Set for Saturday, May 20, 2017

Saturday, May 20, 2017

IMs, with lots of chances to work the walls, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length nonfree

4×75 (50 drill/25 swim)

one each stroke

4×50 free on cruise+10 sec, descend 1-4

(800/1400)

main set:

4 rounds of:

1×250 IM

Round 1:  50 fly kick/50 fly drill/50 back/50 breast/50 free

Round 2:  50 fly/50 back kick/50 back drill/50 breast/50 free

Round 3:  50 fly/50 back/50 breast kick/50 breast drill/50 free

Round 4:  50 fly/50 back/50 breast/50 free kick/50 free drill

4×25 on cruise+15 sec, descend 1-4

Round 1:  fly

Round 2:  back

Round 3:  breast

Round 4:  free

1×50 easy free

(1600/3000)

last set:

4×200 free pull on cruise+15 sec

negative split

(800/3800)

Workout for Wednesday, May 17, 2017

Wednesday, May 17, 2017

A distance set that keeps you moving, with Chris, Ryan and Tina

warm up:

600 choice

(600/600)

drill set:

3×200

#1  50 swim/50 kick

#2  50 single arm drill/50 swim

#3  50 rhythm drill/50 swim

4×25 swim, build on cruise+10 sec

(700/1300)

main set:

4×50 on cruise+5 sec, descend 1-4

1×100 on cruise

4×50 on cruise+10 sec, descend 1-4

1×200 on cruise

4×50 on cruise+15 sec, descend 1-4

1×300 on cruise

4×50 on cruise+20 sec, descend 1-4

1×400 on cruise

Stay on the clock throughout the set, and as the 50 intervals get longer, descend to a faster time.

(1800/3100)

last set:

4×50 on cruise+10 sec, ascend 1-4

4×75 (25 kick/50 drill)

odds:  drill is single arm drill

evens:  drill is rhythm drill

1×100 easy swim

(600/3700)

Workout for Sunday, May 14, 2017

Sunday, May 14, 2017

Celebrating Mother’s Day Big Distance style, with Chris

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick

4×75 

odds:  50 kick/25 swim

evens:  50 drill/25 swim

(600/1200)

main set:

3×200 on cruise+20 sec, mild descend 1-3

2×400 on cruise+30 sec

#1 at the pace of the last 200, #2 slightly faster

1×800 on cruise+40 sec, even pace

2x400 on cruise+30 sec, drafting and rotating leaders

#1 rotate leader every 100

#2 rotate leader every 50

3×200 on cruise+20 sec, descend 1-3

(3600/4800)

 

last set:

1×200 warm down

(200/5000)

Workout for Thursday, May 11, 2017

Thursday, May 11, 2017

Putting the screws to nonfree intervals, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, choice of strokes.  Every 3rd length kick without a board.

8×50

One pair each stroke

Odds:  25 drill/25 swim

Evens:  25 kick/25 swim

4×25 swim build

One each stroke

(800/1400)

 

Main set:

Part 1:

4×50 nonfree on cruise+20 sec

1×50 easy choice on cruise+20 sec

 

3×50 nonfree on cruise+15 sec

1×50 easy choice on cruise+20 sec

 

2×50 nonfree on cruise+10 sec

1×50 easy choice on cruise+20 sec

 

1×50 nonfree on cruise+5 sec

1×50 easy choice on cruise+20 sec

(700/2100)

 

Part 2:

1×100 IM on cruise+20 sec

1×100 free, moderate with perfect technique on cruise+20 sec

 

2×100 IM on cruise+25 sec, descend 1-2

1×100 free, moderate with perfect technique on cruise+20 sec

 

3×100 IM on cruise+30 sec, descend 1-3

1×100 free, moderate with perfect technique on cruise+20 sec

(900/3000)

 

Last set:

4 rounds of:

1×50 kick, build

2×25 kick, fast

1×50 kick, easy

15 sec rest after everything

(600/3600)

 

 

 

Workout for Wednesday, May 10, 2017

Wednesday, May 10, 2017

Hustle and then stretch it out distance with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75

Odds:  50 kick/25 swim

Evens:  50 single arm drill or rhythm drill/25 swim

Focus on core engagement and left-right stroke balance and rotation.

3×50 swim Golf on cruise+10 sec

(600/1200)

 

Main set:

4×25 on cruise

1×100 on cruise+30 sec

 

4×50 on cruise

1×200 on cruise+30 sec

 

4×75 on cruise

1×300 on cruise+30

 

4×100 on cruise

1×400 on cruise+30 sec

Stay on the clock and don’t take any breaks in this set.  The rest you need is built in.  The sets of 4 swims are geared to keep you in pretty constant motion at reasonably intense level.  The longer swims are designed to stretch out, and find a rhythm—steady pace, stroke count and breathing pattern.  The larger interval is in case you want to swap gear in or out during the set.

(2000/3200)

 

Last set:

4×75

Odds:  50 drill/25 swim

Evens:  50 kick/25 swim

3×50 swim on cruise+10 sec, ascend 1-3

(600/3800)

Workout for Thursday, May 4, 2017

Thursday, May 4, 2017

May the Force be with your IMs, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×200 swim

Count strokes on the odd lengths and decrease by at least 1 stroke on the even lengths

4 rounds of:

1×25 kick

1×50 (25 kick/25 drill)

1×75 (25 kick/25 drill/25 swim)

One round each stroke

(800/1400)

 

Main set:

4×100 IM on cruise+25 sec

#1  build the Fly

#2  build the Back

#3  build the Breast

#4  build the Free

 

4×200 IM on cruise+30 sec, descend 1-4

 

8×50 choice nonfree on cruise+15 sec

The 50s are an opportunity to focus on a particular stroke or transition/turn

(1600/3000)

 

Last set:

6×100 pull on cruise+10 sec

Odds—breathe every 3rd stroke/5th stroke/3rd stroke/7th stroke by 25

Evens—50 breathing in your normal pattern/50 breathing 2 left-2 right

1×300 kick

(900/3900)

 

workout for Wednesday, May 3, 2017

Wednesday, May 3, 2017

Working on strong back halves with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×200 swim

Count strokes on the odd lengths.  On the even lengths, take at least one fewer stroke

4×50 kick, build, on cruise+20 sec

4×25 single arm drill with your hands in a fist

4×75 swim on cruise+15 sec, building by 25s

(800/1400)

 

Main set:

1×200 moderate.  Get your time

1×400.  Start with your 200 time from above, and add a faster 200 at the end.  Get your time.

1×600.  Start with your 400 time from above, and add a faster 200 at the end.  Get your time.

1×800.  Start with your 600 time from above, and add a faster 200 at the end.

 

Take a Masters minute between each swim to regroup.

(2000/3400)

 

Last set:

100 easy

4×100 kick on cruise+30 sec

Easy/medium.fast/easy by 25

100 easy

(600/3400)

Workout for Sunday, April 23, 2017

Sunday, April 23, 2017

Balancing and building longer freestyle swims, with Chris

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

4×50 on cruise+10 sec, descend 1-4

8×25 single arm drill balance sequence

#1  swim with right arm, breathe to the right, left arm extended out front

#2  swim with left arm, breathe to the left, right arm extended out front

#3  swim with right arm, breathe to the left, left arm extended out front

#4  swim with left arm, breathe to the right, right arm extended out front

#5  swim with right arm, breathe to the right, left arm at your side

#6  swim with left arm, breathe to the left, right arm at your side

#7  swim with right arm, breathe to the left, left arm at your side

#8  swim with left arm, breathe to the right, right arm at your side

 

Some thoughts on this drill sequence—some configurations are easy.  Some are not.  However, by cycling through all of  these, we can get a sense of your balance in the water, both front to back and left to right.  Is your core engaging completely and equally, or is there some asymmetry in your stroke.  Do your hips/core extend equally to both sides, or is there an imbalance that is causing drag.  Are you quicker breathing to one side or the other?  Be mindful of these things as you progress through the rest of the set.

 

4×50 on cruise+10 sec, descend 1-4

(900/1500)

 

Main set:

This set focuses on descending to a pace that you will hold on longer swims.  This set can be done long stuff first, which highlights picking up the tempo as the distances get shorter and your races wind down, or short stuff first, which will highlight sustaining pace as the distances get longer, and the race progresses.  Either way has value.  It is presented here as short stuff first

 

4×25 on cruise+15 sec, descend 1-4

1×200 at the pace of your 4th 25

 

4×50 on cruise+15 sec, descend 1-4

1×400 at the pace of your 4th 50

 

4×75 on cruise+15 sec, descend 1-4

1×600 at the pace of your 4th 75

 

4×100 on cruise+15 sec, descend 1-4

1×800 at the pace of your 4th 100

(3000/4500)

 

Last set:

200 easy warm down

(200/4700)

 

 

 

 

 

 

 

 

Workout for Saturday, April 22, 2017

Saturday, April 22, 2017

IM and nonfree focus, with Chris and Kate

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick.  Choice of strokes

4×50 drill, one each stroke

4×25 swim build, one each stroke

(600/1200)

 

Main set:

1×200 free, moderate on cruise+15 sec

1×100 non free on cruise+25 sec

 

1×200 free, moderate on cruise+15 sec

2×100 non free on cruise+25 sec, descend 1-2

 

1×200 free, moderate on cruise+15 sec

3×100 non free on cruise+25 sec, descend 1-3

 

1×200 free, moderate on cruise+15 sec

4×100 non free on cruise+25 sec, descend 1-4

(1800/3000)

 

Last set:

1×100 free, moderate on cruise+20 sec

1×50 kick on cruise+20 sec

 

1×100 free, moderate on cruise+20 sec

2×50 kick on cruise+20 sec, descend 1-2

 

1×100 free, moderate on cruise+20 sec

3×50 kick on cruise+20 sec, descend 1-3

 

1×100 free, moderate on cruise+20 sec

4×50 kick on cruise+20 sec, descend 1-4

 

1×200 easy

(1100/4100)

Workout for Thursday, April 20, 2017

Thursday, April 20, 2017

Focusing on your best nonfree stroke with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick, choice of strokes

4×25 kick, build.  One each stroke

4×50 (25 drill/25 swim max DPS).  One each stroke

(600/1200)

 

Main set:

1×200 free, moderate, max DPS on cruise+20 sec

10×25 best nonfree stroke on cruise+15 sec

Odds max DPS, evens build

 

1×200 free, moderate, max DPS on cruise+20 sec

8×50 best nonfree stroke on cruise+20 sec

Descend 1-4, 5-8

 

1×200 free, moderate, max DPS on cruise+20 sec

6×75 on cruise+25 sec

Odds best nonfree stroke (25 easy/25 medium/25 fast)

Evens either just like the odds ones, except max DPS instead, or IM (without the free), max DPS

 

1×200 free, moderate, max DPS on cruise+20 sec

4×100 nonfree on cruise+30 sec

If doing IMs, descend 1-4.  If doing best nonfree, negative split each one

 

100 easy

(2400/3600)

 

Last set:

1×400 pull

Breathing every 3rd stroke/every 5th stroke/every 3rd stroke/every 7th stroke by 50

(400/4000)