Thursday Workout 7/27

IM & IM Transitions With Coach Ryan and Chris C.
Warm Up 
4 x 50 free build
4 x 50 Scull / swim 
4 x 50 reverse IM build 
(600)
Main Set

2 rounds:

1 x 200 IM +20

3 x 50 +15

Fly/bk, bk/br, br/fr
2 x 100 IM +20

3 x 50 + 15 ” ”
4 x 50 IM order +20

3 x 50 +15 ” ”
1 x 200 IM+20

3 x 50 +15 ” ”
(600/3400)
Warm Down

Workout for Saturday, July 29, 2017

Saturday, July 29, 2017

IM work with transitions and a little pop with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

1×200 swim, max DPS

4×100 (25 kick/50 drill/25 swim)

one each stroke

4×50 free on cruise+10 sec

#1 25 breathing to the right/25 breathing to the left

#2 breathe every 3rd stroke

#3 breathe 2 strokes left/2 strokes right

#4 breath every 5th stroke

(800/1400)

main set:

4 rounds of:

4×75 rotating IM with 15 sec rest

#1 fly/back/breast

#2 back/breast/free

#3 breast/free/fly

#4 free/fly/back

4×25 swim build on cruise+15 sec

Round 1, kick the fly on the IMs, and the 25s are fly

Round 2, kick the back on the IMs, and the 25s are back

Round 3, kick the breast on the IMs, and the 25s are breast

Round 3, kick the free on the IMs, and the 25s are free

(1600/3000)

last set:

1×800 free, every 3rd 50 is nonfree

(800/3800)

Workout for Wednesday, July 26, 2017

Wednesday, July 26, 2017

Gearing up for a 400m Free, with Chris, Kate and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length backstroke (Coach Chris’s favorite Freestyle drill—ask him why!)

4×50 drill

Odds—single arm ddrill

Even—rhythm drill

Focus on core engagement and balanced body rotation

4×25 pitch drill

First third swimming up hill, middle third swimming in what you think is the right body position, last third pressing the T and swimming downhill

(600/1200)

 

Main set:

3×100, descend 1-3

#1 on cruise

#2 on cruise+5 sec

#3 on cruise+10 sec

1×400 on cruise+30 sec, even pace

 

3×100 on cruise+5 sec, descend 1-3

1×400 on cruise+30 sec, even pace

 

3×100, descend 1-3

#1 on cruise+10 sec

#2 on cruise+5 sec

#3 on cruise

1×400 on cruise+30 sec, even pace

 

No break between the 100s and the 400 in each round.  And the 3x100s will get harder as the set goes on.  Extra credit if you can descend the 400s 1-3.

(2100/3300)

 

Last set:

4×50 on cruise+10 sec, ascend 1-4

1×100 easy backstroke

4×75 (25 kick/25 drill/25 swim)

(600/3900)

 

Tuesday 7/25 Workout 

Short Stroke & IM with Coach Ryan and Kate 
Warm up

4 x 50 swim build 

4 x 50 Scull / kick Reverse IM order 
4 x 50 Swim IM order 
1 x 200 Choice
(800)
Main Set

4 Rounds:

1 x 100 IM or Stroke +20

2 x 50 Same stroke +15 

F/E and E/F by 25 (E: easy) (F: fast)
1 x 100 IM or Stroke +20
3 x 50 Same Stroke +15

F/E, E/F, 50 Fast 
1 x 50 Easy
(2000/2800)
Extra Credit:

4 x 100 Kick Des 1-4 +20

2 x 200 Pull

Breathe 3,5,3,7 By 50
(800/3600)

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)