Workout for Thursday, June 21, 2018

Thursday, June 21, 2018

A little bit of speed play with strokes, while being a bit lighter on the throttle, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

4×100 (25 kick/50 drill/25 swim) one each stroke

4×25 swim build, one each stroke

(800/1400)

 

Main set:

2×200 nonfree on cruise+40 sec, moderate pace, maximum distance per stroke

1×400 free, breathing pattern—25 to the left side/25 to the right side/50 every 3rd stroke

4×100 nonfree on cruise+30 sec, with each 25 building from moderate pace to 75% level of effort (uptempo or better)

1×400 free, breathing pattern—25 to the left side/25 to the right side/50 breathing 2 strokes on the left and 2 strokes on the right

8×50 nonfree on cruise+20 sec

Do the same stroke on #1-4 and descend them

Do the same thing (same or different stroke) on #5-8 and descend them.

The 400s free are moderate.  The mixed-up breathing patterns are the important part—they force you to slow down and think about your stroke mechanics and your balance in the water.

(2000/3400)

 

Last set:

100 easy

4 rounds of:

1×25 fast kick

1×50 drill

1×25 fast swim

1×50 easy

Do one round each stroke

(700/4100)

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Workout for Wednesday, June 20, 2018

Wednesday, June 20, 2018

Which way will the interval pendulum swing?  with Chris, Kate and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (25 kick/50 drill)

Odds:  drill is single arm drill

Evens:  drill is rhythm drill

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

 

4×50 (25 kick/25 pitch drill)

4×25 swim on cruise+5 sec, descend 1-4

 

4×25 kick

4×25 swim on cruise, descend 1-4

(900/1500)

 

Main set:

You can do this set either top to bottom, or bottom to top.  It just depends on which way you want the interval pendulum to swing.

3×100 on cruise

3×200

#1 on cruise+5 sec

#2 on cruise

#3 on cruise-5 sec

3×400

#1 on cruise+10 sec

#2 on cruise

#3 on cruise-10 sec

No break between groups—a plus interval follows each minus interval swim.  So swim to your intervals.

(2100/3600)

 

Last set:

100 easy swim

4×75 (25 kick/25 drill/25 swim)

Choice of drills

(400/4000)

Workout for Thursday, June 14, 2018

Thursday, June 14, 2018

Stroke work–decreasing intervals and halfsies, with Chris and Cameron

warm up:

600 choice

(600/600)

 

drill set:

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

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

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

4×25 free on cruise+5 sec, build

4×25 kick, build.  Choice of strokes

4×25 swim on cruise+10 sec, build, one each stroke

(900/1500)

 

main set:

3×100 nonfree on cruise+25 sec

1×200 moderate free on cruise+10 sec, bilateral breathing pattern

2×100 nonfree on cruise+20 sec

1×200 moderate free on cruise+10 sec, bilateral breathing pattern

1×100 nonfree on cruise+15 sec

 

3×50 nonfree on cruise+20 sec

1×100 moderate free on cruise+10 sec, bilateral breathing pattern

2×50 nonfree on cruise+15 sec

1×100 moderate free on cruise+10 sec, bilateral breathing pattern

1×50 nonfree on cruise+10 sec

 

3×25 nonfree on cruise+15 sec

1×50 moderate free on cruise+10 sec, bilateral breathing pattern

2×25 nonfree on cruise+10 sec

1×50 moderate free on cruise+10 sec, bilateral breathing pattern

1×25 nonfree on cruise+5 sec

 

Descend the nonfree if doing the same stroke in each group, or build each if mixing strokes up.

(1750/3250)

 

last set:

50 easy

4×150 (50 kick/50 drill/50 swim), one each stroke

(650/3900)

Workout for Wednesday, June 13, 2018

Wednesday, June 13, 2018

Revisiting varying paces with Chris and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

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

4×75 (25 kick/50 drill)

Odds:  drill is single arm drill

Evens:  drill is rhythm drill

4×25 swim build

(600/1200)

 

Main set:

1×200 (25 moderate/25 cleaned up stroke)

1×400 (50 moderate/50 cleaned up stroke)

1×600 (75 moderate/75 cleaned up stroke)

1×800 (100 moderate/100 cleaned up stroke)

Take 1 minute rest between swims.  The focus on the set is to pick up speed by cleaning up your stroke, by becoming more efficient in the water.  The best way to do this is to clean up your spinal alignment, both front to back, and left to right.  There are lots of ways to do this—adjusting your head position, tightening up and engaging our core, just to name a couple.

(2000/3200)

 

Last set:

1×300 easy swim , every 3rd length backstroke (or double armed backstroke)

(300/3500)

Workout for Thursday, June 7, 2018

Thursday, June 7, 2018

A lower intensity day to focus on nonfree strokes, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×100 free

#1 on cruise+15 sec

#2 on cruise+10 sec

#3 on cruise+5 sec

#4 on cruise

4×75 rotating IM (25 kick/50 drill)

#1 fly/back/breast

#2 back/breast/free

#3 breast/free/fly

#4 free/fly/back

4×75 rotating IM swim

#1 fly/back/breast

#2 back/breast/free

#3 breast/free/fly

#4 free/fly/back

(1000/1600)

 

Main set:

4×100 nonfree on cruise+30 sec

4×75 free on cruise+15 sec

Breathe 25 on your left side/25 on your right side/25 on both sides (your choice of bilateral breathing pattern)

6×50 nonfree on cruise+20 sec

4×75 free on cruise+15 sec

Breathe 25 on your left side/25 on your right side/25 on both sides (your choice of bilateral breathing pattern)

8×25 nonfree on cruise+15 sec

4×75 free on cruise+15 sec

Breathe 25 on your left side/25 on your right side/25 on both sides (your choice of bilateral breathing pattern)

Descend the nonfree if you’re doing the same stroke in a group.  If your mixing and matching strokes, build the swims.  Freestyle 75s are moderate pace, focusing on stroke balance

(1800/3400)

 

Last set:

4×100 (25 kick/50 drill/25 swim)

Choice of stroke and drills

(400/3800)

 

 

 

 

Workout for Wednesday, June 6, 2018

Wednesday, June 6, 2018

Speed play on distance with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (25 kick/50 drill)

Odds:  drill is single arm drill

Evens:  drill is rhythm drill

4×50 swim Golf on cruise+10 sec

4×25 swim build on cruise+10 sec

(600/1200)

 

Main set:

1×800 (pace pattern 150 moderate/50 uptempo)

1×600 (pace pattern 100 moderate/50 uptempo)

1×400 (pace pattern 50 moderate/50 uptempo)

1×200 uptempo

Take a Masters Minute between each swim.  Moderate pace is 60-70% effort.  Uptempo is 70-80% effort—a little faster than a normal practice pace.  Try to get there by cleaning up your stroke mechanics and body position.

(2000/3200)

 

Last set:

1×100 easy

1×300 kick, every 3rd length swim

(400/3600)

Workout for Saturday, June 2, 2018

Saturday, June 2, 2018

Aerobic conditioning with nonfreestyle, with Chris and Griff

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick

4×50 drill, one each stroke

(500/1100)

main set:

1×400 free, moderate

2×200 nonfree on cruise+40 sec

descend 1-2 if doing the same thing on each;  build by 50s if mixing and matching.

1×300 free, moderate

4×100 nonfree on cruise+30 sec

descend 1-4 if doing the same thing on each;  build by 25s if mixing and matching.

1×200 free, moderate

8×50 nonfree on cruise+20 sec

descend 1-4, 5-8 if doing the same thing on each;  build by 25s if mixing and matching.

(2100/3200)

last set:

1×100 free, moderate

16×25 nonfree on cruise+15 sec

#1-4 nonfree, descend 1-4

#5-12 kick, build

#13-16 moderate free

(500/3700)

Workout for Thursday, May 31, 2018

Thursday, May 31, 2018

Topsy turvy stroke work with extra leg work, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length choice of nonfree stroke

8×50 free

#1-2 on cruise+15 sec

#3-4 on cruise+10 sec

#5-6 on cruise+5 sec

#7-8 on cruise

1×400 IM (25 kick/50 drill/25 swim for each stroke)

1×300 IM (25 kick/25 drill/25 swim for each stroke)

1×200 IM (25 kick/25 swim for each stroke)

1×100 IM

(1700/2300)

 

Main set:

4 rounds of:

1×200 nonfree on cruise+40 sec, moderate pace

2×50 nonfree on cruise+20 sec

#1 at the same moderate level of effort as the 200

#2 uptempo level of effort

4×25 on cruise+15 sec

Odds:  fast nonfree

Evens:  moderate free

(1600/3900)

 

Last set:

1×300 (50 kick/25 swim), choice of strokes

(300/4200)

 

Workout for Wednesday, May 30, 2018

Wednesday, May 30, 2018

Maintaining pace under pressure (wildly different intervals) with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

4×50 drill

Odds:  single arm drill

Evens:  rhythm drill

4×50 swim on cruise+10 sec

25 breathing to your left side/25 breathing to your right side

This drill set brings your attention to your left side/right side stroke symmetry

(700/1300)

 

Main set:

4×500

#1 on cruise+30 sec

#2 on cruise

#3 on cruise+30 sec

#4 on cruise

Maintain the same even pace on all four.  It’s tougher than it looks.

(2000/3300)

 

Last set:

4×100 (25 kick/50 double arm backstroke/25 swim)

(400/3700)

 

 

Workout for Sunday, May 27, 2018

Sunday, May 27, 2018

Revisiting Wednesday’s step up to distance pacing workout, with Chris

 

warm up:

600 choice

(600/600)

 

drill set:

4×75 (50 drill/25 swim)

4×50 kick

4×75 (25 breathe to your left/25 breathe to your right/25 breathe both sides)

(800/1400)

 

main set:

1×800 moderate pace

6×50 on cruise+5 sec, descend from 800 pace to 600 pace

1×600 at the pace of the last 50 above

6×50 on cruise+10 sec, descend from 600 pace to 400 pace

1×400 at the pace of the last 50 above

6×50 on cruise+15 sec, descend from 400 pace to 200 pace

1×200 at the pace of the last 50 above

(2900/4300)

 

last set:

4×100 (25 kick/50 double arm backstroke/25 easy swim)

(400/4700)