Tuesday December 31, 2013

Tuesday December 31, 2013
SCM

4x50 Free (55)
4x50 Kick (105)
4x50 Drill (1)
Repeat... 3 of each, then 2 of each

Kick: 300-200-150-100 (rest 40 between).  300 and 150 are breast, ride the kick; 200 and 100 are Free or back, work it.

4x: Easy 75, rest 20, build strong 25

4x100 (150) -- 25 free, 25 stroke kick, 25 stroke drill, rest to (120), 25 stroke swim
4x100 (155) -- same way, rest until (125)
4x100 (2) -- same way, rest until (130)
You can swim the same stroke for 12, or switch with each set of 4.

100 easy

4 fast turns and 3 fast starts (take enough rest to go pretty fast on these)

Monday December 30, 2013

Monday December 30, 2013
SCM

Practice focus: Kick, Pull, Free Aerobic

5x200 SKIPS

9x50 (105) -- build the stroke swims
#1 15 free, 20 drill, 15 Stroke Swim
#2 15 drill, 20 Stroke swim, 15 free
#3 15 Stroke Swim, 20 free, 15 drill

Kick: 12x50 (105) descend 1-4 x3

300 Drills: 25 free swim, 25 stroke drill, 25 back, rest 15, 25 stroke swim

Pull: 9x50 (1) 3rd, 5th, 7th

Swim: 12x100 free: 3 (140), 3 (135), 3 (140), rest 40, 3 (130)
Work the 100s on 135 and 130; cruise the 100s on 140

200 easy

Friday December 27, 2013

Friday December 27, 2013
SCM

3x:
150 Free
100 Kick
50 Stroke Drill
rest 20-30 between

18x25 (40) Free, Stroke Drill, Stroke Swim -- 2 rounnds of each: Fly, Back, Breast

4x:
1x100 Breast Kick (210)
2x25 Breast Pull (40)

8x50 Free Pull 
4 -- 3/3 breaths per 25 (1)
4 -- 3/2 breaths per 25 (1)

30x50 (1) -- odds Free + evens Breast*
for an extra challenge, do the Breast 50s with flipturns
Goal: accumulate fast 50s (15x50 is more than our usual amount of "fast swimming", so the goal is not to repeat your fastest 50s of the season, but get within a second or two -- and do it 15x.)

200 easy
 

Thursday December 26, 2013

Thursday December 26, 2013
SCM

Practice Focus: Resistance Training

5x200 SKIPS

8x phantom wall (55) -- 4 kick-kick + 4 kick-swim
optional -- use fins for final 4

8x25 (40) Drill/Swim -- 2 of each


Stations: 3 times through {4:30 per round}

Station 1:
Vertical Kick: 3x {20 on 40 off}  -- {3:00}

Station 2:
Cord: 2x25 (1:30) -- {3:00}

Station 3:
FINS: 4x25 (:45) -- {3:00}

This circuit will take 40:30.  Each station takes 3:00, and you have 4:30 total to get into the next station. 

Swim Down is your choice today!

Tuesday December 24, 2013

Tuesday December 24, 2013
SCM

300 Free (Rest 60) + 9x50 Kick (110, 105, 1 x3)
Rest 60
200 Free IM (Rest 60) + 6x50 Pull (50, 45 x3)
Rest 60
100 Free (Rest 40) + 3x50 Drill (105) 1 of each

12x25 (40) #1 Drill / #2 20M Build / #3 Drill / #4 15M Build

Pull: 200 (315) Negative + 150 (225) 5th  + 100 (135) Negative + 50 (1) 5th

200 Free IM (320)
4x75 Backstroke (130)
200 Free IM (320)
4x50 Backstroke (105)
200 Free IM (320)
4x25 Backstroke (40)

200 easy

3-4 Starts or 5-6 Turns

Monday December 23, 2013

Monday December 23, 2013
Short Course Meters

Practice Focus: Kicking, Pulling, Aerobic Freestlye

400 Free {50R 50L} breathe to the Right, then the Left
300 Kick {your choice}
200 Free IM {Free-Back-Breast-Free}
100 Kick {your choice}

12x50 Kick (105) -- 3 of each. 2 Moderate + 1 Stong Build

1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 15 + 25 Stroke Swim

8x50 Pull (55) -- 2x:  50 5th, 50 7th, 50 4th, 50 Fast

1x200 Free (310) "pink" pace
2x150 Free (220) "pinkish-red pace"   
Rest 60
10x100 Free (130) "red pace"   

200 easy with underwater turns at one end

Saturday December 2013

Saturday December 21, 2013
SCM

1x300 Free IM (5)
3x100 Kick (210) -- mixed
1x200 Free IM (350) -- double pullouts
4x50 Pull (55) -- Negative Split

4x25 (1) -- pullouts (can you do it in 3 pullouts?)
4x25 (45) -- single arm Free
4x25 (45) -- single arm Breast
4x25 (35) -- Back, double arm Back x2

3x200 (320) -- 5th {turns count for 2 strokes}

9x50 (105) -- #1 Fly Drill / #2 Breast Swim / #3 Breast Kick* Descend 1-3
Rest 1 Minute
9x50 (1) -- #1 Free Swim / #2 Fly Kick #3 2K1P Breast Drill* Descend 1-3
Rest 1 Minute
9x50 (55) -- #1 Free Kick / #2  2 dolphin 2 breast Breast Drill #3 Breast Swim* Descend 1-3

It's ok to Swim the final 3 50s Free or Fly if you feel like it would a more effective end to the set

200 easy

Friday December 20, 2013

Friday December 20, 2013
SCM

9x100 {100 Free (130) + 100 Free IM (145) + 100 Kick (2)}

3x: {12.5 Fast Dolphin Kick (40) + 25 {middle to middle, work turn} (50) + 12.5 Fast Finish}

3x150 Paddles/Fins (R40) -- use single fin/single paddle for two; use full equipment on #3

4x25 Stroke Drills (R30) 1750

3x {1x25 or 20-25 second bout + 25 easy} (140)
1x100 easy (rest 1:30 after)

3x {1x25 or 20-25 second bout + 25 easy} (135)
1x100 easy (rest 1:30 after)

2x {1x25 or 20-25 second bout + 25 easy} (130)
1x100 easy (rest 1:30-2:00 after)

1x {1x 25 or 20-25 second bout + 25 easy} (125)
1x100 easy

FINS: 9x75 (R30) -- middle 25 FAST!  {25 Stroke Drill + 25 Stroke Swim + 25 Free}

200 easy with underwater turns at the opposite end

 

Wednesday December 18, 2013

Wednesday December 18, 2013
SCM

2x: 5x100 SKIPS

8x25 phantom wall (50) - 4 kick-kick plus 4 kick-swim

8x25 single arm (45)

Pull: 150 / 3x50 / 100 / 2x50 / 50 / 1x50
Straight swims on (50) per 50; 50s on (55)
Straight swims breathe 5th; 50s descend

3x:
2x25 (45) Strong Free or Stroke
3x50 (1) easy


3x:
3x50 (1) Strong Free or Stroke
4x75 (140) easy

4 perfect turns to finish 

Wednesday December 19, 2013

Wednesday December 18, 2013

SCM

1x200 Free (310) – 50R 50L 100 Negative Split

2x150 Kick-Drill (250) – 50 Kick choice + 100 Drill IM

3x100 Pull (140) – 50 Free + 50 Back

4x50 Pull (105) -- Breast {use a slight cheat kick, one kick per pull}

 

6x:    50 Free (50) + 25 Stroke Drill (40) + 25 Stroke Swim Build (30)          

Round 1-2 Fly; Round 3-4 Back; Round 5-6 Breast                                               

 

100 easy

 

3x:        {75 Back* (110) + 100 easy (140)}      

3x:        {50 Breast* (50) + 100 easy (150)}

4x:        {25 Fly* (30) + 100 easy (2)}     

It's a bonus if you can maintain perfect form on the easy swims, with proper attention to flipturns.
On the turns, swim straight in and straight out (no circling), and do as many turns with one non-breathing
stroke before the flip.                            

 

20x25

3 (35) 3b per 25 + 2 (30) Fast

Fins are optional on this set.   You may consider 2 rounds without Fins and 2 rounds with Fins                                 

 

200 easy


3 Starts or 6 turns

Tuesdays December 17, 2013

Tuesday December 17, 2013
SCM

Practice Focus: Kick, Pull, Aerobic -- get into the week.

400 Free
300 Kick
200IM Drill
100 Ba-Brst

8x25 single arm free (45)

Kick: 300 (6), 200 (340), 150 (245), 100 (150), 50 (55)
300 -- Moderate; 200 and down descend

Drill or Swim: 200 Reverse IM

Pull: 300 (5), 200 (310), 150 (225), 100 (135), 50 (45)
300 -- breathe 5th, 200 and down descend

Swim: 200 (305), 2x100 (135), 4x75 (110), rest 60, 5x50 (55)
Descend as you go

200 easy

Friday December 13, 2013

Friday December 13, 2013

SCM

1x200 Free (3) – 50R 50L
6x50 Kick (105) -- mixed
1x200 Free IM (330) – double pullouts
6x50 Pull (55) – Negative split
1x200 Free (3) -- Negative Split

 

3x:
3x50 Pull (50) strong
1x100 easy (140)

3x:
2x50 Pull (45) stronger
1x100 easy (150)

 

FINS:

125 {100-125 fast}
100 {65-85 fast}
75 (35-50 fast}
50 {25-35 fast}
25 {first 10 fast}

Swim Down at least 175 easy

Thursday December 12, 2013

Thursday December 12, 2013

SCM

1x600 {as 200 Free, 200 IM Drill, 200 Free IM}

 

3x:

1x100 Kick or Drill Mix (R15-30)

1x50 Breast Kick {egg beater} (R15-30)

1x50 Breast Kick {ride the kick} (R15-30)

4x:

75 (130) {15M build + 50M Drill + 10M build}

50 (55) {DBL arm Backstroke}

25 (30) {Stroke Drill}*

25 (35) {Stroke Swim}**

25 (40) {easy}                                        

 

Additional 100 easy

 

12x50 Pull (or paddles)

3 – (55) 4-3 breaths per 25

3 – (50) Negative split

3 – (45) descend*

3 – (55) descend**

 

200 easy or more, plus 1-2 starts

Tuesday December 10, 2013

Tuesday December 10, 2013
SCM

Practice Focus: Stroke Count 50s

400 Free + 300 Kick-Drill x50 + 200 Pull + 100 Back-Breast

8x phantom wall (50) -- 4 Kick-Kick + 4 Kick-Swim

8x25 (45) single arm {swim any stroke with one hand at the side}

8x25 (40) scull 15M + Swim 10M {transition from scull to swim -- odds* evens**}

3x150 Pull (R20-30) -- "Thirds"

1x100 mixed

16x50 (110)
Odds: Drill or Easy choice
Evens: Stroke {descend first 4, hold 2nd 50 100 pace with lowest possible stroke count}

200 easy

FINS 8x75 (115) -- middle 25 Fast Stroke*

200 easy

 

Monday December 9, 2013

Monday December 9, 2013

SCM

Practice Focus: Kick, Pull, Aerobic

4x: {100 Free Swim + 50 Kick + 50 Drill + 50 Pull (5th)}

3x50 Kick (105) Strong + 100 easy (145)
3x50 Kick (1) Stronger + 100 easy (145)
3x50 Kick (55) Strongest + 100 easy (145)

3x: {25 Free + 25 Back + 25 Stroke Drill + rest 20 + 25 Stroke Build to Fast Finish}

3x50 Moderate Swim or Pull (55) + 150 Pull (220) Strong
3x50 Moderate Swim or Pull (55) + 100 Pull (135) Stronger
3x50 Moderate Swim or Pull (55) + 50 Pull (50) Strongest

1x100 easy

1x200 Free IM (330) -- build your energy as you through each distance
2x150 Back-Breast-Free (245)
3x100 Free (140)
rest 40
4x50 Free (55)

200 Swim Down {underater turns at the opposite end}

                                     

 

Saturday December 7

Saturday December 7th , 2013
SCM

Practice Focus: Resistance/Assistance

3x150 (3:00) Free-Stroke- Swim Stroke-Kick x50
3100 (150) --Paddles, odds 5th / evens negative split
3x100(155) IM Drill
3x50 (1) BA-Brst Swim descend

4x25 Resistance band
4x25 Fins Breast Pull Flutter kick
Repeat 3x with ample rest between
Round two- do 2x25 instead of 4
Round three-do 1x25 instead of 3

200 easy

9x25 assistance of any kind - On every third one

225 easy with 5 perfect turns

Friday December 6, 2013

Friday December 6, 2013
SCM

Practice Focus: Active Rest Stroke

1x300 Free (445)
3x100 Kick (205)
1x300 Free IM (515)
3x100 Pull (145)

12x25 PB (45)
3 of each- use a small cheat kick on short axis strokes

12x25 (40)
1- dbl arm back
2- 12.5 fast!
3- build to fast finish

3x200 Pull (310)
Odds - 5th
Even- negative split

200 stroke drill

3x50 stroke (105)
1x100 easy (150)
2x50 stroke (1)
1x100 easy (155)
1x50 stroke (55)
1x100 easy (150)
3x25 stroke (40)
1x100 easy (155)
2x25 stroke (35)
1x100 easy (2)
1x25 stroke (30)
1x100 easy (-)

4 perfect turns from the middle

Tuesday December 3, 2013

Tuesday December 3, 2013
SCM

Practice Focus: Active Rest Stroke

5x200 SKIPS

12x25 (40) -- #1 / #3 Drill of choice + #2 12.5 fast + #4 Scull 15 + Swim 10 fast into wall

4x150 Pull (230) -- odds 5th + evens Negative Split

1x200 Stroke Drills


3x:
25 Stroke* (25)
50 easy (1)
50 Stroke** (50)
100 easy (2)
75 Stroke*** (115)
150 easy (3)

FINS: 8x75 -- odds cruise + evens middle 25 Fast!
rest 20-30 between

200 easy

Monday December 2, 2013

Monday December 2, 2013
SCM

800: {200 Free + 200 Kick + 200 IM Drill + 200 Pull (5th)}
Rest 20-30 between 200s if needed

1x400 Kick (8) moderate
4x100 Kick (155) Descend 1-4

1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 20 + 25 Stroke Swim Build to finish}

4x:
100 PB (140) 5th
3x25 PB (30) Stroke -- 1 round of each
Paddles optoinal

3x150 Free (225) -- HR 24-26
4x100 Free (135) -- HR 26
rest 60
6x100 Free (130) -- HR 26-28
Use HR (10 second count) as a basic guide.  Your pace should descend as you move through the set.

200 easy

Friday November 29, 2013

Friday November 29, 2013

Practice Focus: Active Rest Stroke {Mini Grant Hackett Set}

4x100 Free (135) -- 50R 50L breathing
4x100 Kick (155) -- mixed
4x100 IM Drill (145) -- with double pullouts
4x100 Pull (130) -- Descend 2nd 50 1-4

4x50 Fly-Back (1)
4x50 Back-Breast (105)
4x50 Breast-Free (55)

8x25 (45) -- odds Drill + evens 15M Fast

3x100 Pull (R20) 5th cruise, get ready for main series

1x150 Stroke Drills (rest at 25s and 50s is ok here)

16x25 (30) -- every 4th Stroke*
12x25 (35) -- every 3rd Stroke**
8x25 (40) -- every other Stroke***
4x25 (45) -- all Stroke***

200 easy

Thursday November 28, 2013

Thursday November 28, 2013

2x: {5x100 SKIPS}

8x phantom wall (55) -- {4 Kick-Kick + 4 Kick-Swim}

3x150 (R30) -- "Thirds" with Paddles

4x {25 resistance + 25 easy} (1:30)
1x100 easy {R 90}

3x {25 resistance + 25 easy} (1:40)
1x100 easy {R120}

2x {25 resistance + 25 easy} (1:50)
1x100 easy

additional 100 easy

FINS 6x:
75 {final 3rd fast}
50 {middle 3rd fast}
25 {first 3rd fast}
rest 20 between 75/50 and 50/25....and 40 after 25

Bonus: 6 fast turns if you have time

 

Tuesday November 26, 2013

Tuesday November 26, 2013

Practice Focus: Active Rest Stroke 50s and 25s

5x200 SKIPS

6x50 (115) – alternate wall kick + 12.5 fast (odds) & build to fast between 20-35yard (evens)

Paddles/Fins: 2x150 (230), 2x100 (140), 2x75 (115), 2x50 (50) – alternate even split (odds) & Fast (evens)

150 stroke drills

 

5x:{Stroke 75s – descend 1-3 and hold; 25s – descend 1-4 and hold}

1x75 Stroke (125)* -- Long and Strong
1x50 Free (50)
1x25 Stroke (30)** -- add one stroke cycle and go fast!
3x50 Easy (50, 1, 110)

150 easy

 

4x100 FINS (150) “Quarters”

100 easy

Monday November 25, 2013

November 25, 2013
Short Course Meters

Practice Focus: Kicking, Pulling, Aerobic Freestlye

400 Free + 300 Kick-Drill x50 + 200 Pull + 100 Back-Breast
4x100 Kick moderate (210) -- 50 Breast + 50 Choice
1x300 Kick (----) -- Breast, focus on riding the kick
It's ok to pick a different stroke!

1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 15 + 20 Jumping Jacks or 50 Jumpropes + 5 pushups + 25 Dive with first 15 Stroke Swim Strong off the dive {easy to the wall}

1x300 Pull (5) 5th
7x50 Pull -- 4 (55) + 1 (50), 1 (45), 1 (40) -- work it!

200 Reverse IM Drill or Swim

4x:
1x75 Free (120) moderate
3x75 Free (110) Strong -- hold perceived threshold pace. 
This is the type of set where it's more valuable to hold pace; you don't need to descend.  Keep your HR steady and your effort in the 85% range (not the 95% range).

Easy Swim down 200 with underwater turns at one end of the pool.

Friday November 22, 2013

Friday November 22, 2013 Short Course Meters

Practice Focus: Active Rest Freestyle 100s

3x100 Swim Free (145)
3x50 Kick (105)
3x100 (155) -- 75 Drill + rest 5 + 25 Swim {1 of each: Fly, Back, Breast}
3x50 Pull (55)
4x25 Drill (40) -- 1 of each
rest 20
4x75 Drill-Swim (145) 50 Drill + rest 20 + 25 Swim -- your choice of stroke

12x25 (50)
#1 Wall Kick for (:05), turn, and sprint a 12.5M effort; plus an easy 12.5
#2 Choice Drill
#3 No Breath Backstroke (swim normally, but don't inhale)
#4 Build to Last 10M Fast -- practice fast finish with fingertips  

3x150 Pull (R30) --"Thirds"

4x50 Stroke Drills (rest your choice)

3x:
1x25 Stroke* (30) -- descend rounds!
2x25 Free (40)
1x25 Stroke Drill (30)   

3x:
2x50 Stroke* (55) or (1 for Breast) -- descend rounds!
75 mix (115) -- mix up strokes if you'd like...the intervals get easier as you go from 75-50-25
50 mix (1)
25 mix (45)

4x75 (130) -- dive first 25 (underwater for 15-25M fast)

Thursday November 21, 2013

Thursday November 21, 2013
Short Course Meters

Practice Focus: Resistance Training

Warm up: 400 Free {50R 50L breathing} + 300 Kick-Drill x50 + 200 Pull (breathe 5th) + 100 Back-Breast x50}

Vertical Kick: 8x {20 on 30 off}
*for the set of 20 seconds, kick dolphin kick for the first 10 & shoot for 25 kicks in 10 seconds

12x25 (40) -- Kick, Drill, Swim Stroke {1 round of each: Fly, Back, Breast....or mix it up}

Resistance:
pick your resistance tool (Stretch Cord, Parachute, Power Tower)

Repeat the following 8 times:
2x{1x25 Fast against resistance + 1x25 easy on 1:30}
1x{1x50 easy}...rest about 45 seconds, and repeat!

Assistance FINS
9x75 (130) -- "Thirds" -- #1 final 25 fast / #2 middle 25 fast / #1 first 25 fast
+ 75 easy

Swim Down:

5x100 'Free IM '(145) -- strong kick-outs and double pullouts on breaststroke
free, back, breast, free
odds can be pull (breathe 5th) if you'd prefer

Optional Bonus work:
work 9 turns from the middle
3 -- Free (work on lowering your vision. look at the bottom of the pool's "T" -- not the center.)
3 -- Mixed
3 -- Stroke

*"Touch, Turn, Breathe"  on the open turns!

Tuesday November 19, 2013

Tuesday November 19, 2013

SCM

2x200 Free (310) – 50R 50L

3x100 Kick (2) -- mixed

2x200 Free IM (340) – double pullouts

3x100 Pull (135) – 5^th

 

9x50 (1) -- #1 Free Swim – Breast Kick / #2 Free Swim – Breast Drill / #3 Free Swim – Breast Swim           1850             

1x200 Free IM (340)

1x125 Stroke* (155)

1x200 Free IM (340)

1x100 Stroke* (140)

1x200 Free IM (340)

1x75 Stroke* (125)

1x200 Free IM (340)

1x50 Stroke*(110)                                                                                                                                                         

300 easy {25 back + 25 human stroke + 25 5^th}

 9x100 FINS

3 – (130) #3*

3 – (135) #3**

3– (140) #3***

 200 easy 

Monday November 18, 2013

Monday November 18, 2013
Short Course Meters

Practice Focus: Kicking, Pulling, Aerobic Freestlye

400 Free {50R 50L} breathe to the Right, then the Left
300 Kick {your choice}
200 Free IM {Free-Back-Breast-Free}
100 Kick {your choice}

12x50 Kick (105) -- 3 of each. 2 Moderate + 1 Fast*

1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 15 + 25 Stroke Swim

3x200 Pull (320) -- 50 5th + 50 6th + 50 4th + 50 Fast*

2x300 Free (435) or (505)
2x150 Free (220) (235)
Rest 60
4x100 Free (130) (140)
4x75 Free (110) (120)
The 100s should be at perceived "threshold pace".  The 75s should be a touch quicker, but not as fast as you can go.  The 300s should be well above perceived threshold pace, and the 150s should be quicker than the 300s, but not quite as fast as the 100s.

200 easy with underwater turns at one end

Friday November 15, 2013

Friday November 15, 2013
SCM

Practice Focus: Active Rest Stroke Swims

1x400 Swim Mix
4x100 Free (rest 20) descend
4x50 Stroke Drill (rest 20)

Either Breast or Fly Focus:
4x25 (45) -- Kick with hands at side {breathe every other kick on breast; every 3rd kick on fly}
4x25 (45) -- 3K 1P {breast} or SSD {fly}
4x25 (45) -- 2K 1P {breast} or Swim Fly {breathe every other stroke}
4x25 (45) -- Swim {breathe every other stroke -- but lift neck/face out as you normally do...just don't inhale}.

3x300 Paddles/Fins (Rest 45-60) -- #1 last 100 fast* / #2 middle 100 fast** / #3 first 100 fast***
bonus: breathe 5th on everything except the fast 100.

200 stroke drills

6x50 (55) -- 1 Free + 1 Stroke* -- descend stroke 1-3
9x50 (1) -- 2 Free + 1 Stroke** -- hold strong stroke paces here (stay consistent with times)
12x50 (105) -- 3 Free + 1 Stroke*** -- descend stroke 50s to finish. 
Be aware of stroke count for use later in the month.

200 easy with underwater turns

bonus: complete either 3 racing starts or 6 fast turns to finish

Thursday November 13, 2013

Thursday November 13, 2013
SCM

Practice Focus: Resistance Training

Warm up: 400 Free {50R 50L breathing} + 300 Kick-Drill x50 + 200 Pull (breathe 5th) + 100 Back-Breast x50}

Vertical Kick: 4x {20 on 40 off} + 4x {10 on 30 off}
*for the set of 10 seconds, kick dolphin kick.  Shoot for 25 kicks in 10 seconds!

9x25 (40) -- Kick, Drill, Swim Stroke {1 round of each: Fly, Back, Breast....or mix it up}
1x75 easy

Resistance:
pick your resistance tool 

Repeat the following four times:
3x: {1x25 Fast against resistance + 1x25 easy} -- inverval should be (1:30)
1x: {1x50 easy -- interval should be (2:00)}
Pay attention to your stroke count.  If you start to go up in strokes, make sure you are holding water!
{It's ok to increase your stroke count if you are a) going faster, and b) purposefully going for a higher rate.  Just make sure you are on top of your stroke!}

Assistance (FINS -- or stretch cord)
if the only resistance item you have is a T-shirt, then either kick this set the way it's written, or do 12x50 (110) alternating 50 easy swim and 50 Fast Kick.

4x:
1x50 (110) -- 25 Moderate + 25 Fast
1x50 (110) -- easy
1x50 (110) -- 25 Fast + 25 easy

Swim Down:

5x100 'Free IM '(145) -- strong kick-outs and double pullouts on breaststroke
free, back, breast, free
odds can be pull (breathe 5th) if you'd prefer

Wednesday November 13, 2013

Wednesday November 13, 2013

*This is a repost of last Wednesday's workout.  I will be posting a weekly progression for Monday-Tuesday-Thursday-Friday from now on.  If there is anyone out there who is looking for a workout on Wednesday, follow this plan:

Today should be a Fartlek Day. Find a pool or large body of water, and work on some "Speed Play" during a straight swim, run, or bike.

Your total duration should be 20-30 minutes. You can break it up if needed!

Suggestion 1: Swim 150 meters cruise / 75 meters build / 25 meters Fast
Suggestion 2: Swim 30 Strokes cruise / 15 strokes build / 7 strokes Fast
Suggestion 3: Swim 200 meters easy + 3x50 with FINS Strong (rest 20 between)

Tomorrow: resistance day! 

Tuesday November 12, 2013

Tuesday November 12, 2013

SCM

 

1x400 Free-Non Free x50 (7)

4x100 Free (140) descend 1-4

4x50 Stroke Drill (105)

 

8x50 FINS (110) – 2 Single Arm + 2 Build to Fast Turn or Fast Finish (do both well; choose one aspect to do fast!)

4x:

75 Free (115) – 40M-60M Fast*

50 Stroke (1) – 20-35M Fast**

25 Stroke (45) – 15-25M Fast***                         


3x200 Pull (320) – 5^th                                                            

 

6x100 (135) – every 3^rd Back-Breast                                                                     

6x100 (140) – every 3^rd Breast-Free                                                                     

6x100 (145) – every 3^rd Free-Fly                                                                           

 

200 easy                                                                                                             

 

A.       12x50 – 2 Swim (55) + 2 Kick (105)*

Or

B.       8x100 FINS – 2 Swim (135) + 2 Kick (145)*

Or

C.        6x50 FINS/Paddles (no interval -- you choose!) Kick (Thumb-lock+Swim) @30.50 seconds or better (Big Fins) or @32.0 seconds or better zoomers (see link to video and instruction here: http://proswimworkouts.com/workouts/t2-aquatics-stroke-kick-swim-drills

 100 easy

 

Get ready for a strong resistance day tomorrow!

Monday November 11, 2013

Monday 11.11.13
Short Course Meters

Focus: Kicking/Cardio Work -- 4250M

Warmup: 5x200 SKIPS {Swim, Kick, IM Drill, Pull, Swim}

Kick: 300 (540) moderate + 8x50 (105) Fast Average {descend the final 4}

Drill: 300 {50 Free + 25 Back + 25 Breast}

Pull: 3x100 (140) 5th {turns count for 2 strokes} + 4x50 (50) strong + R30 + 3x50 (40) Fast Avg

Swim Freestyle: 4x50 (50) + 4x75 (110) + R60 + 9x100 (135) hold "Threshold Pace"
Threshold Pace = 100 PR plus 12-15 seconds (this is an estimate!)

Easy: 200 easy with underwater turns (tight ball on flips) at one end of the pool.

Friday November 8, 2013

Friday November 8, 2013
SCM

Practice Focus: Active Rest 75s

400 Swim Free {50R 50L breathing}
300 Kick-Drill x50
200 Pull {5th}
100 Back-Breast

12x25 (50)
#1 Wall Kick for (:05), turn, and sprint a 12.5M effort; plus an easy 12.5
#2 Choice Drill
#3 "Head Drill" -- start with a higher head than normal (exaggerated), and lower to your "spot"
#4 Build to Last 10M Fast -- practice fast finish with fingertips

8x100 IM (145) -- "Quarters" {#1/5 Free Fast / #2/6 Brst Fast / #3/7 Back Fast / #4/8 Fly Fast
ok to drill or swim throughout the set

4x25 Stroke Drills (rest your choice)

6x:
75 Free or Stroke (115) *Descend 1-3
50 Free 5th (1)
25 Stroke Drill (45)

6x50 (120) -- dive first 25 (underwater for 15-25M fast)

Thursday November 7, 2013

Thursday November 7, 2013
SCM

Practice Focus: Kick, Pull, Back/Breast Conditioning Set

12x50 (105) -- 25 Swim + 25 Drill {3 of each, Reverse IM order)

3x100 Kick (2) + 4x75 Free Swim (130)
2x100 Kick (150) + 4x75 Free Swim (130)
1x100 Kick (140) + 4x75 Free Swim (130) 

200 Pull (3) + 2x100 (145) 50 Back Swim + 50 Breast Swim or Drill
150 Pull (215) + 2x100 (145) 50 Back Swim + 50 Breast Swim or Drill
100 Pull (130) + 2x100 (145) 50 Back Swim + 50 Breast Swim or Drill 

3x: 3x50 Back (55) + 3x50 Breast (105)

it's ok to Drill the Breast or Swim the Breast.
It may be best to do this sequence: 2K 1Pull for #1; Swim #2, and Breast Pull/Fly Kick #3; OR 3K 1Pull for #1; 2K 1Pull for #2, and Swim on #3.

Swim Down 200 with underwater turns
 

Wednesday November 6, 2013

Wednesday November 6, 2013
Short Course Meters

Today should be a Fartlek Day.  Find a pool or large body of water, and work on some "Speed Play" during a straight swim, run, or bike.

Your total duration should be 20-30 minutes.  You can break it up if needed!

Suggestion 1:  Swim 150 meters cruise / 75 meters build / 25 meters Fast
Suggestion 2: Swim 30 Strokes cruise / 15 strokes build / 7 strokes Fast
Suggestion 3: Swim 200 meters easy + 3x50 with FINS Strong (rest 20  between)

Get ready for a resistance day tomorrow!

Tuesday November 4, 2013

Tuesday November 4, 2013
Practice Focus: Active Rest / Stroke Count 50s Stroke

5x200 SKIPS

16x25 (40) -- odds Drill / evens alternate 12.5 fast/ez & Build to Fast Finish

Pull 3x: 100 (140) 5th + 75 (115) Strong + 50 (50) 5th + 25 (25) Strong

200 stroke drills

All 50s within the following set should be focused on Stroke Count/Time Combo:
Stroke Count Goals: Back (Stroke Count 2 under time) / Free (Stroke Count Match Time) / Fly & Breast (Stroke Count = Half Time).
Time Goals should be 2-3 seconds over half 100 Goal Time

6x50 (110) *
3x100 Free IM (150)

4x50 (110) *
3x100 Free IM (2)

2x50 (110) *
3x100 Free IM (210)

4x75 FINS (150) Middle 25 Fast

100 easy

November 4, 2013

November 4, 2013
Short Course Meters

Practice Focus: Kicking, Pulling, Aerobic Freestlye

5x200 SKIPS (Swim Free, Kick, IM Drill, Pull, Swim Free IM)
1x400 Kick moderate (740)
4x100 Kick Fast (155) -- pick the same stroke and stick with it.

1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 15 + 15 Jumping Jacks or 50 Jumpropes + 5 pushups + 25 Dive with first 15 Stroke Swim Strong off the dive {easy to the wall}

1x200 Pull (310) 3-5-7-5
4x50 Pull (50) Fast Average (descended)
1x150 Pull (230) 3-5-7
3x50 Pull (45) Fast Average (descended)

200 Reverse IM Drill or Swim

4x:
1x100 Free (140) moderate
3x50 Free (50) or Stroke (1) fast average, descend

Feel free to complete the final set Freestyle or Stroke.  If you'd like, you may swim the first two 50s Free and the last 1 Stroke.  You may also work on your IM: Fly-Back; Back-Breast; Breast-Free.

Easy Swim down 200 with underwater turns at one end of the pool.
 

Friday November 1, 2013

Friday November 1, 2013
Short Course Meters

Practice Focus: Active Rest Freestyle 100s

4x50 Swim Free (55)
1x150 Kick (315)
4x50 Drill-Swim (105) -- Reverse IM order
1x150 Pull (245)
4x25 Drill (40) -- 1 of each
rest 20
3x50 Drill-Swim (110) -- rest (10) at 25s & build 25 Swim -- your choice of stroke.

12x25 (50)
#1 Wall Kick for (:05), turn, and sprint a 12.5M effort; plus an easy 12.5
#2 Choice Drill
#3 "Head Drill" -- start with a higher head than normal (exaggerated), and lower to your "spot"
#4 Build to Last 10M Fast -- practice fast finish with fingertips

6x50 Pull (50) -- breathe every 5th 1-3, breathe every 7th on 4-6 (each turn counts as 2 strokes)
3x100 Pull (140) -- Negative Split
exta 20 if needed
1x300 Pull (5) -- Strong Effort.  FINS and Paddles is ok here!

4x25 Stroke Drills (rest your choice)

5x:
100 Free* (130) -- descend the final 3 rounds!
75 mix (115) -- mix up strokes if you'd like...the intervals get easier as you go from 75-50-25
50 mix (1)
25 mix (45)

4x75 (130) -- dive first 25 (underwater for 15-25M fast)

Thursday October 31, 2013

Tuesday October 31, 2013
Short Course Meters

Practice Focus: Resistance Training

Warm up: 400 Free {50R 50L breathing} + 300 Kick-Drill x50 + 200 Pull (breathe 5th) + 100 Back-Breast x50}

Vertical Kick: 8x {10 on 20 off}
*for the set of 10 seconds, kick dolphin kick, shoot for 25 kicks in 10 seconds

12x25 (40) -- Kick, Drill, Swim Stroke {1 round of each: Fly, Back, Breast....or mix it up}

Resistance:
pick your resistance tool (T-shirt, Stretch Cord, Parachute, Power Tower)

Repeat the following 8 times:
1x: {1x25 Fast against resistance + 1x25 easy}
1x: {1x50 easy}...rest about 60 seconds, and repeat!

Assistance FINS
8x75 (140) -- 25 Stroke Drill + 25 Stroke Swim Fast* + 25 Free {breathe every 5th}
drill and swim should be the same stroke, or one should compliment the other (as in 25 Dolphin Pull + 25 Fly Swim).

Swim Down:

5x100 'Free IM '(145) -- strong kick-outs and double pullouts on breaststroke
free, back, breast, free
odds can be pull (breathe 5th) if you'd prefer

Optional Bonus work:
work 9 turns from the middle
3 -- Free (work on lowering your vision.  look at the bottom of the pool's "T" -- not the center.)
3 -- Mixed
3 -- Stroke

*Tip: when performing an open turn, be sure to use the correct order of operations: "Touch, Turn, Breathe" -- not "Touch, Breathe, Turn".  Placing the hand in at the back shoulder forces the athlete into his/her side, creating a amooth/fast drop-down & streamline.

 

Wednesday October 30, 2013

Wednesday October 30, 2013
Short Course Meters

There are three options for today.  The first option is to take the day OFF.  The second option is to swim 4x75 Fast on (130) after a 1500 warmup.  The third option to complete a continuous swim.  The continuous swim, should you choose to do it, could be anywhere from a 600 to a 1500.

There are three good ways to do the continuous swim: either 1) just let the mind go and swim for a certain amount of time, 2) Swim a pre-determined distance, alternating 50 Kick + 50 Swim, or 3) Train by using the "Fartlek" method and alternate fast & easy (75 Free + 50 Stroke* + 25 Stroke** is a good way to do it).

You may decide to warmup with 4x50 Swim Free (55) + 4x50 Kick (115) + 4x50 Drill (110)....or just get right into it!

On Thursday we are going to go back to some resistance training like we did last week, so make sure you have one of the following: parachute, Power Tower, Stretch Cord (tubing), a bucket, a T-Shirt, or board shorts.

Tuesday October 29, 2013

Tuesday October 29, 2013

Practice Focus: Active Rest Stroke 50s and 25s

5x200 SKIPS

8x50 (115) – alternate wall kick/12.5 & build to fast 20-35yard

250-150-100-75-25 Paddles/Fins {4:10, 2:30, 1:40, 1:15, 25}

200 stroke drills

 6x:  {Stroke 50s and 25s; descend 1-3 x2 or 1-2 x3}

1x100 Free (145)
1x50 Stroke (55)
1x75 Free (130)
1x25 Stroke (40)
4x25 Easy (40, 50, 50, 1)

200 easy

4x100 FINS (150) “Quarters”

100 easy

Monday October 28, 2013

Monday October 28, 2013
Short Course Meters

Practice Focus: Kicking, Pulling, Aerobic Freestlye

400 Free {50R 50L} breathe to the Right, then the Left
300 Kick {your choice}
200 Free IM {Free-Back-Breast-Free}
100 Kick {your choice}

12x50 Kick (105) -- 3 of each.  2 Moderate + 1 Stong Build

1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 15 + 25 Stroke Swim

3x200 Pull (320) -- 50 5th + 50 7th + 50 4th + 50 Fast

1x300 Free (440) or (510)
2x150 Free (220)     (235)
Rest 60
8x100 Free (130)     (140)

The 100s should be at perceived "threshold". The 300 is 85%, and the 150s are 90%.
Your heart rate shouldn't go above 155 after the 300, and 160-165 after the 150s.
Your heart rate may get to 165-170 (27-28 for 10 seconds) on the 100s.
Take your heart rate after the 100s Free.  Record Heart Beats for a 10 second count.
One minute after the first count started, take a second Heart Rate. 
Record both Heart Rates and the amont of beats dropped from HR 1 to HR 2.

200 easy with underwater turns at one end

Saturday October 26, 2013

If you've done every workout this week, take the weekend off!  This is a great opportunity to crosstrain, visit a local masters/'older' age group workout, or practice on your own.

Friday October 25, 2013

Friday October 25, 2013
Short Course Meters

Practice Focus: Active Rest 25s

1x200 Swim Free (315)
3x50 Kick (105)
1x150 Swim Back-Breast-Free (245)
3x50 Pull (55)
1x100 IM Drill or Swim
3x50 Drill-Swim (110) -- rest (10) at 25s & build 25 Swim -- your choice of stroke.

12x25 (50)
#1 Wall Kick for (:05), turn, and sprint a 12.5M effort; plus an easy 12.5
#2 Choice Drill
#3 2 Flip 25 -- either Free or Back -- flip at the 6th-7th stroke (middle of the pool), & flip at the finish
#4 Build to Last 10M Fast -- practice fast finish with fingertips

1x300 Pull or Swim (Rest 60) -- breathe 3.5.7 x100 {4.6.8 is ok}
3x100 Pull or Swim (125) or (130) or (135) or (140), etc.... -- you choose, should be 15-20 seconds
6x50 Pull or Swim (45) or (50) or (55), etc... -- you choose, should be half your 100 or a touch easier

4x25 Stroke Drills (rest your choice)

3 rounds:
3x50 easy or stroke drill (1)
1x25 Fast Stroke* (40)
3x50 easy or stroke drill (105)
2x25 Fast Stroke** (40) -- Descend the pair of 25s 1-2
1x125 easy (250)

4x75 (130) -- dive first 25 (underwater for 15-25M fast)

Thursday October 24, 2013

Tuesday October 24, 2013
Short Course Meters

Practice Focus: Resistance Training

Warm up: 400 Free {50R 50L breathing} + 300 Kick-Drill x50 + 200 Pull (breathe 5th) + 100 Back-Breast x50}

Vertical Kick: 4x {20 on 40 off} + 4x {10 on 30 off}
*for the set of 10 seconds, kick dolphin kick.  Can you get 25 kicks in 10 seconds?

9x25 (40) -- Kick, Drill, Swim Stroke {1 round of each: Fly, Back, Breast....or mix it up}
1x75 easy

Resistance:
pick your resistance tool (T-shirt, Stretch Cord, Parachute, Power Tower)

Repeat the following three times:
3x: {1x25 Fast against resistance + 1x25 easy} -- inverval should be (1:30)
1x: {1x50 easy -- interval should be (2:00)}

Assistance (FINS -- or stretch cord)
if the only resistance item you have is a T-shirt, then either kick this set the way it's written, or do 10x50 (110) alternating 50 easy swim and 50 Fast Kick.

4x50 (110) -- 25 Moderate + 25 Fast
1x50 (110) -- easy
4x50 (110) -- 25 Fast + 25 easy

Swim Down:

5x100 'Free IM '(145) -- strong kick-outs and double pullouts on breaststroke
free, back, breast, free
odds can be pull (breathe 5th) if you'd prefer


 

Wednesday October 23, 2013

The Resistance Workout that was announced yesterday will be scheduled for Thursday.

Today should be OFF, or a Continuous Swim.  The longer swim, should you choose to do it, could be anywhere from a 600 to a 1500.  There are three good ways to do it: either 1) just let the mind go and swim for a certain amount of time, 2) Swim a pre-determined distance, alternating 50 Kick + 50 Swim, or 3) Train by using the "Fartlek" method and alternate fast & easy (75 Free + 50 Stroke* + 25 Stroke** is a good way to do it). 

You may decide to warmup with 4x50 Swim Free (55) + 4x50 Kick (115) + 4x50 Drill (110)....or just get right into it!

On Thursday we are going to do some resistance training, so make sure you have one of the following: parachute, Power Tower, Stretch Cord (tubing), a bucket, a T-Shirt, or board shorts.




 

Next Workout...

You will need some resistance training tools for the next workout.

Here are some of the tools you can acquire:
A) a resistance tube (you can swim against it, and it stretches at least 10M -- and up to 25M)
B) a parachute (look for the "FINIS" yellow chute, or anything like it)
C) a tee-shirt (this is a nice way to work on resistance training, and it's easy to find)
D) "Board" shorts
E) Shoes

.....there are other options.  Leave a comment and I'll let you know if it's ok to use.

Tuesday October 22, 2013

Tuesday October 22, 2013
Short Course Meters

Practice Focus: "Active Rest" Pace Set / Pace for a 100/200 race.

Warmup: 4x: {100 Free + 50 Stroke Kick + 50 Stroke Drill + 50 Pull}
100 Free: 50 breathe to the right, 50 breathe to the left / 50 Kick & Drill -- 1 round of each / 50 Pull breathe every 5th stroke

Specific Preset: 12x25 (45)
#1 12.5 Fast + 12.5 easy
#2 Stroke Drill of choice
#3 Swim; build through 25, last 10M Fast
#4 Stroke Drill of choice or easy 25

General Preset: 3x150 (Rest 20-30) -- FINS and Paddles
#1 Right paddle/Left Fin
#2 Left paddle/R Fin
#3 Both paddles, both Fins

Stroke Technique: 1x150 {25 Free + 25 Stroke Drill}

Main Series -- your "Stroke"
3x: {75 Free or Stroke*(105) + 100 easy (150)}
4x: {50 Stroke** (45) + 100 easy (155)}
4x: {25 Stroke*** (25) + 100 easy (2)}
"Stroke" = any stroke you'd like to work on.  You may consider maintaining the same stroke over the course of the set for a deeper training effect. 

...plus additional 75 easy

FINS: 4x100 "Quarters" (rest 20-30)
#1 last quarter (25M) fast
#2 third quarter fast
#3 second quarter fast
#4 first quarter fast

200 easy with underwater turns at one end

Monday October 21, 2013

Monday 10.21.13
Short Course Meters (adjust for yards)

Focus: Kicking/Cardio Work -- 4200M

Warmup: 5x200 SKIPS {Swim, Kick, IM Drill, Pull, Swim}

Kick: 8x50 (105) moderate, mix strokes + 1x300 ( --- )...Strong effort on 300

Drill: 300 {50 Free + 25 Back + 25 Breast}

Pull: 8x50 (1) breath 4 times down & 3 times back + 3x100 Pull (140)...descend 100s

Swim: 4x125 Free (205) + 4x100 Free (135) + 4x75 Free (110)...
Pulse for (:10) count should be around 25-26 on the 125s, 26-27 on the 100s, and 26-28 on the 75s.  Adjust intervals as needed.

Easy: 200 easy with underwater turns (tight ball on flips) at one end of the pool.



 

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