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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