique<\/p>\n<p>Rd 1 on 1:30 \/ Rd 2 on 1:25 \/ Rd 3 on 1:20 \/ Rd 4 on 1:15<\/p>\n<p>200 on 2:35 w\/ Low Stroke Count 50 \u2013 Maintain last 150<\/p>\n<p>2 x 150 on 1:55 Free w\/ Build each 150 to Strong!<\/p>\n<p>&nbsp;<\/p>\n<p>4:45 #ChampionshipHabits<\/p>\n<p>4x<\/p>\n<p>600 x 7\u2019 Free<\/p>\n<p>-Neg. Split<\/p>\n<p>-HOLD Time<\/p>\n<p>-Stay in Control &amp; Aerobic<\/p>\n<p>400 on 5:00 Free<\/p>\n<p>-By Round \u2013 Rotating FAST 100<\/p>\n<p>-Strong other 100\u2019s<\/p>\n<p>*600\u2019s:<\/p>\n<p>6:33 (3:17\/3:16)<\/p>\n<p>6:31 (3:17\/3:14)<\/p>\n<p>6:31 (3:17\/3:14)<\/p>\n<p>6:32 (3:17\/3:15)<\/p>\n<p>*400\u2019s:<\/p>\n<p>4:14<\/p>\n<p>4:13<\/p>\n<p>4:14<\/p>\n<p>4:04 (2:03\/2:01 w\/ last 100 :59)<\/p>\n<p>&nbsp;<\/p>\n<p>5:05 #BeAChampion<\/p>\n<p>300 x 4:00 Free w\/ Paddles w\/ 3-5-7 Breathing by 50<\/p>\n<p>4 x 200 Free w\/<\/p>\n<p>1 \u2013 Paddles, Buoy, Band, Snorkel on 2:40<\/p>\n<p>2 \u2013 Remove 1 Piece of Equipment on 2:35<\/p>\n<p>3 \u2013 Remove another Piece of Equipment on 2:30<\/p>\n<p>4 \u2013 1 Piece of Equipment on 2:25<\/p>\n<p>300 Free w\/ 7-5-3 Breathing by 100<\/p>\n<p>&nbsp;<\/p>\n<p>5:20 #WantIT<\/p>\n<p>20 x 50 on :45 Kick w\/<\/p>\n<p>Odd \u2013 Dolphin<\/p>\n<p>Even \u2013 Flutter<\/p>\n<p>&nbsp;<\/p>\n<p>5:30 #CultureofExcellence<\/p>\n<p>800 Loosen \u2013 Choice w\/ Fins<\/p>\n<p>\u201cFriday&#8217;s are a double day too.\u00a0 One session is aerobic long swims and the other is &#8220;Rainbow&#8221; hitting every energy system within the main set&#8230;White to Purple in our program!<\/p>\n<p>\u201cFinally, Saturday&#8217;s are typically performance with a focus on \u2018When It Matters Most.\u2019\u00a0 SW4 was on Saturday, May 4. This workout was done in the afternoon to simulate Olympic Trials PM Finals.\u00a0 On Friday, May 3, Luke did a test set around 10-11AM time to simulate Olympic Trials AM prelims.\u00a0 That is not our typical Friday, but was done a couple of times ahead of Trials to simulate back-to-back 800\/1500 free races!<\/p>\n<p>\u201cSaturday, May 4\u2019s set is one of the most impressive things I have EVER seen in a test set.\u00a0 We let him suit up. ALL 300&#8217;s (LCM) were from a push on 3:45. The GOAL was to hold all under 3:00. Luke went 2:58, 2:58, 2:57, 2:57 and 2:55!!!\u00a0To conclude a week of 70K week.<\/p>\n<p><u><strong>Saturday, May 4<sup>th<\/sup> \u2013 6:30-8:30PM \u2013 LCM \u2013 Luke \u201cTest\u201d Set\u00a0\u00a0\u00a0<\/strong> <\/u><\/p>\n<p>CULTURE OF EXCELLENCE \u2013 Have a Purpose \u2013 Stay Focused!\u00a0 P.R.I.D.E.!<\/p>\n<p>6:40 Dynamics + Workout Items\/Details<\/p>\n<p>Quote: \u201cSuccess comes from doing the work.\u00a0 It takes Discipline, Commitment and Sacrifice.\u201d<\/p>\n<p>&nbsp;<\/p>\n<p>7:30 #DPS<\/p>\n<p>\u201cChoice\u201d Pre-Test Set Warm-up<\/p>\n<p>&nbsp;<\/p>\n<p>7:40 #SuitUP&amp;Prep<\/p>\n<p>&nbsp;<\/p>\n<p>8:00 #THESET<\/p>\n<p>Luke\u2026<\/p>\n<p>1 x 300 Build on 4:00<\/p>\n<p>5 x 300 on 3:45<\/p>\n<p>*Results:<\/p>\n<p>2:58<\/p>\n<p>2:58<\/p>\n<p>2:57<\/p>\n<p>2:57<\/p>\n<p>2:55<\/p>\n<p>&nbsp;<\/p>\n<p>8:30 #CultureofExcellence<\/p>\n<p>4x<\/p>\n<p>3 x 100 on 1:30 Free \u2013 Ascend by Round \u2013 NO Fins<\/p>\n<p>4 x 50 on :45 Free w\/ Fins \u2013 Can opt out of Rd 4<\/p>\n<p>\u201cOn Sunday Luke typically does an AM loosen swim between 2-4K dependent upon the week.\u201d<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Special Sets: The Training of United States Olympian and Distance Ace Luke Whitlock Forty six of the more than 1000-plus pool swimmers who competed at Olympic Trials in Indianapolis represented<\/p>\n","protected":false},"author":59,"featured_media":589773,"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":[131489,61097],"class_list":["post-590174","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-americas","category-coaches-education","tag-luke-whitlock","tag-special-sets"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) 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