Workout for Thursday, June 22, 2017

 

Thursday, June 22, 2017

Warm water stroke work, with Chris and Ryan

 

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, breathing 25 L/25 R

4×100 nonfree on cruise+30 sec, descend if doing the same stroke or build if mixing strokes

1×200 free, breathing every 3rd stroke

6×75 nonfree on cruise+25 sec, descend in sets of 3 if doing the same stroke, or build if mixing strokes

1×200 free, breathing 50 L/50 R

8×50 on cruise+20 sec, descend in sets of 4 if doing the same stroke, or build if mixing strokes

1×200 free, breathing every 3rd stroke/5th stroke/3rd stroke/7th stroke by 25

(2050/3250)

 

Last set:

1×300 nonfree swim, every 3rd length kick

10×25 swim on cruise+15 sec, choice of strokes

Odds:  work streamlines and breakouts

Evens:  work second half, building to a finish at extension

1×100 easy

(650/3900)

 

 

Workout for Wednesday, June 21, 2017

Wednesday, June 22, 2017

USRPT with stretching it out in between, with Chris, Kate and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

6×75

Odds:  25 kick/50 single arm drill or rhythm drill

Evens:  25 kick/50 swim max DPS

6×25 swim build

(600/1200)

 

Main set:

5×50 on cruise

1×100 with 30 sec rest

5×50 on cruise

1×200 with 30 sec rest

5×50 on cruise

1×300 with 30 sec rest

5×50 on cruise

1×400 with 30 sec rest

Set a pace on the 50s, and hold it on the longer swims

(2000/3200)

 

Last set:

1×100 easy

4×75 (50 kick/25 swim max DPS)

Backstroke is recommended

(400/3600)

 

 

 

 

Workout for Sunday, June 18, 2017

Sunday, June 18, 2017

Big Distance with Chris

warm up:

600 choice

(600/600)

drill set:

4×125 (25 kick/50 drill/50 swim)

odds:  drill is single arm drill

evens:  drill is rhythm drill

(500/1100)

main set:

1×500 with 30 seconds rest

2×400 with 25 seconds rest

3×300 with 20 seconds rest

4×200 with 15 seconds rest

5×100 with 10 seconds rest

Maintain pace throughout the set

(3500/4600)

last set:

1×400, every 3rd length kick or swim backstroke

(400/5000)

Workout for Thursday, June 15, 2017

Thursday, June 15, 2017

Sneaking some legwork into a stroke/IM set with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

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

4×75 (50 drill/25 swim max DPS).  One each stroke.  Choice of drills

8×25, one pair each stroke

Odds kick, evens swim max DPS

(800/1400)

 

Main set:

1×200 nonfree on cruise+30 sec

2×100 nonfree on cruise+25 sec, descend level of effort 1-2

4×50 nonfree on cruise+20 sec, descend level of effort 1-4

 

4×150 (50 free/50 kick/50 free) on cruise+25 sec.  Build the 50 kick

 

4×50 nonfree on cruise+15 sec, hold pace from 50s above

2×100 nonfree on cruise+20 sec, hold pace from 100s above

1×200 nonfree on cruise+25 sec, hold pace from 200 above

(1800/3200)

 

Last set:

8×25 on cruise+15 sec

Odds nonfree build to fast

Evens moderate, choice of strokes

1×200 choice warmdown

(400/3600)

 

 

 

Workout for Wednesday, June 14, 2017

Wednesday, June 14, 2017

Open water simulation with Chris, Kate and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

5×100 (25 kick/50 drill/25 swim)

Odds—drill is rhythm drill

Evens—drill is single arm drill

(500/1100)

 

Main set:

1×200 moderate and steady pace

1×300 (50 uptempo/200 moderate/50 uptempo)

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

1×500 (150 uptempo/200 moderate/150 uptempo)

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

 

The core of this set is the moderate 200 in each swim.  As the set progresses, we add an uptempo portion to the start and finish of each swim, simulating the start/breakaway and finish/home stretch drive during an open water swim.  Once we are out of the breakout or home stretch of the race, we want to settle into a smooth and steady pace in the middle of the race.  Take a Masters minute between each swim to regroup your lane.  If some swimmers in the lane get lapped, wait for them at the end.  Much like an open water race, there are swimmers of many different speeds passing through your space at any given time.

(2100/3200)

 

Last set:

4×50 backstroke on cruise+25 sec, ascend 1-4

100 easy

(300/3500)

 

 

 

Workout for Saturday, June 3, 2017

Saturday, June 3, 2017

Kitchen sink Saturday, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

4×50 free on cruise+5 sec, descend 1-4

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

4×50 (25 nonfree, build/25 free max DPS) on cruise+15 sec

(700/1300)

main set:

1×600, swum as:

3×200 nonfree on cruise+30-40 sec, build within each 50

1×500, swum as:

10×50 free on cruise+10 sec.  Hold your cruise pace-2-3 sec on each

1×400, swum as:

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

1×300, swum as:

2×150 free, breathing 50 right side/50 left side/50 bilateral or open water sighting

1×200, swum as:

4×50 nonfree kick build on cruise+20-25 sec

1×100, swum as:

4×25 free on cruise+10 sec, descend 1-4

#1  1 breath

#2  2 breaths

#3  3 breaths

#4  4 breaths

(2100/3400)

last set:

1×200 choice, easy

(200/3600)

Set for Thursday, June 1, 2017

Thursday, June 01, 2017

Wally Stroke Work with Chris and Ryan

 

Warmup:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

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

4×25 swim, good streamlines off each wall.  One each stroke

(700/1300)

 

Main set:

4×100 stroke or IM on cruise+30 sec, descend 1-4.

7×50 on cruise+20 sec.  Nail your turns—fast in, fast out.  Moderate between the flags.

#1  50 fly

#2  25 fly/25 back

#3  50 back

#4  25 back/25 breast

#5  50 breast

#6  25 breast/25 free

#7  50 free

2×200 stroke or IM on cruise+40 sec.  Excellent streamlines off each wall.

7×50 on cruise+20 sec, as above.  Work those walls!

1×400 free, every 3rd length nonfree

Work the streamline off each wall.  Keep in mind that you’ll be entering your streamlines coming off a freestyle flip turn.  It’s built in hypoxic work!

(1900/3200)

 

Last set:

8×75 kick, choice of strokes

First 25 build to fast, second 25 is fast, and the third 25 is as fast as you can go with as little effort as possible.  That means light and efficient kicking.

1×100 easy

(700/3900)

 

 

Set for Wednesday, May 31, 2017

Wednesday, May 31, 2017

Hello Open Water Sets! with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (25 kick/50 drill)

4×75 (25 kick/50 swim max DPS)

4×25 swim build

(700/1300)

 

Main set:

3 rounds of:

1×200 free (50 your normal breathing pattern/50 something different)

1×400

Round 1:  the 400 is build by 100s.

Round 2:  the 400 is a draft train with rotating leaders

Round 3:  the 400 is a split lane pursuit.  One (or more) swimmers start at least half a length ahead of the rest in the lane, who then work together with drafting to try to catch the rabbits.

 

The purpose of this set is two-fold.  The 200s will look familiar—we did something like that on Sunday.  Then, our focus was on balancing the symmetry in our strokes.  Here, it’s something different.  During an open water race, we are often forced to change our breathing pattern—either we’re staring right into the sun when we breathe, or we’re breathing into oncoming waves.  Worse, there may be someone right there, thrashing away right in our face.  Get used to alternate breathing patterns.  You’ll need them during open water events.  The 400s reintroduce drafting as a (hopefully) collective effort, a useful skill during open water races.

(1800/3100)

 

Last set:

4×50 easy backstroke on cruise+20 sec

1×200 easy

(500/3500)

 

 

Set for Sunday, May 28, 2017

Sunday, May 28, 2017

Tweaking the long stuff with Chris

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (25 kick/50 drill)

4×75 (25 kick/50 swim, max DPS)

(600/1200)

 

Main set:

3 rounds of the following:

1×300 (50 of your regular breathing pattern/50 of a different breathing pattern).

1×800, applying what you learned on the 300.

 

The 300s are swum without any fins, paddles or pull buoys.  The idea is to change your normal stroke rhythm and style and to evaluate the assymetries and imbalances now seen when you’re out of your comfort zone.  Apply what you have learned during the 300 on the 800s, where you can gear up to your heart’s content.  If you get bored with longer freestyle sets, you can break up the second and third 800s into a subset that totals 800.

(3300/4500)

 

Last set:

4×50 easy backstroke

(200/4700)

 

Set for Thursday, May 25, 2017

Thursday, May 25, 2017

Backing off the throttle a bit, and allowing some stroke focus, with Chris and Ryan

Warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick

4×75 (50 drill/25 swim)

one each stroke

4×25 swim build

one each stroke

(700/1300)

main set:

1×200 stroke or IM on cruise+30 sec

1×200 free, moderate max DPS on cruise+15 sec

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

1×200 free, moderate max DPS on cruise+15 sec

4×50 nonfree on cruise+20 sec

descend 1-4 if doing the same stroke on all, or build each one if mixing strokes

1×200 free, moderate max DPS on cruise+15 sec

8×25 nonfree on cruise+15 sec

descend 1-4, 5-8 if doing the same stroke, or build each one if mixing strokes

1×200 free, moderate max DPS on cruise+15 sec

(1600/2900)

last set:

6×50 on cruise+30 sec

twice through 2 kick, 1 swim.  Choice of strokes

1×300 swim, every third length nonfree

(600/3500)