Workout for Sunday, March 10, 2019

Building tempo with Chris

warm up:

600 choice

(600/600)

drill set:

4×200

#1. 50 kick/50 swim max DPS

#2. 50 single arm drill/50 swim max DPS

#3. 50 rhythm drill/50 swim max DPS

#4. swim, each 50 faster than the one before it

(800/1400)

main set:

1×1000

1×800

1×600

1×400

1×200

1 minute rest between each swim.  Increase stroke tempo while retaining stroke length as the distances get shorter.

(3000/4400)

last set:

1×100 easy double arm backstroke

4×75 (50 single arm drill/50 swim)

odds free, evens nonfree

100 easy swim

(500/4900)

workout for Friday, March 8, 2019

Speedwork with Al, Chris and Tina

warm up:

600 choice

(600/600)

drill set:

1×300, every 3rd length kick

1×200, every other length drill

1×100 IM swim

4×50 swim, build

(800/1400)

main set:

1×50 fast

1×300 moderate

1×50 fast

1×250 moderate

1×50 fast

1×200 moderate

1×50 fast

1×150 moderate

1×50 fast

1×100 moderate

1×50 fast

1×50 moderate

1×50 fast

30 seconds rest after everything.  The fast 50s are choice.  Light ’em up!  Use the moderate swims for recovery and set up for the next fast 50.

(1300/2700)

last set:

1×100 easy

4×100 (25 kick/50 drill/25 swim)

(500/3200)

Workout for Sunday, March 3, 2019

Working on holding it together late in the distance race with Chris

warm up:

600 choice

(600/600)

drill set:

6×100

odds:  50 kick/50 swim

evens:  25 scull/50 drill/25 swim

drill choices:  single arm, rhythm, and 6 count drill

8×50 on cruise

(1000/1600)

main set:

part 1:

Accelerate to the end.

1×400–rest 10 sec

1×300–rest 20 sec

1×200–rest 30 sec

1×100

50 easy

increase speed as the distances decrease and the rest increases

part 2:

5×200 “backwards descend”

#1 on cruise+20 sec

#2 on cruise+15 sec

#3 on cruise+10 sec

#4 on cruise+5 sec

#5 on cruise

Hold the same pace on all five 200s

50 easy

Part 3:

“Spike and Coast”

4 rounds of:

1×50 fast (80% effort)–rest 10 sec

1×200 maintaining a fast pace with as little effort as possible

The focus on these is to use the 200 to not only recover, but to hold pace as well.  This we do by bringing our attention to the details of efficiency–body position, streamlines, balanced stroke.

(3100/4700)

last set:

4×100 (25 swim/25 kick/25 drill/25 swim)

(400/5100)

Workout for Saturday, March 2, 2019

Pushing the pace on stroke work, with a little bit of Fix-It Felix and Wreck-It Ralph thrown in, with Chris and Misa

Warmup:

600 choice

(600/600)

drill set:

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

6×50 swim, max DPS (25 free/25 non free)

4×25 swim, build, one each stroke

(700/1300)

Main set:

Part 1:

2×200 on cruise+20 sec

#1 non free, uptempo

#2 moderate free

Part 2:

Build a 100 IM and tear it down

1×25 fly

1×50 (25 fly/25 back)

1×75 (25 fly/25 back/25 breast)

1×100 IM 

1×75 (25 back/25 breast/25 free)

1×50 (25 breast/25 free)

1×25 free

Max DPS.  15 sec rest after everything

Part 3:

4×100 on cruise+15 sec

odds uptempo non free, evens moderate free

Part 4:

Build a 100 IM and tear it down (again)

1×25 fly

1×50 (25 fly/25 back)

1×75 (25 fly/25 back/25 breast)

1×100 IM 

1×75 (25 back/25 breast/25 free)

1×50 (25 breast/25 free)

1×25 free

Max DPS.  15 sec rest after everything

Part 5:

8×50 on cruise+10 sec

odds uptempo non free, evens moderate free

(1800/3100)

last set:

4 rounds of:

1×50 kick

1×50 drill

4×25 swim build

1×50 easy

do the same stroke in each round.

(1000/4100)

 

Workout for Thursday, February 28, 2019

I got this idea from Zac, who wanted to “stroke-ify” yesterday’s workout.  We came up with this.  Chris and Chris coaching.

warm up:

600 choice

(600/600)

drill set:

1×300, every 3rd length nonfree

2×200 (25 kick/25 drill)

#1. free

#2 nonfree

3×100 (25 non free/25 free)

#1. kick

#2. drill

#3. swim

choice of non free strokes

(1000/1600)

main set:

4×500

#1. 100 moderate free

6×50 non free on cruise+10 sec, uptempo

1×100 moderate free

#2. 100 moderate non free, 15 sec rest

6×50 free on cruise+5 sec, uptempo

1×100 moderate non free

#3. 100 moderate free

12×25 non free on cruise+10 sec, uptempo

1×100 moderate free

#4. 100 moderate nonfree

12×25 free on cruise+5 sec, uptempo

1×100 moderate nonfree

(2000/3600)

last set:

8×100

odds:  50 kick/50 drill

evens:  50 kick/50 swim

#1-4 free, #5-8 nonfree

(800/4400)

 

 

workout for Wednesday,February 27, 2018

Working the middle of a 500, with Chris, Kate and Laura Lee

warm up:

600 choice

(600/600)

drill set:

4×150 (50 swim/50 kick/50 drill)

#1. Drill is single arm drill

#2  Drill is rhythm drill

#3. Drill is 6 count drill

#4. Drill is swimming with hands in a fist

(600/1200)

main set:

4×500

#1 broken 125–rest 10 sec–250 uptempo–rest 10 sec–125

#2  same pattern with no breaks

#3. broken 125–rest 10 sec–125 uptempo–rest 10 sec–125 uptempo–rest 10 sec–125

#4. same pattern with no breaks

Everyone is strong at the start and finish of the race, but can you be strong in the middle?  Let the first and last portions take care of themselves on this set.  Focus on the middle half.  That’s where the mind tends to wander.  Take a minute rest between each 500.

(2000/3200)

last set:

4×150 (50 swim/50 kick/50 drill), this time with fins and paddles

#1. Drill is single arm drill

#2  Drill is rhythm drill

#3. Drill is 6 count drill

#4. Drill is swimming with hands in a fist

(600/3800)

Workout for Monday, February 18, 2019

Working on the 200 Free, the toughest Freestyle race there is, with Chris and Kate

warm up:  

600 choice

(600/600)

drill set:

6×150

odds:  50 swim/50 kick/50 swim

evens:  50 drill/50 kick/50 swim

your drill choices are single arm, rhythm drill, or 6-count drill.  Focus on stroke symmetry and balance.

(900/1500)

main set:

Part 1:

3 rounds of:

1×200 on cruise.  Swim to the interval.

1×100 cruise+10 sec.  Faster pace than the 200.

Part 2:

3 rounds of:

1×200 on cruise+10 sec.  Hold your cruise pace.

1×100 on cruise.  Maintain the pace of your 200s

After each part (3×200 and 3×100), take a 100 easy/recovery.  The focus on this set is establishing a pace and maintaining it.  The 200 Freestyle requires both speed and endurance, but Step 1 is to build the endurance part of the race first.

(2000/3600)

last set:

2 rounds of 4×75

#1. 75 kick

#2  25 swim/50 kick

#3. 50 swim/25 kick

#4. 75 swim

Round 1 freestyle, Round 2 nonfreestyle

100 easy

(700/4300)

Workout for Sunday,February 17, 2019

A chance to do the USMS Smarty Pants Vitamin Winter Fitness Challenge, with Chris

Today’s set is an opportunity to help USMS raise funds for the Swimming Saves Live Foundation.  A set that amounts to a 30 minute swim, demonstrating fitness, will suffice.  Sign up at USMS.org.  Click on the tab for “Events,” and then the one for “Fitness Events.”  Select the Smarty Pants Fitness link.  Register for the Winter Fitness event.  Doing so earns you an additional 10 February Fitness Challenge points above and beyond your normal workout points. And not only do you help support funding SSL, you help MVM work it’s way to Gold Medal Club Status.

Register by February 28.

warm up:

600 choice

(600/600)

drill set:

3×300

#1. every 3rd length kick

#2. 4 times through 50 drill/25 swim

#3. every 3rd length choice of nonfree

(900/1500)

main set:

30 minutes of how creative can you and your lane be?

(variable)

last set:

10×50 on cruise+15 sec

odds:  moderate free

evens:  choice nonfree

(500/variable)

Workout for Friday, October 11, 2018

Friday, October 12, 2018

Sprint smarter, not harder, with Chris and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

6×50 (25 drill/25 swim)

Choice of strokes and drills.  Just make sure you’re ready to crank up the speed.

(600/1200)

 

Main set:

1×150 (50 kick/50 drill/50 swim max DPS)

2×25 swim, building from moderate pace to uptempo or faster.

Get used to accelerating

4×25 on cruise+30 sec, FAST

1×50 easy

 

1×150 (50 kick/50 drill/50 swim max DPS)

2×25 swim, building from moderate pace to uptempo or faster.

Get used to accelerating

4×25 on cruise+25 sec, FAST

1×50 easy

 

1×150 (50 kick/50 drill/50 swim max DPS)

2×25 swim, building from moderate pace to uptempo or faster.

Get used to accelerating

4×25 on cruise+20 sec, FAST

1×50 easy

 

1×150 (50 kick/50 drill/50 swim max DPS)

2×25 swim, building from moderate pace to uptempo or faster.

Get used to accelerating

4×25 on cruise+15 sec, FAST

1×50 easy

Choice of strokes on everything.  The plan behind this set is to hold speed/level of effort on the sets of 4×25 from start to finish.  There are two things that make this increasingly difficult.  First, the more fast 25s that you do, the more tired you get.  Second, your rest interval decreases round by round.  Faced with these obstacles, how do we maintain our speed?  The answer is by bringing your focus to your stroke technique on the fast stuff.  Overpowering your stroke and swimming harder will not carry you through this set as well as you think.  Instead, pay attention to the details—body position and balance in the water, head motion, hand speed, clean entries, good streamlines, and finishing the stroke.  The 150s and the build 25s provide the opportunity to get your stroke mechanics dialed in prior to lighting things up.  Instead of swimming harder, try swimming smarter.  You might be surprised by the results.

(1400/3000)

 

Last set:

8×75, choice of strokes

Odds:  25 kick/50 drill

Evens:  swim max DPS, decreasing stroke count by 25s

(600/3600)

Workout for Friday, September 14, 2018

Friday, September 14, 2018

Driving towards a fast finish with Chris, Kate and Tina

Warm up:

600 choice

(600/600)

 

Drill set:

4×200

#1  swim 50 free/50 nonfree/50 free/50 nonfree

#2  50 swim choice/50 kick/50 swim choice/50 kick

#3  50 drill free/50 swim free/50 drill free/50 swim free

#4  50 drill nonfree/50 swim nonfree/50 drill nonfree/50 swim nonfree

(800/1400)

 

Main set:

3×100 on cruise+50 sec

#1  50 fast/50 moderate

#2  25 moderate/50 fast/25 moderate

#3  50 moderate/50 fast

100 recovery/setup

3×75 on cruise+40 sec

#1  25 fast/50 moderate

#2  25 moderate/25 fast/25 moderate

#3  50 moderate/25 fast

100 recovery/setup

3×50 on cruise+30 sec

#1  25 fast/25 moderate

#2  12.5 moderate/25 fast/12.5 moderate

#3  25 moderate/25 fast

100 recovery/setup

3×25 fast on cruise+20 sec

100 recovery

Choice of strokes on everything.  Work on accelerating into and out of the walls

(1150/2550)

 

Last set:

12×25 from the middle of the pool.  20 sec rest after each

Fast into and out of the walls, working entries and breakouts.  Moderate the rest of the 25.  Choice of strokes

100 recovery

(400/2950)