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.