Workout for Saturday, November 18, 2017

Saturday, November 18, 2017
Nonfree with a choice of focus, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length nonfree
4×50 drill, one each stroke
1×200 (25 swim/25 kick)
4×25 swim, build.  One each stroke
(800/1400)
main set:
4×100 nonfree on cruise+30 sec
1×200 moderate free on cruise+15 sec
3×100 nonfree on cruise+25 sec
1×200 moderate free on cruise+15 sec
2×100 nonfree on cruise+20 sec
1×200 moderate free on cruise+15 sec
1×100 nonfree on cruise+15 sec
1×200 moderate free on cruise+15 sec
Choice of nonfree strokes on the 100s.  If you’re doing the same stroke in a group of 100s, descend them.  If you’re mixing and matching strokes, do your 100s as build.  IMs are an option.
(1800/3200)
last set:
4×50 kick on cruise+25 sec, descend 1-4
1×100 moderate free on cruise+10 sec
3×50 kick on cruise+20 sec, descend 1-3
1×100 moderate free on cruise+10 sec
2×50 kick on cruise+15 sec, descend 1-2
1×100 moderate free on cruise+10 sec
1×50 kick, build, on cruise+10 sec
1×100 moderate free on cruise+10 sec
(900/4100)
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Workout for Thursday, November 16, 2017

Thursday, November 16, 2017

Strokework—perchance to focus, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

300 swim, every 3rd length kick

4×50 drill, one each stroke

300 swim, every 3rd length nonfree

(800/1400)

 

Main set:

Part 1:

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

1×50 moderate free

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

1×50 moderate free

1×100 nonfree, max DPS

1×50 moderate free

Do the same nonfree stroke on all portions of this set.

(450/1850)

 

Part 2:

8×25 nonfree on cruise+15 sec

1×100 moderate free

4×50 nonfree on cruise+20 sec

1×100 moderate free

2×100 nonfree on cruise+30 sec

1×100 moderate free

1×200 nonfree, max DPS

1×100 moderate free

You are free to mix and match nonfree strokes on this part of the set.  IMs are an option.  If you are doing the same stroke or IMs on a section, descend the nonfree swims.  If you are mixing strokes or doing portions of IMs, build the nonfree swims.

(1200/2650)

 

Part 3:

8×25 kick on cruise+15 sec

1×100 moderate free swim

4×50 kick on cruise+20 sec

1×100 moderate free swim

2×100 kick on cruise+30 sec

1×100 moderate free swim

1×200 kick, build

1×100 moderate free swim

Choice of strokes on the kick portions

(1200/3850)

 

Last set:

3×150 pull on cruise+30 sec

Middle 50 of each is choice of nonfree stroke.

(450/4300)

 

 

Workout for Wednesday, November 15, 2017

Wednesday, November 15, 2017

Strong down the middle, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×200 free (25 pitch drill/25 swim)

Work on establishing balance in the water

4×75 (50 drill/25 kick)

Select drills that focus on left side/right side balance, such as variations on single arm and rhythm drills

4×25 swim build

(600/1200)

 

Main set:

1×200 uptempo

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

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

1×800 (300 moderate/200 uptempo/300 moderate)

30 sec rest after each one.

 

Despite the strong 200 in the middle of each swim, the real focus of this set is on the moderate portions.  “Moderate” does not mean easy, slow or sloppy.  “Moderate” means that the emphasis is not on pressing the pace and working hard—rather it’s on cleaning up your stroke technique and working on your balance in the water.  It’s about efficiency in the water.  When we build up levels of fatigue, our stroke mechanics tend to get sloppy.  The moderate portions after the uptempo parts allow us to regain our proper form.  Use the moderate portions at the beginning of a swim to set your mechanics in place, and build off that stroke into the uptempo portions.  Try to hold your stroke together, no matter the pace.  It is okay to give up a couple of seconds if we can keep our stroke and rhythm nice and clean during a set like this. It will pay dividends in the long run.

(2000/3200)

 

Last set:

Twice through:

1×100 (75 swim/25 kick) on cruise+15 sec

1×100 (50 swim/50 kick) on cruise+20 sec

1×100 (25 swim/75 kick) on cruise+25 sec

1×100 kick on cruise+30 sec

100 easy swim

Moderate on the swim portions.  Build the kick portions.  The intervals will be kind of tight—think of this as an aerobic warmdown.

(1000/4200)

Workout for Sunday, November 12, 2017

Sunday, November 12, 2017
Spike and Settle distance with Chris
warm up
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
4×75 (25 kick/50 drill)
Drills are either single arm or rhythm drill.  Focus on left side/right side balance and stroke symmetry.
4×50 (25 swim/25 pitch drill)
Use these to dial in your head to toe balance
4×25 swim, build
(900/1500)
main set:
1×200 moderate–rest 10 sec–1×500 moderate
1×150 faster pace–rest 10 sec–1×500 moderate
1×100 even faster pace–rest 10 sec–1×500 moderate
1×50 fastest pace–rest 10 sec–1×500 moderate
1 minute rest between rounds.
The focus of this set is to initiate the round with a spike in effort–much like the start of an open water race.  Then, after a short break, settle into a steady pace 500.  Recover your pace and rhythm after a hard effort.  As the set progresses, the spike gets shorter and more intense.
(2500/4000)
last set:
100 easy
4 rounds of:
1×50 kick
1×50 drill
1×25 swim, perfect technique
1×25 swim, start with perfect technique and build to fast
1×50 easy
Choice of strokes
(900/4900)

Workout for Thursday, November 9, 2017

Thursday, November 9, 2017

Stroke work, with a softer hammer this time, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×100 free

1×50 nonfree kick

 

1×100 free

2×50 nonfree

#1  kick

#2  drill

 

1×100 free

3×50 nonfree

#1  kick

#2  drill

#3  swim

 

1×100 nonfree

1×50 kick, choice of strokes

 

1×100 nonfree

2×50 choice of strokes

#1  kick

#2  drill

 

1×100 nonfree

3×50 choice of strokes

#1  kick

#2  drill

#3  swim

(1200/1800)

 

Main set:

4×50 nonfree on cruise+20 sec

1×100 moderate free on cruise+15 sec

 

2 rounds of:

3×50 nonfree on cruise+15 sec

1×100 moderate free on cruise+15 sec

 

3 rounds of:

2×50 nonfree on cruise+10 sec

1×100 moderate free on cruise+15 sec

The focus of this set is on the 50s nonfree (your choice of strokes).  Within each group, if you’re doing the same stroke, descend the 50s.  If you’re mixing and matching strokes, build the 50s.

(1400/3200)

 

Last set:

3 rounds of:

2×75 kick

#1  25 fast/25 easy/25 fast

#2  25 easy/25 fast/25 easy

4×25 with fast streamlined breakouts. 

After 2-3 good strokes, moderate kick or swim the rest of the way.  Choice of stroke.  15 sec rest after everything.

 

150 easy

(800/4000)

Workout for Wednesday, November 8, 2017

Wednesday, November 8, 2017

The uphill grind, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

6×150

Odds:  50 kick/50 single arm drill/50 swim max DPS.  Focus on left side/right side stroke balance

Evens:  25 pitch drill/50 swim/25 pitch drill/50 swim.  Focus on swimming”downhill.”

(900/1500)

 

Main set:

1×100 on cruise+5 sec

1×200 on cruise+10 sec

1×300 on cruise+15 sec

1×400 on cruise+20 sec

1×500 on cruise+25 sec

1×600 on cruise+30 sec

The goal of this set is to maintain the same pace from start to finish.  It’s not as easy as you think, and you must be careful to begin the set at a sustainable pace.  If you start out too fast, you will probably break down before you get to the end, and that’s negative training.  Hence starting with the 100 and increasing the distances, rather than the other way around.  This way, in addition to the overall conditioning, the set becomes an exercise in pacing as well.

(2100/3600)

 

Warm down set:

1×100 easy

Try backstroke or (even better) double arm backstroke

2×150 (50 kick/50 pitch drill/50 swim, choice of strokes, easy)

(400/4000)

 

Workout for Sunday, November 5, 2017

Sunday, November 5, 2017
Downhill distance with Chris
warm up:
600 choice
(600/600)
drill set:
3×300
#1  every 3rd length nonfree
#2  every 3rd length kick
#3  50 drill/25 swim
You know my favorite drills–the ones that emphasize balance stem to stern, and left to right.
6×50
#1-3  25 pitch drill/25 swim
#4-6  descend
Pitch drill–first third of the length, swim with eyes forward and let your hips sink.  Middle third, back to your regular swimming posture.  Last third, engage your core–draw your belly button back towards your spine, press the Tee, eyes at the bottom of the pool, and lift your upper abdomen.  You’ll feel like you’re swimming downhill.
(1200/1800)
main set:
3x broken 1000s
#1  200 pitch drill-rest 10 sec-800 swim
#2  400 swim-rest 10 sec-200 pitch drill-rest 10 sec-400 swim
#3  800 swim-rest 10 sec-200 pitch drill
The idea on this set is to bring our focus to body balance and alignment.  Ideally, we map some of this stuff onto our swims.  Improvement is an iterative process–we are exposed to new ideas, and we incorporate them bit by bit.  Stay focused.
(3000/4800)
last set:
1×100 swim
1×50 kick
1×100 swim
2×50 kick
1×100 swim
3×50 kick
1×100 swim
4×50 kick
1×100 swim
(1000/5800)

Workout for Saturday, November 4, 2017

Saturday, November 4, 2017
Stroke and free, inside and out, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×75 (25 kick/25 drill/25 swim), one each stroke
4×25 kick, one each stroke
4×50 (25 drill/25 swim build), one each stroke
(600/1200)
main set:
1×200 free on cruise+10 sec, moderate
3×100 nonfree on cruise+30 sec, descend 1-3
1×200 free on cruise+10 sec, moderate
2×100 nonfree on cruise+25 sec, descend 1-2
1×200 free on cruise+10 sec, moderate
1×100 nonfree on cruise+20 sec, best of set
100 easy
1×100 free on cruise+10 sec
1×200 nonfree on cruise+40 sec
2×100 free on cruise+10 sec, descend 1-2
1×200 nonfree on cruise+35 sec
3×100 free on cruise+10 sec, descend 1-3
1×200 nonfree on cruise+30 sec
Hold pace on the 200s
100 easy
(2600/4200)
last set:
5×100 pull on cruise+15 sec, moderate
breathing pattern:  25 left/25 right/50 bilateral pattern of choice.  Set of focus is left side/right side balance.
(500/4700)

Workout for Thursday, November 2, 2017

Thursday, November 2, 2017

Sneaking in some kick and uptempo stroke work with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×200

#1  swim, max DPS, choice of strokes

#2  odd lengths nonfree kick.  Even lengths swim, choice

#3  odd lengths nonfree drill.  Even lengths swim, choice

#4  odd lenths nonfree swim.  Even lengths swim, choice

(800/1400)

 

Main set:

5×100

#1  free on cruise+10 sec

#2  25 nonfree/75 free on cruise+15 sec

#3  50 nonfree/50 free on cruise+20 sec

#4  75 nonfree/25 free on cruise+25 sec

#5  nonfree on cruise+30 sec

Build the nonfree lengths.  Max DPS on the freestyle.

50 easy

4×200 nonfree with 30 sec rest after each

#1  50 uptempo kick/150 swim max DPS

#2  50 swim max DPS/50 uptempo kick/100 swim max DPS

#3  100 swim max DPS/50 uptempo kick/50 swim max DPS

#4  15 swim max DPS/50 uptempo kick

50 easy

5×100

#1  nonfree on cruise+30 sec

#2  75 nonfree/25 free on cruise+25 sec

#3  50 nonfree/50 free on cruise+20 sec

#4  25 nonfree/75 free on cruise+15 sec

#5  100 free on cruise+10 sec

Build the nonfree lengths.  Max DPS on the freestyle.

(1900/3300)

 

Last set:

4 rounds of:

1×50 nonfree or kick, fast on cruise+30 sec

1×100 swim, moderate/recovery on cruise+30 sec.  Choice of strokes

(600/3900)

 

Workout for Wednesday, November 1, 2017

Wednesday, November 11, 2017
Distance sandwiches with Chris, Ryan and Tina
warm up:
600 choice
(600/600)
drill set:
1×300, every 3rd length kick
4×75
odds:  50 single arm drill/25 pitch drill
evens:  50 rhythm drill/25 pitch drill
4×25 swim, build
(700/1300)
main set:
1×300 moderate on cruise+10 sec
1×400 uptempo on cruise
1×300 moderate on cruise+10 sec
1×200 moderate on cruise+10 sec
1×300 uptempo on cruise, faster pace than previous 400
1×200 moderate on cruise+10 sec
1×100 moderate on cruise+10 sec
1×200 uptempo on cruise, faster pace than previous 300
1×100 moderate on cruise+10 sec
(2100/3400)
last set:
8×75 (25 kick/25 drill/25 swim)
odds:  drill is rhythm drill
evens:  drill is pitch drill
(600/4000)