Workout for Wednesday, August 15, 2018

Wednesday, August 15, 2018

Building the pace, with Chris and Ryan

Warm up:

600 choice

(600/600)

 

Drill set:

4×200

#1  50 kick/50 swim/50 kick/50 swim

#2  50 single arm drill/50 swim/50 single arm drill/50 swim

#3  50 rhythm drill/50 swim/50 rhythm drill/50 swim

#4  25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke.  Twice through

(800/1400)

 

Main set:

4×100 on cruise+15 sec, descend 1-4

1×400 at the pace of the last 400

 

4×75 on cruise+15 sec, descend 1-4

1×300 at the pace of the last 75

 

4×50 on cruise+15 sec, descend 1-4

1×200 at the pace of the last 50

 

4×25 on cruise+15 sec, descend 1-4

1×100 at the pace of the last 25

 

This is kind of like Sunday’s set, but the focus is slightly different (or at least more specific).  As the distances decrease, the pace should get a little stronger.  Hence your 100 should be at a faster pace than your 400.  Take a Masters minute after the longer swims.

(2000/3400)

 

Last set:

1×100 easy

4×75 (25 backstroke/25 easy free/25 kick)

(400/3800)

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Workout for Thursday, August 9, 2018

Thursday, August 9, 2018

Dicing stroke work finer and finer, and sneaking in some kicking at the same time, with Chris and Cameron

Warm up:

600 choice

(600/600)

 

Drill set:

4×50 freestyle Golf on cruise+10 sec

4×75 rotating IM.  Each 75 is 25 kick/25 drill/25 swim

4×50 free on cruise+5 sec, breathing 25 to the left side and 25 to the right side

4×25 swim build.  One each stroke

(800/1400)

 

Main set:

2×200 nonfree on cruise+30 sec, descend 1-2

1×300 swim, every 3rd length kick

4×100 nonfree on cruise+25 sec, descend 1-4

1×200 swim, even lengths kick

8×50 on cruise+20 sec, descend 1-4, 5-8

1×100 kick

16×25 on cruise+15 sec

Odds:  good effort (80%+) nonfree

Evens:  moderate free, focusing on perfect technique

Build the kick lengths

(2200/3600)

 

Last set:

4×100 swim or pull on cruise+15 sec

Breathe 25 to the left side/25 to the right/50 every 3rd or 5th stroke

(400/4000)

Tuesday (8/7) Workout

IM threshold

Warm Up

8 x 50

Odds scull / kick

Evens non free build

12 x 25s swim build

Odds: Free

Evens: non free

(700)

Main Set

6 x 200 +20

Odds: 50 fly – 100 free – 50 free

Evens: 50 free – 50 back – 50 breast – 50 free

Free portion moderate / stroke portion strong

6 x 100 IMs +20

Des 1-3, 4-6

(1800/2500)

Extra

8 x 50 kick +15

Des 1-4,5-8

3 x 200 choice

(1000/3500)

Workout for Wednesday, August 8, 2018

Wednesday, August 8, 2018

Now that we have a handle on our cruise interval…  with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

4×25 swim on cruise+10 sec, descend 1-4

4×75 (25 kick/50 choice of single arm and/or rhythm drill)

4×25 on cruise+5 sec, descend 1-4

(800/1400)

 

Main set:

1×400 on cruise+20 sec

4×100 on cruise

1×400 on cruise+20 sec

4×100 on cruise

1×400 on cruise+20 sec

Descend the 400s 1-3.  The 100s are in there to make that not so easy.  Stay on the clock and avoid taking any Masters Minutes, if you can.

(2000/3400)

 

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 on each one

1×300, every 3rd length kick

(500/3900)

Tuesday (7/31) Swim Workout

Tuesday (7/31) Stoke / IM threshold

Warm Up

8 x 50

Odds: Free build

Evens: non-free build

200 kick choice

(600)

Main Set

4 rounds:

1 x 200 +10

3 x 100 IMs + 15

Odd rounds 200 Free

Even rounds 200 IM or non free

(2000 / 2600)

Extra

Fins: 16 x 25s +10

Streamline past flags off each wall IM order

3 x 200 choice

(1000 / 3600)

Monday (7/30) Swim Practice

Monday (7/30): Threshold

Warm up

12 x 50

# 1-3 Scull / swim build by 25

# 4-6 Kick / swim by 25

# 7-9 Build Swim

# 10 – 12 Des 1-3

(600)

Main Set

6 x 200 +5 or +10

#1-2 Des 1-2

#3-4 Hold pace from # 2

#5-6 Descend 1-2 faster

100 easy

6 x 150 +5 or + 10

Same Pattern as above

(2200 / 2800)

Extra

3 x 200 Choice pull, kick, etc

(600 / 3400)

Workout for Thursday, August 2, 2018

Thursday, August 2, 2018

Mixing things up, with a touch of yesterday (meaning Wednesday), with Chris and Cameron

warm up:

600 choice

(600/600)

drill set:

4×200

#1  freestyle, breathing 25 left sides/25 right side/50 every 3rd stroke twice through

#2  IM–kick fly/swim back/kick breast/swim free

#3  IM–swim fly/kick back/swim breast/kick free

#4  IM–25 drill/25 swim build for each stroke

(800/1400)

main set:

3×200 nonfree on cruise+40 sec

1×400 free, targeting your cruise time or better

4×100 nonfree on cruise+30 sec

1×400 free, targeting your cruise time or better, but faster than the first 400

5×50 nonfree on cruise+20 sec

If you are doing the same thing within each nonfree subgroup, the swims are descend.  If you are mixing things up, the swims are build.

(2050/3450)

last set:

1×50 easy

4×150 (50 kick/50 drill/50 kick), choice of strokes

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

(850/4300)

Workout for Wednesday, August 1, 2018

Wednesday, August 01, 2018

Looking at Cruise Interval from the other end, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

4×75 (25 kick/50 drill)

4×25 swim build+streamline off the walls

Work the streamlines.  Trust me—the ability to do that well will pay off in the next set.

(700/1300)

 

Main set:

1×1000 with no fins or pulling gear

Get your time and divide it by 10.  If you’re dialed in to your cruise interval with reasonable accuracy, the result should be close to your cruise interval, maybe a couple seconds quicker.  Round up to the next 5 second mark on the clock.  After a Masters Minute to regroup, begin the next set with your empirically determined cruise interval:

10×100 on your newly determined cruise interval

If you’ve done this right, you are probably in the right lane already, and you should be getting 5-10 second rest on each one for at least the first half of this second set.  Your level of effort should be somewhere between 60% and 70%.  The better conditioned swimmers may be able to hold pace all the way through.  Others may start to falter part way through the set.  If that happens, take a Masters Minute and then get back to it.  The idea with cruise interval is to be able to hold it for at least 1000, eventually more as your conditioning level improves.

(2000/3300)

 

Last set:

1×100 easy

4×75 (25 kick/25 drill/25 swim)

(400/3700)

Workout for Saturday, July 27, 2018

Saturday, July 28, 2018

An asymptotic stroke set, with Chris and Kate

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×50 swim Golf on cruise+10 sec

4×100 (25 kick/50 drill/25 swim), one each stroke

4×25 swim build, one each stroke

(700/1300)

 

Main set:

1×100

1×200

2×100

1×200

3×100

1×200

 

1×50

1×100

2×50

1×100

3×50

1×100

 

1×25

1×50

2×25

1×50

3×25

1×50

The 200s are moderate freestyle on cruise+10 sec

All 100s are nonfreestyle on cruise+30 sec.  Depending on what stroke you’re doing, the 100s are either descend within each subgroup, or build

All 50s are kick on cruise+20 sec

All 25s are choice of swim or kick, and choice of stroke.  They’re on cruise+15 sec, and they are 80% effort or better.

(2100/3400)

 

Last set:

4×150 pull (50 free/50 nonfree/50 free) with 15 sec rest

(600/4000)

Workout for Thursday, July 26, 2018

Thursday, July 26, 2018

Countdown to stroke work, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×50 Golf on cruise+10 sec

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

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

4×25 swim build, one each stroke

(900/1500)

 

Main set:

5×100 on cruise+20 sec

#1  all free

#2  25 nonfree/75 free

#3  50 nonfree/50 free

#4  75 nonfree/25 free

#5  all nonfree

4×200 nonfree on cruise+40 sec, descend 1-4

3×100 on cruise+20 sec

#1  all free

#2  50 nonfree/50 free

#3  all nonfree

2×200 nonfree on cruise+40 sec, descend 1-2

1×100 free on cruise+20 sec

(2100/3600)

 

Last set:

4×75 kick on cruise+30 sec (25 moderate/25 build/25 fast)

Choice of strokes

100 easy

(400/4000)