Saturday 7/22/17 Workout

“It’s not always about a hard workout.  Do yourself a favor and think about your swimming!”

600 choice warm up

600/600

warm up set

200 free: focus even lengths throw in a pause in your stroke and see if you are pushing back on the water rather than down or sideways

200 IM: focus on drilling your weak stroke(s) and swimming your best

200 free: focus on building your 100s to get your heart rate up and wake yourself up

600/1200

main set

4X50 fly: focus on the t-press get rid of the “old school” super dolphin style

200 free: focus on swimming downhill

100 IM: focus work the fly

50 easy

4X50 back: focus on the catch

200 free: focus on feeling the water through the stroke are you really catching and holding it

100 IM: focus work the back

50 easy

4X50 breast: focus on finishing your kick with a squeeze rather than peter out

200 free: focus on timing your 6 beat kick so you have a down kick on the same side and at the same time as your hand finishes your stroke

100 IM: focus work the breast

50 easy

4X50 free: focus let your core drive your stroke

200 free: focus smooth acceleration through your pull get rid of the one speed pull

100 IM: focus work the free

50 easy

2200/3400

hungry for more

400 IM or 4X100 IM mash up (one 100 IM after another without breaks) or 400 free open water style (no walls and practice sighting)

Set for Wednesday, July 19, 2017

Wednesday, July 19, 2017
Coach Mo says “There’s nothing wrong with short stuff on a distance day, as long as you keep them moving!” with Chris, Kate and Tina
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
4×50 drill, odds single arm, and evens rhythm drill
Focus on core engagement and balanced rotation
4×50 swim on cruise+10 sec, descend 1-4
(700/1300)
main set:
Half Moon, Quarter Moon, Full Moon.  Anyone get the reference?
2×150 on cruise
4×75, odds on cruise+5 sec and evens on cruise-5 sec
1×300 on cruise+30 sec
2×100 on cruise
4×50, odds on cruise+5 sec, evens on cruise-5 sec
1×200 on cruise+30 sec
2×50 on cruise
4×25, odds on cruise+5 sec, evens on cruise-5 sec
1×100 on cruise+30 sec
Stay on your interval throughout the whole set.  In each group of 3 swims, the first 2 get your pulse elevated and get you huffing and puffing.  The longer straight swim is not easy, but the idea is to recover your stroke length and rhythm, while maintaining a level of easy speed.
(1800/3100)
last set:
1×100 easy
4×75
odds:  25 kick without a board/50 single arm or rhythm drill
evens:  swim, descending your stroke count on each 25
(400/3500)

Thursday 7/20 Workout

IM / Stroke day with Coach Ryan and Coach Chris 
Warm up

4 x 75 Scull / kick / swim Reverse IM order (RIMO)
8 x 50 Kick 2 of each + 15
1 x 200 Choice 
(900)
Main Set

4 rounds 

1 x 200 +20

50 easy

1 x 100 +15

50 easy
Odd Rounds: 200 + 100 IM

Even Rounds: 200 + 100 Stroke 
(1600/2500)
Dessert 

12 x 25 +15 Choice 

Odds: Easy

Evens: Fast
1 x 200 Kick Choice 
8 x 50 +20

Breath 4,3,2,1 per 50
(900/3400)

Monday 7/17 Workout 

Middle Distance 

Monday Workout
Warm Up

4 x 75 Scull / kick / swim

4 x 50 

Odd: easy

Even: Strong 
1 x 200 Free DPS
(700)
Main Set

2 x 300 +20 Des 1-2
2 x 200 +15 Des 1-2 

2 x 100 +10 Des 1-2 
100 Easy 
1 x 300 +20 Strong 

1 x 200 +15 Strong 

1 x 100 +10 Strong 
(1800/2500)
3 x 200 

1: Kick

2: Pull

3: Kick 
(600/3100)

7/14 Friday Workout

Warm Up
4 x 75 Scull / kick / swim by 25

4 x 50 stroke / free by 25 (IM order)

4 x 50 build

4 x 25 Odds: fast evens: easy
(800)
Main Set

2 rounds:

1 x 200 +15

3 x 100 Rd 1 +5 Rd 2 C

1 x 200 +15
(1400/2200)
2 rounds: 

1 x 50 + 10

4 x 25 Choice +10

1 x 50 + 10
(400/2600)
4 x 100 Choice 
(400/3000)
Wilfred Ryan Garcia

1(408)-693-1255

Workout for Thursday, July 13, 2017

Thursday, July 13, 2017

Focusing on your favorite nonfreestyle stroke, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

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

4×75 (25 kick/50 drill)

One each stroke

4×25 build

One each stroke

(600/1200)

 

Main set:

1×50 nonfree on cruise+15 sec

1×100 free, moderate, on cruise+15 sec

2×50 nonfree on cruise+15 sec

1×100 free, moderate, on cruise+15 sec

3×50 nonfree on cruise+15 sec

1×100 free, moderate, on cruise+15 sec

4×50 nonfree on cruise+15 sec

1×100 free, moderate, on cruise+15 sec

Descend the 50s in each group if doing the same stroke.  If mixing things up, build them.

 

1×200 nonfree, build, on cruise+30 sec

1×100 free, moderate, on cruise+15 sec

1×200 nonfree, build, on cruise+30 sec

2×100 free, moderate, on cruise+15 sec

1×200 nonfree, build, on cruise+30 sec

3×100 free, moderate, on cruise+15 sec

(2100/3300)

 

Last set:

10×50 kick on cruise+20 sec

Odds:  build nonfree

Evens:  choice of strokes, moderate

1×200 easy swim or pull

(700/4000)

 

Workout for Wednesday, July 12, 2017

Wednesday, July 13, 2017

Holding pace while tightening the intervals, with Chris, Kate and Tina

 

Warmup:

600 choice

(600/600)

 

Drill set:

4×75 (50 drill/25 swim)

Drills are either single arm drill or rhythm drill

4×50 kick, build

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

(700/1300)

 

Main set:

1×300 on cruise+10 sec

2×150

#1 on cruise+10 sec

#2 on cruise+5 sec

3×100

#1 on cruise+10 sec

#2 on cruise+5 sec

#3 on cruise

 

Take a Masters Minute

 

1×300 on cruise

2×150

#1 on cruise+5 sec

#2 on cruise

3×100

#1 on cruise+10 sec

#2 on cruise+5 sec

#3 on cruise

 

Maintain the same pace on all swims.  It will get more difficult as you get deeper into the set.

(1800/3100)

 

Last set :

1×100 easy

4×100 (50 kick with no board/50 swim max DPS)

(500/3600)

 

Set for Sunday, July 9, 2017

 

Sunday, July 9, 2017

Distance with specific focus points with Chris

 

warm up:

600 choice

(600/600)

 

First set (we’re a little out of our usual order today):

2 rounds of 4×100

in each round:

#1 on cruise+15 sec

#2 on cruise+10 sec

#3 on cruise+5 sec

#4 on cruise

(800/1400)

 

main set:

5 rounds of:

4×25 drill

1×500, focusing on what we learned in the drills.

 

In round 1, the drill is Pitch Drill.  During the first third of the length, swim uphill, with the spine in alignment, eyes forward and hips low.  During the middle third of the length, swim as you would normally.  On the last third, press the chest down about an inch–lean forward, while keeping the spine aligned.  The water should be hitting at the crown of your head, and your eyes should be looking at the bottom of the pool.  This should make the extension into the early vertical forearm easier.

 

In round 2, the drill is Belly Button Drill.  For several strokes during the length, draw your belly button back to your spine.  This activates your abdominal muscles, your core.  Pay attention to how this cleans up your body alignment.

 

In round 3, the drill is Long Arm Dog Paddle (also called Underwater Recover Free).  While maintaining a good body alignment, work on the extension out front, and focus on extending into the early vertical forearm.  Pay attention to how the scapula slides forward as we extend into the catch.

 

In round 4, we’re not doing a drill per se.  We’re doing a spot check on our body alignment.  Swim these 25s with a pull buoy between your ankles.  Are you fishtailing?  If you are, think about the 3 drills we did earlier, and apply them.

 

In round 5, our drill is a summation of our earlier drill work.  Pick either single arm or rhythm drill.  Try it this way–start with the full stroke, with both arms going.  When you shut down one arm, your body rotation shouldn’t change a bit, and you should be able to add or delete arm strokes without missing a beat.

(3000/4400)

 

last set:

4×100

#1 on cruise

#2 on cruise+5 sec

#3 on cruise+10 sec

#4 on cruise+15 sec

While maintaining good stroke technique, ascend these 100s as a warmdown.

(400/4800)

Set for Saturday, July 8, 2017

Saturday, July 8, 2017

Big minisets with Chris and Kate

 

warm up:

600 choice

(600/600)

 

drill set:

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

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

drills:  Fly, Back and Free–2 stroke rhythm drill, focusing on core engagement; breast–2 streamlined kicks/1 pull.  Focus on getting lined up directly behind the arms and shoulders.

4×25 swim build.  One each stroke

(600/1200)

 

main set:

4×125 IM on cruise+30 sec.  Double up on your favorite nonfree stroke

1×100 free, breathing 25 left side/25 right side/50 every 3rd stroke

 

4×100 nonfree on cruise+25 sec.  Descend if doing the same stroke on all.  Otherwise, build each swim

1×200 free, breathing every 3rd stroke/every 5th stroke by 50

 

4×75 rotating IM on cruise+20 sec.  Focus on transition turns.

1×300 free, every 3rd length kick

 

1×200 nonfree, building each 50 (Ha ha.  Gotcha.  The pattern has been broken!  I wanted you to do a full 200)

1×400 free, breathing 50 every 3rd stroke/50 breathing 2 strokes left-2 strokes left

(2400/3600)

 

last set:

4×75 (50 kick build to fast/25 easy swim)

1×100 easy

(400/4000)

Set for Thursday, July 6, 2017

Thursday, July 6, 2017

Cleaning up IMs, stroke by stroke, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×200

#1  free, breathing 25 left side/25 right side/50 every 3rd stroke

Focus on stroke symmetry and balance

#2  IM (25 streamlined kick without a board/drill)

Drills are 2 stroke rhythm drill for Fly, Back and Free, and 2 streamlined kicks+1 pull for Breast

#3  IM (25 drill/25 swim max DPS)

Drills as above

#4  IM (25 streamlined kick without a board/25 swim max DPS)

(800/1400)

 

Main set:

1×250 IM (50 kick/50 drill on Fly, swim the rest max DPS)

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

50 easy

 

1×250 IM (50 kick/50 drill on Back, swim the rest max DPS)

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

50 easy

 

1×250 IM (50 kick/50 drill on Breast, swim the rest max DPS)

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

50 easy

 

1×250 IM (50 kick/50 drill on Free, swim the rest max DPS)

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

50 easy

(1600/3000)

 

Last set:

1×300 pull, every 3rd length nonfree

8×50 kick on cruise+20 sec

2 each stroke, descend each pair

100 easy swim

(800/3800)