Calvin College Summer Workouts: 2015

Thursday, September 17, 2015

Pre-Season

Warmup

300 loosen

2 X 150 Neg. Split

6 X 50 drill/swim rotate favorite drills/strokes

Main Set

3 Rounds:

1 X 200 FR @ :30R

2 X 75 Kick @ 1:30 (2nd 75 much faster)

2 X 50 strong @ :45

1 X 100 EZ @ 2:00

Weights

3 rounds of each group

#1 - 10 Tuck ups - 5 pull ups - 15 pushups

#2 - 10 dumbell Bench - 10 3 pt. row - 10 deadlift

#3 - 10 "I"'s and "T's" - 10 walking lunge - 10 BK fly's

Notes: Swim is self explanatory, the last round of lifting has I's and T's which are lying on a bench with 5-20 lb dumbells starting with arms extended over chest, simply bring them down over your head for an I and separate them to make a T. BK Fly's are sitting on a bench bend down so chest is very close to thighs. Grab dumbells below your thighs and raise them up with arms slightly bent.

Wednesday, September 16, 2015

Pre-Season

Warmup

300 loosen

300 Pull, sculling every 3rd 25

3 X 100, each one gets stronger

Main Set

9 X 50 FR @ 45 push #3,6,9

1 X 300 Kick @ 5

4 X 100 FRIM @ 1:30?

8 X 25 FL @ 30

4 X 100 FRIM @ 1:30?

1 X 300 Kick @ 5

9 X 50 FR @ 45 push them all, except #3,6,9

Notes: follow the pattern keep same effort from start to finish with a few exceptions where the HR spikes on some 50's or a certain stroke.

Tuesday, September 15, 2015

Pre-Season

Warmup:

300 Loosen

6 X 50 Kick @ 60 descend by 2's

4 X 75 K/S @ 1:10

Main Set

30 X 50 @ 60

All Even EZ

#1 - Kick 1st 25 underwater

#3 - Kick 1st 15M off turn

#5 - :10 Kick against wall, + 15M sprint with breakout

#7 - sprint swim 1st 25

#9 - sprint last 25

Weight Room Suggustions:

3 sets of 8-12 reps of each lift

1. Deadlift

2. Bench Press

3. Squat

4. Pull Down/Pull ups

5. Lunge

6. some sort of core

Monday, September 14, 2015

Pre-Season

Warmup

300 Loosen

12 X 25 working on streamlines and breakouts

3 X 100 @ 1:30 descend 1-3

Main Set

3 X 100

3 X 150

3 X 200

*choose sendoff that gives you :10/100

*swim at strong effort

8 Minute Kick

:30 strong, :30 EZ

12 X 50 @ 60 alternate strong/EZ

Notes: start lengthening out your repeats, move into some good kicking and finish with some faster 50's.

Dryland Idea's:

12 rounds or 20 minutes whichever comes first:

5 Pushups

10 Tuckups

15 Squats

1 X 200M Run

Friday, September 11, 2015

Friday, September 11, 2015 Pre-Season

Friday, September 11, 2015

Pre-Season

Warmup

300 Loosen

6 X 50 @ 45

4 X 75 @ 60

*swim 75's stronger than the 50's

Main Set

15 Minutes of Good Swimming

Option #1

5 Swims @ 3:00

50-300 choose your distance and method of swimming, and be fast

Option #2

10 Swims @ 1:30

50-125 choose your distance and method of swimming and be fast

Notes:

Short and sweet today, MOVE IT for 15 minutes, the length of the repetition will change to feel from speed to endurance, choose what motivates you

Dryland Idea's:

On the Track

8 laps on the outdoor track, 16 on the indoor track

Run backwards on the straight aways, forward on the curves

In first corner add 10 pushups, 2nd corner add 10 streamline jumps,, in 3rd corner 10 tuckups, in 4th corner add 10 lunges

Thursday, September 10, 2015

Thursday, September 10, 2015 - Pre-Season

Thursday, September 10, 2015

Pre-Season

Warmup

300 Loosen

12 X 50 4 K/S, 4 stroke/FR, 4 descend 1-4

Main Set

15 X 150 @ 10-15R

#1-5 = S/K/S

#6-10 = stroke pattern

#11-15 = FR, Odd's are very strong, getting a little better each time, even's are stretched out.

Notes: Follow the pattern, keep the rest to 10-15 sec. HR should be around 25, with a few spikes at the end.

Weight room Suggestions:

Clusters:

3 rounds of:

20 alternating Pike-Ups, 10 Back Raises, 20 Mtn Climbers

3 rounds of

10 Zercher Squats - 20 pushups - 10 Seated Row

3 rounds of

10 lunges with dumbells - 20 chest pass with partner or against wall - 10 or max reverse bench (hanging from bench press bar, ft. on bench, pull chest to bar)

Wednesday, September 9, 2015

Wednesday, Sept. 9, 2015 Pre-Season

Wednesday, Sept. 9, 2015

Pre-Season

Warmup

300 loosen

100 Kick Social

100 Kick Build

4 X 25 underwater

6 X 50 K/S, S/K @ 50

Main Set

3 X 100 Kick @ 1:45

6 X 25 @ :45 underwater

2 X 150 Kick @ 2:30

4 X 25 @ 45 1st 15M blast with a board

1 X 300 kick @ 5:00

4 X 25 @ 45 1st 15M blast with a board

2 X 150 Kick @ 2:30

6 X 25 @ 45 underwater

3 X 100 Kick @ 1:45

Dryland Idea's:

Campus Run Around Big Loop

Start outside Pool:

30 Squats at the cheese

30 walking lunges at the chapel

30 tuckups on the island in sem pond

30 Mtn. Climbers on the Walking Bridge over Beltline

30 Pushups behind Beets-Veenstra

Run 400M Backwards around Track

Get back to the pool as fast as possible.

Tuesday, September 8, 2015

Tuesday, Sept. 8, 2015 - Pre-Season

Tuesday, Sept. 8, 2015

Pre-Season

Warmup

300 loosen

4 X 75 K/D/S (choose favorite drills/strokes)

3 X 100 @ 1:30 get stronger 1-3

Main Set

9 rounds of 3 minutes @ 4:00

Set #1 - 1 X 225-300 FR @ 3:00

Set #2 - 4 X 50 stroke or stroke/FR @ 45

Set #3 - 6 X 25 Kick @ 30

Notes: work hard for 3 minutes at a time, you will get approx. 60 rest between each 3 minutes. Rotate through the 3 sets 3 times.

Weight Room Suggestion:

30-50 reps broken up into 3 sets of the following exercises:

Squats - any kind you want

Lunges - walking

Deadlift or box jumps

Dumbell Bench Press

Pullups or Pulldowns on machine

any type of situp you want

Friday, September 4, 2015

Friday, September 4, 2015 - Pre-Season

Friday, September 4, 2015

Pre-Season

Warmup

300 Loosen

6 X 50 @ 50 alt. K/S, S/K

4 X 75 @ :15R each 75 gets stronger

Main Set:

1 X 300 FR @ 4

8 X 25 stroke @ :30

2 X 100 Kick @ 1:45

8 X 50 stroke/FR @ :50

2 X 100 Kick @ 1:45

8 X 25 Stroke @ :30

2 X 100 Kick @ 1:45

1 X 300 FR @ 4

Dryland Idea's:

let's Throw some things:

w/ partner and non-bouncing med ball

2 X's through the following:

3 Minutes of standing Chest Pass for Distance

3 Minutes of Kettle Bell Throw for height over head

3 Minutes of standing Push Pass for Height

*DO NOT TRY TO CATCH THE BALL, LET IT FALL TO GROUND

Notes: The Swim is a simple pattern, simply rotate through FR, Stroke, and Kick with the same effort and consistency.

The dryland is the fun part, with a med ball you will execute three different throws back and forth with your partner. The Push Pass for distance start in standing position with ball centered on your chest, elbows out, armpits open. Using whole body, push the ball as far as you can in the horizontal direction toward your partner, Partner does not catch ball. The Kettle Bell Throw you will start in standing position with your back to your partner. Start with Ball hanging from arms, legs bent, use your legs, hips and arms to propel the ball, going for height, and the ball should travel toward your partner as well. Finally, the Push Pass for Height, start in the standing position, facing your partner, ball even with collar bone, elbows out, armpits open, use legs, hips, arms to propell the ball as high as you can, the ball will travel toward your partner.

Thursday, September 3, 2015

Wednesday, Sept. 3 - Pre-Season

Wednesday, Sept. 3

Pre - Season

Warmup:

300 Loosen

6 X 50 mixed drills

12 X 25 variable sprints

Main Set

30 X 50 @ 60

#1 - Sprint to 15M

#3 - Sprint to 25 to FT.

#5 - sprint last 12 1/2

All Odd's are SLOW, DPS, work on length

Weight Room Suggestion:

3 Groups of 3 Excercises: rotate 3 X's through each group, doing 10-20 reps, before moving on to next group.

Group #1

Tuckups - Back Raises - Mtn. Climbers (Pushup position alternating Ft. to flat position outside of hand)

Group #2

Squat - Pushup - Pullup

Group #3

Kettle Bell - Dumbell Bench - 3 pt. row

Notes: a little bit of speed today, two extremes, when not sprinting, swimming should be VERY quiet. Longest Sprint is 25 yards.

Wednesday, September 2, 2015

Tuesday, Sept 2, 2015 - Pre-Season

Tuesday, Sept. 2, 2015

Pre-Season

Warmup:

300 loosen

6 X 50 Kick, descending by 3's

12 X 25 underwater, 2 to mid pool, 2 to 15M, 2 all the way, 2nd round add fins

Main Set:

6 Minute Kick (20 Strong, 10 EZ)

1:00 R

6 X 25 @ 1:00 underwater

6 Minute Kick (40 Strong, 20 EZ)

1:00 R

6:00 vertical kick (:06 streamline blast at :60 and :30 mark)

1:00R

6 Minute Kick (60 Strong, 30 EZ)

1:00R

6 X 25 @ 1:00 underwater

Dryland Idea's:

20 Minutes (40on/20off)

Rotate through Squats - Med Ball Chest Pass - Tuck Up - Med Ball Tricep Throw - Streamline jumps(hands from floor to streamline)

Notes: Obviously working the legs today by alternating some timed kicks with some underwater 25's and power kicking in the vertical streamline position. Feel free to do and ez 50 on your minute rest.

Tuesday, September 1, 2015

September 1, 2015 - pre-season

September 1, 2015

Pre-Season

Warmup:

300 loosen, 12 X 50, 4 @ 50, 4 @ 45, 4 @ 40 getting stronger as you go

Main Set

6 X 25 @ 30

6 X 50 @ 50

6 X 25 @ 25

6 X 50 @ 45

6 X 25 @ 20

6 X 50 @ 40

6 X 25 @ 20

6 X 50 @ 45

6 X 25 @ 25

6 X 50 @ 50

6 X 25 @ 50

Notes: Keeping the length of the repeat short will help with the quality of the effort, while the short rest will help the HR stay at 25 +/-

Weight Room:

180 Reps using lighter weight

30 Reps of:

1. Squat

2. Lunge

3. Deadlift

4. Pushup/Dumbell Press

5. Pullup/pulldown

6. Tuckups

Wednesday, July 29, 2015

Wednesday, July 29

Legs

Attention: this will be the last workout posted for a while as I am heading out on vacation. For those that are using this to stay in shape or get idea's, there are over 200 workouts here, just go back a ways and stay in a progression that covers all the details of good workouts.

Warmup: 300 + 3 X 100 K/S + 12 X 25 kick variable Sprint

Main Set:

1:00 Kick (:10Fast:10EZ)

4 X 50 @ 90 underwater w/ fins

2:00 Kick (:15Fast:15EZ)

4 X 75 Kick @ 1:30 w/ fins (attempt to beat your best 100 time)

3:00 Kick (:20Fast:20EZ)

8 X 25 @ 60 As Fast A Possible

4:00 Kick (3:00Fast1:00 EZ)

*reverse and go back down

Tuesday, July 28, 2015

Fast-EZ

Warmup: 300 + 4 X 75 build 1st 50 + 6 X 50 fast 1st 15M

Main Set

16 X 100

4 @ 1:20 1st 25 FAST

4 @ 1:40 1st 50 FAST

4 @ 2 1st 75 FAST

4 @ 3 FAST

Notes: start with short, fast efforts and then extend them as the set goes on.

Monday, July 27, 2015

Aerobic Endurance

Warmup: 300 + 2 X 150 + 3 X 100 swim strenger as the distance gets shorter

Main Set

8 X 75 @ 60

5:00 Kick (:45 strong, :15 EZ)

4 X 75 @ 60

10:00 Kick (:20 Fast, :10 EZ)

4 X 75 @ 60

5:00 Kick (:15 BLAST, :45 EZ)

8 X 75 @ 60

Notes: swim the 75's strong, and feel free to use a stroke pattern, follow directions for the kick's.

Thursday, July 23, 2015

Mixed Bag

Warmup: 300 + 4 X 75 1st 50 strong + 2 X 150 1st 100 strong

Main Set

5 X 300 @ 4:00

*hold steady, strong, solid effort

4 X 75 @ 1:15 strong first 50

8 X 50 @ 1:00 strong 1st 25

12 X 25 @ 40 strong 1st 15M

Notes: Start the workout with some good 300's, nothing heroic, just good work. You may kick the middle 100 if you want to put some legs into it, then we have some intervals that will up the quality as we go down the stretch. Make sure you are coming off the walls the right way and eliminating resistance with your body position.

Tuesday, July 21, 2015

Fast/EZ

Warmup: 300 + 12 X 25 4 variable sprint, 4 drill, 4 v.s. + 6 X 50 alt. 1st/2nd 15M fast underwater

Main Set

20 X 25 @ :30

1 Fast, 1 EZ

16 X 50 @ 50

1 Fast, 1 EZ

12 X 75 @ 1:15

1 Fast, 1 EZ

8 X 50 @ 50

1 Fast, 1 EZ

4 X 25 @ 30

1 Fast, 1 EZ

Notes: you will accumulate some good speed with the right type of strokes today! mix in strokes or kick as needed for you to be successful!

Monday, July 20, 2015

Aerobic Endurance

Warmup: 300 + 3 X 100 desc. 1-3, + 3 X 75 K/D/build

Main Set

6 X 100 @ 1:30

4 X 100 @ 1:20

2 X 100 @ 1:10

4 X 75 Kick @ 1:30

1 X 300 S/K/S By 100 @ 4

4 X 75 Kick @ 1:30

2 X 100 @ 1:30

4 X 100 @ 1:20

6 X 100 @ 1:10

Notes: Well designed set, you are going to have to have a plan and stay in control so you can finish the last 6 100's with your best.

Thursday, July 16, 2015

Aerobic Endurance

Warmup: 300 + 4 X 75 HR 22-25 + 6 X 50 drill/build

Main Set

5 X 500

#1 - Pull - use snorkel or breath 5's

#2 - Kick/swim by 50 @ 7

#3 - 4 X 125 FR @ 1:30

#4 - Kick/swim by 50 @ 7

#5 - Pull - use snorkel or breath 5's

Notes: pretty simple, keep it steady, long and strong, HR around 25 the entire time.

Wednesday, July 15, 2015

Legs

Warmup: 300 + 4 X 75 Kick descend by 4 + 12 X 25 alt. 15M underwater, 25 build

Main Set

6 Minute vertical Kick

:06 Streamline blast on :60's, 3 shooters from bottom on :30's hands on shoulders between

4 X 100 Kick/Swim @ 1:30 add 25 kick each 100, start with 25K/75Swim

24 X 25 Kick w/ fins @ :30 (hold :18 or better)

4 X 100 Kick/Swim @ 1:30 same as above

6 Minute Vertical Kick

Same as above

Notes: take 1 minute betweend sets, 40 minutes of legs

Tuesday, July 14, 2015

Fast/EZ

Warmup: 300 + 4 X 75 alt. 1st/last 25 strong + 12 X 25 Variable Sprints

Main Set:

6 X :30 second Kicks @ :90

*how far can you get in :30

1 X 200 EZ 1st 100 Kick, 2nd 100 swim

12 X 75 @ 1:30 following the pattern below

#1 - 1st 25 fast

#2 - 2nd 25 fast

#3 - 3rd 25 fast

#4 - 1st 50 fast

#5 - last 50 fast

#6 - full 75 fast

1 X 200 EZ first 100 swim, 2nd 100 kick

6 X :30 second kicks @ :90

* how far can you get? or do them vertically AO, add streamline or weight belt.

200 EZ

Notes: Be Fast today, take the right types of strokes that match how you want to swim

Monday, July 13, 2015

Aerobic Endurance

Warmup: 300 + 3 X 75 K/D/S + 6 X 50 strong @ :10R

Main Set

4 X 75 @ 1:15 K/S

4 X 100 @ 1:15

4 X 50 @ 1:15

then do 3's, 2's, 1's of each

75's Kick 1st/last 50's

100's swim

50's HR around 30

Friday, July 10, 2015

Challenge Day

Warmup: 300 + 12 X 50 each 3 get faster + 12 X 25 Variable sprints w/ middle 4 kick

Main Set

3 X 50-300 @ 5:00

Notes: 3 great swims today, choose your distance, BE FAST!! don't just try hard

Thursday, July 9, 2015

July 9, 2015

Thursday, July 9, 2015

Aerobic Endurance

Warmup: 300 + 3 X 100 descend 1-3 + 1 X 200 strong

Main Set

8 X 100 @ 1:10-30 FR

*HR 22-25

1 X 200 Kick @ 4:00 Best

6 X 75 IM, no FR @ 60-70, HR 25+

1 X 100 Kick @ 2:00 Best

4 X 25 Sprint @ 60HR 30+

1 X 100 Kick @ 2:00 Best

6 X 75 IM, no FR, HR 25+

1 X 200 Kick @ 4:00 Best

8 X 100 @ 1:10-30 FR

*HR 22-25

Notes: control HR through the set, bring it up at the right time. the 100/200's best mean mean a good sustained effort with the legs

Wednesday, July 8, 2015

Legs

Warmup: 300 + 6 X 50 alt. K/S, S/K + 12 X 25 alt. 15M underwater/ 15M build to sprint

Main Set

6 Minute Kick

*last 20 seconds of every minute pick up tempo

7 Minute Kick

3 minutes max distance

30 EZ

2 minutes max distance

30 EZ

1 minute max distance

9 minute Kick

3 minutes - 20 vert. board, 20 ez

3 minutes - Vert. Kick 20 streamline/20shoulders

3 minutes - 20 vert. board, 20 EZ

12 Minute Kick

2 minute max distance

3 minutes - 15 second Power Blast/45 EZ

2 minute max distance

3 minutes - 15 second Power Blast/45 EZ

2 minute max distance

Notes: nice long set for the legs, Pay attention to how far you can get in the time requirement so you can reference it for future use.

Tuesday, July 7, 2015

Fast/EZ

Warmup: 300 + 4 X 75 K/D/S + 12 X 25 Variable Sprints

Main Set

1 X 150 @ 2

2 X 100 @ 1:15

1 X 300 EZ @ 5

1 X 125 @ 1:30

2 X 75 @ 60

1 X 200 EZ @ 4

1 X 100 @ 1:15

2 X 50 @ 45

1 X 100 EZ @ 2

1 X 75 @ 60

2 X 25 @ 20

1 X 300 EZ @ 3

Notes: just over 900 yards of very fast swimming, today we are starting with the longer swim first and then bringing the length of the repetition down a little to keep the speed and intensity up at a high level. Feel free to mix in strokes as needed.

Monday, July 6, 2015

Warmup: 300 Choice + 12 X 25 drills + 12 X 25 descending by 3's

Main Set:

24 X 25 @ 30

*do in sets of 8 where you pick up tempo in groups of 2

*12 X 50 Kick @ 60

Odd's alternate - 50 kick all out for time, with 1st 25 underwater timed

Even - EZ

6 X 100 @ 1:30 alternate FR/IM

3 X 200 strong @ 2:15-3 hold your best

Notes: go to each part with minimum rest, follow directions

Thursday, July 2, 2015

Fast/EZ

Warmup for some high intensity

Main Set

3 X [3 X 50 @ 40] @ 3:00

100 EZ

6 X [3 X 25 @ 20] @ 2:00

200 EZ

4 X [2 X 75 @ 60] @ 3

200 EZ

6 X [3 X 25 @ 20] @ 2:00

100 EZ

3 X [3 X 50 @ 40] @ 3:00

Notes: Intense Set if done right, very doable, you should be able to accumulate some really good strokes. Feel free to mix in kick or stroke as needed to work your events.

Wednesday, July 1, 2015

Legs

Warmup the legs!

Main Set

4 X 75 Kick @ 1:15 descend 1-4

9 X 50 Kick @ :30R

1-3 = Vert. Board 1st 15M

4-6 = 2nd 25 underwater

7-9 = sprint last 15M

300 Swim @ 4

4 X 150 Kick @ 3

300 Swim @ 4

9 X 50 Kick @ :30R

same as above

4 X 75 Kick @ 1:15 descend 1-4

Monday, June 29, 2015

Aerobic Endurance

Warmup on your own:

Main Set

6 X 150 @ 1:50-2:10 (HR below 25)

12 X 75 K/S @ 1:10-20 (HR right at 25)

18 X 50 @ 50 (HR above 25)

Notes: mix in strokes as needed, slowly bring the HR up above 25 for the last 3rd of the workout.

Friday, June 26, 2015

A little bit of everything

Sorry for no workouts today, camps took me away my routine

Get a good warmup in!

Main Set

12 X 25 Variable Sprints @ 30

8 X 100 FRIM @ 1:30

4 X 75 FAST @ 1:30

8 X 100 FRIM @ 1:30

12 X 25 Variable Sprints @ 30

Notes: has some short velocity, endurance with mixed strokes and some longer sprints in the middle

Friday, June 19, 2015

Challenge Friday

Warmup for some Fast Swimming!

Main Set

10 X 75 @ 90 All Out

2 Stroke

1 Kick

4 FR

1 Kick

2 Stroke

Notes: Short and Sweet! Be FAST, Accumulate the right type of strokes!

Thursday, June 18, 2015

Aerobic Endurance

Warmup on your own:

Main Set

4 X 50 @ 45

4 X 75 @ 60

4 X 100 @ 1:20

4 X 150 @ 2:00

* all FR, you may pull

8 X 50 Kick w/ shoes (clean shoes) @ 90?

4 X 200 IM @ 3:00

16 X 25 @ 30 variable sprints

Notes: set starts with some routine endurance swimming, just keep it steady, quickly get some shoes on and get some resistance kicking in on a sendoff that gives you about :15 rest, followed by some stroke, and then finish with a little speed.

Tuesday, June 16, 2015

Fast/EZ

Warmup for some high intensity

Main Set

3 X 25 @ 20 FAST

1 X 50 EZ @ 60

3 X 50 @ 40 FAST

1 X 100 EZ @ 2

3 X 75 @ 60 FAST

1 X 150 EZ @ 3

3 X 100 @ 1:20 FAST

1 X 200 EZ @ 4

3 X 125 @ 1:40 FAST

1 X 300 EZ

Notes: Equal parts work to rest, no middle ground today, swim this set FR so you can work the energy system. The set builds from 1 minute fast all the way up to 5 minutes fast with the same amount of time to recover. Get the HR way up there and give yourself some intensity to adapt to.

Monday, June 15, 2015

Aerobic Endurance

Warmup for a good set

Main Set

5 rounds of:

1 X 150 FR @ 1:45

1 X 100 Kick @ 1:45

4 rounds of:

1 X 150 FR @ 1:50

1 X 100 Kick @ 1:40

3 rounds of:

1 X 150 FR @ 1:55

1 X 100 Kick @ 1:35

2 rounds of:

1 X 150 FR @ 2:00

1 X 100 Kick @ 1:30

1 round of:

1 X 150 EZ FR

1 X 100 Kick BEST!

Notes: the kick sendoff get's faster, the swim sendoff get's slower, you may alter the sendoff to fit your ability, but keep the same pattern, work hard!

Friday, June 12, 2015

Challenge Set

Warmup for a big finish to the work week!

Main Set

5 X 50-300 @ 3:00

*choose your distance, put up the best numbers you can

Notes: This is wide open, keep it short and fast, the closer you get to 300, the more aerobice it gets, pick a distance and stroke that means something to you and put your pedal to the metal! Swim FAST not FAR!

Thursday, June 11, 2015

Aerobic Endurance

Warmup for some good sendoff's

Main Set

4 X 75 K/S @ 1:15/20

3 X 100 FR @ 1:15/20

6 X 50 stroke/FR @ 45

3 X 100 FR @ 1:15/20

8 X 75 K/S @ 1:15/20

3 X 100 FR @ 1:15/20

6 X 50 stroke/FR @ 45

3 X 100 FR @ 1:15/20

4 X 75 K/S @ 1:15/20

Notes: this is a nice 45 minute set, swim it strong from start to finish, use an interval that will give you 10-15 rest, HR should be around 25 the entire time to get good results

Wednesday, June 10, 2015

Legs/Underwater

Warmup your legs

Main Set

6 X 25 Kick @ 25 Sprint Kick w/ or w/o board

6 X 50 Kick @ 55 active recovery with board

4 X 25 Kick @ 25 Sprint Kick w/ or w/o board

4 X 50 Kick @ 55 active recovery with board

2 X 25 Kick @ 25 Sprint Kick w/ or w/o board

2 X 50 kick @ 55 active recovery

8 minute vertical kick alternating :06 streamline BLAST on :00's and 3 shooters from bottom on the :30's, kick with hands on shoulders between efforts

8 X 25 underwater all out @ 60

8 minute kick going 20 Fast/40 EZ, 30 Fast/30 EZ, 40 FAST/20EZ, 60 FAst

finish doing the first set in reverse order, starting with 2's and ending with 6's

Notes: work hard, follow directions

Tuesday, June 9, 2015

Fast-EZ

Warmup for some high intensity swims:

Main Set

3 X 25 + 1 X 50 + 1 X 25 @ 30/40/30

100 EZ

3 X 25 + 1 X 50 + 1 X 50 @ 30/40/40

150 EZ

3 X 25 + 1 X 50 + 1 X 75 @ 30/40/60

200 EZ

3 X 25 + 1 X 50 + 1 X 100 @ 30/40/90

250 EZ

3 X 25 + 1 X 50 + 1 X 125-300 @ 30/40/?

300 EZ

Notes: all 5 rounds start by "priming the pump" with some ez speed, and then then extending that effort further and further, feel free to extend the last swim all the way up to a 300 if you choose.

Monday, June 8, 2015

Aerobic Endurance

Warmup, work out the kinks,

Main Set

1 X 300 Pull @ 3:30...

2 X 200 FRIM @ 2:45-3:15

3 X 100 Kick @ 1:30-45

12 X 25 stroke or IMO @ :30

8 X 50 FR @ 40-50

12 X 25 stroke or IMO @ :30

3 X 100 Kick @ 2:45-3:15

2 X 200 FRIM @ 2:45-3:15

1 X 300 Pull Strong!

Notes: FRIM is an IM with FR instead of FL, keep the HR steady around 25, work hard throughout, and keep the rest interval to about :10-15 all day.

Thursday, June 4, 2015

Friday, June 5, 2015

Challenge Day

Warmup for a great Friday swim!

Main Set

1 X 50 @ 1:30

1 X 75 @ 1:30

1 X 100 @ 1:30

1 X 125 @ 1:30

1 X 150 @ 1:30

1 X 125 @ 1:30

1 X 100 @ 1:30

1 X 75 @ 1:30

1 X 50 @ 1:30

Notes: all best effort, there may be a little strategy in the middle, how fast can you start, and still make it through the middle, After getting throught the middle, what kind of spead do you still have?

Thursday, June 4, 2015

Aerobic Endurance

Warmup for a good swim

Main Set

3 X 300 FR @ 3:30-4

2 X 400 IM @ 5:30-6

1 X 500 Kick @ 7

2 X 400 IM @ 5:30-6

3 X 300 FR @ 3:30-4

Notes: Using some longer repeats today, stay strong and consistent.

Wednesday, June 3, 2015

Legs!

Warmup the legs!

Main Set:

9 rounds of 3 minutes followed by 1 minute recovery

Round 1 - 3:00 kick for distance

Round 2 - 4 X 25 @ 45 underwater best effort

Round 3 - 6 X 50 K/S, S/K @ 45

Round 4 - Vertical Kick :06 streamline blast on the 60, 3 shooters from bottom on the 30

Round 5 - 3:00 Kick w/ fins for distance

Round 6 - sames as 4

Round 7 - same as 3

Round 8 - same as 2

Round 9 - same as 1 - go at least 1 yard/meter further

Notes: Execute each round with your best effort and technique. Use one minute in between rounds to change equipment, get ready, or swim an ez 50.

Tuesday, June 2, 2015

High Velocity

Warmup to get some short, intense, high velocity swimming. We want to take the right type of stroke today.

Main Set

40 X 50 @ 60

#1 - Running start to 15M

#2 - From Block to 15M

#3 - 2nd 25 from wall to 15M

#4 - 2nd 25, last 12 1/2 to wall

#5 - EZ

Notes: Swim at your highest speeds for selected distances above. Each sprint lasts for no more than :08 seconds, take the right type of stroke at the right tempo, look like your best for short amounts of time today. Feel free to add paddles and fins or other equipment to mix it up.

Monday, June 1, 2015

Aerobic Endurance

Warmup and get the kinks out from the weekend, look at the set and do what you need to set yourself up for a good swim.

Main Set:

3 X 200 FR @ 2:20-45

3 X 100 Kick @ 1:30-45

5 X 100 IM @ 1:30-45

5 X 50 Kick @ 50-60

2 X 200 FR @ 2:20-45

2 X 100 Kick @ 1:30-45

3 X 100 IM @ 1:30-45

3 X 50 Kick @ 50-60

1 X 200 FR @ 2:20-45

1 X 100 Kick @ 1:30-45

1 X 50 Kick - Finish with BEST!

Notes: Pretty simple pattern, Get into a groove, keep HR at 25 or better, and keep the rest to :15 or less.

Thursday, May 28, 2015

Legs

Warmup your legs

Main Set:

6 Minute Kick (30 strong/15EZ)

4 X 25 Kick @ :30 descend 1-4 (know your best time)

4 Minute Kick (15 Vertical Board/15EZ)

1 X 25 Kick @ 30 Match best time from above

1 X 50 swim EZ @ 1:00

1 X 50 Kick @ 60 Double your best Kick time from above

1 X 50 swim EZ @ 1:00

1 X 75 Kick @ 90 Triple your best Kick time from above

100 EZ Swim @ 2:00

8 X 25 @ 45 ALL Out through 15M, feel free to add a couple strokes if you are not adding a board

*GO Big, your velocity should be faster during this set than any other time during set

100 EZ Swim @ 2:00

1 X 25 Kick @ 30 Match best time from above

1 X 50 swim EZ @ 1:00

1 X 50 Kick @ 60 Double your best Kick time from above

1 X 50 swim EZ @ 1:00

1 X 75 Kick @ 90 Triple your best Kick time from above

50 EZ swim @ 1:00

4 Minute Kick (Vertical 15 streamline/15 hands on shoulders)

4 X 25 Kick @ :30 descend 1-4 (match or exceed best time from above)

6 Minute Kick (30 strong/15EZ)

Notes: This workout includes a lot, make sure you read through and know what is coming up, there should not be a lot of breaks once you get started. On the 6 minute and 4 minute kicks, make sure you are kicking the right way, Do you know how many kicks you take in 6 seconds?

Wednesday, May 27, 2015

Pace Charts

Warmup for some good strokes, done the right way, at the right speed,

Main Set

2 rounds of:

1 X 100 @ 1:10

2 X 75 @ 1:10

1 X 300 EZ @ 5

3 rounds of:

3 X 50 @ 40

1 X 75 @ 60

1 X 300 EZ @ 5

2 rounds of

1 X 100 @ 1:10

2 X 75 @ 1:10

1 X 300 EZ @ 5

Notes: 1st and last sets start with the longer of the two repeats, and then bringing it down to a shorter distance to maintain the right tempo and speed. The middle round start with a shorter distance and then stretch it to a longer swim.

Tuesday, May 26, 2015

Aerobic Endurance

Warmup for a good 45-60 minute set

Main Set

20 X 25 @ 30 Kick

4 X 100 FR @ 1:10-20

12 X 25 @ 30 Kick

2 X 200 IM @ 3

8 X 25 @ 30 Kick

1 X 400 FR @ 5

8 X 25 @ 30 Kick

2 X 200 IM @ 3

12 X 25 @ 30 Kick

4 X 100 FR @ 1:10-20

20 X 25 @ 30 Kick

Notes: Steady and Consistent from start to finish is the name of the game today. We are using short repeats with the legs so that you can keep the pace and tempo up. Don't stop between the Kicks and the swims, no longer than :15 rest between repeats.

Friday, May 22, 2015

Mixed Bag

Warmup for the following:

Main Set

1 X 25 @ 60

1 X 50 @ 2:00

1 X 75 @ 3:00

*swim fast, move well!

3 X 300 Pull @ 3:45

3 X 200 Kick @ 3:30

3 X 300 Pull @ 3:45

*work hard, be steady and consistent, HR 25 or above

1 X 75 @ 3:00

1 X 50 @ 2:00

1 X 25 @ 60

*swim fast, move well

Notes: Start and finish with some impressive efforts, work hard in the middle!

Thursday, May 21, 2015

Aerobic Endurance

*Sorry for missing some workouts the first half of the week, our pool getting some attention and I got out of the habit. Here you go:

Warmup for the following:

Main Set:

3 X's through:

3 X 75 Kick @ 1:15

1 X 25 Kick @ 30 FAST!!!

3 X 50 Kick @ :50

1 X 25 @ 30 FAST!!!

3 X 25 Kick @ :30

1 X 25 @ 30 FAST!!!!

Take and EZ 100 to loosen up the upper body/arms

16 X 50 @ 45

1st ands 3rd group of 4 = descend 1-4

2nd round of 4 sprint 1st 25, last 25 EZ

Last round of 4, sprint 2nd 25

Take an EZ 100

5 X 100 @ 1:10-20 hold best avg.

Notes: the workout starts with some good steady kick with a few 25's very fast, to keep you honest and the HR up. The middle of the workout has some intervals where you need to control your speed and energy output on low rest. Finally, finish with your best 500 yards broken into 100's on an interval that gives you no more than :15R. Don't take more than 3:00 for your EZ swim in the middle.

Friday, May 15, 2015

Challenge

Warmup for the following:

Main Set

Choose One:

10 X 50 @ 90 Rest

10 X 100 @ 60 Rest

10 X 150 @ 30 Rest

Notes: This is an all out, best effort set, where we want to get your best cumulative swimming time. Take the exact rest that is prescribed. At the end of the set and subtract the amount of rest from the total time it took to finish the set. Each set has it's own challenges and should have a different feel. The 50's should be very fast, aggressive, while the 150's are going to be more pace oriented. At the end of the day, make a note of where you stand so you can get better.

Thursday, May 14, 2015

Aerobic Endurance

Warmup for the set below:

Main Set:

20 X 150

4 @ 2:15 Kick first 50

1 FR @ 1:50...

3 @ 2:15 stroke first 75

2 FR @ 1:50...

2 @ 2:15 Kick First 100

3 FR @ 1:50....

1 @ 2:15 stroke

4 FR @ 1:50....

Notes: the 1-2-3-4 FR should all be on the same interval, an interval that makes you work a little and make you a little uncomfortable.

Wednesday, May 13, 2015

Legs

Warmup your legs

Main Set

4 X 25 underwater @ 45

4 X 100 @ 1:30 1st 25 Kick

4 X 25 @ 45 Last 12 1/2 against vertical Board

4 X 100 @ 1:30 1st 50 Kick

4:00 Vertical (Streamline Blast for :06 seconds on the 60-20-40)

4 X 100 @ 1:30 1st 75 Kick

4:00 Vertical (3 shooters from bottom on top/bottom)

4 X 100 Kick @ 1:30 or fastest interval

200 EZ

100 Kick for time

Notes: Alternate between some fast, technical kicking, with some endurance kicking.

Tuesday, May 12, 2015

Fast/EZ

Warmup for some high intensity efforts:

Main Set

3 X 75 Kick @ 1:15 ALL Out

3 X 25 Swim @ :20 All Out

1 X 300 EZ @ 5:00

3 X 50 kick @ 50 All Out

3 X 50 Swim @ 40 All Out

1 X 300 EZ @ 5:00

3 X 25 kick @ 50 All Out

3 X 75 Swim @ 60 All Out

1 X 300 EZ @ 5:00

Notes: Each round starts with a Kick, feel free to use a board or go on your back, The swim is FR, we want to work the energy system more than the stroke today.

Monday, May 11, 2015

Aerobic Endurance

Do what you need to do to warmup for the following:

Main Set

1 X 400 @ 5

2 X 50 Kick @ 50

1 X 300 @ 4

2 X 50 stroke @ 50

1 X 200 @ 3

2 X 50 Kick @ 50

1 X 100 @ 2

2 X 50 Fast @ 40

1 X 100 @ 2

2 X 50 Kick @ 50

1 X 200 @ 3

2 X 50 stroke @ 50

1 X 300 @ 4

2 X 50 kick @ 50

1 X 400 @ 5

*finsh with your best

Notes: Most of the set is swum strong, steady, and in control as you move through different types of swimming. Put in two really good 50's in the middle, but don't flop on the next 100, keep it strong, and then you owe it to yourself to finish with a really strong 400,

Thursday, May 7, 2015

Warmup for a good 45 minute sustained effort

Main Set

12 X 75 @ 60/65 w/ paddles and fins

1st 25 Head up Flutter Kick, use paddles as board

2nd 25 FL Kick on your back

3rd 25 FR w/ 6 beat kick

12 X 100 Pull @ 1:20

1st 4, few breaths, breat 5-7+

2nd 4 opp. paddle/fin

last 4 switch

12 X 75 @ 60/65 w/ paddles and fins

*same as above

Notes: using equipment on the hands and feet today.

Wednesday, May 6, 2015

Legs

Warmup your legs on land and in the water.

Main Set

6 X 25 Kick @ 30 Sprint to mid pool

2 X 100 Kick/Swim @ 1:30

6 X 25 Kick @ 30 sprint to mid pool

3:00 Kick build effort by :45 chunks, last :45 is moving! Note how far you get

6 X 25 Kick @ 45 last half against vertical board

2 X 100 Kick/Swim @ 1:30

6 X 25 Kick @ 45 last half against vertical board

3:00 Kick, neg. split, last 90 seconds moving! Note how far you get

6 X 25 Kick @ 30 sprint, hold best avg.

2 X 100 Kick/Swim @ 1:30

6 X 25 Kick @ 30 sprint, hold best avg.

3:00 Kick, go for 3 Minute personal best, how far can you get?

Notes: this is divided into 3 12 minute sets. The last part of each set is a 3 minute kick, note how far you can kick in 3:00, which is a little different than a particular distance for time.

Tuesday, May 5, 2015

Fast/EZ

Warmup for some good intensity swims

Main Set

3+ Rounds of:

3 under-over swims to mid-pool/15M mark @ 30

1 X 50 Fast @ 60

2 X 25 underwater kick @ 45

1 X 75 fast @ 60

1 X :45 second vertical kick build by :15 @ 60

1 X 100 Fast @ 60

300 EZ @ 5:00

Notes:

under-over swim = from wall sprint out to mid-pool or 15M mark, flip and sprint back on top of water

:45 vertical kick - build each :15 second by starting with hands on shoulders, then hands on head, then hands in streamline, pick up kick tempo each :15 also, take :15 and go right into your 100

Monday, May 4, 2015

Aerobic Endurance

Warmup for a sustained effort

Main Set

3 X 50 Kick @ 50

3 X 25 Stroke @ 30

3 X 50 Kick, no board @ 50

3 X 75 FR @ 60

3 X 100 Kick @ 1:40

3 X 50 stroke @ 50

3 X 100 Kick no board @ 1:40

3 X 150 FR @ 1:50-2

3 X 200 Kick @ 3:30

3 X 100 Stroke @ 1:30

3 X 200 Kick no board @ 3:30

3 X 250 FR @ 3:30

Notes: A good 50 minute swim, stay consistent and steady, no breaks even though I put a space between the groups, don't take a break, that is just so you can visually see the pattern of the set better.

Friday, May 1, 2015

Challenge

Warmup for a big time swim to end the week

Main Set

3 Rounds of

1 X 25 @ 60

1 X 50 @ 60

1 X 75 @ 60

200 EZ @ 4

2 Rounds of

1 X 25 @ 60

1 X 50 @ 60

1 X 75 @ 60

200 EZ @ 4

1 Round of

1 X 25 @ 60

1 X 50 @ 60

1 X 75 @ 60

Notes: All swims as fast as possible, finish the week swimming FAST! add equipment if you wish!

Thursday, April 30, 2015

Aerobic Endurance

Warmup for a good endurance set

Main Set

1 X 100 @ 1:10

1 X 100 @ 1:20

2 X 100 @ 1:10

1 X 100 @ 1:20

3 X 100 @ 1:10

3 X 100 @ 1:20

1 X 100 @ 1:10

2 X 100 @ 1:20

1 X 100 @ 1:10

1 X 100 @ 1:20

1 X 100 @ 1:10

Follow same pattern with 50's Kick @ 40/50

Follow same pattern with 25's stroke @ 20/30

Notes: Use two different sendoff's. The faster one should put enough stress on you that it takes you out of your comfort zone, while the slower interval will be easier, but stay controlled and keep swimming strong. Take no more than 2 minutes between sets

Wednesday, April 29, 2015

Legs

Warmup the Legs

Main Set

6 X 75 Kick @ 1:15-30 varied speed

#1 - 1st 25 Fast

#2 - 2nd 25 Fast

#3 - 3rd 25 Fast

#4 - 1st 50 Fast

#5 - last 50 Fast

#6 - 75 Fast

6 X 25 @ 45 underwater

6 X 75 Kick/Swim @ 65

6:00 Vert. Kick (:06 Streamline blast every :20)

6 X 75 Kick/Swim @ 65

6 X 25 @ 45 underwater

6 X 75 Kick @ 1:15-30 Descend by 3's to very fast

Notes: Good leg workout, do sets of 8+ if you want to extend the workout

Tuesday, April 28, 2015

Fast-EZ

Warmup for some intensity today

Main Set

3 X 25 @ 30 + 50 @ 40 + 25

1 X 200 EZ @ 4:00

3 X 25 @ 30 + 50 @ 40 + 50

1 X 200 EZ @ 4

3 X 25 @ 30 + 50 @ 40 + 75

1 X 200 EZ @ 4

3 X 25 @ 30 + 50 @ 40 + 100

1 X 200+ Warmdown

Notes: Start fast and strong and with good habits each set of 3 X 25's and then extend the speed and good habits into the 50 and 25-100. Take the right type of strokes today.

Monday, April 27, 2015

Warmup for some good endurance swimming

Main Set

6 X 50 @ 45

1 X 300 @ 4

6 X 75 @ 60

1 X 400 @ 5

6 X 100 @ 75

1 X 500 @ 6

Notes: A good 2500 pattern, swim it well from start to finish, if you would like to extend the set, do it twice or change the reps to 8/2 from 6/1. Within the set, you are going back and forth between shorter repetitions and then extending it into a longer swim.

Friday, April 24, 2015

Friday, April, 24, 2015

Challenge

Warmup for a big swim

Main Set

Swim as fast as possible:

10 X 50 @ 60 rest

10 X 100 @ 30 rest

10 X 150 @ :10 Rest

Notes: All three sets will be last roughly 15-20 minutes. Take the exact amount of rest given you. For example you you touch on the :13, you will leave on the next :13, :43, or :23 depending on what set you do. Keep track of the total time of the set, subtract the amount of rest, and get your total swimming time, compare to your teammates. Each set has a different feel, and different challenge. This would be a set you could write down and re-visit in a few weeks to see if you can get better numbers.

Thursday, April 23, 2015

Aerobic Endurance

Warmup until your ready to start the right way

Main Set

4 X 75 FR @ 60

6 X 100 IM @ 1:30-45

1 X 300 Kick @ 5:00

3 X 200 FR @ 2:30-45

1 X 300 kick @ 5:00

6 X 100 IM @ 1:30-45

4 X 75 FR @ 60 :05 faster than 1st 4

Notes: Stay strong and consistent from start to finish, no breaks, HR should be around 25 the entire set, save enough to finish with 4 really good 75's.

Wednesday, April 22, 2015

Legs

Warmup for some good kicking and underwaters:

Main Set

9 X 100 Kick/Swim @ 1:30

*rotate 1st 25, 1st 50, 1st 75 Kick

8 X 25 Kick @ 45 (last 12 1/2 with Vertical Board)

12 X 50 @ 1:30+ (1st 25 swim strong from dive + :05 + 25 underwater)

*may use fins

8:00 Kick Build by :15 (EZ-80%-90%-100%)

9 X 100 K/S @ 1:30

Odd - Kick, Even - Swim, hold best avg.

Notes: For Vertical Board, keep head down, in line, use snorkel if you have one. For the 50's, use a sendoff that allows you to do the right. Good Workout using different variables of kicking from strength to endurance to underwater.

Tuesday, April 21, 2015

Threshold/VO2/Fast-EZ

Warmup for some intense efforts

Main Set

3-5 rounds:

1 X 25 sprint swim @ 30

3 X 50 Kick @ 50 All Out

3 X 75 FR @ 1:30 Best Effort

1 X 100 w/ paddles and Fins @ 2:00 AFAP

1 X 300 EZ @ 5:00 between rounds

Notes: Each round is 500 yards. First 25 needs to be fast to spike the HR and set the tone for the rest of the swims. The first 75 will be the toughest as you are coming right off the kick. Mix in stroke as needed for your events, but don't change stroke to make it easier.

Monday, April 20, 2015

Aerobic Endurance

Warmup for a good, strong effort

Main Set

20 X 25 Kick @ 30 (sub :22 or HR 25+)

16 X 50 stroke @ 40-50

8 X 125 FR @ 1:30-1:45

16 X 50 stroke @ 40-50

20 X 25 Kick @ 30 (sub :22 or HR 25+)

Notes: Keep effort strong throughout, no stopping, monitor HR throughout, it should stay around 25, if stroker, make 50's apply to what you need to do.

Friday, April 17, 2015

Challenge

Warmup to be fast

Main Set

Dave Salo's X-Y-Z Set

3 rounds:

1 X "X" @ 1:00

1 X "Y" @ 2:00

1 X "Z" @ 3:00

Where X = 25-100, Y = 50-200, Z = 75-300

Notes: Such a great set, pick your variables, the options are endless, swim the entire set with your best!

Post your results for others to race!

Thursday, April 16, 2015

Endurance

Warmup for a good swim

Main Set

32 X 100 @ 1:15-30 all same stroke or stroke pattern

1st 8 - settle into a nice rhythm, consistent speed

2nd 8 - alt. :05 faster, and :05 slower than your avg. speed on 1st 8

*make sure you don't drop below :05.

3rd 8 - even's build to last 25 AFAP

Last 8 - return to holding same speed as 1st 8, maybe faster if you still feel good.

Notes: You may do any stroke you want, but keep it the same. Control your speed as you go, use the same interval, and keep it the same throughout.

Wednesday, April 15, 2015

Legs/Underwaters

Warmup your legs

Main Set:

20 Shooters @ own sendoff, 2-3 at time at most, do them right, not rapid fire

8 X 25 @ 60

*underwater

3 X 100 Kick @ 1:30/43

6 X 100 K/S @ 1:20/30

3 X 100 Swim @ 1:10/15

6 X 100 K/S @ 1:20/30

3 X 100 kick @ 1:30/45

8 X 25 @ 60 underwater

20 Shooters @ own sendoff, 2-3 at a time at most, do them right, not rapid fire

Notes: Workouts starts and ends with some shooters which should work on your ability to come off the walls, followed by some underwater swimming with some good kick/swim endurance sandwiched in the middle.