Workout for Thursday, January 11, 2018

Thursday, January 11, 2018
A thoughtful muscle IM set with Chris and Ryan
warm up:
600 choice
(600/600)
drill set:
4×200
#1  25 free/25 nonfree
#2  200 IM kick
#3  200 IM drill
#4  25 nonfree/25 free.  Build the nonfree, and perfect technique on the free
(800/1400)
main set:
3×200 IM or nonfree on cruise+30 sec, descend 1-3
3×100 free on cruise+5 sec, dead even pacing on each one
2×200 IM or nonfree on cruise+25 sec, descend 1-2
2×150 free on cruise+10 sec, dead even pacing on each one
1×200 IM, best effort of set
1×300 free, dead even pacing throughout.
(2100/3500)
last set:
6×100 kick
odds:  IM
evens:  choice of strokes, build
100 easy swim
(700/4200)
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Workout for Wednesday, January 10, 2018

Wednesday, January 10, 2018
Back to the future with a backwards descend set, with Chris, Ryan and Tina
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
2×100 (25 kick/50 drill/25 swim)
#1  drill is single arm drill
#2  drill is rhythm drill
The focus is on left/right stroke balance and symmetry
4×25 swim, build to fast
(600/1200)
main set:
5×400, maintaining the same pace on all of them
#1 on cruise+40 sec
#2 on cruise+30 sec
#3 on cruise+20 sec
#4 on cruise+10 sec
#5 on cruise
On a conventional Descend Set, the interval remains the same, and the swimmer goes faster on the repeats.  However, this is a Backwards Descend Set.  On a set like this, the swimmer holds the same pace, but the interval decreases.  This set will become noticeably harder as it progresses. So it also emphasizes pacing.  In order to make the intervals, swimmers will need to hold cruise pace or better, but a level of moderation is required at the start, so you can make it through to the end.
(2000/3200)
last set:
50 easy
10×75
odds:  50 drill/25 swim max DPS
evens:  working streamlines off the walls
(800/4000)

Workout for Saturday, January 6, 2018

Saturday, January 6, 2018

A “Big Mac” stroke and IM workout, with Chris and Kate

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

4×75 (25 kick/50 drill)

One each stroke.  Choice of drills

1×300 swim, every 3rd length nonfree

4×25 swim build, one each stroke

(1000/1600)

 

Main set:

2×100 best nonfree stroke on cruise+25 sec

6×100 on cruise+20 sec

Odds are IM, evens are moderate free

4×50 second best nonfree stroke on cruise+20 sec

3×200 on cruise+25 sec

#1 and #3 are IM, #2 is moderate free

8×25 your least favorite nonfree stroke on cruise+15 sec

Yes, IMs are an option on the 2×100, 4×50 and 8×25.  However, if you want to challenge yourself, think specific strokes.  On the 6×100 and 3×200, the IMs will be on a pressing interval.  You’ll have to push a bit to make it.  However, that’s why the freestyle portions are there—recovery and a reset of stroke mechanics.

(1800/3400)

 

Last set:

1×50 easy

Option 1:

4×150 swim or pull on cruise+40 sec

Middle 50 is nonfree

Option 2:

4×150 swim on cruise+50 sec

Middle 50 is nonfree kick

 

(650/4050)

Saturday 12/30 Practice

Little Bit of Everything

Warm Up

4 x 50 Scull / Kick

4 x 50 Build

8 x 25 2 of each stroke IM order

(600)

Main Set

2 Rounds:

2 x 200 +20

3 x 150 +15

4 x 100 +10

5 x 50 +5

Rd 1:

Odd swims: Free

Even swims: IM / Stroke

Rd 2:

Odd swims: IM / Stroke

Even swims: Free

(3000/3600)

400 Choice

(400/4000)

Thursday 12/28

IM and Stroke

Warm Up

200 Free Choice

4 x 50 Kick Build

8 x 25 Choice Build

Work on good streamlines on each wall

(600)

Main Set

8 Rounds:

125

75 Free

Odd Rounds:

125 IM +20 (Double up Stroke by odd round)

75 Free on Cruise

Even Rounds:

125 Free on Cruise

75 IM + 20 Fly / bk / br

(1600/2200)

Extra Credit

8 x 50 Kick 2 of Each stroke IM order

400 Pull Breath 3/5/3/7 by 50

(800/3000)

Wednesday 12/27 Workout

Sprint

Wednesday 12/27

Warm Up

200 Free Choice

4 x 50 Scull / Kick

8 x 25 Build

(600)

Main Set

8 Rounds

4 x 50 +20

E/F, F/E, 50 Fast, 50 Easy

4 x 25 +10

Odd: Easy

Evens: Fast

Odd Rounds: Free

Even Rounds: IM or Stroke

(2400 / 3000)

400 Choice (kick, pull, build etc.)

(400/3400)

Workout for Thursday, January 4, 2018

IM work, focusing on the stroke details, with Chris and Ryan

Warm up:

600 choice

(600/600)

 

Drill set:

6×100 freestyle

#1-2 on cruise+15 sec

#3-4 on cruise+10 sec

#5-6 on cruise+5 sec

Stretch it out and get warmed up.

4×75 (25 kick/50 stroke drill) 

One each stroke, choice of drills

4×25 swim build

One each stroke

(1000/1600)

 

Main set:

The focus on this set is on clean mechanics and good walls.  Good technique is more important here than going fast.

3×150 IM (50 fly/25 back/25 breast/50 free) with 20 sec rest

#1  kick the 50 fly

#2  drill the 50 fly

#3  swim the 50 fly

4×25 fly on cruise+15 sec, descend 1-4

50 easy

 

3×150 IM (25 fly/50 back/25 breast/50 free) with 20 sec rest

#1  kick the 50 back

#2  drill the 50 back

#3  swim the 50 back

2×50 back on cruise+20 sec, descend 1-2

50 easy

 

3×150 IM (25fly/25 back/50 breast/50 free) with 20 sec rest

#1  kick the 50 breast

#2  drill the 50 breast

#3  swim the 50 breast

1×100 breast, build

50 easy

(1800/3400)

 

Last set:

10×75 (50 kick, build/25 easy swim) on cruise+30 sec

Choice of strokes

100 easy

(850/4250)

 

 

Workout for Monday, January 1, 2018

Monday, January 1, 2018
Resolution workout with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
4×100 (25 kick/50 drill/25 swim)
one each stroke.  Choice of drills
(700/1300)
Main set:
Repeat  16×25 nonfree on cruise+10 sec
Easy  1×400 free, breathing every 3rd stroke
Seven  7×150 on cruise+20 sec
odds nonfree, evens free
Open Water  1×200 open water sighting
Legs  4×50 kick on cruise+20 sec, descend 1-4
Very Fast  4×25 sprint on 1:00
choice of strokes
Easy  1×400 choice
(2750/4050)
Happy New Year!  What are your goals for 2018?

Workout for Thursday, December 21, 2017

Thursday, December 21, 2017
An IM Christmas Tree with Chris and Ryan
warm up:
600 choice
(600/600)
drill set:
1×200 swim max DPS
odd lengths free, even lengths nonfree
4×75 (25 kick/50 drill) one each stroke
4×25 max DPS, trying to nail each wall at perfect extension, choice of nonfree strokes
4×50 swim (25 nonfree build/25 free, breathing to your off side), choice of nonfree strokes
(800/1400)
main set:
A Christmas Tree, with 100s of stroke or IM for boughs, and 200s of free for the trunk.
1×100 stroke or IM on cruise+20 sec
8×25 free on cruise+5 sec
2×100 stroke or IM on cruise+25 sec, descend 1-2
4×50 free on cruise+10 sec
3×100 stroke or IM on cruise+30 sec, descend 1-3
2×100 free on cruise+15 sec
4×100 stroke or IM on cruise+35 sec, descend 1-4
1×200 free
you may change strokes between each group of 100s.  However, within each group, stay with the same stroke or IM so that you can descend.  The focus point on the freestyle is left up to you (think of it as a Christmas present).  If you don’t have a focus in mind, let us know.  We’re happy to give you something to work on.
(1800/3200)
last set:
8×75 (50 kick build/25 swim max DPS), choice of strokes
(600/3800)

Workout for Wednesday, December 20, 2017

Wednesday, December 20, 2017
Technical Distance work without a pace clock, with Chris, Ryan and Tina
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
4×50
odds–streamline kick without a board, building to fast
evens–single arm drill or rhythm drill, focusing on left/right symmetry and balance
4×50 swim
Count your strokes on the first 25.  One fewer stroke on the second 25
4×25 swim build to fast
(800/1400)
main set:
Today’s set has no intervals.  The focus is technique.  Think of this set as 3×700
2×100 swim
#1  a paddle on your right hand, no paddle on your left, a fin on your left foot, no fin on your right
#2  a paddle on your left hand, no paddle on your right, a fin on your right foot, no fin on your left
Some call this Cross-wire drill.  This sequence puts your left side/right side stroke symmetry in the spotlight.  Pay attention to the differences that you feel, and ask the coach for feedback to your comments.
1×500 swim, geared up or down as you like.
Try to incorporate the coach’s feedback and make your 500 as clean as possible.
2×50 pull, with the buoy between your ankles
Are you fishtailing?  Are your feet or hips waggling behind you?  This would be an indication that your core muscles are not engaged, and you’re leading your stroke with your arms and shoulders, vice your powerful core muscles.  The goal is to get the body aligned arrow-straight down the pool.
1×600 swim, geared up or down, focusing on an arrow-like body alignment
1×700 swim, geared up or down, focusing on keeping your body “in the tube.”
It should be easier to hold a faster pace once we use our core muscles to maintain our body alignment.
(2100/3500)
last set:
6×75 
odds:  50 kick/25 swim
evens:  50 drill/25 swim
(450/3950)