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Workout for Wednesday, October 18, 2017

Wednesday, October 18, 2017

Inverting intervals and distances with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

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

You know my favorite drills—rhythm drill and single arm drill, each focusing on core engagement and balanced body rotation.

4×50 swim Golf on cruise+10 sec

4×25 swim build

(700/1300)

 

Main set:

1×100 on cruise+5 sec

1×200 on cruise

1×300 on cruise-5 sec

 

1×200 on cruise+5 sec

1×200 on cruise

1×200 on cruise-5 sec

 

1×300 on cruise+5 sec

1×200 on cruise

1×100 on cruise-5 sec

As we progress through the sets, we invert the distances and intervals.  No break between groups, if you can manage it.  There’s nothing wrong with short stuff on distance day, as long as you keep swimmers moving.

(1800/3100)

 

Last set:

100 easy

4×75 kick with 30 sec rest

Odds:  easy-medium-fast

Evens:  fast-medium-easy

100 easy

(500/3600)

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Tuesday workout, 10/17/2017

Drill set:
1 x 300 every 3rd length non-free
1 x 200 IM drill
4 x 50 drill/swim IM order
700

Main set:
2 Rounds:
1 x 200 IM or choice of stroke
4 x 50 fly/free
4 x 50 back/free
4 x 50 breast/free
1 x 100 free easy
1800/2500

2 Rounds:
Build and tear down a 100 IM
1 x 25 fly
1 x 50 fly/back
1 x 75 fly/back/breast
1 x 100 IM
1 x 75 back/breast/free
1 x 50 breast/free
1 x 25 free
800/3300

Dessert:
1 x 200 free pull

Workout for Thursday, October 12, 2017

Thursday, October 12, 2017

A lower intensity stroke and IM day, due to the smoke from the Wine Country Fires, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×200 swim, choice of strokes, max DPS

1×200 IM kick

1×200 IM drill

4×50 swim, max DPS, one each stroke in IM order

(800/1400)

 

Main set:

3×200 on cruise+40 sec

 

1×100 on cruise+30 sec

2×200 on cruise+40 sec

 

2×100 on cruise+30 sec

1×200 on cruise+40 sec

 

3×100 on cruise+30 sec

As designed, the 200s are IM, and the 100s are choice of nonfree (or you can flip flop that around).  However, in light of the appalling air quality due to the smoke from the fires in the North Bay, everything is your choice of strokes, with a focus on technique and low intensity.

(1800/3200)

 

Last set:

4×150 pull (50 breathing to the left/50 breathing to the right/50 breathing bilaterally) on cruise+15 sec

(600/3800)

 

Workout for Wednesday, October 11, 2017

Wednesday, October 11, 2017

Sneaky 400s with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×100 (25 kick/50 drill/25 swim)

Drills are either single arm drill or rhythm drill, focusing on balanced body rotation

4×50 swim Golf on cruise+10 sec

4×25 build to fast

(700/1300)

 

Main set:

1×300 on cruise

1×400 with 30 sec rest

1×200 on cruise

1×400 with 30 sec rest

1×100 on cruise

1×400 with 30 sec rest

Descend the 400s 1-3.  Use the other swims to set pace and tempo.

(1800/3100)

 

Last set:

100 easy

4×75 kick, build to fast, 30 sec rest

100 easy

(500/3600)

Tuesday workout, 10-10-2017

Drill set:
1 x 200 free, every 2nd length non-free
4 x 50 kick/drill RIMO (Reverse IM Order)
4 x 50 drill/swim RIMO
600

Main set, 3 rounds:
1 x 200 IM +30
3 x 50 +20 #1 fly/back #2 back/breast #3 breast/free
1 x 100 free +10
3 x 50 +20, the non-free is uptempo, free is easy
1st round all fly/free
2nd round all back/free
3rd round all breast free
1800/2400

X rounds:
3 x 75 rotating IM +20
1 x 75 free regroup

Dessert:
1 x 200 pull, free
1 x 200 kick, fast/easy by 25s

Monday workout, 10/9/2017

Drill set:
4 x 50 kick
4 x 50 kick/drill
4 x 50 drill/swim
This is a freestyle workout but any stroke is OK for these drills.
600

Main set:
1 x 400 C
4 x 100 + 10 descend
1 x 300 C
3 x 100 +5 descend
1 x 200 C
2 x 100 C descend
1 x 100 C
1 x 100 -5
2000/2600

Dessert:
10 x 50 +10 fast/easy by 25s
1 x 200 kick

Workout for Thursday, October 5, 2017

Thursday, October 5, 2017

Stretch and Press IMs with Chris and Ryan

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick

4×50 drill, one each stroke

4×25 swim build, one each stroke

(600/1200)

main set:

8×25 nonfree on cruise+15 sec, max DPS and perfect technique

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

4×50 nonfree on cruise+20 sec, max DPS and perfect technique

3×100 nonfree on cruise+25 sec, descend 1-3

2×100 nonfree on cruise+25 sec, max DPS and perfect technique

2×100 nonfree on cruise+20 sec, descend 1-2

1×200 nonfree on cruise+30 sec, max DPS and perfect technique

1×100 nonfree on cruise+15 sec

No breaks during this set–the rest is built in to the Max DPS stuff.  Ideally, the set is built for IMs, although there is the option to pick a focus stroke.

(1800/3000)

last set:

4×150 pull (50 breathing left side/50 breathing right side/50 breathing in some bilateral pattern)

6×75 kick 

odds:  nonfree, steady pace

evens:  choice, build

50 easy

(1100/4100)

Friday, 10/6/2017

Warm-up

  • 4 x 50  swim/skull
  • 4 x 50 swim/kick
  • 2 x 100 – drill (mix up the drills, work on your stroke)
  • 4 x 25 – focus on streamlines off each wall

Main-Set  : This isn’t technically a real sprint set, more like speed play. We’ll play with different speeds and have some fun with it.

  • 4 x 200 :RI 30  (Rotate a fast 50 through the 200s. First 200 – first 50 fast, lollygag the rest. Second 200, first 50 strong, 50 fast, lollygag. Last 200 – first 150 strong, fast 50)
  • 100 EZ
  • 4 x 200 :RI 30 (Rotate fast 100 through 200s. First 200 – first 100 fast. Second 200, last 100 fast)
  • 100 EZ

Dessert

  • 4 x 100 Kicking – rotate fast 25 through the 100s.

Workout for Wednesday, October 4, 2017

Wednesday, October 4, 2017

Descending 400s (and then some) with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

1×200, alternating 50 single arm drill/50 swim max DPS

Focus on balanced body rotation

4×25 pitch drill, building each one

As your body position improves through each length, you should naturally pick up speed without really having to do anything.  But try it anyway to see how much easier it is.

(600/1200)

 

Main set:

1×400 on cruise+20 sec

2×200 on cruise+15 sec, at pace of 400 #1

1×400 on cruise+20 sec

4×100 on cruise+10 sec, at pace of 400 #2

1×400 on cruise+20 sec

Descend the 400s 1-3.  Maintaining the pace of the previous 400 on them should be easier, because the amount of rest is larger.

(2000/3200)

 

Last set:

6×100

Odds:  50 single arm drill/50 swim

Evens:  50 kick/50 swim

If you want to spice things up, mix in some backstroke

(600/3800)