Friday 9/22

Warm-up

  • 1 x 200  – every fourth length uptempo
  • 4 x 75 – 25 kick/50 drill
  • 4 x 25 swim build

Main Set:

4 Rounds

  • 2 x 75 uptempo
  • 2 x 50 FAST
  • 1 x 100 EZ

Round 1: Buoy only. Work on arm extension and throwing arms over your head fast to minimize time out of water. 75s on +20, 50s on +45

Round 2: Kick without fins. This is what you do when you don’t use your arms! 75’s on 20s rest interval. 50’s on 45s rest interval. Make sure slowest kickers in your lane get rest!

Round 3: Swim – try to put arms and legs together! 75s on +20, 50s on +45

Round 4: Rocket round – put on fins and paddles and have fun! 75s on +20, 50s on +45

Dessert

  • 3 x 150 – pull, practice bilateral breathing. Stretch out
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Workout for Thursday, September 20, 2017

Thursday, September 20, 2017

IMs and Stroke focus with Chris and Chris

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 swim, build.  One each stroke

(600/1200)

main set:

6×200 nonfree or IM on cruise+40 sec

#1  straight, max DPS

#2  50 Fly uptempo-rest 10 sec-50 Back/50 Breast/50 Free max DPS

#3  50 Fly max DPS-rest 10 sec-50 Back uptempo-rest 10 sec-50 Breast/50 Free max DPS

#4  50 Fly/50 Back max DPS-rest 10 sec-50 Breast uptempo-rest 10 sec-50 Free max DPS

#5  50 Fly/50 Back/50 Breast max DPS-rest 10 sec-50 Free uptempo

#6  straight, faster than #1

6×100 nonfree or IM on cruise+30 sec

#1  straight, max DPS

#2  25 Fly uptempo-rest 10 sec-25 Back/25 Breast/25 Free max DPS

#3  25 Fly max DPS-rest 10 sec-25 Back uptempo-rest 10 sec-25 Breast/25 Free max DPS

#4  25 Fly/25 Back max DPS-rest 10 sec-25 Breast uptempo-rest 10 sec-25 Free max DPS

#5  25 Fly/25 Back/25 Breast max DPS-rest 10 sec-25 Free uptempo

#6  straight, faster than #1

If you want to focus on a particular stroke, go ahead.  IMs work too.  If you want to be creative, do one set IM and the other your favorite nonfree stroke.

(1800/3000)

last set:

4×150 pull (50 breathing every 3rd stroke/25 uptempo, your choice of breathing pattern) on cruise+15 sec

(600/3600)

Wednesday, September 20, 2017

Wednesday, September 20, 2017

Spike it and then stretch it out to hold it together, with Chris, Griff and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (50 single arm drill/25 kick)

4×50 on cruise+10 sec, descend 1-4

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

The drills focus on core engagement and balanced rotation

(800/1400)

 

Main set:

1×50 on cruise

1×300 on cruise+20 sec

1×100 on cruise

1×300 on cruise+20 sec

1×150 on cruise

1×300 on cruise+20 sec

1×200 on cruise

1×300 on cruise+20 sec

Swim the cruise interval portions of the set at a little bit above 70% level of effort (a bit faster than you would if you were just making a cruise interval).  Go right into the longer interval 300s.  These focus on maintaining tempo, while recovering stroke length and relaxing into the swims.  Cleaning up the stroke and being efficient here is absolutely key.

(1700/3100)

 

Last set:

4×50 on cruise+10 sec

It’s hammer time!  Hold the best speed you can on that interval.

4×50 on cruise+10 sec, ascend 1-4

(400/3500)

Workout for Sunday, September 10, 2017

Sunday, September 7, 2017

Distance, and I REALLY REALLY mean it! with Chris

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick

4×75 (25 6-count drill, 25 4-count drill, 25 2-count drill)

The focus of this drill is on balance and streamlining

4×25 swim build

(700/1300)

main set:

4×800

#1  straight through, even pace

#2  400-rest 20 sec-400

#3  200-rest 15 sec-200-rest 15 sec-200-rest 15 sec-200

#4  100-rest 10 sec-100-rest 10 sec-100-rest 10 sec-100-rest 10 sec-100-rest 10 sec-100-rest 10 sec-100-rest 10 sec-100

The idea here is to maintain pace all the way through the set.  You might need to back off a bit to last the whole 3200 meters.  More rest is built into the later 800s in the form of breaks to help you maintain pace.  We’re burning calories below our aerobic threshold and bulking up our volume/capacity.

(3200/4500)

last set:

4×50 easy backstroke

4×50 kick, build

1×100 easy

(500/5000)

Workout for Saturday, September 9, 2017

Saturday, September 9, 2017

Stroke work with some new drills, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

4×100 free on cruise+10 sec, descend 1-4

8×25 drill

#1-2  Butterfly LRB drill (1 stroke Left side/1 stroke right side/1 stroke both arms)

This drill focuses on undulation of the core and articulation of the thoracic spine.  Punch a small hole in the ice with your head, and then slip your head, chest, core and legs through the hole.

#3-4  Backstroke Rhythm drill (2 stokes Left side/2 strokes Right side)

The focal point here is keeping both arms moving together, in unison.  Too often, I see swimmers doing backstroke with arms that operate independently. Imagine that you have a solid axle running shoulder to shoulder.  As one hand enters, the other exits at the same time.

#5-6  Breaststroke pull-glide-kick-glide drill

This drill focuses on streamlining–a pull into a hard streamlined glide, then a kick, with a narrow draw up and whip kick, into another streamlined glide.  Count to 3 on each glide.  Your streamline is EVERYTHING here.

#7-8  Freestyle Pitch drill

Swim the first third with a relaxed core and eyes forward, kind of like doing an open water race.  In the middle third of the length, get your body position into what you consider to be your normal swimming posture.  On the last third of the length, get your head into alignment with your spine, with your eyes down towards the bottom, and press the Tee–lean your chest and torso down and forward about an inch or two.

1×200 IM swim max DPS

(800/1400)

main set:

2×125 IM

#1  50 fly kick/25 back swim/25 breast swim/25 free swim

#2  50 fly drill/25 back swim/25 breast swim/25 free swim

6×25 fly on cruise+15 sec, maintain pace and perfect form

2×125 IM

#1  25 fly swim/50 back kick/25 breast swim/25 free swim

#2  25 fly swim/50 back drill/25 breast swim/25 free swim

3×50 back on cruise+15 sec, descend 1-3

2×125 IM

#1  25 fly swim/25 back swim/50 breast kick/25 free swim

#2  25 fly swim/25 back swim/50 breast drill/25 free swim

2×75 breast on cruise+20 sec, build each to fast

2×125 IM

#1  25 fly swim/25 back swim/25 breast swim/50 free kick

#2  25 fly swim/25 back swim/25 breast swim/50 free drill

1×150 free, negative split

(1600/3000)

last set:

3×100 pull on cruise+15 sec, ascend 1-3

6×50 kick on cruise+25 sec, descend 1-3, 4-6

100 easy

(700/3700)

Workout for Thursday, September 7, 2017

Thursday, September 7, 2017

An inverted stroke workout, with a 1-3-5 flavor, with Chris and Ryan

warm up:

600 choice

(600/600)

 

set#1:

1×400 (50 free/25 stroke)

Suggested–strokes in IM order

3×200 IM

#1  25 kick/25 swim

#2  25 drill/25 swim

#3  swim

5×100 stroke or IM on cruise+30 sec

descend 1-3-5.  #2 and 4 on moderate, max DPS

(1500/2100)

 

Set#2

4 rounds of:

1×100 kick

1×50 drill

4×25 on cruise+15 sec, descend 1-4

Suggested–one round each stroke.  Pick a drill that focuses on something you need to work on.

(1000/3100)

 

last set:

1×600 pull, but you have to do some thinking…

pattern is 4 times through (25 breathe to the left/25 breathe to the right/25 nonfree/25 breathing every 3rd stroke/25 breathing every 5th stroke/25 nonfree).  Yep–keep your head in the game.

(600/3700)

 

 

Workout for Wednesday, September 6, 2017

Wednesday, September 6, 2017

Picking up the pace (but do it moderately), with Chris, Ryan and Tina

warm up:

600 choice

(600/600)

 

drill set:

4×50 (25 kick/25 swim)

4×25 pitch drill

4×50 drill 

odds are single arm drill; evens are rhythm drill

4×25 pitch drill

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

A reminder–pitch drill is swimming the first third of the length with a relaxed core, kind of open water style (head high in the water), while the middle third is swum as you would normally do in a workout, and the last third is really emphasizing good head position, pressing the Tee, and using the lats to power the stroke.

(800/1400)

 

main set:

3×300

#1 on cruise

#2 on cruise+5 sec

#3 on cruise+10 sec

descend 1-3

3×200

#1 on cruise+5 sec

#2 on cruise+10 sec

#3 on cruise+15 sec

descend 1-3

3×100

#1 on cruise+10 sec

#2 on cruise+15 sec

#3 on cruise+20 sec

descend 1-3

Stay on the clock–no break between rounds.  Also, start your pace moderately.  This set is a lot tougher than it looks.

(1800/3200)

 

last set:

100 easy

4×75 (25 max DPS/50 kick)

100 easy

(500/3700)

Friday (9/8) Workout

Warm Up

6 x 50 Swim
Des 1-3, 4-6
8 x 50 kick +15
1 x 200 Choice Swim
(900)
Main Set
4 x (4 x 50) +20
E/F, F/E, 50 Fast, 50 Easy
4 x 4 x 25 +20
Odds Moderate
Evens Fast
200 Stretch Out
(1200/2100)
Fins + Paddles
8 x 50 +25
1-4 Paddles Only
Des 1-4 to All out effort
5-8 Fins Only
Des 1-4 to All Out Effort
(400/2500)
Pulling
400 Pull Breath 3/5 by 100
(400/2900)

Tuesday (9/5) Workout

Tuesday Workout with Coach Ryan and Coach Kate

WARM UP
1 x 300 Every 3rd length Stroke
4 x 50 Scull / kick IMO
1 x 200 RIMO (Reverse IM order) Drill
(700)
Main Set
4 Rounds:
1 x 125 IM +20
1 x 75 Free +15
3 x 50 Des 1-3 to Strong +20
One round of each stroke
Ex. Round 1: double up fly in the 125 IM and swim 50s fly
Round 2 double up back in the 125 IM and swim 50s back
(1000/1700)
Dessert
8 x 50 Kick +20
Des 1-4, 5-8
6 x 100 Pull +20
Odds Free
Evens Stroke
12 x 25 +15
Odds: Easy
Evens: Fast Choice
(1300/3000)

Monday (9/4) Labor Day Workout

Monday (9/4), Labor Day Workout with Coach Ryan and Coach Kate

WARM UP
1 x 200 DPS
4 x 50 Scull / Kick
4 x 50 Des 1-4
(600)
MAIN SET
3 Rounds:
1 x 200 +20
4 x 50 +15 Des 1-4
1 x 500 +20 No Gear
2 Rounds:
1 x 100 +20
4 x 25 +15 Easy / Fast by 25
1 x 500 +20 Pull
(2400/2800)
Dessert
8 x 50 Kick +20
E/F, F/E, Fast, Easy by 50
4 x 100 Pull Non-Free +15
(800/3600)