Workout for Saturday, May 19, 2018

Saturday, May 19, 2018

Old school stroke work, with Chris and Kate

warmup:

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:

25×100

5 nonfree on cruise+30 sec

2 moderate free on cruise+20 sec

4 nonfree on cruise+25 sec

2 moderate free on cruise+20 sec

3 nonfree on cruise+20 sec

2 moderate free on cruise+20 sec

2 nonfree on cruise+15 sec

2 moderate free on cruise+20 sec

1 nonfree on cruise+10 sec

2 moderate free on cruise+20 sec

(2500/3800)

last set:

5×100

#1 100 kick

#2  25 swim/75 kick

#3  50 swim/50 kick

#4  75 swim/25 kick

#5  100 swim

choice of strokes.  Swims are easy

(500/4300)

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Workout from Thursday, May 17, 2018

Thursday, May 17, 2018

Breakouts, turns and transitions for all occasions, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

3×50 free on cruise+10 sec, descend 1-3

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

3×50 free on cruise+5 sec, descend 1-3

8×25 on cruise+10 sec

Odds:  build nonfree

Evens:  moderate free

(1100/1700)

 

Main set:

1×300 free.  Breathing pattern is 25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke

4×75 rotating IM on cruise+25 sec

#1  fly/back/breast

#2  back/breast/free

#3  breast/free/fly

#4  free/fly/back

4×25 kick on cruise+15 sec, build

 

1×200 free.  Breathing pattern is 25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke

4×50 rotating IM on cruise+20 sec

#1  fly/back

#2  back/breast

#3  breast/free

#4  free/fly

4×25 kick on cruise+15 sec, build

 

1×100 free.  Breathing pattern is 25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke

4×25 rotating on cruise+15 sec.  One each stroke.

4×25 kick on cruise+15 sec, build

Take your time on the freestyle swims.  The off-kilter breathing patterns are designed to draw attention to your stroke balance and symmetry.  Pick up the pace a bit on the stroke work.  The focus here is on breakouts and transitions.  There are plenty of opportunities to work on everything wall-related.  And you get some leg work too.

(1500/3200)

 

Last set:

3×200

#1  pattern is 25 kick of best nonfree stroke/25 moderate free swim

#2  pattern is 25 drill of best nonfree stroke/25 moderate free swim

#3  pattern is 25 swim best nonfree stroke/25 moderate free swim

(600/3800)

Workout for Wednesday, May 16, 2018

Wednesday, May 16, 2018

Maintaining/building tempo at the end, with Chris, Ryan and Tina

 

Warmup:

600 choice

(600/600)

 

Drill set:

1×150 (50 rhythm drill/50 kick/50 rhythm drill)

3×50 on cruise+10 sec, descend 1-3

 

1×150  (50 kick/50 single arm drill/50 kick)

3×50 on cruise+5 sec, descend 1-3

 

1×150 (50 gallop drill/50 kick/50 gallop drill)

3×50 on cruise, descend 1-3

The drill focus today is twofold.  First, get your legs and core involved in your propulsion.  Second, pay attention to your left side/right side stroke balance and symmetry.

(900/1500)

 

Main set:

3×600, with a minute of rest between each

#1  500 moderate—rest 10 sec—100 uptempo

#2  400 moderate—rest 10 sec—200 uptempo

#3  300 moderate—rest 10 sec—300 uptempo

Use the moderate portions to set a nice long stroke length.  On the uptempo portions, maintain that long stroke length, but build your stroke rate up.

(1800/3300)

 

Last set:

4×150

#1  50 swim/50 kick/50 swim

#2  50 single arm drill/50 kick/50 single arm drill

#3  50 rhythm drill/50 kick/50 rhythm drill

#4  50 gallop drill/50 kick/50 gallop drill

100 easy swim

(700/4000)

Workout for Thursday, May 3, 2018

Thursday, May 03, 2018

Fewer repetitions but longer distances, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (50 drill/25 swim max DPS), one each stroke in reverse IM order

4×50 kick, one each stroke in reverse IM order

4×25 swim build, one each stroke in reverse IM order

(600/1200)

 

Main set:

6×50 on cruise+15 sec

Odds nonfree, uptempo pace

Evens moderate free

5×100 on cruise+20 sec

Odds nonfree, uptempo pace

Evens moderate free

4×150 on cruise+25 sec

Odds nonfree, uptempo pace

Evens moderate free

3×200 on cruise+30 sec

Odds nonfree, uptempo pace

Evens moderate free

(2000/3200)

 

Last set:

1×300 swim, every 3rd length kick

Choice of strokes

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

100 easy

(700/3900)

 

 

Wednesday, May 2, 2018

Wednesday, May 2, 2018

Setting up the second half, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (25 kick/50 single arm drill)

4×50 (25 rhythm drill/25 swim max DPS)

4×25 swim, build to fast

Focus on left side/right side stroke symmetry

(600/1200)

 

Main set:

1×400 on cruise+20 sec

4×50 on cruise+5 sec, descend from the pace of first 400 to the pace of the second 400

1×400 at the pace of the last 50

 

1×400 on cruise+20 sec

8×25 on cruise+5 sec, descend from the pace of the first 400 to the pace of the second 400

Note—you should reach a faster target pace

1×400 at the pace of the last 25

(2000/3200)

 

Last set:

4×150

#1  swim

#2  50 kick/100 swim

#3  100 kick/50 swim

#4 kick

(600/3800)

Workout for Thursday, April 26, 2018

Thursday, April 26, 2018

100-200-300 progressions for IM and stroke work with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length nonfree kick

4×50 drill, one each stroke

1×300 swim, every 3rd length nonfree

(800/1400)

 

Main set:

1×100 nonfree on cruise+30 sec

1×200 free on cruise+10 sec

6×50 nonfree on cruise+20 sec, descend 1-3, 4-6

 

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

1×200 free on cruise+5 sec

4×75 nonfree on cruise+25 sec, descend 1-4

 

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

1×200 free on cruise

3×100 nonfree on cruise+30 sec, descend 1-3

In each subsection of descending swims, do the same stroke.  Stay on the clock during each 100-200-300 progression.  Take a break between sections if needed.

(1800/3200)

 

Last set:

4×150, choice of strokes

#1  150 swim

#2  50 kick/100 swim

#3  100 kick/50 swim

#4  150 kick

(600/3800)

Workout for Wednesday, April 25, 2018

Wednesday, April 25, 2018

Working strong finishes a couple of ways, with Chris, Ryan and Tina

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

20×50

4 on cruise+5 sec

1 on cruise

3 on cruise+5 sec

2 on cruise

2 on cruise+5 sec

3 on cruise

1 on cruise+5 sec

4 on cruise

The 50s come in 5 groups of 4×50.  Extra credit if you can make it through all 20 without breaking between groups of 4.  This is actually a very meaty part of the workout.  It gets more difficult as the set progresses.  Very sneaky!

(1300/1900)

 

Main set:

1×100 (25 kick/50 single arm drill/25 swim max DPS)

1×500 swim, even pace

1×100 (25 kick/50 rhythm drill/25 swim max DPS)

1×500 swim, negative split

1×100 (25 kick/50 gallop drill/25 swim max DPS)

1×500 swim, each successive 125 a little faster than the previous one.

The drills focus on left side/right side stroke balance and symmetry.  The 500s work on finishing stronger than they start.

(1800/3700)

 

Last set:

1×100 easy

1×300 swim, every 3rd length kick

(400/4100)

Workout for Thursday, April 19, 2018

Thursday, April 19, 2018

IMs, focusing on one stroke at a time, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×150

#1  swim freestyle, max DPS

#2  kick 50 Fly/50 Back/50 Breast

#3  swim freestyle, max DPS

#4  drill 50 Fly/50 Back/50 Breast

4×100 (50 kick/50 drill)

One each stroke

4×50 swim build

One each stroke

(1200/1800)

 

Main set:

3 rounds of the following:

1×200 free (25 breathe left/25 breathe right/50 every 3rd stroke and repeat)

4×25 swim build on cruise+15 sec

1×200 IM

In round 1, the 25s are Fly.  On the 200 IM, the Fly leg is fast.  The other strokes are moderate.

In round 2, the 25s are Back.  On the 200 IM, the Back leg is fast.  The other strokes are moderate.

In round 3, the 25s are Breast.  On the 200 IM, the Breast leg is fast.  The other strokes are moderate.

(1500/3300)

 

Bonus Round:

1×200 free (25 breathe left/25 breathe right/50 every 3rd stroke and repeat)

4×25 swim freestyle build on cruise+15 sec

1×200 IM, fast on the freestyle leg.  The other legs are moderate.

Unveil this round after completion of Rounds 1-3, and if there is time left.

(500/3800)

 

Last set:

100 easy

4×75 (25 kick/25 drill/25 swim max DPS)

One each stroke

(400/4200)

 

Workout for Wednesday, April 18, 2018

Wednesday, April 18, 2018

Old school pace work with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

1×200 drill, alternating single arm drill and rhythm drill by 50s

6×50 on cruise+5 sec

#1-3 swim max DPS

#4-6 descend

(800/1400)

 

Main set:

3×600 “backwards descend”

#1 on cruise+20 sec

#2 on cruise+10 sec

#3 on cruise

In a conventional descend set, the interval remains unchanged throughout the set, but the speed picks up on successive repeats.  In a backwards descend set, the speed remains the same, but the sendoff interval gets shorter.  This is a great set for doing pace work.  You’re asked to maintain the same pace, but it takes more effort to do so as the set progresses.  As an extra twist, whatever gear you start the set with, you use all the way through.  No changes.  For example, if you start with pulling gear, you use pulling gear all the way through the set.  If you start with no gear, you don’t get to reach for your fins and paddles halfway through the set.

(1800/3200)

 

Last set:

4×50 on cruise+10 sec, ascend 1-4

Start at cruise pace on the first one and ease up to around 2-3 sec rest on the last one.

1×200 drill, alternating single arm and rhythm drills by 50.

1×100 easy

(500/3700)

 

Workout for Wednesday, April 11, 2018

Wednesday, April 11, 2018

Holding pace after an intensity spike, with Chris, Ryan and Tina

warm up:

600 choice

(600/600)

drill set:

3×150

odds:  50 drill/50 swim/50 drill.  Choice of single arm or rhythm drill, focusing on left side/right side stroke balance and symmetry.

evens:  50 kick/50 swim/50 kick

3×50 Golf on cruise+10 sec

(600/1200)

main set:

1×200 uptempo, with 10 sec rest, and right into

1×400 free

1×150 uptempo (faster than 200), with 10 sec rest, and right into

1×400 free

1×100 uptempo (faster than 150), with 10 sec rest, and right into

1×400 free

1×50 uptempo (fastest), with 10 sec rest, and right into

1×400 free

Take a Masters Minute after the 400.  On the 400s, try to hold the pace and stroke together–don’t settle into an “easy swim” for the first 100 or so after the intensity spike.

(2100/3300)

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 after each one

4×100 pull on cruise+15 sec

Breathing 25 left side/25 right side/25 every 3rd stroke/25 every 5th stroke

(600/3900)