Workout for Wednesday, October 18, 2017

Wednesday, October 18, 2017

Inverting intervals and distances with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×100 (25 kick/50 drill/25 swim max DPS)

You know my favorite drills—rhythm drill and single arm drill, each focusing on core engagement and balanced body rotation.

4×50 swim Golf on cruise+10 sec

4×25 swim build

(700/1300)

 

Main set:

1×100 on cruise+5 sec

1×200 on cruise

1×300 on cruise-5 sec

 

1×200 on cruise+5 sec

1×200 on cruise

1×200 on cruise-5 sec

 

1×300 on cruise+5 sec

1×200 on cruise

1×100 on cruise-5 sec

As we progress through the sets, we invert the distances and intervals.  No break between groups, if you can manage it.  There’s nothing wrong with short stuff on distance day, as long as you keep swimmers moving.

(1800/3100)

 

Last set:

100 easy

4×75 kick with 30 sec rest

Odds:  easy-medium-fast

Evens:  fast-medium-easy

100 easy

(500/3600)

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Workout for Thursday, October 12, 2017

Thursday, October 12, 2017

A lower intensity stroke and IM day, due to the smoke from the Wine Country Fires, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×200 swim, choice of strokes, max DPS

1×200 IM kick

1×200 IM drill

4×50 swim, max DPS, one each stroke in IM order

(800/1400)

 

Main set:

3×200 on cruise+40 sec

 

1×100 on cruise+30 sec

2×200 on cruise+40 sec

 

2×100 on cruise+30 sec

1×200 on cruise+40 sec

 

3×100 on cruise+30 sec

As designed, the 200s are IM, and the 100s are choice of nonfree (or you can flip flop that around).  However, in light of the appalling air quality due to the smoke from the fires in the North Bay, everything is your choice of strokes, with a focus on technique and low intensity.

(1800/3200)

 

Last set:

4×150 pull (50 breathing to the left/50 breathing to the right/50 breathing bilaterally) on cruise+15 sec

(600/3800)

 

Workout for Wednesday, October 11, 2017

Wednesday, October 11, 2017

Sneaky 400s with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×100 (25 kick/50 drill/25 swim)

Drills are either single arm drill or rhythm drill, focusing on balanced body rotation

4×50 swim Golf on cruise+10 sec

4×25 build to fast

(700/1300)

 

Main set:

1×300 on cruise

1×400 with 30 sec rest

1×200 on cruise

1×400 with 30 sec rest

1×100 on cruise

1×400 with 30 sec rest

Descend the 400s 1-3.  Use the other swims to set pace and tempo.

(1800/3100)

 

Last set:

100 easy

4×75 kick, build to fast, 30 sec rest

100 easy

(500/3600)

Workout for Thursday, October 5, 2017

Thursday, October 5, 2017

Stretch and Press IMs with Chris and Ryan

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick

4×50 drill, one each stroke

4×25 swim build, one each stroke

(600/1200)

main set:

8×25 nonfree on cruise+15 sec, max DPS and perfect technique

4×100 nonfree on cruise+30 sec, descend 1-4

4×50 nonfree on cruise+20 sec, max DPS and perfect technique

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

2×100 nonfree on cruise+25 sec, max DPS and perfect technique

2×100 nonfree on cruise+20 sec, descend 1-2

1×200 nonfree on cruise+30 sec, max DPS and perfect technique

1×100 nonfree on cruise+15 sec

No breaks during this set–the rest is built in to the Max DPS stuff.  Ideally, the set is built for IMs, although there is the option to pick a focus stroke.

(1800/3000)

last set:

4×150 pull (50 breathing left side/50 breathing right side/50 breathing in some bilateral pattern)

6×75 kick 

odds:  nonfree, steady pace

evens:  choice, build

50 easy

(1100/4100)

Workout for Wednesday, October 4, 2017

Wednesday, October 4, 2017

Descending 400s (and then some) with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

1×200, alternating 50 single arm drill/50 swim max DPS

Focus on balanced body rotation

4×25 pitch drill, building each one

As your body position improves through each length, you should naturally pick up speed without really having to do anything.  But try it anyway to see how much easier it is.

(600/1200)

 

Main set:

1×400 on cruise+20 sec

2×200 on cruise+15 sec, at pace of 400 #1

1×400 on cruise+20 sec

4×100 on cruise+10 sec, at pace of 400 #2

1×400 on cruise+20 sec

Descend the 400s 1-3.  Maintaining the pace of the previous 400 on them should be easier, because the amount of rest is larger.

(2000/3200)

 

Last set:

6×100

Odds:  50 single arm drill/50 swim

Evens:  50 kick/50 swim

If you want to spice things up, mix in some backstroke

(600/3800)

Workout for Saturday, September 2, 2017

Saturday, September 2, 2017

HUNDREDS HUNDREDS HUNDREDS! (use your best Jan Gabriel voice to say that) with Chris and Kate

warmup:

600 choice

(600/600)

drill set:

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

4×100 IM 

odds:  kick fly/drill back/kick breast/drill free

evens:  drill fly/kick back/drill breast/kick free

4×50 nonfree on cruise+15 sec, build

(800/1400)

main set:

8×100 on cruise+15 sec

odds nonfree, evens moderate free

6×100 on cruise+25 sec

#1-2 nonfree, #3 moderate free, #4-5 nonfree, #6 moderate free

4×100 on cruise+35 sec

#1-3 nonfree, #4 moderate free

2×100 nonfree on cruise+45 sec

descend 1-2

Choice of nonfree throughout, but uptempo what ever you choose.

(2000/3400)

last set:

4×150 pull (50 free/50 nonfree/50 free)

(600/3400) 

Workout for Thursday, September 28, 2017

Thursday, September 28, 2017

Stroke and IM stuff where we use your legs (remember those?), with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

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

4×100 IM

Odds—kick the short axis strokes (fly and breast) and drill the long axis strokes (back and free)

Evens—drill the short axis strokes and kick the long axis strokes

4×50 choice of nonfree, on cruise+15 sec, mild build

(800/1400)

 

Main set:

Part 1:

1×200 nonfree on cruise+40 sec

1×100 free, moderate, on cruise+10 sec

 

2×100 nonfree on cruise+30 sec

1×100 free, moderate, on cruise+10 sec

 

4×50 nonfree on cruise+20 sec

1×100 free, moderate, on cruise+10 sec

 

8×25 nonfree on cruise+10 sec

1×100 free, moderate, on cruise+10 sec

Stay on the clock through this set.  The nonfree portions are not really high intensity, although a focus on good stroke mechanics is always desired.

(1200/2600)

 

Part 2:

6×25 kick on cruise+15 sec

1×50 free, moderate, on cruise+10 sec

 

3×50 kick on cruise+25 sec

1×50 free, moderate, on cruise+10 sec

 

2×75 kick on cruise+35 sec

1×50 free, moderate, on cruise+10 sec

 

1×150 kick on cruise+45 sec

1×50 free, moderate, on cruise+10 sec

As before, stay on the clock all the way through, and maintain your tempo on whatever stroke you’re kicking.

(800/3400)

 

Last set:

2×150 pull (50 breathing to the left/50 breathing to the right/50 breathing bilaterally)

(300/3700)

 

 

 

Workout for Wednesday, September 27, 2017

Wednesday, September 27, 2017

Pacing 500s, however they’re broken up, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300, every 3rd length kick

6×50 drill

Odds—drill is single arm drill

Evens—drill is rhythm drill

Focus on balanced body rotation

4×25 pitch drill

Focus on body position and pressing the T

(700/1300)

 

Main set:

5×100 on cruise+5 sec

4×125 on cruise+10 sec

2×250 on cruise+15 sec

1×500 on cruise+20 sec

Hold the same pace all the way through the set.  Stay on the clock the whole way through.

(2000/3300)

 

Last set :

100 easy swim

4×75 (25 kick/25 drill/25 swim max DPS)

(400/3700)

Workout for Thursday, September 20, 2017

Thursday, September 20, 2017

IMs and Stroke focus with Chris and Chris

warm up:

600 choice

(600/600)

drill set:

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

4×75 (25 kick/50 drill), one each stroke

4×25 swim, build.  One each stroke

(600/1200)

main set:

6×200 nonfree or IM on cruise+40 sec

#1  straight, max DPS

#2  50 Fly uptempo-rest 10 sec-50 Back/50 Breast/50 Free max DPS

#3  50 Fly max DPS-rest 10 sec-50 Back uptempo-rest 10 sec-50 Breast/50 Free max DPS

#4  50 Fly/50 Back max DPS-rest 10 sec-50 Breast uptempo-rest 10 sec-50 Free max DPS

#5  50 Fly/50 Back/50 Breast max DPS-rest 10 sec-50 Free uptempo

#6  straight, faster than #1

6×100 nonfree or IM on cruise+30 sec

#1  straight, max DPS

#2  25 Fly uptempo-rest 10 sec-25 Back/25 Breast/25 Free max DPS

#3  25 Fly max DPS-rest 10 sec-25 Back uptempo-rest 10 sec-25 Breast/25 Free max DPS

#4  25 Fly/25 Back max DPS-rest 10 sec-25 Breast uptempo-rest 10 sec-25 Free max DPS

#5  25 Fly/25 Back/25 Breast max DPS-rest 10 sec-25 Free uptempo

#6  straight, faster than #1

If you want to focus on a particular stroke, go ahead.  IMs work too.  If you want to be creative, do one set IM and the other your favorite nonfree stroke.

(1800/3000)

last set:

4×150 pull (50 breathing every 3rd stroke/25 uptempo, your choice of breathing pattern) on cruise+15 sec

(600/3600)

Wednesday, September 20, 2017

Wednesday, September 20, 2017

Spike it and then stretch it out to hold it together, with Chris, Griff and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (50 single arm drill/25 kick)

4×50 on cruise+10 sec, descend 1-4

4×75 (25 kick/25 rhythm drill/25 swim max DPS)

The drills focus on core engagement and balanced rotation

(800/1400)

 

Main set:

1×50 on cruise

1×300 on cruise+20 sec

1×100 on cruise

1×300 on cruise+20 sec

1×150 on cruise

1×300 on cruise+20 sec

1×200 on cruise

1×300 on cruise+20 sec

Swim the cruise interval portions of the set at a little bit above 70% level of effort (a bit faster than you would if you were just making a cruise interval).  Go right into the longer interval 300s.  These focus on maintaining tempo, while recovering stroke length and relaxing into the swims.  Cleaning up the stroke and being efficient here is absolutely key.

(1700/3100)

 

Last set:

4×50 on cruise+10 sec

It’s hammer time!  Hold the best speed you can on that interval.

4×50 on cruise+10 sec, ascend 1-4

(400/3500)