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Workout for Thursday, December 14, 2017

Thursday, December 14, 2017

Turn Turn Turn IMs with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

6×100

Odds are freestyle, max DPS

Evens are IM.  The first IM is kick, the second is drill, and the third is swim max DPS

(600/1200)

 

Main set:

Notice the 3-6-9 pattern here.  Each segment is followed by a 200 free.

3×50 on cruise+20 sec

#1  25 fly/25 back

#2  25 back/25 breast

#3  25 breast/25 free

The focus on this part of the set is turns and good walls—clean entries and streamlined exits and breakouts

1×200 free, breathing every 3rd stroke/every 5th stroke by 25

6×75

#1  50 fly/25 back

#2  25 fly/50 back

#3  50 back/25 breast

#4  25 back/50 breast

#5  50 breast/25 free

#6  25 breast/50 free

15 seconds rest after everything—your speeds may vary significantly.  Again, the focus is on walls and turns, as above.

1×200 free, breathing 25 left side/25 right side/50 every 3rd stroke

9×100 IM on cruise+30-40 sec, in 3 groups of 3

#1  kick the fly leg

#2  drill the fly leg

#3 swim the fly leg uptempo

#4  kick the back leg

#5  drill the back leg

#6  swim the back leg uptempo

#7  kick the breast leg

#8  drill the breast leg

#9  swim the breast leg uptempo

1×200 free, breathing every 3rd stroke/5th stroke by 50

(2100/3300)

 

Last set:

9×50, in 3 groups of 3

#1  cruise+15 sec

#2  cruise+10 sec

#3  cruise+5 sec

 

#4  cruise+10 sec

#5  cruise+5 sec

#6  cruise

 

#7  cruise+5 sec

#8  cruise

#9  cruise-5 sec

The goal is to hold the same time/pace in each group of 3.  I call this a backwards descend.  Rather than asking the swimmers to go faster on a constant interval, I ask them to maintain a constant pace/speed on a decreasing interval.

 

100 easy

(550/3850)

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Workout for Wednesday, December 13, 2017

Wednesday, December 13, 2017

Uptempo bursts in a broken 1650 with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length rhythm drill

4×75 (50 single arm drill/25 swim max DPS)

4×25 swim build

Today’s drill set focus is stroke symmetry/left side-right side balance

(700/1300)

 

Main set:

1 x broken 1650, swum in the following manner:

1×50 uptempo

1×400 moderate

1×100 uptempo

1×300 moderate

1×150 uptempo

1×200 moderate

1×200 uptempo

1×100 moderate

3×50, descend 1-3 from moderate pace to fast

10 sec rest between everything.

 

If you look closely, you’ll see two patterns meshed together in this set.  The first is the uptempo portion.  It goes 50, 100, 150, 200.  The other pattern is the moderate portion.  It goes 400, 300, 200, 100, and it alternates steps with the uptempo portion.  Thus, every uptempo leg is followed by a moderate leg, although the set will increase in difficulty as it progresses.  If you do the math, you’ll notice that these two meshed sets total 1500 yards.  Hence the final portion of 3×50 descend.  Do the first one at the pace of the 100, and descend to a fast finish.

 

1×50 easy

(1700/3000)

 

Last set:

1×500 swim or pull

Breathing pattern is 25 breathe left/25 breathe right/50 bilateral breathing pattern of choice.  The focus of the last set is to reestablish a sense of stroke symmetry/left side-right side balance.

(500/3500)

Non-free workout, 12-12-2017

Drill set:
1 x 100 kick
1 x 200 free pull
4 x 50 drill, IM order
500

Main set:
2 rounds, non-free is up tempo, everything is +30:
1 x 200 fly/free
1 x 200 back/free
1 x 200 breast/free
1 x 200 IM
1 x 100 free easy
1800/2300

3 rounds:
4 x 100
#1 25 non-free/75 free +20
#2 50 non-free/50 free +25
#3 75 non-free/25 free +30
#4 100 non-free
1 x 50 easy
1350/3650

Workout for Thursday, December 6, 2017

Thursday, December 6, 2017
The IMs just keep on rolling, with Chris and Griff
warm up:
600 choice
(600/600)
drill set:
1×200 swim (50 free/50 nonfree)
4×75 (25 kick/50 drill) one each stroke
4×50 swim (25 nonfree/25 free)
4×25 swim build to fast, one each stroke
(800/1400)
main set:
4 rounds of:
1×25
1×50
1×75
1×100
1×200 free, breathing every 3rd stroke/5th stroke/3rd stroke/7th stroke by 25
15 sec rest after everything.  Done one round each stroke, or build up IMs. If doing the latter, start each round with a different stroke.  Today’s set focuses more on technique and transitions, rather than high intensity.  Take your time and do things as cleanly and efficiently as possible.
(1800/3200)
last set:
4×150 (50 kick/50 nonfree swim/50 kick)
8×25 on cruise+15 sec, odds fast, evens easy
choice of strokes
(800/4000)

Workout for Wednesday, December 12, 2017

Wednesday, December 6, 2017

Get your head in the game, use your rest and build, Build, BUILD! With Chris, Kate and Tina.

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

3×50 single arm drill

Focus on left side/right side stroke balance and symmetry

4×25 pitch drill

Focus on head to toe body alignment

3×50 rhythm drill

More focus on left/right body balance and alignment

4×25 build

Put it all together

(800/1400)

 

Main set:

1×400 moderate pace

2×300 on cruise+5 sec

#1 moderate, #2 a little faster

3×200 on cruise+10 sec

#1 moderate, #2 a little faster, #3 faster still

4×100 on cruise+15 sec

#1 moderate, #2 a little faster, #3 faster still, #4 fastest

 

Take 30 sec or so between rounds.  Use the rest to keep your stroke clean and efficient, and use that to help pick up speed as the set progresses.  Sink your teeth into this one.

(2000/3400)

 

Last set:

4×50 on cruise+10 sec, ascend 1-4

Start at your 100 pace on #1.  By #4, try to take the entire interval.  Go right into these—no more than 30 sec after finishing your 100s.

4×100 (25 kick/50 single arm or rhythm drill/25 swim max DPS)

Restore your stroke if it’s gone away.

(600/4000)

Stroke workout, 12/5/2017

Drill set:
4 x 50 kick/drill IM order
4 x 50 drill/swim IM order
1 x 100 free, distance per stroke
500

3 Rounds:
1 x 100 IM +30
1 x 100 Free +15
4 x 50 +20 Stroke/Free by 25s Stroke is uptempo
1200/1700

3 Rounds:
1 x 100 +30 Stroke choice
1 x 50 easy
2 x 50 +20 Stoke choice, descend
1 x 50 easy
900/2600

Dessert:
4 x 150 Free, pull
1 x 200 Kick
500/3100

Workout for Wednesday, November 29, 2017

Wednesday, November 29, 2017

Descending to a pace, and then holding it (with help from our friends), with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

4×50 drill

Odds are single arm drill, evens are rhythm drill.  Focus on left side/right side stroke balance and symmetry

4×25 pitch drill

Focus on body alignment and swimming downhill

(600/1200)

 

Main set:

3 rounds of :

4×50 on cruise+10 sec, descend 1-4.  NO GEAR!

1×500 at the pace of the last 50.  GEAR ENCOURAGED!

Descend the 500s 1-3.

Suggested gear:

First 500—pull buoy only

Second 500—pull buoy and paddles

Third 500—paddles and fins

(2100/3300)

 

Last set:

4×50 on cruise+10 sec, ascend 1-4

1×200 kick

1×100 easy swim

(500/3800)