Tuesday (5/2) Workout

Club IM
Warm up 

1 x 300 DPS
1 x 200 Kick Choice 
3 x 100 +20

Des 1-3

Choice of stroke 
4 x 50 Kick +20

Des 1-4

Choice of kick 

(1000)

Main Set

4 rounds:
1 x 125 IM +20
By round rotate a 50 stroke (ex. Rd 1: 50 fly then rest of the IM, Rd 2: 25 fly 50 back, Rd 3: 25 fly 25 Back then 50 breast etc.)
2 x 100 Free on Cruise 

Moderate effort 
4 x 25 +20

Choice of stroke or IM order by round

By 25:

E/f

F/e

25 easy 

25 fast 

(1700/2700)

3 x 200 pull 

Choice of breathing pattern 
(600/3300)

Thursday (4/27/17) Workout

IM or Stroke
Warm up

9 x 50 +10
Scull / kick / swim by 50
3 x 100 +20

Reverse IM order
(750)
Main Set

3 rounds:

1 x 200 +20

IM or Stroke 
4 x 75 +15

Odds: fly / bk / Br

Evens: bk / Br / fr
3 x 50 +15

Des 1-3 to strong 50
2 x 25 +10

1: fast

2: easy
(2100/2850)
Extra

8 x 25 +15
Choice 
(200/3050)

Workout for Sunday, April 23, 2017

Sunday, April 23, 2017

Balancing and building longer freestyle swims, with Chris

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

4×50 on cruise+10 sec, descend 1-4

8×25 single arm drill balance sequence

#1  swim with right arm, breathe to the right, left arm extended out front

#2  swim with left arm, breathe to the left, right arm extended out front

#3  swim with right arm, breathe to the left, left arm extended out front

#4  swim with left arm, breathe to the right, right arm extended out front

#5  swim with right arm, breathe to the right, left arm at your side

#6  swim with left arm, breathe to the left, right arm at your side

#7  swim with right arm, breathe to the left, left arm at your side

#8  swim with left arm, breathe to the right, right arm at your side

 

Some thoughts on this drill sequence—some configurations are easy.  Some are not.  However, by cycling through all of  these, we can get a sense of your balance in the water, both front to back and left to right.  Is your core engaging completely and equally, or is there some asymmetry in your stroke.  Do your hips/core extend equally to both sides, or is there an imbalance that is causing drag.  Are you quicker breathing to one side or the other?  Be mindful of these things as you progress through the rest of the set.

 

4×50 on cruise+10 sec, descend 1-4

(900/1500)

 

Main set:

This set focuses on descending to a pace that you will hold on longer swims.  This set can be done long stuff first, which highlights picking up the tempo as the distances get shorter and your races wind down, or short stuff first, which will highlight sustaining pace as the distances get longer, and the race progresses.  Either way has value.  It is presented here as short stuff first

 

4×25 on cruise+15 sec, descend 1-4

1×200 at the pace of your 4th 25

 

4×50 on cruise+15 sec, descend 1-4

1×400 at the pace of your 4th 50

 

4×75 on cruise+15 sec, descend 1-4

1×600 at the pace of your 4th 75

 

4×100 on cruise+15 sec, descend 1-4

1×800 at the pace of your 4th 100

(3000/4500)

 

Last set:

200 easy warm down

(200/4700)

 

 

 

 

 

 

 

 

Workout for Saturday, April 22, 2017

Saturday, April 22, 2017

IM and nonfree focus, with Chris and Kate

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick.  Choice of strokes

4×50 drill, one each stroke

4×25 swim build, one each stroke

(600/1200)

 

Main set:

1×200 free, moderate on cruise+15 sec

1×100 non free on cruise+25 sec

 

1×200 free, moderate on cruise+15 sec

2×100 non free on cruise+25 sec, descend 1-2

 

1×200 free, moderate on cruise+15 sec

3×100 non free on cruise+25 sec, descend 1-3

 

1×200 free, moderate on cruise+15 sec

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

(1800/3000)

 

Last set:

1×100 free, moderate on cruise+20 sec

1×50 kick on cruise+20 sec

 

1×100 free, moderate on cruise+20 sec

2×50 kick on cruise+20 sec, descend 1-2

 

1×100 free, moderate on cruise+20 sec

3×50 kick on cruise+20 sec, descend 1-3

 

1×100 free, moderate on cruise+20 sec

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

 

1×200 easy

(1100/4100)

Workout for Thursday, April 20, 2017

Thursday, April 20, 2017

Focusing on your best nonfree stroke with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick, choice of strokes

4×25 kick, build.  One each stroke

4×50 (25 drill/25 swim max DPS).  One each stroke

(600/1200)

 

Main set:

1×200 free, moderate, max DPS on cruise+20 sec

10×25 best nonfree stroke on cruise+15 sec

Odds max DPS, evens build

 

1×200 free, moderate, max DPS on cruise+20 sec

8×50 best nonfree stroke on cruise+20 sec

Descend 1-4, 5-8

 

1×200 free, moderate, max DPS on cruise+20 sec

6×75 on cruise+25 sec

Odds best nonfree stroke (25 easy/25 medium/25 fast)

Evens either just like the odds ones, except max DPS instead, or IM (without the free), max DPS

 

1×200 free, moderate, max DPS on cruise+20 sec

4×100 nonfree on cruise+30 sec

If doing IMs, descend 1-4.  If doing best nonfree, negative split each one

 

100 easy

(2400/3600)

 

Last set:

1×400 pull

Breathing every 3rd stroke/every 5th stroke/every 3rd stroke/every 7th stroke by 50

(400/4000)

 

Workout for Wednesday, April 19, 2017

Thursday, April 19, 2017

Bumping up the pace on portions of distance sets with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

3×150 (50 swim/50 kick/50 drill)

Drill is either single arm drill or rhtym drill, focusing on left/right stroke balance and core engagement

6×50 on cruise+10 sec, descend 1-3, 4-6

(750/1350)

 

Main set :

3×600, broken

#1  200 uptempo—rest 10 sec—400 moderate

#2  200 moderate—rest 10 sec—200 uptempo—rest 10 sec—200 moderate

#3  400 moderate—rest 10 sec—200 uptempo

Try to pick up speed not so much by working harder, but rather by cleaning up your stroke technique and using the walls better.  Focus on good strke balance and body position, and good streamlines off each wall.  The tempo increase should be smooth and easy, not going into full on hammer mode.

50 easy

(1850/3200)

 

Last set:

6×50 kick on cruise+20 sec

Odds build to fast, evens sustain at a faster kick tempo

100 easy

(400/3600)

Workout for Thursday, April13, 2017

Thursday, April 13, 2017

IM turns and transitions 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

On each stroke

(700/1300)

 

Main set:

4×75 on your 100 cruise interval

#1  50 Fly/25 Back

#2  50 Back/25 Breast

#3  50 Breast/25 Free

#4  All Free

Focus on turns and transitions

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

 

4×75 on your 100 cruise interval

#1  50 Fly/25 Back

#2  50 Back/25 Breast

#3  50 Breast/25 Free

#4  All Free

Focus on turns and transitions

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

 

4×75 on your 100 cruise interval

#1  50 Fly/25 Back

#2  50 Back/25 Breast

#3  50 Breast/25 Free

#4  All Free

Focus on turns and transitions

1×400 IM, build each stroke

(2100/3400)

 

Last set:

100 easy

4×75 kick on 100 cruise+15 sec

Build each to Fast

100 easy

(500/3900)

 

 

 

 

Friday, 4/14/2017

Warm-up

  • 8 x 50: odds swim/skull by 25, evens swim/kick by 25
  • 1 x 600: easy descend by 200

Main Set

4 x 100 on 60s Rest Interval

  1. 25 Fast. Builddown to 60% effort
  2. 50 Fast. Builddown to 60% effort
  3. 75 Fast. Builddown to 60% effort
  4. 100 Fast.

4 x 75 on 45s Rest Interval

  • 75 EZ
  • 25 Fast. Builddown to 60% effort
  • 50 Fast. Builddown to 60% effort
  • 75 Fast.

4 x 50 on 45s Rest Interval

  • 50 EZ
  • 10 strokes Fast. Builddown to 60% effort
  • 20 strokes Fast. Builddown to 60% effort
  • 50 Fast

4 x 25 on 30s Rest Interval

  • 25 EZ
  • 5 strokes Fast. Builddown to 60% effort
  • 10 strokes Fast. Builddown to 60% effort
  • 25 Fast

Dessert

  • 4 x 50 kicking

4/11 Tuesday Workout

IM / Stroke 

IM / Stroke 
Warm up

4 rounds:

1 x 100 Swim

1 x 50 Kick

1 x 50 Build 
Odd rounds: 100 + 50 free

Even rounds: 100 IM, 50 stroke Choice 
(800)
Main Set

6 x 100 +15

Des 1-3, 4-6
8 x 50 +10

2 of each stroke 
10 x 25 +15 

Choice 

Odd: Easy

Evens: fast 
(1250/2050)
Dessert 

3 x 200 Pull +20

Breath 3,5,3,5 by 50
8 x 50 Kick +20
(1000/3050)