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)

Tuesday September 18, 2018

Drill

4 x 75  K/D/S – choice
4 x 50 D/S – choice
4 x 25 Swim – IM order
[600]
 4 rounds
4 x 50 stroke + 30
200 IM + 30
200 free
use 4 x 50 to focus on a single stroke – do not swim as broken 200 IM
round 1 – stroke = fly
round 2 – stroke = back
round 3 – stroke = breast
round 4 – stroke = free
regroup after each round
[2400/3000]
8 x 50 kick + 25
[400/3400]

Thursday, August 9, 2018 Dicing stroke work finer and finer, and sneaking in some kicking at the same time, with Chris and Cameron

Warm up:

600 choice

(600/600)

 

Drill set:

4×50 freestyle Golf on cruise+10 sec

4×75 rotating IM.  Each 75 is 25 kick/25 drill/25 swim

4×50 free on cruise+5 sec, breathing 25 to the left side and 25 to the right side

4×25 swim build.  One each stroke

(800/1400)

 

Main set:

2×200 nonfree on cruise+30 sec, descend 1-2

1×300 swim, every 3rd length kick

4×100 nonfree on cruise+25 sec, descend 1-4

1×200 swim, even lengths kick

8×50 on cruise+20 sec, descend 1-4, 5-8

1×100 kick

16×25 on cruise+15 sec

Odds:  good effort (80%+) nonfree

Evens:  moderate free, focusing on perfect technique

Build the kick lengths

(2200/3600)

 

Last set:

4×100 swim or pull on cruise+15 sec

Breathe 25 to the left side/25 to the right/50 every 3rd or 5th stroke

(400/4000)

Swim workout, 8/6/2018

Warm up set:
2 x 150 free pull, rest 10 sec. between each
2 x 100 free strong kick or 2 x 100 kick with fins, rest 10 sec. between each
500

Main set:
3 x 200 free, +5, C, -5
50 easy
4 x 125 +30, last 25 is non-free choice
1150/1650

3 x 100 free, +5, C, -5
50 easy
4 x 75 +25, middle 25 is non-free choice
650/2300

4 x 50 free, +10, +5, C, -5
50 easy
6 x 25 +20 odds: non-free choice, evens free
400/2700

Dessert:
1 x 200 kick
4 x 150 pull
800/3500

Non-free workout, 7/10/2018

Drill set:
1 x 100 kick
4 x 75 50 drill/25 swim RIMO
4 x 50 Odds: short axis, Evens: long axis
600

Main set:
1 x 400 IM
100 free, easy
2 x 200 IM
100 free, easy
4 x 100 IM
100 free, easy
1500/2100

1 x 150 fly/free by 25s +30
1 x 150 back/free by 25s +30
1 x 150 breast/free by 25s +30
1 x 150 50 fly/50 back/50 breast
50 easy
650/2750

Dessert Option #1:
12 x 50 +20 Odds: non-free choice, Evens: free
500

Dessert Option #2:
1 x 200 kick
4 x 150 pull
800

 

Freestyle workout, 7/9/18

Drill set:
2 x 25 kick, rest 10 sec.
4 x 25 1-arm free with other arm out front, rest 10 sec.
4 x 25 1-arm free with other arm at side, rest 10 sec.
2 x 25 catch-up
300

Main set:
4 x 250 free, rest 30 sec.
4 x 125 free, rest 20 sec.
2 x 150 free, rest 20 sec.
2 x 100 free, rest 15 sec.
4 x 75 free, rest 10 sec.
2300/2600

Dessert #1
4 x 25 kick
4 x 25 pull
4 x 25 drill, non-free
4 x 25 swim, non-free
400/3000

Dessert #2
1 x 200 kick with fins
1 x 200 pull

Freestyle workout, 6/25/2018

Drill set:
4 x 75 50 drill/25 swim
1 x 300 free, every 3rd length non-free
600

Main set:
1 x 400 +10
3 x 100 +5, C, -5
50 easy then regroup

1 x 300 +10
3 x 100 +5, C, -5
50 easy then regroup

1 x 200 +10
3 x 100 +5, C, -5
50 easy then regroup
1950/2550

Dessert:
8 x 50 +20 fast/easy by 25s
1 x 200 kick
600/3150