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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)

 

 

Tuesday Workout 8/8

Front half and back half speed with Coach Ryan
Warm up
3 x 4 x 50

1-4 free build

5-8 stroke / free by 25

9-12 stroke build 
4 x 50 Kick build 
(800)
Main Set

4 rounds 

Choice of stroke keep it the same entire round

2 x 50 Fast / Easy +15
2 x 100 +20

1: 50 fast / 50 easy

2: 50 easy / 50 fast 
2 x 50 easy / fast +15
(1600/2400)
8 x 50 Kick 

Des 1-4, 5-8
3 x 200 Pull
(1000/3400)

Sunday, 8/6/2017

Warm-up

  • 4 x 75 : 50 drill/25 swim (mix up your drills!)
  • 4 x 50 : Build – get arms ready for some distance!
  • 4 x 25 : work on streamline

Main-Set

  • 1 x 800 – find a strong, even tempo but don’t blow yourselves out – more to come
  • 10 x 150 + 5   work on pacing – try to hit all of the 150’s on exactly same time

Dessert

  • 3 x 200 :15 RI  – give your arms a break
  • 8 x 50  repeat fast/easy, easy/fast, all easy, all fast pattern x2)

Friday, 8/4/2017

Warm-up

  • 4 x 50 Drill (mix it up)
  • 2 x 400 + 20 (gentle descend 1-2)
  • 1 x 200 stretch out – mix up the strokes and get ready for what comes next!

Main Set – Put on FINS! 

  • 1 x 100 +5
  • 1 x 100  -5
  • 1 x 100 +5
  • 2 x 100  -5
  • 1 x 100 + 5
  • 3 x 100 -5
  • WHEW! Take off your fins and do a 200 stretching out, recovering and mixing up strokes

Dessert

  • 4 x 50 kicking – give your arms a break!
  • 4 x 50 easy/fast, fast/easy, all fast, all easy (remind your body what it feels like to swim uptempo before stopping for the day!)

 

Wednesday 8/2 Workout

Mixing it up with some sprint 
Warm up

4 x 50 Build
4 x 50 Scull / kick
4 x 50 build Choice
(600)
Main Set

2 rounds of 4 x 100 +30

Rd1: First swim is fast, 2nd swim Moderate

Rd2: first swim moderate, 2nd swim fast (negative split)

1: 25-75
2: 50-50

3: 75-25

4: 50-50

Not broken swims, just the way to think about how to swim the 100s
(800/1400)
3 x 4 x 50 +20 Choice

F/E, E/F, 50 Fast, 50 Easy 
(600/2000)
16 x 25 

Odds: Ez 

Evens: Fast 
(400/2400)
Warm Down