Set for Thursday, June 1, 2017

Thursday, June 01, 2017

Wally Stroke Work with Chris and Ryan

 

Warmup:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

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

4×25 swim, good streamlines off each wall.  One each stroke

(700/1300)

 

Main set:

4×100 stroke or IM on cruise+30 sec, descend 1-4.

7×50 on cruise+20 sec.  Nail your turns—fast in, fast out.  Moderate between the flags.

#1  50 fly

#2  25 fly/25 back

#3  50 back

#4  25 back/25 breast

#5  50 breast

#6  25 breast/25 free

#7  50 free

2×200 stroke or IM on cruise+40 sec.  Excellent streamlines off each wall.

7×50 on cruise+20 sec, as above.  Work those walls!

1×400 free, every 3rd length nonfree

Work the streamline off each wall.  Keep in mind that you’ll be entering your streamlines coming off a freestyle flip turn.  It’s built in hypoxic work!

(1900/3200)

 

Last set:

8×75 kick, choice of strokes

First 25 build to fast, second 25 is fast, and the third 25 is as fast as you can go with as little effort as possible.  That means light and efficient kicking.

1×100 easy

(700/3900)

 

 

Set for Wednesday, May 31, 2017

Wednesday, May 31, 2017

Hello Open Water Sets! with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (25 kick/50 drill)

4×75 (25 kick/50 swim max DPS)

4×25 swim build

(700/1300)

 

Main set:

3 rounds of:

1×200 free (50 your normal breathing pattern/50 something different)

1×400

Round 1:  the 400 is build by 100s.

Round 2:  the 400 is a draft train with rotating leaders

Round 3:  the 400 is a split lane pursuit.  One (or more) swimmers start at least half a length ahead of the rest in the lane, who then work together with drafting to try to catch the rabbits.

 

The purpose of this set is two-fold.  The 200s will look familiar—we did something like that on Sunday.  Then, our focus was on balancing the symmetry in our strokes.  Here, it’s something different.  During an open water race, we are often forced to change our breathing pattern—either we’re staring right into the sun when we breathe, or we’re breathing into oncoming waves.  Worse, there may be someone right there, thrashing away right in our face.  Get used to alternate breathing patterns.  You’ll need them during open water events.  The 400s reintroduce drafting as a (hopefully) collective effort, a useful skill during open water races.

(1800/3100)

 

Last set:

4×50 easy backstroke on cruise+20 sec

1×200 easy

(500/3500)

 

 

Set for Sunday, May 28, 2017

Sunday, May 28, 2017

Tweaking the long stuff with Chris

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (25 kick/50 drill)

4×75 (25 kick/50 swim, max DPS)

(600/1200)

 

Main set:

3 rounds of the following:

1×300 (50 of your regular breathing pattern/50 of a different breathing pattern).

1×800, applying what you learned on the 300.

 

The 300s are swum without any fins, paddles or pull buoys.  The idea is to change your normal stroke rhythm and style and to evaluate the assymetries and imbalances now seen when you’re out of your comfort zone.  Apply what you have learned during the 300 on the 800s, where you can gear up to your heart’s content.  If you get bored with longer freestyle sets, you can break up the second and third 800s into a subset that totals 800.

(3300/4500)

 

Last set:

4×50 easy backstroke

(200/4700)

 

Friday, 6/2/2017

Warm-up

  • 8 x 50 : odds swim/scull, evens swim/kick
  • 100 : freestyle with dolphin kick, focus on extension and rotation

Main Set : Note: this is a sprint set for open water swimming

  • Broken 500 : swim 400m steady. Take 20 seconds rest. Last 100 FAST
  • 2 x 25 EZ
  • Broken 400: swim 300m steady. Take 20 seconds rest. Last 100 FAST
  • 2 x 25 EZ
  • Broken 300: swim 200m steady. Take 20 seconds rest. Last 100 FAST
  • 2 x 25 EZ
  • Broken 200: swim 100m steady. Take 20 seconds rest. Last 100 FAST
  • 2 x 25 EZ
  • Broken 100: swim 50m steady. Take 20 seconds rest. Last 50 FAST
  • 2 x 25 EZ

Dessert

  • 8 x 50 kicking (fast/easy, easy/fast, all fast, all easy – repeat pattern twice)

5/29 Memorial Day Practice

Warm up
12 x 50

1-3 free DPS

4-6 Scull / kick 

7-9 One of each stroke 

10-12 free Build 
(600)
Main 

2 rounds
1 x 200 Free +20

4 x 25 strong +15
1 x 200 Free +20

2 x 50 Strong +25
1 x 200 Free +20

1 x 100 Strong +30
(1800/2400)
2 rounds

1 x 100 IM +20

1 x 100 Kick +30

3 x 50 Des 1-3 to fast +20
(700/3100)
2 x 200 Pull
(400/3500)

Set for Thursday, May 25, 2017

Thursday, May 25, 2017

Backing off the throttle a bit, and allowing some stroke focus, with Chris and Ryan

Warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick

4×75 (50 drill/25 swim)

one each stroke

4×25 swim build

one each stroke

(700/1300)

main set:

1×200 stroke or IM on cruise+30 sec

1×200 free, moderate max DPS on cruise+15 sec

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

1×200 free, moderate max DPS on cruise+15 sec

4×50 nonfree on cruise+20 sec

descend 1-4 if doing the same stroke on all, or build each one if mixing strokes

1×200 free, moderate max DPS on cruise+15 sec

8×25 nonfree on cruise+15 sec

descend 1-4, 5-8 if doing the same stroke, or build each one if mixing strokes

1×200 free, moderate max DPS on cruise+15 sec

(1600/2900)

last set:

6×50 on cruise+30 sec

twice through 2 kick, 1 swim.  Choice of strokes

1×300 swim, every third length nonfree

(600/3500)

Friday, 5/26/2017

  • Warm-up
  • 6 x 50 : odds swim/scull, evens swim/kick
  • 300 : every 3rd length uptempo
  • 4 x 25 : work on streamlines

Main Set

Practice skills in the 25s, incorporate into 50s. Round 1: work on moving arms fast during out of water recovery – recovery doesn’t propel us forward, so let’s make it as fast as possible! Round 2: work on overkicking. Round 3: put on paddles and fins and become a rocket! Have fun!

3 Rounds:

  • 6 x 25 FAST +30
  • 2 x 25 EZ
  • 2 x 50 FAST + 60
  • 1 x 50 EZ

Workout for Wednesday, May 24, 2017

Wednesday, May 24, 2017

It’s okay to do short stuff on distance day, as long as you keep moving, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×100 (25 kick/50 drill/25 swim)

Your choice of drills

4×50 swim Golf on cruise+10 sec

(600/1200)

 

Main set:

1×100 on cruise+10 sec

1×200 on cruise+5 sec

1×300 on cruise

 

1×200 on cruise+10 sec

1×200 on cruise+5 sec

1×200 on cruise

 

1×300 on cruise+10 sec

1×200 on cruise+5 sec

1×100 on cruise

 

The set is written in the fashion above to illustrate the patterns nested in it.  However, there are no breaks in the set.  Every swim on cruise is followed immediately by the start of the next round.

(1800/3000)

 

Last set:

1×100 easy

1×400 moderate pull, breathing by 25 right side/left side/every 3rd stroke/25 choice of breathing pattern

(500/3500)

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