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)

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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)

 

Workout for Wednesday, July 25, 2018

Wednesday, July 25, 2018

Evaluation of your true cruise interval, with Chris and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

4×75

Odds:  25 kick/50 single arm drill

Evens:  25 kick/50 rhythm drill

Focus on stroke balance and symmetry

4×50 swim Golf on cruise+20 sec

(800/1400)

 

Main set:

Some background: 

Cruise interval is more than just a way to bin swimmers by lane during our practices.  If properly and accurately applied, a swimmer’s cruise interval means a level of effort on the order of 60-70%.  This level of effort is approaching the crossover point between aerobic and anaerobic activity, but not going over it. While an extended set on cruise interval will challenge the swimmer, provide an excellent cardio workout and burn fat in the process, it should not take the swimmer into the realm of glycogen burning—that’s beyond the anaerobic threshold.  That’s what coaches call “the piano zone.”  After a period of high intensity work, further activity without adequate recovery or refueling will leave the swimmer feeling as if they are carrying a grand piano on their backs.  A cruise interval set, while fatiguing, should not blow the swimmer up.  To paraphrase an old joke, you might be going anaerobic if…  1.  You’re absolutely gasping for breath halfway through the set.  2.  You’re starving after you finish the set, and you find yourself dreaming of doughnuts.  Lots of doughnuts.  3.  You’re blown up and dead for the rest of the day.  While there is a time and a place for everything (as evidenced by cruise+ and cruise- intervals on various sets), a straight up set on cruise interval should challenge the swimmer, but not destroy them.  In terms of numbers, if a swimmer has an appropriate cruise interval dialed in and is swimming in the proper lane, he or she should be getting not less than 5 and not more than 10 seconds rest per 100 on a set that totals 1000 to 1500 yards or meters, or as we like to say, “all day long.”  Beyond that, it becomes a measure of the depth of conditioning in the swimmer. 

 

There are a couple of ways to get a handle on your cruise interval.  First, what kind of send off interval can you hold on a set of 10-15 100s freestyle where consistently get 5-10 seconds rest on each one?  That’s a matter of trial and error on top of the swimmer’s conditioning level and motivation.  The second way is to swim a straight 1000, get the time and divide it by 10.  Round the result up to the next 5 second mark.  For example, if you swim a 1000 free in 14:37, your average pace per 100 is 1:37.  Round up to 1:40 for your cruise interval.  You should be able to hold a set of 10×100 on 1:40, holding somewhere between 1:30 and 1:35 per 100.

 

Why is cruise interval meaningful for us, and, more importantly, why is the right cruise interval meaningful?  It gives us a very solid cardio conditioning workout, while at the same time affording us just enough rest and recovery time to maintain proper stroke technique.  Swimmers who get behind the fatigue Eight Ball frequently tend to develop bad stroke habits.  These, in turn, lead to diminished workout capacity and achievement, as well as an increased potential for injury.  These things serve no one.  While it may be a matter of pride to grind one’s self into pulp during a set, it’s not only not so smart, it does more harm than good in the long run.

 

So take some time on a set like this to do the analysis, and be honest with yourself.  Try a test set like this without fins or pulling gear, which often mask bad stroke habits.  An appropriate cruise interval will benefit both the swimmer and his or her lane mates. Ultimately, the swimmer will be not only better conditioned, but faster as well, due to better technique and focus.

 

We’ll see versions of test sets like this in the coming weeks.

 

10×100 on cruise.  No breaks and no gear.

Are you holding a pace that gives you 5-10 second rest on each one?

1×1000 straight swim

Your goal time is 10 times your cruise interval.  Maybe even a bit faster.  If you want to use gear on this part, knock 5-10 seconds per 100 off your goal time.

(2000/3400)

 

Last set:

4×50 on cruise+10 sec, ascend 1-4

4×75 (25 kick/25 drill/25 swim)

(500/3900)