Friday, September 12, 2014

Friday, September 12, 2014

Challenge Day

Warmup: 400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable sprints

Main Set:

1 X 25 @ 3:00

1 X 50 @ 3:00

1 X 75 @ 3:00

1 X 100 @ 3:00

1 X 150 @ 3:00

Notes: Simple - Be FAST!

Thursday, September 11, 2014

Thursday, September 11, 2014

Aerobic Endurance

Warmup: 400 + 300pull + 200 Kick + 100 IM

Main Set:

40 X 50 @ 45

8FR

8(K/S)

8IMO

8(K/S)

8FR

Notes: Steady, consistent from start to finish, rest should be no longer than :15 seconds, need to keep HR around 25(:10) to get results you want.  If you want to add some length, do 75's with the same pattern.

Wednesday, September 10, 2014

Wednesday, Sept. 10, 2014

Legs

Warmup: 400 + 12 X 50 alt. K/S, S/K 

Main Set:

1 X 400 @ 6 (kick every 4th 25)

8 X Shooter from bottom @ 1 every :20

1 X 300 @ 4:30 (kick every 3rd 25)

8 X 25 @ 60 underwater, may use fins

1 X 200 @ 3 (kick every other)

8 X 25 @ 30 hold best average

2:00 to rest and swim ez

1 X 100 @ 1:30 all out

Notes:  When doing the shooters from the bottom and any time you leave the wall, don't under estimate the value of your take off position from the wall.  

Tuesday, September 9, 2014

Tuesday, September 9, 2014

Fast - EZ

Warmup: 400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable sprints

Main Set:

6 rounds:

2 X 25 @ 35

1 X 50 @ 35

1 X 25 @ 35

1 X 125 EZ

Rd 2 @ 40, Rd 3 @ 45, Rd 4 @ 50, Rd 5 @ 55, Rd 6 @ 60

Notes: You get to add rest to each round as you continue to maintain the speed. Each round starts out fast and realistic, the challenge will be to carry your starting speed through the 50, and then into the last 25 on the short rest.

Monday, Sept. 8, 2014

Monday, September 8, 2014

Aerobic Endurance

Warmup: 400 + 300 pull + 200 Kick + 100IM

Main Set

8 X 50 FR @ 40/45

6 X 75 @ 1:20 (25K/50S)

8 X 50 stroke @ 50

6 X 75 @ 1:20 (alt. 50K/25S, 25S/50K)

8 X 50 FR @ 40/45

6 X 75 Kick @ ? 

Notes: Strong, consistent, effort from start to finish, sendoff's should give you 10-20 seconds of rest throughout and HR stays around 25 +/- 

Friday, September 5, 2014

Friday, September 5, 2014

FAST Friday

Warmup: 400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable sprints

Main Set:

5 X 50 - 300 @ 3:00

Notes: 5 swims, you pick the distance(same distance each swim), sendoff stay's the same. The length of the swim changes the tone of the set, but no matter what you choose, make it fast.  15 minutes of your best swimming and you are done!

Thursday, Sept. 4, 2014

Thursday, Sept. 4, 2014

Legs

Warmup: 400 + 12 X 50 alt. K/S, S/K

Main Set:

4 X's:

1 X 75 Kick @ 1:15 Best Effort

1 X 50 EZ Swim @ 60

1 X 400 Kick @ 7:00

4 X's:

1 X 50 Kick @ 45 Best Effort

1 X 50 EZ swim @ 60

1 X 300 Kick @ 5:00

4 X's 

1 X 25 Kick @ 30 Best Effort

1 X 50 EZ swim @ 60

1 X 200 Kick @ 3:30

1 X 100 Kick for Time

Tuesday, September 3, 2014

Tuesday, September 3, 2014

Fast-EZ

Warmup: 400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable sprints

Main Set:

60 X 25 @ 30

2 FAST

2 EZ

4 FAST

4 EZ

6 FAST

6 EZ

8 FAST

8 EZ

finish with 2 FAST/2EZ for the last 20

Notes: When looking at this set on paper, it doesn't look intimidating or even very hard, 10 X 200+ looks way tougher on the eyes.  Remember swimming fast is much different than swimming far, don't just try hard, swim fast, your body responds differently to that effort and needs to be practiced.

Monday, September 2, 2014

Monday, September 2, 2014

Aerobic Endurance

Warmup: 400 + 300pull + 200 Kick + 100 IM

Main Set:

3 rounds of:

3 X 150 Pull @ 2:00

3 X 50 kick @ 50

1 EZ - 1 FAST - 1 EZ

6 X 25 Choice @ :30 Swum very well including leaving the walls

3 X 50 Kick @ 50

1 EZ - 1 FAST - 1 EZ

Notes: Go straight through all 3 rounds, no breaks, we want to keep the HR up above 22-25 for the entire workout, not just 5-10 minutes at a time.  Sendoff's aren't the hardest, just swim well, work hard, and follow the pattern.  You should be able to swim the 25's pretty fast without trying too hard.