Saturday 6/24/17 Workout

600 Choice Warm Up

600/600

Warm Up Set:

200 Swim

100 Kick

200 Pull

100 Swim

600/1200

Main Set:
4X150 swim (your best stroke):15 rest
50 Easy
650/1850

4X100 swim (your worst stroke):15 rest
100 Recovery Kick
450/2300

4X150 swim (your best stroke):15 rest
50 Easy
650/2950

4X100 swim (your worst stroke):15 rest
150 Recovery Kick
550/3500

Extra Credit
300 Pull

300/3800

 

*Thank you to USMS workout forums for providing the inspiration for this set

Friday, June 23, 2017

Warm-up

  • 6 x 50   odds: swim/scull, evens: swim/kick
  • 6 x 25   odds: streamlines, evens: drill
  • 1 x 100  build slow to fast

Main-Set
4 Rounds: R1 = Buoy only. R2 = Gear-Free. R3: Fins. R4: No Gear

  • 1 x 100 uptempo good technique :RI 45
  • 2 x 50 FAST :RI 45
  • 4 x 25 FAST :RI 30
  • 1 x 100 EZ

The idea here is to use gear to focus on one part of your body (arms or feet). Then take the gear off and incorporate what you learned into your regular sprint stroke.

Cool Down

  • 8 x 25 kick

Workout for Thursday, June 22, 2017

 

Thursday, June 22, 2017

Warm water stroke work, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick, choice of strokes

4×50 drill, one each stroke

4×25 swim build, one each stroke

(600/1200)

 

Main set:

1×200 free, breathing 25 L/25 R

4×100 nonfree on cruise+30 sec, descend if doing the same stroke or build if mixing strokes

1×200 free, breathing every 3rd stroke

6×75 nonfree on cruise+25 sec, descend in sets of 3 if doing the same stroke, or build if mixing strokes

1×200 free, breathing 50 L/50 R

8×50 on cruise+20 sec, descend in sets of 4 if doing the same stroke, or build if mixing strokes

1×200 free, breathing every 3rd stroke/5th stroke/3rd stroke/7th stroke by 25

(2050/3250)

 

Last set:

1×300 nonfree swim, every 3rd length kick

10×25 swim on cruise+15 sec, choice of strokes

Odds:  work streamlines and breakouts

Evens:  work second half, building to a finish at extension

1×100 easy

(650/3900)

 

 

Workout for Wednesday, June 21, 2017

Wednesday, June 22, 2017

USRPT with stretching it out in between, with Chris, Kate and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

6×75

Odds:  25 kick/50 single arm drill or rhythm drill

Evens:  25 kick/50 swim max DPS

6×25 swim build

(600/1200)

 

Main set:

5×50 on cruise

1×100 with 30 sec rest

5×50 on cruise

1×200 with 30 sec rest

5×50 on cruise

1×300 with 30 sec rest

5×50 on cruise

1×400 with 30 sec rest

Set a pace on the 50s, and hold it on the longer swims

(2000/3200)

 

Last set:

1×100 easy

4×75 (50 kick/25 swim max DPS)

Backstroke is recommended

(400/3600)

 

 

 

 

6/20 Tuesday Workout

Little bit of everything with Coach Ryan and Coach Kate
Warm up

8 x 50 

Odds: Scull / Swim

Evens: kick / swim
1 x 200 Kick Choice
(600)
Main Set

4 rounds:

4 x 75 Rotating IM +15

3 x 50 Des 1-3 +20 (keep same Stroke for all 3)

1 x 200 moderate Free
(2600/3200)
Warm down 

Workout for Sunday, June 18, 2017

Sunday, June 18, 2017

Big Distance with Chris

warm up:

600 choice

(600/600)

drill set:

4×125 (25 kick/50 drill/50 swim)

odds:  drill is single arm drill

evens:  drill is rhythm drill

(500/1100)

main set:

1×500 with 30 seconds rest

2×400 with 25 seconds rest

3×300 with 20 seconds rest

4×200 with 15 seconds rest

5×100 with 10 seconds rest

Maintain pace throughout the set

(3500/4600)

last set:

1×400, every 3rd length kick or swim backstroke

(400/5000)

Friday, 6/16/2017

Warm-up

  • 8 x 25 : work on streamlines off of each wall
  • 2 x 100 : build slow to fast
  • 4 x 50 :
    • odds freestyle with dolphin kick – work on stroke extension and rotation
    • evens swim down, kick back

Main Set : 10 x 100 on 3 minutes

  • First 100 : SPRINT
  • Second 100 : SPRINT
  • Third 100 : SPRINT
  • Fourth 100 : SPRINT  – You can Do IT!
  • Fifth 100 : KICK FAST with FINS (Mental break)
  • Sixth 100: KICK FAST with FINS (Mental break)
  • Seventh 100: SPRINT (take off gear)
  • Eighth 100: SPRINT
  • Ninth 100 : EZ (take a break!)
  • Number 10: ROCKET (sprint with fins and paddles – be a rocket)

Cool Down

  • 4 x 25 – recover, good streamlines

Workout for Thursday, June 15, 2017

Thursday, June 15, 2017

Sneaking some legwork into a stroke/IM set with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick.  Choice of strokes

4×75 (50 drill/25 swim max DPS).  One each stroke.  Choice of drills

8×25, one pair each stroke

Odds kick, evens swim max DPS

(800/1400)

 

Main set:

1×200 nonfree on cruise+30 sec

2×100 nonfree on cruise+25 sec, descend level of effort 1-2

4×50 nonfree on cruise+20 sec, descend level of effort 1-4

 

4×150 (50 free/50 kick/50 free) on cruise+25 sec.  Build the 50 kick

 

4×50 nonfree on cruise+15 sec, hold pace from 50s above

2×100 nonfree on cruise+20 sec, hold pace from 100s above

1×200 nonfree on cruise+25 sec, hold pace from 200 above

(1800/3200)

 

Last set:

8×25 on cruise+15 sec

Odds nonfree build to fast

Evens moderate, choice of strokes

1×200 choice warmdown

(400/3600)

 

 

 

Workout for Wednesday, June 14, 2017

Wednesday, June 14, 2017

Open water simulation with Chris, Kate and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

5×100 (25 kick/50 drill/25 swim)

Odds—drill is rhythm drill

Evens—drill is single arm drill

(500/1100)

 

Main set:

1×200 moderate and steady pace

1×300 (50 uptempo/200 moderate/50 uptempo)

1×400 (100 uptempo/200 moderate/100 uptempo)

1×500 (150 uptempo/200 moderate/150 uptempo)

1×600 (200 uptempo/200 moderate/200 uptempo)

 

The core of this set is the moderate 200 in each swim.  As the set progresses, we add an uptempo portion to the start and finish of each swim, simulating the start/breakaway and finish/home stretch drive during an open water swim.  Once we are out of the breakout or home stretch of the race, we want to settle into a smooth and steady pace in the middle of the race.  Take a Masters minute between each swim to regroup your lane.  If some swimmers in the lane get lapped, wait for them at the end.  Much like an open water race, there are swimmers of many different speeds passing through your space at any given time.

(2100/3200)

 

Last set:

4×50 backstroke on cruise+25 sec, ascend 1-4

100 easy

(300/3500)

 

 

 

Workout for Saturday, June 3, 2017

Saturday, June 3, 2017

Kitchen sink Saturday, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

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

4×75 (25 kick/50 drill), one each stroke

4×50 (25 nonfree, build/25 free max DPS) on cruise+15 sec

(700/1300)

main set:

1×600, swum as:

3×200 nonfree on cruise+30-40 sec, build within each 50

1×500, swum as:

10×50 free on cruise+10 sec.  Hold your cruise pace-2-3 sec on each

1×400, swum as:

4×100 nonfree on cruise+30 sec, descend 1-4

1×300, swum as:

2×150 free, breathing 50 right side/50 left side/50 bilateral or open water sighting

1×200, swum as:

4×50 nonfree kick build on cruise+20-25 sec

1×100, swum as:

4×25 free on cruise+10 sec, descend 1-4

#1  1 breath

#2  2 breaths

#3  3 breaths

#4  4 breaths

(2100/3400)

last set:

1×200 choice, easy

(200/3600)