Workout for Friday, September 14, 2018

Friday, September 14, 2018

Driving towards a fast finish with Chris, Kate and Tina

Warm up:

600 choice

(600/600)

 

Drill set:

4×200

#1  swim 50 free/50 nonfree/50 free/50 nonfree

#2  50 swim choice/50 kick/50 swim choice/50 kick

#3  50 drill free/50 swim free/50 drill free/50 swim free

#4  50 drill nonfree/50 swim nonfree/50 drill nonfree/50 swim nonfree

(800/1400)

 

Main set:

3×100 on cruise+50 sec

#1  50 fast/50 moderate

#2  25 moderate/50 fast/25 moderate

#3  50 moderate/50 fast

100 recovery/setup

3×75 on cruise+40 sec

#1  25 fast/50 moderate

#2  25 moderate/25 fast/25 moderate

#3  50 moderate/25 fast

100 recovery/setup

3×50 on cruise+30 sec

#1  25 fast/25 moderate

#2  12.5 moderate/25 fast/12.5 moderate

#3  25 moderate/25 fast

100 recovery/setup

3×25 fast on cruise+20 sec

100 recovery

Choice of strokes on everything.  Work on accelerating into and out of the walls

(1150/2550)

 

Last set:

12×25 from the middle of the pool.  20 sec rest after each

Fast into and out of the walls, working entries and breakouts.  Moderate the rest of the 25.  Choice of strokes

100 recovery

(400/2950)

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Workout for Friday, September 7, 2018

Friday, September 7, 2018

Easing into high intensity speed work with Chris, Kate and Tina

Warm up:

600 choice

(600/600)

 

Drill set:

5×100

#1  100 swim

#2  25 kick/75 swim

#3  50 kick/50 swim

#4  75 kick/25 swim

#5  100 kick

4×75 swim or drill

#1  75 free

#2  25 nonfree/50 free

#3  50 nonfree/25 free

#4  75 nonfree

3×50 swim, fast into and out of the walls

Choice of strokes

2×25 swim, streamline and fast breakout, easy the rest of the way

Choice of strokes

This set focuses on warming up legs and setting up good mechanics for the main set.

(1000/1600)

 

Main set:

10×25 on cruise+10 sec.  70% level of effort

1×100 recovery/set up for next set

8×25 on cruise+15 sec.  75% level of effort

1×100 recovery/set up for next set

6×25 on cruise+20 sec.  80% level of effort

1×100 recovery/set up for next set

4×25 on cruise+25 sec.  85% level of effort

1×100 recovery/set up for next set

2×25 on cruise+30 sec.  90+ % level of effort

1×100 recovery

Choice of strokes on everything.  As the number of 25s decrease, the intensity ramps up.  The earlier sets should allow swimmers to set up good mechanics and stroke lengths.  The later sets are geared towards maintaining the stroke lengths and sharp mechanics, but the swimmers should increase tempo to increase speed.  Use the 100s to recover and to setup for the next set.  For example, if you’re switching strokes, you might want to add some drills, or maybe you want to reset your stroke length.

(1250/2850)

 

Last set:

4×50, ascend 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

4×75 (25 kick/25 drill/25 swim)  Easy pace

Choice of strokes

(500/3350)

Workout for Thursday, September 6, 2018

Thursday, September 6, 2018

Relaxed intervals, longer distances, and a chance to focus, with Chris and Griff

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×100 (50 kick/50 drill) freestyle

1×25 free, max DPS

1×100 (50 kick/50 drill) breast

2×25 max DPS

#1  free

#2  breast

1×100 (50 kick/50 drill) back

3×25 max DPS

#1  free

#2  breast

#3  back

1×100 (50 kick/50 drill) fly

4×25 max DPS

#1  free

#2  breast

#3  back

#4  fly

(650/1250)

 

Main set:

1×200 nonfree on cruise+40 sec

1×100 free on cruise+15 sec, breathing 25 left side/25 right side/50 every 3rd stroke

1×200 nonfree on cruise+40 sec

2×100 free on cruise+15 sec, breathing 25 left side/25 right side/50 every 3rd stroke

1×200 nonfree on cruise+40 sec

3×100 free on cruise+15 sec, breathing 25 left side/25 right side/50 every 3rd stroke

1×200 nonfree on cruise+40 sec

2×100 free on cruise+15 sec, breathing 25 left side/25 right side/50 every 3rd stroke

1×200 nonfree on cruise+40 sec

1×100 free on cruise+15 sec, breathing 25 left side/25 right side/50 every 3rd stroke

1×200 nonfree on cruise+40 sec

Everything is moderately paced on relaxed intervals.  The focus is on holding stroke technique over longer distances.  The 200s are all choice of nonfree, and the 100s are geared towards working on stroke symmetry and balance.

(2100/3350)

 

Last set:

1×50 swim, choice of strokes, moderate pace

1×25 kick, build

1×50 swim, choice of strokes, moderate pace

2×25 kick, build

1×50 swim, choice of strokes, moderate pace

3×25 kick, build

1×50 swim, choice of strokes, moderate pace

4×25 kick, build

1×50 swim, choice of strokes, moderate pace

(500/3850)

Workout for Wednesday, August 29, 2018

Wednesday, August 29, 2018

Variations on Monday’s theme—distance style, with Chris, Ryan and Tina

Warm up:

600 choice

(600/600)

 

Drill set:

4×50 free on cruise+10 sec, descend 1-4

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

Odds:  drill is single arm drill

Evens:  drill is rhythm drill

(600/1200)

 

Main set:

Two rounds of:

3×200

#1 on cruise

#2 on cruise+10 sec

#3 on cruise+20 sec

1×400 on cruise+30 sec, moderate pace

If this set looks suspiciously similar to Monday’s set, it’s because it is.  This is the distance version of that set (3 rounds of 3×100 on cruise, 1×200 on cruise+15 sec).  The distances have increased, and the intervals have been opened up to allow maintaining a strong pace. The idea is to hold the same pace on the 200s—the increasing interval should help that, and the 400 is a moderately paced recovery swim.  Extra credit, though, if you can hold your 200 pace on the 400s.

(2000/3200)

 

Last set:

4×50 ascend 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 50.

1×200 easy choice

(400/3600)

Workout for Thursday, August 22, 2018

Thursday, August 23, 2018

Off the hammer a bit, with a chance to focus on some technical stuff of your choice, with Chris and Kate

Warm up:

600 choice

(600/600)

 

Drill set:

4×200

#1  freestyle, breathing 25 to the left/25 to the right/50 every 3rd stroke

#2  200 IM kick

#3  200 IM drill

#4  200 IM swim max DPS

(800/1400)

 

Main set:

1×50 kick

1×100 free

2×50 kick

1×100 free

3×50 kick

1×100 free

4×50 kick

1×100 free

15 sec rest after everything.  Build or descend the 50s kick.  Max DPS on the 100s, paying extra attention to good entry and exits at the walls.

 

1×50 swim nonfree

1×100 IM

2×50 swim nonfree

1×100 IM

3×50 swim nonfree

1×100 IM

4×50 swim nonfree

1×100 IM

15 sec rest after everything.  Build or descend the 50s nonfree (they’re your choice of stroke), with emphasis on the entries and exits.  Max DPS on the 100s, focusing on quick and legal turns.

(1800/3200)

 

Last set:

6×100 pull on cruise+15 sec

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

(600/3800)

Workout for Wednesday, August 22, 2018

Wednesday, August 22, 2018

Consistent pacing work, with Chris and Ryan

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

2×200 (50 drill/50 swim/50 drill/50 swim)

#1  drill is single arm drill

#2  drill is rhythm drill

Focus on left side/right side stroke balance and symmetry

4×25 swim build, working on streamlines

It’s always a good time to work on streamlines

(800/1400)

 

Main set:

1×500, get your time.

Take that time and divide it by 10.  If necessary round up to the next interval that ends in a 0 or 5.  The result is the interval for the next portion of the swim

10×50 on that resultant interval, trying to hold a second or two faster on each 50 compared to your 500. 

Yes, this will be very nearly a continuous swim, and it will be tough

100 easy

3×300

#1 on cruise+10 sec

#2 on cruise+20 sec

#3 on cruise+30 sec

Try to hold the same pace on all 3 as in the earlier portions of the set.  Extra credit if you can descend 1-3

(2000/3400)

 

Last set:

1×100 easy

4×75 (25 kick/25 drill/25 easy swim)

(400/3800)

Workout for Saturday, August 18, 2018

Saturday, August 18, 2018

Mini Me, you complete me.  Three mini sets with Chris and Kate

warm up:

600 choice

(600/600)

mini set #1:

4×300

#1  freestyle

#2  (25 nonfree/50 free) x 4

#3  (50 nonfree/25 free) x 4

#4  300 IM

(1200/1800)

mini set #2:

twice through the following:

3×200

#1  (25 kick/25 swim) x 4

#2  (25 drill/25 swim) x 4

#3  swim max DPS

Round 1:  freestyle

Round 2:  nonfreestyle

(1200/3000)

min set #3:

four rounds of:

3×100 with 15 sec rest

#1  kick

#2  nonfree

#3  free

(1200/4200)

last set:

200 easy

(200/4400)

Workout for Sunday, August 12, 2018

Sunday, August 12, 2018

Big BIG distance with Chris

warm up:

600 choice

(600/600)

drill set:

4×200

#1  25 breathing to the left side/25 breathing to the right side/50 breathing every 3rd stroke

#2  50 single arm drill/50 swim

#3  50 rhythm drill/50 swim

#4  IM (just to mix it up)

(800/1400)

main set:

4×200 on cruise+15 sec, descend 1-4

1×400 at the pace of the last 200

4×150 on cruise+15 sec, descend 1-4

1×400 at the pace of the last 150

4×100 on cruise+15 sec, descend 1-4

1×400 at the pace of the last 100

 

4×50 on cruise+15 sec, descend 1-4

1×400 at the pace of the last 50

There are two ways to do this set.  First is to swim the 400s at the same pace, and do the descends to that pace.  Your step sizes to do so get smaller.  The second way is to descend to a faster pace as the distances get shorter.  This means that the 400s will descend 1-4.  Pick your poison.

(3600/5000)

last set:

200 easy

(200/5200)

Workout for Thursday, August 16, 2018

Thursday, August 16, 2018

Sneaking in some kicking while focusing on the strokes, one at a time, with Chris

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×200

#1  freestyle–25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke.  Twice through

#2  IM—50 fly drill/50 back swim/50 breast drill/50 free swim

#3  IM—50 fly swim/50 back drill/50 breast swim/50 free drill

#4  IM—build each 50 from moderate to uptempo

(800/1400)

 

Main set:

4×125 IM, with 15-20 sec rest after each one

Pick your least favorite nonfree stroke.  At that point in the IM, substitute in a 50 kick for the 25 swim.

4×25 of your least favorite stroke on cruise+15 sec

 

4×125 IM, with 15-20 sec rest after each one

Pick your 2nd favorite nonfree stroke.  At that point in the IM, substitute in a 50 kick for the 25 swim.

6×25 of your second favorite stroke on cruise+15 sec

 

4×125 IM, with 15-20 sec rest after each one

Pick your favorite nonfree stroke.  At that point in the IM, substitute in a 50 kick for the 25 swim.

8×25 of your favorite stroke on cruise+15 sec

Build the kicks in the IMs, and moderate on the swim portions.  The 25s are your choice of build from moderate to uptempo, or descend 1-4/1-3 and 4-6/1-4 and 5-8

(1950/3350)

 

 

Last set:

50 easy

4×150 pull on cruise+15 sec

Odds:  breathe 25 left side/25 right side/50 every 3rd stroke

Evens:  breathe 25 left side/25 right side/50 every 5th stroke

100 easy

(750/4100)

Workout for Wednesday, August 15, 2018

Wednesday, August 15, 2018

Building the pace, with Chris and Ryan

Warm up:

600 choice

(600/600)

 

Drill set:

4×200

#1  50 kick/50 swim/50 kick/50 swim

#2  50 single arm drill/50 swim/50 single arm drill/50 swim

#3  50 rhythm drill/50 swim/50 rhythm drill/50 swim

#4  25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke.  Twice through

(800/1400)

 

Main set:

4×100 on cruise+15 sec, descend 1-4

1×400 at the pace of the last 400

 

4×75 on cruise+15 sec, descend 1-4

1×300 at the pace of the last 75

 

4×50 on cruise+15 sec, descend 1-4

1×200 at the pace of the last 50

 

4×25 on cruise+15 sec, descend 1-4

1×100 at the pace of the last 25

 

This is kind of like Sunday’s set, but the focus is slightly different (or at least more specific).  As the distances decrease, the pace should get a little stronger.  Hence your 100 should be at a faster pace than your 400.  Take a Masters minute after the longer swims.

(2000/3400)

 

Last set:

1×100 easy

4×75 (25 backstroke/25 easy free/25 kick)

(400/3800)