Friday 5/19/2017

  • Warm-up
  • 4 x 75 : odds 50 swim/25 kick. evens 50 swim/25 scull
  • 4 x 50 :  drill/swim
  • 4 x 25 : work on streamline

Main Set

NOTE: Purpose of main set is to sprint, then drain your legs, then do some more sprinting

  • 4 x 25 SPRINT + 30
  • 2 x 50 SPRINT + 50
  • 4 x 25 SPRINT + 30
  • 150 EZ

Now… drain the legs –

  • 10 x 25 kicking – SPRINT on 30 second rest interval

Do some more sprinting

3 Rounds

  • 50 uptempo + 50
  • 50 SPRINT
  • 50 EZ

Friday, 4/14/2017

Warm-up

  • 8 x 50: odds swim/skull by 25, evens swim/kick by 25
  • 1 x 600: easy descend by 200

Main Set

4 x 100 on 60s Rest Interval

  1. 25 Fast. Builddown to 60% effort
  2. 50 Fast. Builddown to 60% effort
  3. 75 Fast. Builddown to 60% effort
  4. 100 Fast.

4 x 75 on 45s Rest Interval

  • 75 EZ
  • 25 Fast. Builddown to 60% effort
  • 50 Fast. Builddown to 60% effort
  • 75 Fast.

4 x 50 on 45s Rest Interval

  • 50 EZ
  • 10 strokes Fast. Builddown to 60% effort
  • 20 strokes Fast. Builddown to 60% effort
  • 50 Fast

4 x 25 on 30s Rest Interval

  • 25 EZ
  • 5 strokes Fast. Builddown to 60% effort
  • 10 strokes Fast. Builddown to 60% effort
  • 25 Fast

Dessert

  • 4 x 50 kicking

Friday, 3/31/2017

Warm-up

  • 1 x 200  : every 3rd length uptempo
  • 4 x 75 : kick/drill/swim by 25
  • 4 x 50 : odds build, evens ez

Main Set

4 Rounds:
Swim 1st round, swim with a buoy 2nd round to focus on arms, swim with fins for round 3 to focus on legs, for final round – take off gear and try to take what you learned using the buoy and fins into your sprint

Each round:

  • 2 x 25 SPRINT + 30
  • 2 x 25 EZ
  • 1 x 50 SPRINT
  • 1 x 50 EZ
  • 1 x 100 SPRINT
  • 1 x 100 EZ

Dessert

  • 8 x 25 : streamlines

Friday, 3/24/2017

NOTE: We’re on meters now folks!

Warm-up

  • 2 x 200 Distance Per Stroke (Stretch out)
  • 4 x 75  swim/kick/drill by 25
  • 4 x 25 focus on streamlines
  • 6 x 50 odds build to fast, evens ez

Main Set: Focus is “Breathing @ full speed. Figure out where you’re going to breathe in a sprint and always breathe in the same place. Basically – breathe where it won’t slow you down!

2 Rounds:

  • 2 x 25  uptempo + 30 (Figure out where you’ll breathe)
  • 4 x 25 sprint + 30 (Practice breathing @ full speed)
  • 50 EZ

2 Rounds:

  • 1 x 50  uptempo + 45 (Figure out where you’ll breathe)
  • 2 x 50 sprint + 45 (Practice breathing @ full speed)
  • 50 EZ

Dessert

  • 8 x 50 kicking. Odds fast, evens ez

Friday, 3/17/2017

Warm-up: Extended warm-up. Main set is short but challenging

  • 1 x 200 : every 3rd length uptempo
  • 4 x 75 : swim/drill/kick by 25
  • 8 x 25: work on breakouts
  • 6 x 50 : odds build to fast, evens easy

Main-Set: Time trials. The idea is to get a sense of where you are training-wise

  • 1 x 400 for time (not a time for loafing!)
  • 1 x 200 EZ
  • 1 x 200 for time!
  • 1 x 200 EZ
  • 1 x 100 for time!
  • 1 x 200 EZ
  • 1 x 50 for time! (as fast as possible!)
  • 1 x 100 EZ

Dessert

  • 4 x 50 kick with fins: easy/fast, fast/easy, all easy, all fast
  • 200 pull

Friday 3/3/2017

Warm-up

  • 200 – every 3rd length uptempo
  • 100 kick (fins ok)
  • 100 distance per stroke
  • 8 x 25 glide drill (take a stroke, glide for 3 count, stroke, glide, stroke, glide… try to feel the water and find that spot that lets you move through the water easily)

Main Set
3 Rounds: try to establish a stroke count per 50 and hold it

  • 3 x 50 + 30  (first 50 medium, second fast, third fastest)
  • 2 x 25 EZ

3 Rounds: work on driving hard into and out of the walls

  • 2 x 75 + 40 (first fast-ish, second FAST)
  • 2 x 25 EZ

2 Rounds: sprint kicking (fins recommended)

  • 2 x 100 :RI 30  (sprint kick!)
  • 2 x 25 EZ

Dessert

  • 50 easy/fast
  • 50 fast/easy
  • 50 easy
  • 50 fast

Friday, 2/24/2017

Warm-up

  • 200 DPS – stretch out
  • 4 x 75 : 50 drill/25 swim
  • 4 x 50 : 25 swim/25 kick

Main Set – Sprinty tuneup for 1650! 

  • 4 x 125  + 20 : first 75 @ 1650 race pace, last 50 @ 5oo race pace
  • 100 EZ
  • 4 x 100  + 30 : first 50 @ 800 race pace, last 50 @ 400 race pace
  • 100 EZ
  • 4 x 75  + 40 : first 25 @ 400 race pace, last 50 @ 200 race pace
  • 100 EZ
  • 4 x 50 + 50 : all 100 race pace
  • 100 EZ

Dessert – Kicking (give your arms a break!) 

  • 50 : 25 easy/25 fast
  • 50 : 25 fast/ 25 easy
  • 50 EZ
  • 50 FAST

Friday, 2/17/2017

Warm-up

  • 4 x 50 swim/kick
  • 4 x 50 dril/swim
  • 4 x 50 DPS

Main Set

  • 10 x 100 on 3 minutes.
    • sprint first four
    • take #5 easy (do what you need to to get your head back in the game)
    • sprint 6-8
    • take #9 easy
    • sprint last one!

Cool Down

  • 100 EZ
  • 4 x 50 kick with fins

Saturday, 2/11/2017

Warm-up

  • 4 x 75 kick/drill/swim reverse IM order
  • 4 x 50 scull/swim
  • 4 x 25 IM Order – work on streamlines

Main Set

Technique Set: 2 Rounds (choose a stroke you need to work on)

  • 4 x 25 stroke + 20 (Best Technique)
  • 100 EZ
  • 2 x 50 stroke + 45 (Best Technique)
  • 100 EZ
  • 1 x 100 stroke (Best Technique)
  • 100 EZ

Aerobic Set: 2 Rounds: Use your favorite stroke (or IM)

  • 2 x 100 stroke or IM + 10
  • 2 x 100 freestyle + 10

Dessert

  • 4 x 100 kicking, odds dolphin