Workout for Thursday, August 18, 2017

Thursday, August 18, 2017

It’s all about walls and transitions, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

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

1×300 swim, every 3rd length nonfree

4×25 swim build.  One each stroke

(1000/1600)

 

Main set:

1×200 free, max DPS

1×25 Fly

1×50 Fly

1×75 (50 Fly/25 Back)

1×100 (50 Fly/50 Back)

 

1×200 free, max DPS

1×25 Back

1×50 Back

1×75 (50 Back/25 Breast)

1×100 (50 Back/50 Breast)

 

1×200 free, max DPS

1×25 Breast

1×50 Breast

1×75 (50 Breast/25 Free)

1×100 (50 Breast/50 Free)

 

1×200 free, max DPS

20 seconds rest after everything.  The pace on all swims is moderate between the flags.  Speed on this set is not important.  Paying attention to your technique is.  We are building up segments of a 200 IM.  The focus of this set is on the walls—entry, turn and exit.  We want to concentrate on getting into the wall cleanly—on fly and breast, we want to touch the wall at extension.  We don’t want to grab and pull ourselves in and up.  On the back and free flip turns, we want to enter the tumble phase in a smooth and continuous fashion.  On the back to breast transitions, we want to touch the wall on the back, again at extension—that means knowing our stroke count from the flags in.  We want to get there without looking around.  Through the actual turns themselves, we want our motions to be compact and efficient—no arching the back or flailing with the arms.  Get in, get out and spend as little time on the walls as possible.  And we want perfect streamlines on the exits, up through the breakouts.

(1550/3150)

 

Last set:

8×75 kick, rotating through IM order by 25s

#1  fly/back/breast

#2  back/breast/free

#3  breast/free/fly

#4  back/breast/free

And repeat pattern for 5-8.  15-20 sec rest on each one.

50 easy

(650/3800)

 

Workout for Wednesday, August 16, 2017

Wednesday, August 16, 2017

A pace set that sneaks up on you, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (25 kick/50 choice of drills)

4×50 Golf on cruise+10 sec

(500/1100)

 

Main set:

4×25 with 5 sec rest

1×100

4×50 with 5 sec rest

1×200

4×75 with 5 sec rest

1×300

4×100 with 5 sec rest

1×400

Hold the same pace from start to finish.  That means don’t overdo it at the beginning.  You’ll need to be strong at the end.  Take 30-40 sec rest after each larger swim, before going into the next group of 4.  Otherwise, stay on the clock.

(2000/3100)

 

Last set:

4×50 on cruise+10 sec, ascend 1-4

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

(500/3600)

Workout for Sunday, August 13, 2017

Sunday, August 13, 2017

The word of the day is “Fartlek,” but don’t say that in front of a pool full of 10 year olds, with Chris

warm up:

600 choice

(600/600)

 

drill set:

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

4×25 kick, build

3×50 free on cruise+10 sec, descend 1-3

4×25 single arm drill 

2×50 free on cruise+10 sec, descend 1-2

4×25 rhythm drill

1×50 free on cruise+10 sec

4×25 free, breathing every 5th stroke

(900/1500)

 

main set:

6×500

#1 Fartlek (speed play)

25 uptempo/25 moderate

25 uptempo/50 moderate

25 uptempo/75 moderate

25 uptempo/100 moderate

25 uptempo/125 moderate

#2 Even pace

#3 Fartlek (speed play)

25 uptempo/25 moderate

50 uptempo/50 moderate

75 uptempo/75 moderate

100 uptempo/100 moderate

#4 Even pace

#5 Fartlek (speedplay)

25 uptempo/25 moderate

50 uptempo/25 moderate

75 uptempo/25 moderate

100 uptempo/25 moderate

125 uptempo/25 moderate

#6 Even pace

On the odd 500s, pick up your pace by tightening your abdominals (draw your belly button back to your spine), cleaning up your alignment, work on your streamlines and increase the tempo of your kick.  Try to keep your arm turnover constant.  No pull buoys on these.  You’ll need your legs.  On the even 500s, you can pull if desired.  Maintain a steady and even pace through out.

(3000/4500)

 

last set:

4×75 (25 kick/25 drill/25 swim), choice of strokes

(300/4800)

 

 

 

Workout for Saturday, August 12, 2017

Saturday, August 12, 2017

Off and on stroke work with Chris and Kate

Warm up:

600 choice

(600/600)

 

Drill set:

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

4×25 fly, odds kick, evens drill

3×50 free on cruise+10 sec, descend 1-3

4×25 back, odds kick, evens drill

2×50 free on cruise+10 sec, descend 1-2

4×25 breast, odds kick, evens drill

1×50 free on cruise+10 sec

4×25 free, odds kick, evens drill

(900/1500)

 

main set:

2 rounds of:

1×100

1×50

1×100

2×50

1×100

3×50

1×100

4×50

1×100

In round 1, the 50s are uptempo nonfree on cruise+15 sec, the 100s are moderate free (perfect technique) on cruise+15 sec.

In round 2, the 100s are uptempo nonfree on cruise+20 sec, the 50s are moderate free (perfect technique) on cruise+10 sec

(2000/3500)

 

last set:

1×100 easy

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

(500/4000)

Workout for Thursday, August 10, 2017

Thursday, August 10, 2017

Catching our breath with some stroke work, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×100 (25 kick/50 drill/25 swim)

One each stroke in IM order

6×50 free on cruise+10 sec, descend 1-3, 4-6

8×25, build

Odds nonfree on cruise+15 sec

Evens:  free on cruise+10 sec

(900/1500)

 

Main set:

Part 1:

1×200 IM, kick the fly

4×25 fly on cruise+10-15 sec, choice of build or descend 1-4

1×200 IM, kick the back

4×25 back on cruise+10-15 sec, choice of build or descend 1-4

1×200 IM, kick the breast

4×25 breast on cruise+10-15 sec, choice of build or descend 1-4

1×200 IM, kick the free

4×25 free on cruise+10-15 sec, choice of build or descend 1-4

IMs are with 15 sec rest after each.  Max DPS on swimming strokes

(1200/2700)

 

Part 2:

10×100 on cruise+20 sec

Odds are choice nonfree at an uptempo pace

Evens are moderate freestyle, focusing on perfect stroke mechanics

(1000/3700)

 

Last set:

4×75 (50 kick/25 swim)

Choice of strokes

(300/4000)

 

 

Workout for Wednesday, August 9, 2017

Wednesday, August 9, 2017

Building Pace with Chris, Kate and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

4×50 drill (single arm or rhythm drill)

4×50 swim Golf on cruise+10 sec

(700/1300)

 

Main set:

4×50 on cruise+10 sec, descend 1-4

1×400 on cruise+15 sec

4×50 on cruise+5 sec, descend 1-4

1×400 on cruise+15 sec

4×50 on cruise, descend 1-4 (if you can’t descend, then hold your pace)

1×400 on cruise+15 sec

Descend each set of 50s to the pace of the upcoming 400.  That means don’t kill yourself.  We’re building the pace of your 400s.  Try to maintain the same pace on all three 400s.  Extra credit if you can descend the 400s 1-3.

(1800/3100)

 

Last set:

4×50, ascending 1-4

#1 on cruise

#2 on cruise+5 sec

#3 on cruise+10 sec

#4 on cruise+15 sec

Target 2-3 sec rest on each one.  Go right into these, within a minute of finishing your last 400.

4×75 (50 drill/25 swim max DPS)

(500/3600)

 

 

Workout for Saturday, July 29, 2017

Saturday, July 29, 2017

IM work with transitions and a little pop with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

1×200 swim, max DPS

4×100 (25 kick/50 drill/25 swim)

one each stroke

4×50 free on cruise+10 sec

#1 25 breathing to the right/25 breathing to the left

#2 breathe every 3rd stroke

#3 breathe 2 strokes left/2 strokes right

#4 breath every 5th stroke

(800/1400)

main set:

4 rounds of:

4×75 rotating IM with 15 sec rest

#1 fly/back/breast

#2 back/breast/free

#3 breast/free/fly

#4 free/fly/back

4×25 swim build on cruise+15 sec

Round 1, kick the fly on the IMs, and the 25s are fly

Round 2, kick the back on the IMs, and the 25s are back

Round 3, kick the breast on the IMs, and the 25s are breast

Round 3, kick the free on the IMs, and the 25s are free

(1600/3000)

last set:

1×800 free, every 3rd 50 is nonfree

(800/3800)

Workout for Wednesday, July 26, 2017

Wednesday, July 26, 2017

Gearing up for a 400m Free, with Chris, Kate and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length backstroke (Coach Chris’s favorite Freestyle drill—ask him why!)

4×50 drill

Odds—single arm ddrill

Even—rhythm drill

Focus on core engagement and balanced body rotation

4×25 pitch drill

First third swimming up hill, middle third swimming in what you think is the right body position, last third pressing the T and swimming downhill

(600/1200)

 

Main set:

3×100, descend 1-3

#1 on cruise

#2 on cruise+5 sec

#3 on cruise+10 sec

1×400 on cruise+30 sec, even pace

 

3×100 on cruise+5 sec, descend 1-3

1×400 on cruise+30 sec, even pace

 

3×100, descend 1-3

#1 on cruise+10 sec

#2 on cruise+5 sec

#3 on cruise

1×400 on cruise+30 sec, even pace

 

No break between the 100s and the 400 in each round.  And the 3x100s will get harder as the set goes on.  Extra credit if you can descend the 400s 1-3.

(2100/3300)

 

Last set:

4×50 on cruise+10 sec, ascend 1-4

1×100 easy backstroke

4×75 (25 kick/25 drill/25 swim)

(600/3900)

 

Set for Wednesday, July 19, 2017

Wednesday, July 19, 2017
Coach Mo says “There’s nothing wrong with short stuff on a distance day, as long as you keep them moving!” with Chris, Kate and Tina
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
4×50 drill, odds single arm, and evens rhythm drill
Focus on core engagement and balanced rotation
4×50 swim on cruise+10 sec, descend 1-4
(700/1300)
main set:
Half Moon, Quarter Moon, Full Moon.  Anyone get the reference?
2×150 on cruise
4×75, odds on cruise+5 sec and evens on cruise-5 sec
1×300 on cruise+30 sec
2×100 on cruise
4×50, odds on cruise+5 sec, evens on cruise-5 sec
1×200 on cruise+30 sec
2×50 on cruise
4×25, odds on cruise+5 sec, evens on cruise-5 sec
1×100 on cruise+30 sec
Stay on your interval throughout the whole set.  In each group of 3 swims, the first 2 get your pulse elevated and get you huffing and puffing.  The longer straight swim is not easy, but the idea is to recover your stroke length and rhythm, while maintaining a level of easy speed.
(1800/3100)
last set:
1×100 easy
4×75
odds:  25 kick without a board/50 single arm or rhythm drill
evens:  swim, descending your stroke count on each 25
(400/3500)

Workout for Thursday, July 13, 2017

Thursday, July 13, 2017

Focusing on your favorite nonfreestyle stroke, with Chris and Ryan

 

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 build

One each stroke

(600/1200)

 

Main set:

1×50 nonfree on cruise+15 sec

1×100 free, moderate, on cruise+15 sec

2×50 nonfree on cruise+15 sec

1×100 free, moderate, on cruise+15 sec

3×50 nonfree on cruise+15 sec

1×100 free, moderate, on cruise+15 sec

4×50 nonfree on cruise+15 sec

1×100 free, moderate, on cruise+15 sec

Descend the 50s in each group if doing the same stroke.  If mixing things up, build them.

 

1×200 nonfree, build, on cruise+30 sec

1×100 free, moderate, on cruise+15 sec

1×200 nonfree, build, on cruise+30 sec

2×100 free, moderate, on cruise+15 sec

1×200 nonfree, build, on cruise+30 sec

3×100 free, moderate, on cruise+15 sec

(2100/3300)

 

Last set:

10×50 kick on cruise+20 sec

Odds:  build nonfree

Evens:  choice of strokes, moderate

1×200 easy swim or pull

(700/4000)