5/23 IM & Stroke Workout 

Warm up 4 x 3 x 50
1-3: Scull / kick 

4-6: swim free

7-9: Fly, bk, breast by 50

10-12: free 
(600)
4 rounds:

1 x 200 IM or Stroke

1 x 50 Moderate 

1 x 100 IM or Stroke 

1 x 50 Fast 

1 x 200 IM or Stroke 

1 x 50 easy
IMs are on +30

50s one of each stroke by round +45
(2600/3200)
Dessert 

8 x 50 
Breathe 4,3,2,1 by 50
(400/3600)

Friday 5/19/2017

  • Warm-up
  • 4 x 75 : odds 50 swim/25 kick. evens 50 swim/25 scull
  • 4 x 50 :  drill/swim
  • 4 x 25 : work on streamline

Main Set

NOTE: Purpose of main set is to sprint, then drain your legs, then do some more sprinting

  • 4 x 25 SPRINT + 30
  • 2 x 50 SPRINT + 50
  • 4 x 25 SPRINT + 30
  • 150 EZ

Now… drain the legs –

  • 10 x 25 kicking – SPRINT on 30 second rest interval

Do some more sprinting

3 Rounds

  • 50 uptempo + 50
  • 50 SPRINT
  • 50 EZ

Set for Saturday, May 20, 2017

Saturday, May 20, 2017

IMs, with lots of chances to work the walls, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length nonfree

4×75 (50 drill/25 swim)

one each stroke

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

(800/1400)

main set:

4 rounds of:

1×250 IM

Round 1:  50 fly kick/50 fly drill/50 back/50 breast/50 free

Round 2:  50 fly/50 back kick/50 back drill/50 breast/50 free

Round 3:  50 fly/50 back/50 breast kick/50 breast drill/50 free

Round 4:  50 fly/50 back/50 breast/50 free kick/50 free drill

4×25 on cruise+15 sec, descend 1-4

Round 1:  fly

Round 2:  back

Round 3:  breast

Round 4:  free

1×50 easy free

(1600/3000)

last set:

4×200 free pull on cruise+15 sec

negative split

(800/3800)

Saturday 5/13 Workout

600 Choice Warm Up

600/600

 Main/Drill Set Combo

 3 times through regroup between rounds:

{4 x 50 Drill / Swim by 25’s 5 sec between

{1 x 200 Swim IM no sloppy turns +15

{4 x 50 Kick 5 sec between

{*1 x 400 Swim IM work your streamlines  no sloppy transitions between strokes +60

* Choice of 2 X 200 IM as alternative to 400 IM

Round one: 4 x 50 Fly Drill (3 kicks, 1 pull), 200 IM, 4 x 50 Kick Fly, 400 IM

Round two: 4 x 50 Back Drill (gallop), 200 IM , 4 x 50 Kick Back, 400 IM

Round three: 4 x 50 Breast Drill (3 count glide), 200 IM, 4 x 50 Kick Breast,400 IM

3000/3600

 Dessert

400 Free stretch out

400/4000

Workout for Wednesday, May 17, 2017

Wednesday, May 17, 2017

A distance set that keeps you moving, with Chris, Ryan and Tina

warm up:

600 choice

(600/600)

drill set:

3×200

#1  50 swim/50 kick

#2  50 single arm drill/50 swim

#3  50 rhythm drill/50 swim

4×25 swim, build on cruise+10 sec

(700/1300)

main set:

4×50 on cruise+5 sec, descend 1-4

1×100 on cruise

4×50 on cruise+10 sec, descend 1-4

1×200 on cruise

4×50 on cruise+15 sec, descend 1-4

1×300 on cruise

4×50 on cruise+20 sec, descend 1-4

1×400 on cruise

Stay on the clock throughout the set, and as the 50 intervals get longer, descend to a faster time.

(1800/3100)

last set:

4×50 on cruise+10 sec, ascend 1-4

4×75 (25 kick/50 drill)

odds:  drill is single arm drill

evens:  drill is rhythm drill

1×100 easy swim

(600/3700)

Workout for Sunday, May 14, 2017

Sunday, May 14, 2017

Celebrating Mother’s Day Big Distance style, with Chris

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick

4×75 

odds:  50 kick/25 swim

evens:  50 drill/25 swim

(600/1200)

main set:

3×200 on cruise+20 sec, mild descend 1-3

2×400 on cruise+30 sec

#1 at the pace of the last 200, #2 slightly faster

1×800 on cruise+40 sec, even pace

2x400 on cruise+30 sec, drafting and rotating leaders

#1 rotate leader every 100

#2 rotate leader every 50

3×200 on cruise+20 sec, descend 1-3

(3600/4800)

 

last set:

1×200 warm down

(200/5000)

Workout for Thursday, May 11, 2017

Thursday, May 11, 2017

Putting the screws to nonfree intervals, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, choice of strokes.  Every 3rd length kick without a board.

8×50

One pair each stroke

Odds:  25 drill/25 swim

Evens:  25 kick/25 swim

4×25 swim build

One each stroke

(800/1400)

 

Main set:

Part 1:

4×50 nonfree on cruise+20 sec

1×50 easy choice on cruise+20 sec

 

3×50 nonfree on cruise+15 sec

1×50 easy choice on cruise+20 sec

 

2×50 nonfree on cruise+10 sec

1×50 easy choice on cruise+20 sec

 

1×50 nonfree on cruise+5 sec

1×50 easy choice on cruise+20 sec

(700/2100)

 

Part 2:

1×100 IM on cruise+20 sec

1×100 free, moderate with perfect technique on cruise+20 sec

 

2×100 IM on cruise+25 sec, descend 1-2

1×100 free, moderate with perfect technique on cruise+20 sec

 

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

1×100 free, moderate with perfect technique on cruise+20 sec

(900/3000)

 

Last set:

4 rounds of:

1×50 kick, build

2×25 kick, fast

1×50 kick, easy

15 sec rest after everything

(600/3600)

 

 

 

Workout for Wednesday, May 10, 2017

Wednesday, May 10, 2017

Hustle and then stretch it out distance with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75

Odds:  50 kick/25 swim

Evens:  50 single arm drill or rhythm drill/25 swim

Focus on core engagement and left-right stroke balance and rotation.

3×50 swim Golf on cruise+10 sec

(600/1200)

 

Main set:

4×25 on cruise

1×100 on cruise+30 sec

 

4×50 on cruise

1×200 on cruise+30 sec

 

4×75 on cruise

1×300 on cruise+30

 

4×100 on cruise

1×400 on cruise+30 sec

Stay on the clock and don’t take any breaks in this set.  The rest you need is built in.  The sets of 4 swims are geared to keep you in pretty constant motion at reasonably intense level.  The longer swims are designed to stretch out, and find a rhythm—steady pace, stroke count and breathing pattern.  The larger interval is in case you want to swap gear in or out during the set.

(2000/3200)

 

Last set:

4×75

Odds:  50 drill/25 swim

Evens:  50 kick/25 swim

3×50 swim on cruise+10 sec, ascend 1-3

(600/3800)

Workout for Thursday, May 4, 2017

Thursday, May 4, 2017

May the Force be with your IMs, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×200 swim

Count strokes on the odd lengths and decrease by at least 1 stroke on the even lengths

4 rounds of:

1×25 kick

1×50 (25 kick/25 drill)

1×75 (25 kick/25 drill/25 swim)

One round each stroke

(800/1400)

 

Main set:

4×100 IM on cruise+25 sec

#1  build the Fly

#2  build the Back

#3  build the Breast

#4  build the Free

 

4×200 IM on cruise+30 sec, descend 1-4

 

8×50 choice nonfree on cruise+15 sec

The 50s are an opportunity to focus on a particular stroke or transition/turn

(1600/3000)

 

Last set:

6×100 pull on cruise+10 sec

Odds—breathe every 3rd stroke/5th stroke/3rd stroke/7th stroke by 25

Evens—50 breathing in your normal pattern/50 breathing 2 left-2 right

1×300 kick

(900/3900)

 

workout for Wednesday, May 3, 2017

Wednesday, May 3, 2017

Working on strong back halves with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×200 swim

Count strokes on the odd lengths.  On the even lengths, take at least one fewer stroke

4×50 kick, build, on cruise+20 sec

4×25 single arm drill with your hands in a fist

4×75 swim on cruise+15 sec, building by 25s

(800/1400)

 

Main set:

1×200 moderate.  Get your time

1×400.  Start with your 200 time from above, and add a faster 200 at the end.  Get your time.

1×600.  Start with your 400 time from above, and add a faster 200 at the end.  Get your time.

1×800.  Start with your 600 time from above, and add a faster 200 at the end.

 

Take a Masters minute between each swim to regroup.

(2000/3400)

 

Last set:

100 easy

4×100 kick on cruise+30 sec

Easy/medium.fast/easy by 25

100 easy

(600/3400)