Workout for Thursday, July 2, 2018

Thursday, July 12, 2018

Flipping and flopping a stroke set with freestyle, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×400 IM (25 kick/50 drill/25 swim each stroke)

1×300 IM (50 drill/25 swim each stroke)

1×200 IM (25 drill/25 swim each stroke)

1×100 IM

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

(1300/1900)

 

Main set:

4×100 nonfree on cruise+30 sec

1×200 free, breathing 25 left side/25 right side/50 bilaterally

 

3×100 free on cruise+10 sec, descend 1-3

1×200 nonfree, max DPS

 

2×100 nonfree on cruise+30 sec

1×200 free, breathing 25 left side/25 right side/50 bilaterally

 

1×100 free on cruise+10 sec, breathing 25 left side/25 right side/50 bilaterally

1×200 nonfree, max DPS

Take 15-20 sec rest on the 200s.  Stretch them out, working on good technique and balanced body rotation.  Descend or build the 100s nonfree as appropriate to what you’re doing.

(1800/3700)

 

Last set:

4×150 (50 kick/50 nonfree kick/50 swim)

(600/4300)

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Workout for Thursday, July 5, 2018

Thursday, July 5, 2018

Descending 100s of stroke/nonfree by accident (NOT!), with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

5×100

#1  all free

#2  75 free/25 nonfree

#3  50 free/50 nonfree

#4  25 free/75 nonfree

#5  all nonfree

4×75

#1  all kick

#2  50 kick/25 drill

#3  25 kick/50 drill

#4  all drill

Choice of strokes and drills

3×50

#1  all free

#2  25 free/25 nonfree

#3  all nonfree

(950/1550)

 

Main set:

4×100 nonfree on cruise+25 sec

4×50 free on cruise+5 sec

3×100 nonfree on cruise+20 sec

4×50 free on cruise+10 sec

2×100 nonfree on cruise+15 sec

4×50 free on cruise+15 sec

1×100 nonfree on cruise+10 sec

4×50 free on cruise+20 sec

As the interval on the 100s gets shorter, the interval on the 50s gets longer, and they become more recovery swims.  There is enough rest built into this set, so there is no need to take breaks between rounds.  Get on the clock and stay there until you finish.

(1800/3350)

 

Last set:

6×100 (25 free/50 kick/25 nonfree)

Build the kick.  The 25 swims are easy.

(600/3950)

 

Workout for Wednesday, July 4, 2018

Wednesday, July 4, 2018

Lots of things with 4s (or multiples of 4) in them, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×100 (25 kick/50 drill/25 swim)

Odds:  drill is either single arm drill or rhythm drill, focusing on left side/right side balance

Evens:  drill is swimming with hands in a fist, focusing on setting a high elbow catch up front

4×50 kick, build

4×25 swim, build and working on streamlines off the wall

(700/1300)

 

Main set:

2×100 on cruise+5 sec, descend 1-2

1×800 at the pace of the last 100

3×100 on cruise+10 sec, descend 1-3

1×400 at the pace of the last 100

4×100 on cruise+15 sec, descend 1-4

1×200 at the pace of the last 100

(2300/3600)

 

Last set:

50 easy

4×150

#1  50 swim/50 kick/50 swim

#2  25 swim/100 kick/25 swim

#3  all kick

#4  all swim

Build on the kicks, and easy on the swims.

(650/4250)

Workout for Saturday, June 30, 2018

Saturday, June 30, 2018

Echoes of Thursday, with kicking snuck into the mix, with Chris and Kate

 

Warm up:

600 choice

(600/600)

 

First set:

8×100 freestyle

#1-2 on cruise+15 sec

#3-4 on cruise+10 sec

#5-6 on cruise+5 sec

#7-8 on cruise

(800/1400)

 

Main set:

4×75 rotating IM, kick the second length of each

#1  fly/back/breast

#2  back/breast/free

#3  breast/free/fly

#4  free/fly/back

2×200

#1 nonfree, building within each 50

#2 free, moderate pace, breathing 25 on the right side/25 on the left/50 bilaterally

4×75 rotating IM, kick the second length of each

4×100

Odds:  nonfree, building with in each 25

Evens:  free, moderate pace, breathing 25 on the right side/25 on the left/50 bilaterally

4×75 rotating IM,kick the second length of each

6×50

Odds:  nonfree, build

Evens:  free, moderate pace, breathing 25 on the right side/25 on the left side

4×75 rotating IM

15-20 seconds rest after everything

(2400/3800)

 

Last set:

4×75 (25 kick/25 drill/25 swim)

Choice of strokes

(300/4100)

Workout for Thursday, June 28, 2018

Thursday, June 28, 2018

A sneaky set that goes up and down, with Chris and Griff

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

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

4×25 swim build, one each stroke

(700/1300)

 

Main set:

5×100

4×200

3×100

2×200

1×100

20 seconds rest after everything.

Within each step, odd numbered swims are nonfree, and even numbered swims are freestyle.  For example, the 5×100 go #1 nonfree, #2 free, #3 nonfree, #4 free, #5 nonfree, and the 4×200 go #1 nonfree, #2 free, and so on.

If the swim is freestyle, the pace is moderate, but the breathing pattern is 25 breathe to your left side/25 breathe to your right side/50 breathing in a bilateral pattern of your choice.  Bring your focus to you stroke symmetry and balance.

If the swim is nonfree (and you may mix and match strokes), the 100s are build each 25 from moderate to uptempo (a little faster than normal, but holding your stroke mechanics together), and the 200s are build each 50 from moderate to uptempo.  This set may look easy, but it will sneak up on you.

(2100/3400)

 

Last set:

100 easy

4×125 (25 kick/50 drill/25 uptempo/25 easy), one each stroke

(600/4000)

Workout for Wednesday, June 27, 2018

Wednesday, June 27, 2018

Settle into a pace and hold it, with Chris and Tina

 

warm up:

600 choice

(600/600)

 

drill set:

3×150 (50 kick/50 drill/50 swim)

3×50 Golf on cruise+10 sec

4×25 swim build

(700/1300)

 

main set:

4×50 on cruise, descend 1-4

1×400 at the pace of the last 50

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

1×300 at the pace of the last 50, faster pace than the 400

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

1×200 at the pace of the last 50, faster pace than the 300

4×50 on cruise+15, descend 1-4 faster

1×100 fast

(1800/3100)

 

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.

4×100 (25 kick/50 drill/25 swim)

(600/3700)

Workout for Thursday, June 21, 2018

Thursday, June 21, 2018

A little bit of speed play with strokes, while being a bit lighter on the throttle, with Chris and Cameron

 

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

4×25 swim build, one each stroke

(800/1400)

 

Main set:

2×200 nonfree on cruise+40 sec, moderate pace, maximum distance per stroke

1×400 free, breathing pattern—25 to the left side/25 to the right side/50 every 3rd stroke

4×100 nonfree on cruise+30 sec, with each 25 building from moderate pace to 75% level of effort (uptempo or better)

1×400 free, breathing pattern—25 to the left side/25 to the right side/50 breathing 2 strokes on the left and 2 strokes on the right

8×50 nonfree on cruise+20 sec

Do the same stroke on #1-4 and descend them

Do the same thing (same or different stroke) on #5-8 and descend them.

The 400s free are moderate.  The mixed-up breathing patterns are the important part—they force you to slow down and think about your stroke mechanics and your balance in the water.

(2000/3400)

 

Last set:

100 easy

4 rounds of:

1×25 fast kick

1×50 drill

1×25 fast swim

1×50 easy

Do one round each stroke

(700/4100)

Workout for Wednesday, June 20, 2018

Wednesday, June 20, 2018

Which way will the interval pendulum swing?  with Chris, Kate and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (25 kick/50 drill)

Odds:  drill is single arm drill

Evens:  drill is rhythm drill

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

 

4×50 (25 kick/25 pitch drill)

4×25 swim on cruise+5 sec, descend 1-4

 

4×25 kick

4×25 swim on cruise, descend 1-4

(900/1500)

 

Main set:

You can do this set either top to bottom, or bottom to top.  It just depends on which way you want the interval pendulum to swing.

3×100 on cruise

3×200

#1 on cruise+5 sec

#2 on cruise

#3 on cruise-5 sec

3×400

#1 on cruise+10 sec

#2 on cruise

#3 on cruise-10 sec

No break between groups—a plus interval follows each minus interval swim.  So swim to your intervals.

(2100/3600)

 

Last set:

100 easy swim

4×75 (25 kick/25 drill/25 swim)

Choice of drills

(400/4000)

Workout for Thursday, June 14, 2018

Thursday, June 14, 2018

Stroke work–decreasing intervals and halfsies, with Chris and Cameron

warm up:

600 choice

(600/600)

 

drill set:

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

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

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

4×25 free on cruise+5 sec, build

4×25 kick, build.  Choice of strokes

4×25 swim on cruise+10 sec, build, one each stroke

(900/1500)

 

main set:

3×100 nonfree on cruise+25 sec

1×200 moderate free on cruise+10 sec, bilateral breathing pattern

2×100 nonfree on cruise+20 sec

1×200 moderate free on cruise+10 sec, bilateral breathing pattern

1×100 nonfree on cruise+15 sec

 

3×50 nonfree on cruise+20 sec

1×100 moderate free on cruise+10 sec, bilateral breathing pattern

2×50 nonfree on cruise+15 sec

1×100 moderate free on cruise+10 sec, bilateral breathing pattern

1×50 nonfree on cruise+10 sec

 

3×25 nonfree on cruise+15 sec

1×50 moderate free on cruise+10 sec, bilateral breathing pattern

2×25 nonfree on cruise+10 sec

1×50 moderate free on cruise+10 sec, bilateral breathing pattern

1×25 nonfree on cruise+5 sec

 

Descend the nonfree if doing the same stroke in each group, or build each if mixing strokes up.

(1750/3250)

 

last set:

50 easy

4×150 (50 kick/50 drill/50 swim), one each stroke

(650/3900)

Workout for Wednesday, June 13, 2018

Wednesday, June 13, 2018

Revisiting varying paces with Chris and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

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

4×75 (25 kick/50 drill)

Odds:  drill is single arm drill

Evens:  drill is rhythm drill

4×25 swim build

(600/1200)

 

Main set:

1×200 (25 moderate/25 cleaned up stroke)

1×400 (50 moderate/50 cleaned up stroke)

1×600 (75 moderate/75 cleaned up stroke)

1×800 (100 moderate/100 cleaned up stroke)

Take 1 minute rest between swims.  The focus on the set is to pick up speed by cleaning up your stroke, by becoming more efficient in the water.  The best way to do this is to clean up your spinal alignment, both front to back, and left to right.  There are lots of ways to do this—adjusting your head position, tightening up and engaging our core, just to name a couple.

(2000/3200)

 

Last set:

1×300 easy swim , every 3rd length backstroke (or double armed backstroke)

(300/3500)