Friday, 10/6/2017

Warm-up

  • 4 x 50  swim/skull
  • 4 x 50 swim/kick
  • 2 x 100 – drill (mix up the drills, work on your stroke)
  • 4 x 25 – focus on streamlines off each wall

Main-Set  : This isn’t technically a real sprint set, more like speed play. We’ll play with different speeds and have some fun with it.

  • 4 x 200 :RI 30  (Rotate a fast 50 through the 200s. First 200 – first 50 fast, lollygag the rest. Second 200, first 50 strong, 50 fast, lollygag. Last 200 – first 150 strong, fast 50)
  • 100 EZ
  • 4 x 200 :RI 30 (Rotate fast 100 through 200s. First 200 – first 100 fast. Second 200, last 100 fast)
  • 100 EZ

Dessert

  • 4 x 100 Kicking – rotate fast 25 through the 100s.
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Friday 9/22

Warm-up

  • 1 x 200  – every fourth length uptempo
  • 4 x 75 – 25 kick/50 drill
  • 4 x 25 swim build

Main Set:

4 Rounds

  • 2 x 75 uptempo
  • 2 x 50 FAST
  • 1 x 100 EZ

Round 1: Buoy only. Work on arm extension and throwing arms over your head fast to minimize time out of water. 75s on +20, 50s on +45

Round 2: Kick without fins. This is what you do when you don’t use your arms! 75’s on 20s rest interval. 50’s on 45s rest interval. Make sure slowest kickers in your lane get rest!

Round 3: Swim – try to put arms and legs together! 75s on +20, 50s on +45

Round 4: Rocket round – put on fins and paddles and have fun! 75s on +20, 50s on +45

Dessert

  • 3 x 150 – pull, practice bilateral breathing. Stretch out

Sunday, 8/6/2017

Warm-up

  • 4 x 75 : 50 drill/25 swim (mix up your drills!)
  • 4 x 50 : Build – get arms ready for some distance!
  • 4 x 25 : work on streamline

Main-Set

  • 1 x 800 – find a strong, even tempo but don’t blow yourselves out – more to come
  • 10 x 150 + 5   work on pacing – try to hit all of the 150’s on exactly same time

Dessert

  • 3 x 200 :15 RI  – give your arms a break
  • 8 x 50  repeat fast/easy, easy/fast, all easy, all fast pattern x2)

Friday, 8/4/2017

Warm-up

  • 4 x 50 Drill (mix it up)
  • 2 x 400 + 20 (gentle descend 1-2)
  • 1 x 200 stretch out – mix up the strokes and get ready for what comes next!

Main Set – Put on FINS! 

  • 1 x 100 +5
  • 1 x 100  -5
  • 1 x 100 +5
  • 2 x 100  -5
  • 1 x 100 + 5
  • 3 x 100 -5
  • WHEW! Take off your fins and do a 200 stretching out, recovering and mixing up strokes

Dessert

  • 4 x 50 kicking – give your arms a break!
  • 4 x 50 easy/fast, fast/easy, all fast, all easy (remind your body what it feels like to swim uptempo before stopping for the day!)

 

Tuesday June 27, 2017

Warm up

24 x 25 drill. 6 drills of each stroke

  • FR – gallop drill
  • BR – 2 kick, 1 pull
  • BK – catchup drill (focus on putting arms in water at 10 and 2)
  • FL – 3 kick, 1 pull

Main Set

  • 4 x 125 IM :  50 m of one stroke (1: FL, 2: BK, 3: BR, 4: FR)  +20
  • 50 EZ
  • 4 x 150 IM : 75 of one stroke (1: FL, 2: BK, 3: BR, 4: FR) +25
  • 50 EZ
  • 4 x 200 : odds free +10, evens nonfree +30
  • 50 EZ

Dessert

  • 3 x 100 kick

 

Friday, June 23, 2017

Warm-up

  • 6 x 50   odds: swim/scull, evens: swim/kick
  • 6 x 25   odds: streamlines, evens: drill
  • 1 x 100  build slow to fast

Main-Set
4 Rounds: R1 = Buoy only. R2 = Gear-Free. R3: Fins. R4: No Gear

  • 1 x 100 uptempo good technique :RI 45
  • 2 x 50 FAST :RI 45
  • 4 x 25 FAST :RI 30
  • 1 x 100 EZ

The idea here is to use gear to focus on one part of your body (arms or feet). Then take the gear off and incorporate what you learned into your regular sprint stroke.

Cool Down

  • 8 x 25 kick

Friday, 6/16/2017

Warm-up

  • 8 x 25 : work on streamlines off of each wall
  • 2 x 100 : build slow to fast
  • 4 x 50 :
    • odds freestyle with dolphin kick – work on stroke extension and rotation
    • evens swim down, kick back

Main Set : 10 x 100 on 3 minutes

  • First 100 : SPRINT
  • Second 100 : SPRINT
  • Third 100 : SPRINT
  • Fourth 100 : SPRINT  – You can Do IT!
  • Fifth 100 : KICK FAST with FINS (Mental break)
  • Sixth 100: KICK FAST with FINS (Mental break)
  • Seventh 100: SPRINT (take off gear)
  • Eighth 100: SPRINT
  • Ninth 100 : EZ (take a break!)
  • Number 10: ROCKET (sprint with fins and paddles – be a rocket)

Cool Down

  • 4 x 25 – recover, good streamlines

Friday, 6/2/2017

Warm-up

  • 8 x 50 : odds swim/scull, evens swim/kick
  • 100 : freestyle with dolphin kick, focus on extension and rotation

Main Set : Note: this is a sprint set for open water swimming

  • Broken 500 : swim 400m steady. Take 20 seconds rest. Last 100 FAST
  • 2 x 25 EZ
  • Broken 400: swim 300m steady. Take 20 seconds rest. Last 100 FAST
  • 2 x 25 EZ
  • Broken 300: swim 200m steady. Take 20 seconds rest. Last 100 FAST
  • 2 x 25 EZ
  • Broken 200: swim 100m steady. Take 20 seconds rest. Last 100 FAST
  • 2 x 25 EZ
  • Broken 100: swim 50m steady. Take 20 seconds rest. Last 50 FAST
  • 2 x 25 EZ

Dessert

  • 8 x 50 kicking (fast/easy, easy/fast, all fast, all easy – repeat pattern twice)

Friday, 5/26/2017

  • Warm-up
  • 6 x 50 : odds swim/scull, evens swim/kick
  • 300 : every 3rd length uptempo
  • 4 x 25 : work on streamlines

Main Set

Practice skills in the 25s, incorporate into 50s. Round 1: work on moving arms fast during out of water recovery – recovery doesn’t propel us forward, so let’s make it as fast as possible! Round 2: work on overkicking. Round 3: put on paddles and fins and become a rocket! Have fun!

3 Rounds:

  • 6 x 25 FAST +30
  • 2 x 25 EZ
  • 2 x 50 FAST + 60
  • 1 x 50 EZ

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