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.