Workout for Saturday, May 26, 2018

Saturday, May 26, 2018

Stroke work with a bit of a curveball, with Chris and Kate

 

warm up:

600 choice

(600/600)

 

drill set:

8×100 Free

#1-2 on cruise+15 sec

#3-4 on cruise+10 sec

#5-6 on cruise+5 sec

#7-8 on cruise

 

Two times through:

Build up and tear down a 100 IM:

1×25 fly

1×50 (fly/back)

1×75 (fly/back/breast)

1×100 IM

1×75 (back/breast/free)

1×50 (breast/free)

1×25 free

Round 1:  Kick

Round 2:  Drill

10 sec rest after each step.

(1600/2200)

 

main set:

6 rounds of:

1×200 on cruise+30 sec

1×100 on cruise+15 sec

odd rounds:  200 is nonfree, and the 100 is moderate free

even rounds:  200 is moderate free, and the 100 is nonfree

(1800/4000)

 

cool down:

200 easy

(200/4200)

 

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Workout for Thursday, May 24, 2018

Thursday, May 24, 2018

Stroke and IM—Perchance to focus, with Chris and Cameron

Warm up:

600 choice

(600/600)

 

Drill set:

5×200

#1  swim freestyle, moderate

#2  kick IM

#3  drill IM

#4  swim IM, maximum distance per stroke

#5  swim freestyle, build by 50s

(1000/1600)

 

Main set:

8×25 nonfree on cruise+15 sec

4×50 nonfree on cruise+20 sec

2×100 nonfree on cruise+25 sec

1×200 nonfree on cruise+30 sec

2×100 nonfree on cruise+25 sec

4×50 nonfree on cruise+20 sec

8×25 nonfree on cruise+15 sec

Choice of nonfreestyle strokes or IMs on everything.  If you are mixing and matching strokes, the swims are build.  If you are doing the same stroke in each round, swims are descend within that round.  Extra credit if you can stay on the clock and not take breaks between rounds.

(1400/3000)

 

Last set:

3×150 pull on cruise+15 sec

50 breathing to your left side/50 breathing to your right side/50 breathing to both sides in your choice of bilateral breathing pattern

3×100 kick on cruise+40 sec

Odd lengths fast, even lengths moderate

3×50 swim on cruise+15 sec, easy

(900/3900)

Workout for Wednesday, May 23, 2018

Wednesday, May 23, 2018

Short steps to a faster finish, with Chris, Ryan and Tina

Warm up:

600 choice

(600)

 

Drill set:

4×75 (50 drill/25 swim)

Odds:  Drill is Single Arm Drill

Evens:  Drill is Rhythm Drill

3×75 (50 kick/25 swim)

2×75  decreasing stroke count on each 25

1×75  building by 25s

Maintain that nice long stroke length, but pick up your tempo.

(750/1350)

 

Main set:

1×800, moderate steady pace

8×50 on cruise+5 sec, at a faster pace than the 800

We’re sneaking in a little bit of USRPT work where we can pick up the pace

1×400 at the pace of your 50s

(1600/2950)

 

Last set:

5×100

#1  easy swim

#2  50 kick, build/50 easy swim

#3  25 easy swim/50 kick, build/25 easy swim

#4  50 easy swim/50 kick, build

#5  easy swim

(500/3450)

Workout for Saturday, May 19, 2018

Saturday, May 19, 2018

Old school stroke work, with Chris and Kate

warmup:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick

4×100 (25 kick/50 drill/25 swim)

One each stroke.  Choice of drills

(700/1300)

main set:

25×100

5 nonfree on cruise+30 sec

2 moderate free on cruise+20 sec

4 nonfree on cruise+25 sec

2 moderate free on cruise+20 sec

3 nonfree on cruise+20 sec

2 moderate free on cruise+20 sec

2 nonfree on cruise+15 sec

2 moderate free on cruise+20 sec

1 nonfree on cruise+10 sec

2 moderate free on cruise+20 sec

(2500/3800)

last set:

5×100

#1 100 kick

#2  25 swim/75 kick

#3  50 swim/50 kick

#4  75 swim/25 kick

#5  100 swim

choice of strokes.  Swims are easy

(500/4300)

Workout from Thursday, May 17, 2018

Thursday, May 17, 2018

Breakouts, turns and transitions for all occasions, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

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

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

3×50 free on cruise+5 sec, descend 1-3

8×25 on cruise+10 sec

Odds:  build nonfree

Evens:  moderate free

(1100/1700)

 

Main set:

1×300 free.  Breathing pattern is 25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke

4×75 rotating IM on cruise+25 sec

#1  fly/back/breast

#2  back/breast/free

#3  breast/free/fly

#4  free/fly/back

4×25 kick on cruise+15 sec, build

 

1×200 free.  Breathing pattern is 25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke

4×50 rotating IM on cruise+20 sec

#1  fly/back

#2  back/breast

#3  breast/free

#4  free/fly

4×25 kick on cruise+15 sec, build

 

1×100 free.  Breathing pattern is 25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke

4×25 rotating on cruise+15 sec.  One each stroke.

4×25 kick on cruise+15 sec, build

Take your time on the freestyle swims.  The off-kilter breathing patterns are designed to draw attention to your stroke balance and symmetry.  Pick up the pace a bit on the stroke work.  The focus here is on breakouts and transitions.  There are plenty of opportunities to work on everything wall-related.  And you get some leg work too.

(1500/3200)

 

Last set:

3×200

#1  pattern is 25 kick of best nonfree stroke/25 moderate free swim

#2  pattern is 25 drill of best nonfree stroke/25 moderate free swim

#3  pattern is 25 swim best nonfree stroke/25 moderate free swim

(600/3800)

Workout for Wednesday, May 16, 2018

Wednesday, May 16, 2018

Maintaining/building tempo at the end, with Chris, Ryan and Tina

 

Warmup:

600 choice

(600/600)

 

Drill set:

1×150 (50 rhythm drill/50 kick/50 rhythm drill)

3×50 on cruise+10 sec, descend 1-3

 

1×150  (50 kick/50 single arm drill/50 kick)

3×50 on cruise+5 sec, descend 1-3

 

1×150 (50 gallop drill/50 kick/50 gallop drill)

3×50 on cruise, descend 1-3

The drill focus today is twofold.  First, get your legs and core involved in your propulsion.  Second, pay attention to your left side/right side stroke balance and symmetry.

(900/1500)

 

Main set:

3×600, with a minute of rest between each

#1  500 moderate—rest 10 sec—100 uptempo

#2  400 moderate—rest 10 sec—200 uptempo

#3  300 moderate—rest 10 sec—300 uptempo

Use the moderate portions to set a nice long stroke length.  On the uptempo portions, maintain that long stroke length, but build your stroke rate up.

(1800/3300)

 

Last set:

4×150

#1  50 swim/50 kick/50 swim

#2  50 single arm drill/50 kick/50 single arm drill

#3  50 rhythm drill/50 kick/50 rhythm drill

#4  50 gallop drill/50 kick/50 gallop drill

100 easy swim

(700/4000)

Workout for Thursday, May 3, 2018

Thursday, May 03, 2018

Fewer repetitions but longer distances, with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (50 drill/25 swim max DPS), one each stroke in reverse IM order

4×50 kick, one each stroke in reverse IM order

4×25 swim build, one each stroke in reverse IM order

(600/1200)

 

Main set:

6×50 on cruise+15 sec

Odds nonfree, uptempo pace

Evens moderate free

5×100 on cruise+20 sec

Odds nonfree, uptempo pace

Evens moderate free

4×150 on cruise+25 sec

Odds nonfree, uptempo pace

Evens moderate free

3×200 on cruise+30 sec

Odds nonfree, uptempo pace

Evens moderate free

(2000/3200)

 

Last set:

1×300 swim, every 3rd length kick

Choice of strokes

1×300 IM (50 drill/25 swim max DPS for each stroke)

100 easy

(700/3900)

 

 

Wednesday, May 2, 2018

Wednesday, May 2, 2018

Setting up the second half, with Chris, Ryan and Tina

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×75 (25 kick/50 single arm drill)

4×50 (25 rhythm drill/25 swim max DPS)

4×25 swim, build to fast

Focus on left side/right side stroke symmetry

(600/1200)

 

Main set:

1×400 on cruise+20 sec

4×50 on cruise+5 sec, descend from the pace of first 400 to the pace of the second 400

1×400 at the pace of the last 50

 

1×400 on cruise+20 sec

8×25 on cruise+5 sec, descend from the pace of the first 400 to the pace of the second 400

Note—you should reach a faster target pace

1×400 at the pace of the last 25

(2000/3200)

 

Last set:

4×150

#1  swim

#2  50 kick/100 swim

#3  100 kick/50 swim

#4 kick

(600/3800)

Workout for Thursday, April 26, 2018

Thursday, April 26, 2018

100-200-300 progressions for IM and stroke work with Chris and Cameron

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length nonfree kick

4×50 drill, one each stroke

1×300 swim, every 3rd length nonfree

(800/1400)

 

Main set:

1×100 nonfree on cruise+30 sec

1×200 free on cruise+10 sec

6×50 nonfree on cruise+20 sec, descend 1-3, 4-6

 

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

1×200 free on cruise+5 sec

4×75 nonfree on cruise+25 sec, descend 1-4

 

4×25 nonfree on cruise+15 sec, descend 1-4

1×200 free on cruise

3×100 nonfree on cruise+30 sec, descend 1-3

In each subsection of descending swims, do the same stroke.  Stay on the clock during each 100-200-300 progression.  Take a break between sections if needed.

(1800/3200)

 

Last set:

4×150, choice of strokes

#1  150 swim

#2  50 kick/100 swim

#3  100 kick/50 swim

#4  150 kick

(600/3800)

Workout for Wednesday, April 25, 2018

Wednesday, April 25, 2018

Working strong finishes a couple of ways, with Chris, Ryan and Tina

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick

20×50

4 on cruise+5 sec

1 on cruise

3 on cruise+5 sec

2 on cruise

2 on cruise+5 sec

3 on cruise

1 on cruise+5 sec

4 on cruise

The 50s come in 5 groups of 4×50.  Extra credit if you can make it through all 20 without breaking between groups of 4.  This is actually a very meaty part of the workout.  It gets more difficult as the set progresses.  Very sneaky!

(1300/1900)

 

Main set:

1×100 (25 kick/50 single arm drill/25 swim max DPS)

1×500 swim, even pace

1×100 (25 kick/50 rhythm drill/25 swim max DPS)

1×500 swim, negative split

1×100 (25 kick/50 gallop drill/25 swim max DPS)

1×500 swim, each successive 125 a little faster than the previous one.

The drills focus on left side/right side stroke balance and symmetry.  The 500s work on finishing stronger than they start.

(1800/3700)

 

Last set:

1×100 easy

1×300 swim, every 3rd length kick

(400/4100)