Workout for Thursday, December 14, 2017

Thursday, December 14, 2017

Turn Turn Turn IMs with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

6×100

Odds are freestyle, max DPS

Evens are IM.  The first IM is kick, the second is drill, and the third is swim max DPS

(600/1200)

 

Main set:

Notice the 3-6-9 pattern here.  Each segment is followed by a 200 free.

3×50 on cruise+20 sec

#1  25 fly/25 back

#2  25 back/25 breast

#3  25 breast/25 free

The focus on this part of the set is turns and good walls—clean entries and streamlined exits and breakouts

1×200 free, breathing every 3rd stroke/every 5th stroke by 25

6×75

#1  50 fly/25 back

#2  25 fly/50 back

#3  50 back/25 breast

#4  25 back/50 breast

#5  50 breast/25 free

#6  25 breast/50 free

15 seconds rest after everything—your speeds may vary significantly.  Again, the focus is on walls and turns, as above.

1×200 free, breathing 25 left side/25 right side/50 every 3rd stroke

9×100 IM on cruise+30-40 sec, in 3 groups of 3

#1  kick the fly leg

#2  drill the fly leg

#3 swim the fly leg uptempo

#4  kick the back leg

#5  drill the back leg

#6  swim the back leg uptempo

#7  kick the breast leg

#8  drill the breast leg

#9  swim the breast leg uptempo

1×200 free, breathing every 3rd stroke/5th stroke by 50

(2100/3300)

 

Last set:

9×50, in 3 groups of 3

#1  cruise+15 sec

#2  cruise+10 sec

#3  cruise+5 sec

 

#4  cruise+10 sec

#5  cruise+5 sec

#6  cruise

 

#7  cruise+5 sec

#8  cruise

#9  cruise-5 sec

The goal is to hold the same time/pace in each group of 3.  I call this a backwards descend.  Rather than asking the swimmers to go faster on a constant interval, I ask them to maintain a constant pace/speed on a decreasing interval.

 

100 easy

(550/3850)

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Workout for Wednesday, December 13, 2017

Wednesday, December 13, 2017

Uptempo bursts in a broken 1650 with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length rhythm drill

4×75 (50 single arm drill/25 swim max DPS)

4×25 swim build

Today’s drill set focus is stroke symmetry/left side-right side balance

(700/1300)

 

Main set:

1 x broken 1650, swum in the following manner:

1×50 uptempo

1×400 moderate

1×100 uptempo

1×300 moderate

1×150 uptempo

1×200 moderate

1×200 uptempo

1×100 moderate

3×50, descend 1-3 from moderate pace to fast

10 sec rest between everything.

 

If you look closely, you’ll see two patterns meshed together in this set.  The first is the uptempo portion.  It goes 50, 100, 150, 200.  The other pattern is the moderate portion.  It goes 400, 300, 200, 100, and it alternates steps with the uptempo portion.  Thus, every uptempo leg is followed by a moderate leg, although the set will increase in difficulty as it progresses.  If you do the math, you’ll notice that these two meshed sets total 1500 yards.  Hence the final portion of 3×50 descend.  Do the first one at the pace of the 100, and descend to a fast finish.

 

1×50 easy

(1700/3000)

 

Last set:

1×500 swim or pull

Breathing pattern is 25 breathe left/25 breathe right/50 bilateral breathing pattern of choice.  The focus of the last set is to reestablish a sense of stroke symmetry/left side-right side balance.

(500/3500)

Workout for Thursday, December 6, 2017

Thursday, December 6, 2017
The IMs just keep on rolling, with Chris and Griff
warm up:
600 choice
(600/600)
drill set:
1×200 swim (50 free/50 nonfree)
4×75 (25 kick/50 drill) one each stroke
4×50 swim (25 nonfree/25 free)
4×25 swim build to fast, one each stroke
(800/1400)
main set:
4 rounds of:
1×25
1×50
1×75
1×100
1×200 free, breathing every 3rd stroke/5th stroke/3rd stroke/7th stroke by 25
15 sec rest after everything.  Done one round each stroke, or build up IMs. If doing the latter, start each round with a different stroke.  Today’s set focuses more on technique and transitions, rather than high intensity.  Take your time and do things as cleanly and efficiently as possible.
(1800/3200)
last set:
4×150 (50 kick/50 nonfree swim/50 kick)
8×25 on cruise+15 sec, odds fast, evens easy
choice of strokes
(800/4000)

Workout for Wednesday, December 12, 2017

Wednesday, December 6, 2017

Get your head in the game, use your rest and build, Build, BUILD! With Chris, Kate and Tina.

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

3×50 single arm drill

Focus on left side/right side stroke balance and symmetry

4×25 pitch drill

Focus on head to toe body alignment

3×50 rhythm drill

More focus on left/right body balance and alignment

4×25 build

Put it all together

(800/1400)

 

Main set:

1×400 moderate pace

2×300 on cruise+5 sec

#1 moderate, #2 a little faster

3×200 on cruise+10 sec

#1 moderate, #2 a little faster, #3 faster still

4×100 on cruise+15 sec

#1 moderate, #2 a little faster, #3 faster still, #4 fastest

 

Take 30 sec or so between rounds.  Use the rest to keep your stroke clean and efficient, and use that to help pick up speed as the set progresses.  Sink your teeth into this one.

(2000/3400)

 

Last set:

4×50 on cruise+10 sec, ascend 1-4

Start at your 100 pace on #1.  By #4, try to take the entire interval.  Go right into these—no more than 30 sec after finishing your 100s.

4×100 (25 kick/50 single arm or rhythm drill/25 swim max DPS)

Restore your stroke if it’s gone away.

(600/4000)

Workout for Wednesday, November 29, 2017

Wednesday, November 29, 2017

Descending to a pace, and then holding it (with help from our friends), with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

4×50 drill

Odds are single arm drill, evens are rhythm drill.  Focus on left side/right side stroke balance and symmetry

4×25 pitch drill

Focus on body alignment and swimming downhill

(600/1200)

 

Main set:

3 rounds of :

4×50 on cruise+10 sec, descend 1-4.  NO GEAR!

1×500 at the pace of the last 50.  GEAR ENCOURAGED!

Descend the 500s 1-3.

Suggested gear:

First 500—pull buoy only

Second 500—pull buoy and paddles

Third 500—paddles and fins

(2100/3300)

 

Last set:

4×50 on cruise+10 sec, ascend 1-4

1×200 kick

1×100 easy swim

(500/3800)

Workout for Wednesday, November 22, 2017

Wednesday, November 22, 2017

Picking up the pace by picking up the technique, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (50 single arm drill/25 swim)

Focus on left side/right side stroke balance and symmetry

4×25 pitch drill

Focus on front to back balance in the stroke.  Work on getting your body into a downhill position

4×50 rhythm drill

Focus on left side/right side stroke balance and symmetry

4×25 swim build

Put it all together

(700/1300)

 

Main set:

5×400 with 30 sec rest between

#1  straight through, moderate pace

#2  300 moderate—rest 10 sec—100 uptempo

#3  200 moderate—rest 10 sec—200 uptempo

#4  100 moderate—rest 10 sec—300 uptempo

#5  straight through, uptempo

Pick up your pace by cleaning up your technique, rather than by working harder.  That means paying attention to the little things, like streamlines off the walls and breakouts, left side/right side balance, and keeping your head and spine aligned.

(2000/3300)

 

Last set:

4×50 on cruise+10 sec, ascend 1-4

4×75 with 15 sec rest

#1  75 backstroke

#2  50 back/25 free

#3  25 back/50 free

#4  75 free

All are moderately paced.  Stretch out

4×50 kick, moderate

(700/4000)

Workout for Saturday, November 18, 2017

Saturday, November 18, 2017
Nonfree with a choice of focus, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length nonfree
4×50 drill, one each stroke
1×200 (25 swim/25 kick)
4×25 swim, build.  One each stroke
(800/1400)
main set:
4×100 nonfree on cruise+30 sec
1×200 moderate free on cruise+15 sec
3×100 nonfree on cruise+25 sec
1×200 moderate free on cruise+15 sec
2×100 nonfree on cruise+20 sec
1×200 moderate free on cruise+15 sec
1×100 nonfree on cruise+15 sec
1×200 moderate free on cruise+15 sec
Choice of nonfree strokes on the 100s.  If you’re doing the same stroke in a group of 100s, descend them.  If you’re mixing and matching strokes, do your 100s as build.  IMs are an option.
(1800/3200)
last set:
4×50 kick on cruise+25 sec, descend 1-4
1×100 moderate free on cruise+10 sec
3×50 kick on cruise+20 sec, descend 1-3
1×100 moderate free on cruise+10 sec
2×50 kick on cruise+15 sec, descend 1-2
1×100 moderate free on cruise+10 sec
1×50 kick, build, on cruise+10 sec
1×100 moderate free on cruise+10 sec
(900/4100)

Workout for Thursday, November 16, 2017

Thursday, November 16, 2017

Strokework—perchance to focus, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

300 swim, every 3rd length kick

4×50 drill, one each stroke

300 swim, every 3rd length nonfree

(800/1400)

 

Main set:

Part 1:

4×25 nonfree on cruise+15 sec, descend 1-4

1×50 moderate free

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

1×50 moderate free

1×100 nonfree, max DPS

1×50 moderate free

Do the same nonfree stroke on all portions of this set.

(450/1850)

 

Part 2:

8×25 nonfree on cruise+15 sec

1×100 moderate free

4×50 nonfree on cruise+20 sec

1×100 moderate free

2×100 nonfree on cruise+30 sec

1×100 moderate free

1×200 nonfree, max DPS

1×100 moderate free

You are free to mix and match nonfree strokes on this part of the set.  IMs are an option.  If you are doing the same stroke or IMs on a section, descend the nonfree swims.  If you are mixing strokes or doing portions of IMs, build the nonfree swims.

(1200/2650)

 

Part 3:

8×25 kick on cruise+15 sec

1×100 moderate free swim

4×50 kick on cruise+20 sec

1×100 moderate free swim

2×100 kick on cruise+30 sec

1×100 moderate free swim

1×200 kick, build

1×100 moderate free swim

Choice of strokes on the kick portions

(1200/3850)

 

Last set:

3×150 pull on cruise+30 sec

Middle 50 of each is choice of nonfree stroke.

(450/4300)

 

 

Workout for Wednesday, November 15, 2017

Wednesday, November 15, 2017

Strong down the middle, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×200 free (25 pitch drill/25 swim)

Work on establishing balance in the water

4×75 (50 drill/25 kick)

Select drills that focus on left side/right side balance, such as variations on single arm and rhythm drills

4×25 swim build

(600/1200)

 

Main set:

1×200 uptempo

1×400 (100 moderate/200 uptempo/100 moderate)

1×600 (200 moderate/200 uptempo/200 moderate)

1×800 (300 moderate/200 uptempo/300 moderate)

30 sec rest after each one.

 

Despite the strong 200 in the middle of each swim, the real focus of this set is on the moderate portions.  “Moderate” does not mean easy, slow or sloppy.  “Moderate” means that the emphasis is not on pressing the pace and working hard—rather it’s on cleaning up your stroke technique and working on your balance in the water.  It’s about efficiency in the water.  When we build up levels of fatigue, our stroke mechanics tend to get sloppy.  The moderate portions after the uptempo parts allow us to regain our proper form.  Use the moderate portions at the beginning of a swim to set your mechanics in place, and build off that stroke into the uptempo portions.  Try to hold your stroke together, no matter the pace.  It is okay to give up a couple of seconds if we can keep our stroke and rhythm nice and clean during a set like this. It will pay dividends in the long run.

(2000/3200)

 

Last set:

Twice through:

1×100 (75 swim/25 kick) on cruise+15 sec

1×100 (50 swim/50 kick) on cruise+20 sec

1×100 (25 swim/75 kick) on cruise+25 sec

1×100 kick on cruise+30 sec

100 easy swim

Moderate on the swim portions.  Build the kick portions.  The intervals will be kind of tight—think of this as an aerobic warmdown.

(1000/4200)

Workout for Sunday, November 12, 2017

Sunday, November 12, 2017
Spike and Settle distance with Chris
warm up
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
4×75 (25 kick/50 drill)
Drills are either single arm or rhythm drill.  Focus on left side/right side balance and stroke symmetry.
4×50 (25 swim/25 pitch drill)
Use these to dial in your head to toe balance
4×25 swim, build
(900/1500)
main set:
1×200 moderate–rest 10 sec–1×500 moderate
1×150 faster pace–rest 10 sec–1×500 moderate
1×100 even faster pace–rest 10 sec–1×500 moderate
1×50 fastest pace–rest 10 sec–1×500 moderate
1 minute rest between rounds.
The focus of this set is to initiate the round with a spike in effort–much like the start of an open water race.  Then, after a short break, settle into a steady pace 500.  Recover your pace and rhythm after a hard effort.  As the set progresses, the spike gets shorter and more intense.
(2500/4000)
last set:
100 easy
4 rounds of:
1×50 kick
1×50 drill
1×25 swim, perfect technique
1×25 swim, start with perfect technique and build to fast
1×50 easy
Choice of strokes
(900/4900)