Calvin College Summer Workouts: 2016

Friday, September 16, 2016

Pre-Season

Warmup to Main Set all in one (build/rainbow set)

300 loosen

16 X 50 Pull @ 50 slow, quiet HR 22 or below

16 X 25 IMO or stroke @ 30 (HR 25)

8 X 50 Kick (HR builds to 30+)

2 @ 50/55, 2 @ 45/50, 2 @ 40/45, 2 @ 35/40

1:00 Rest

1 X 50, 75, or 100 Bring It! Max HR

Notes: start slow, finsh with best, time it right

Thursday, September 15, 2016

Pre-Season

Warmup

300 loosen

12 X 25 skills/drills

6 X 50 descend by 3's

Main Set

30 X 50

5 @ 50/55 Kick

5 Stroke/FR @ 45/50

5 FR @ 40/45 strong/smooth

5 @ 60 sprint 1st 25

5 @ 50 sprint 2nd 25

5 @ 40 Best Effort

Notes: keeping the repetitions short still to keep the quality high, feel free to spike the HR up toward the end.

Wednesday, September 14, 2016

Pre-Season

Warmup

300 loosen

8 X 50 alt. K/S, S/K

Main Set

4 X 75 IM, no FR @ 1:15

5 X 50 Kick @ 50

6 X 25 FR @ 25

1 X 100 @ 1:30

2 X 100 @ 1:20/25

3 X 100 @ 1:10/15/20

2 X 100 @ 1:20/25

1 X 100 @ 1:30

6 X 25 FR @ 25

5 X 50 Kick @ 50

4 X 75 IM, no FR @ 1:15

Notes: steady and consistent from start to finish, don't panic when sendoff get's shorter, and stay in control. When all done, you will get about 30-35 minutes of steady work, HR should be around 25 +/-

Monday, September 12, 2016

Pre-Season

Warmup

300 loosen

6 X 50 mixed strokes

4 X 75 K/skill or drill/swim

Main Set

3 rounds of:

8 X 50

4 X 100 K/S

Round 1 = 50's @ 50, 100's @ 1:30 kick alt. 1st/last 25

Round 2 - 50's @ 45, 100's @ 1:30 kick 1st 50

Round 3 - 50's @ 40, 100's @ 1:30 alt. kick 1st/last 75

Friday, September 9, 2016

Pre-Season

Warmup

300 loosen

6 X 125 Pull @ :15R (long, slow, quiet, fewest strokes)

Main Set

3 rounds:

1 X 150 FR @ 2:00-20

3 X 25 Kick @ 30

3 X 50 stroke/fr @ 50

3 X 25 Kick @ 30

1 X 150 @ 2:00-20

*2nd 150 :05 faster than 1st

notes: simple pattern to keep you moving.

Thursday, September 8, 2016

Pre-Season

Stroke Set

Warmup

300 loosen

6 X 100 @ :30R

2 Kick, 2 IM, 2 FR, 2nd swim is always a little stronger

Main Set

4 rounds of:

3 X 25 stroke @ 25

1 X 50 FR @ 45

1 X 50 EZ @ 60

4 rounds of:

1 X 50 Stroke @ 45

3 X 25 FR @ 25

1 X 50 EZ @ 60

Notes: swim all but the 50 EZ, nice and strong, keeping the reps short and controlled for good quality control. Feel free to rotate strokes. HR should be around 25

Wednesday, September 7, 2016

Pre-Season Legs

Warmup

300 loosen

12 X 50 K/S, S/K @ 55

Main Set

15 X 100 @ 1:30-45

#1-3 = kick first 25

#4-6 = kick first 50

#7-9 = kick first 75

#10-12 = Kick 100

#13-15 = Swim Best

Notes: keep sendoff throughout, slowly adding more legs to the equation and then adding the upper body to the final 3 swims.

Tuesday, September 6, 2016

Pre-Season

Warmup

300 loosen

4 X 75 mixed strokes

12 X 25 skills/drills

Main Set

30 X 50

1 X 50 @ 40-50

5 K/S @ 50-55

2 X 50 @ 40-50

4 K/S @ 50-55

3 X 50 @ 40-50

3 K/S @ 50/55

4 X 50 @ 40-50

2 K/S @ 50/55

5 X 50 @ 40-50

1 X K best!

Notes: Keeping the repetitions short for quality control, working from 1-5 50's all done strong and consistent while working the legs into the alternat 50's.

Friday, September 2, 2016

Season Prep

Warmup

300 loosen

12 X 25 skills/drills

1 X 50

1 X 100

1 X 150

take :30 seconds between all swim strong, lengthening the effort

Main Set

4 X 25 @ 30

4 X 50 @ 45

4 X 25 @ 30

4 X 75 @ 1:00

4 X 25 @ 30

4 X 100 @ 1:15

4 X 25 @ 30

4 X 125 @ 1:30?

Notes: the set always comes back to 4 X 25 so that you can keep up the quality and integrity of the strokes, while slowly lengthening the length. The sendoff pattern also starts to get more challenging as well. Feel free to adjust by starting on 50/55? for the first round of 50's and following the same pattern.

Thursday, September 1, 2016

Build - Rainbow Set

One Set from warmup to finish:

300 Loosen

4 X 225 Pull @ :30R

*slow, quiet, limit strokes, HR 22 or below

4 X 125 K/S @ 1:45-2:00 HR 25-28

#1-2 - kick 1st 75

#3-4 - sprint kick last 50

4 X 75 Stroke @ 90 HR 30 +/-

1 X 100 BLAST - Max HR

Notes: efficient use of time, start slow and quiet, work on controling energy output, and timing. Finish with your best!

Wednesday, August 31, 2016

High Velocity

Warmup

300 loosen

12 X 25 drills/skills

8 X 25 variable sprints

Main Set

12 X 50 @ 90

#1 - sprint to far flags

#2 - sprint from 15M to wall and back out to 1/2 pool

#3 - sprint from 1/2 pool into wall to finish

12 X 25 @ 60

#1-4 start under flags, sprint to far flags

#5-8 from wall to far flags

#9-12 add fins & paddles, or use starting block

Notes: working on taking the right type of strokes today, no trying hard, get up to your highest swimming velocity, that is why the rest is there. Your body and the water act differently at these speeds.

Tuesday, August 30, 2016

Legs

Warmup

300 loosen

4 X 75 Kick 1st/last 50

6 X 25 underater

Main Set

6 minute kick - :30 on/ :30 off

4 X 25 @ 30 underwater to 15M

6 Minute Kick - build every :15, reset every minute

4 X 25 @ 30 underwater to 15M

6 Minute Kick - :15 FAST - 15 EZ

1 X 100 @ 2:00 blast 1st 50 kick, 50 EZ swim

1 X 200 @ 3:00 blast 1st 100 Kick, 100 EZ swim

1 X 300 - blast 1st 200 Kick, 100 EZ swim

Monday, August 29, 2016

Aerobic Endurance - Sustained Effort

Warmup

300 loosen

3 X 100 mixed strokes

6 X 100 mixed speeds (variable, fast/ez, descend,....)

Main Set

6 X 50 FR @ 50 strong/steady

60 rest

6 X 50 IMO @ 50 strong/steady

60 rest

6 X 50 Kick @ 50 strong/steady

60 rest

12 X 25 @ 25 (as much time under water as possible)

60 rest

6 X 50 Kick @ 50 strong/steady

60 rest

6 X 50 IMO @ 50 strong/steady

60 rest

6 X 50 FR @ 50 strong/steady

Notes: 5 minutes of strong swimming at a time. For the 25's work the walls and hold yourself accountable by trying to get the same distance or # of kicks off every wall.

Friday, August 26, 2016

Short and Sweet

Warmup

300 loosen

4 X 125

strong 1st 50-75-100, then sprint last 25

Main Set

5 Big Swims @ 3:00

Choose a distance and a stroke and go for it, Distance can be anything from 50-300, choose what you do best, and finish the week with 15 Minutes of meaningful swimming!

Thursday, August 25, 2016

FAST-EZ

Warmup

300 loosen

12 X 25 drills/skills

6 X 50 fast/ez, ez/fast

Main Set

12 X 25

2 Fast @ 20, 2 EZ @ 30

50 EZ @ 90

12 X 25

3 fast @ 20, 1 ez @ 40

50 EZ @ 90

12 X 25

4 fast @ 20, 2 ez @ 40

50 EZ @ 90

3 fast @ 20, 1 ez @ 40

50 EZ @ 990

12 X 25

2 Fast @ 20, 2 EZ @ 30

Notes: Two extremes, nothing in between!

Tuesday, August 23, 2016

Legs

Warmup

300 loosen

12 X 50 alt. k/s, s/k

Main Set

2 X's:

1 X 200 Kick @ 3-3:30 (strong, but patient)

1 X 150 @ 2:30 (BLAST 1st 100 Kick, 50 ez swim)

3 X's:

1 X 150 Kick @ 2:15-45 (strong, but patient)

1 X 100 @ 1:45 (BLAST 1st 50 Kick, 50 ez swim)

4 X's:

1 X 100 Kick @ 1:30-45 (strong, but patient)

1 X 50 @ 90 (BLAST 1st 25 underwater, 25 ez swim)

Notes: similar theme throughout, every round starts with a strong kick, but I want you to be patient so that you can take it to another level on the following effort before and ez swim to loosen up.

Monday, August 22, 2016

Aerobic Endurance - Sustained Effort

Warmup

300 loosen

6 X 50 mixed strokes

4 X 75 descend 1-3, 4 is skills and drills

Main Set

5 X 50 Kick @ 50

4 X 75 IM or stroke@ 1:10-20

3 X 50 Kick @ 50

2 X 100 FR @ 1:10-30

1 X 50 Kick @ 50

1 X 300-500 @ :30R (change speeds, neg. split)

1 X 50 Kick @ 50

2 X 100 FR @ 1:10-30

3 X 50 Kick @ 50

4 X 75 IM or stroke @ 1:10-20

5 X 50 Kick @ 50

Notes: stay in control from start to finish, rotating through different modes of transportation, with a little longer swim hiding in the middle of the set.

Thursday, August 18, 2016

Friday, August, 19, 2016

Friday, August 19, 2016

Fast Friday!

Warmup

300 loosen

12 X 25 skills/drills

4 X 75

#1-2 = strong last 50

#3-4 = sprint 1st 25

Main Set

40 X 25 done as follows:

1 @ 20

2 @ 25

3 @ 30

4 @ 45

*all done as fast and well as possible!

Notes: you are going to have to keep it together and put 6 good ones on a row with short amounts of rest, and then you will get 4 that are still fast, but the sendoff will allow you catch up on your oxygen.

Thursday, August 18, 2016

Mixed Bag

Warmup

8 X 125 @ :15R

2 - loosen, 6 pull - slow, quiet, limit strokes

Main Set

4 X INDY 500 as follows:

1 X 25 BLAST @ :30

3 X 50 Kick @ 45-50 desc. 1-3

3 X 75 IM, no FR OR STROKE @ 1:10-15 steady effort

1 X 100 @ 2:00

*Blast 1st 25 on round1, 1st 50 on round2, 1st 75 on round3, and finish with one big 100 on last round.

Notes: You will accumlate some short sprints, some controlled kicking, steady strokes, and then a big finish that gets longer with each round.

Tuesday, August 16, 2016

Legs

Warmup

300 loosen

12 X 50 alt K/S, S/K

Main Set

12 Minute Kick Pyramid

6 X 2:00

#1 - 20 BLAST, #2 - 40 BLAST, #3 - 60 BLAST, #4 - 80 BLAST, #5 - 100 BLAST, #6 - 2:00 BLAST

12 X 25 underwater @ 60

4 with as few kicks as possible (distance per kick)

4 fast

4 add fins

12 Minute Kick Pyramid

*same as above

Notes: For the pyramid, the first 20-40-60... is all out/BLAST, the rest of the time is spent kicking ez, but keep track of time and end up at a wall with about :10 seconds before the next BLAST kick. Obviously, the rest gets less and less, a good goal would be to double-triple-quadruple the distance you can kick as you add 20 seconds. On the 25's, underwater kicking is a skill, an art, so spend some time underwater and pay attention to what moves you forward and what doesn't.

Monday, August 15, 2016

Aerobic Endurance - Controlled Speed and Effort

Warmup

300 loosen

4 X 75 mixed strokes

6 X 50 descend in groups of two

Main Set

4 X 50 FR @ 45 (2nd 25 :05 faster)

1 X 50 EZ @ 60

4 X 50 Kick/Swim @ 45

1 X 50 EZ @ 60

6 X 25 @ 30 stroke

1 X 50 EZ @ 60

1 X 250 @ 3:00

1 X 50 EZ @ 60

6 X 25 @ 30 Stroke

1 X 50 EZ @ 60

4 X 50 K/S @ 45

1 X 50 EZ @ 60

4 X 50 FR @ 45 (2nd 25 :05 faster)

Notes: working in 3 minute chunks, with one minute between with an ez 50. Work every 3 minute set with best effort, use the 50 ez for quality control and don't stop once you start main set.

Thursday, August 11, 2016

Rainbow - Build

One Set from start to finish

300 loosen

4 X 150 Pull @ :15R (long, quiet, lowest stroke count, no extra moving)

Above is all HR at 22 or below

16 X 25 @ 30 (400IMO) HR 25

12 X 75 K/S @ 1:10-30 HR 25-28

4 - kick 1st 25

4 - kick alt. 1st/last 50

4 - kick full 75

6 X100 FR @ 1:15-30 (HR 28-30)

4 X 50 choice of stroke @ 60 (HR 30+)

Notes: build through the workout from start to finish, work on staying in control and timing your effort to execute the game plan.

Wednesday, August 10, 2016

High Velocity - accumulate meaningful swimming strokes

Warmup

300 loosen

12 X 25 drills/skills

12 X 25 variable sprints

Main Set

32 X 50 @ 60

4 rounds of 8:

ALL Even's long, slow, quiet, lowest stroke count, not just ez, floppy swimming

Odd's:

#1 - sprint to far flags

#3 - sprint from 1/2 pool through turn through breakout

#5 - sprint from opposite wall to far flags

#7 - sprint last 1/2 pool to finish

Notes: just 16 High velocity efforts today, do them with full attention to details. Swimming fast is much different than making sendoff's.

Tuesday, August 9, 2016

Legs

Warmup

300 loosen

12 X 50 alt. K/S, S/K

Main Set

1 X 25 Kick BLAST @ :30

4 X 100 Kick @ 1:30-50

5 X 25 @ 45 strong, emphasize leaving wall, underwater kicking and connecting kick to stroke

1 X 50 Kick BLAST @ 45

4 X 75 Kick @ 1:15-45

4 X 25 @ 45 same as above

1 X 75 Kick BLAST @ 1:15

4 X 50 Kick @ 45/50

3 X 25 @ 45 same as above

1 X 100 Kick BLAST

4 X 25 @ 45 same as above

Notes: rotating through a progression that starts with a single BLAST kick to spike the HR up to above 30, then you settle into some strong, consistent kicks, followed by some 25's where you will get some rest so that you can execute a good wall, underwater kicking, and connecting the kick to the arms.

Feel free to kick w/ no board or kick your stroke

Monday, August 8, 2016

Aerobic Endurance

Warmup

300 loosen

12 X 25 drills/Skills

12 X 25 descend by 3's

Main Set

8 X 75 FR @ 55-65

8 X 50 IMO @ 50

8 X 25 Kick @ 30

8 X 25 FR @ 30

8 X 50 stroke/FR @ 50

8 X 75 Kick @ 75-90

Notes: looking for sustained effort from start to finish, find a groove, pick a sendoff that works, and maintain same effort from start to finish.

Thursday, July 28, 2016

Build - Rainbow

One Set, build from start to finish:

300 loosen

12 X 25 drills/skills

2 X 500 Pull sculling every 5th length

*all of the above is slow, quiet, only moving what you need to move

20 X 25 @ 30 alt. 2 Swim, 2 kick no board working on leaving walls and streamline (HR25)

12 X 50 @ 50 IMO (HR25-28)

3 X 100 FR @ 1:10-20 (HR 30)

2 X 75 @ 90 finish with a bang! (HR 30+)

Wednesday, July 27, 2016

High Velocity

Warmup

300 loosen

24 X 25

3 ez, 1 fast

2 ez, 2 fast

1 ez, 3 fast

*two times through

Main Set - a little distance or 200 pace version

8 X 75 @ 90

1st 25 sprint

6 X 75 @ 90

1st 50 sprint

4 X 75 @ 90

last 50 sprint

2 X 75 @ 90 sprint

Notes: Sprint means as fast as possible, 200 pace is not unreasonable to think about, the sendoff is long on purpose to make sure you can keep the quality up. You can choose your stroke on the fast parts, you can even kick, so feel free to be creative.

Tuesday, July 26, 2016

Legs

Warmup

100 loosen

200 social kick

8 X 50 alt. kick/swim, swim/kick

Main Set

8:00 kick (build by :15 sec, so that last 15 of every 60 is AO)

2 X 25 underwater for time

6:00 kick (alt. 20 FAST!, 20 EZ)

4 X 25 underwater for time

4:00 Kick (40 FAST!, 20 EZ)

6 X 25 underwater for time

2:00 Kick (15FAST, 15 EZ, 60FAST, 15EZ, 15FAST)

8 X 25 swim fast w/ 15M breakouts

Notes: you will accumulate 20 minutes of Fast/EZ kicking and 20 X 25 working on underwater kicking, finishing with taking it into a swim.

Monday, July 25, 2016

Sustained Effort

Warmup

300 loosen

6 X 50 push 1st 25

12 X 25 3 fast, 3 ez

Main Set

5 X 50 FR @ 45

2 X 50 FR @ 45 (move it! :03-:05 faster)

5 X 50 FR @ 45

1:00 Rest

4 X 75 Kick @ 1:15-30

3 X 100 IM @ 1:30-45

4 X 75 Kick @ 1:15-30

1:00 Rest

5 X 50 FR @ 45

2 X 50 FR @ 45 (move it! :03-:05 faster)

5 X 50 FR @ 45

Notes: A good sustained effort set with some wrinkles. I ask you to step it up for a couple 50's, and you go back and forth between some kick and mixed strokes, so keep the same effort throughout, stay in control, and work through some different modes of movement.

Thursday, July 21, 2016

Build - Rainbow set

Warmup to main set - straight through:

300 loosen

12 X 25 skills/drills/strokes

8 X 125 Pull @ :15R (HR <24)

*limit strokes, stay long

6 X 100 FRIM @ 1:30-45 (IM's w/ no fly) (HR 25)

4 X 75 Kick @ 1:15-30 (HR 26-28)

2 X 50 FR @ 45 (HR 30+)

1 X 100 BEST - CHOICE OF STROKE (HR MAX)

Notes: timing is everything, learn to manage your HR and energy output so that you finish with your best.

Wednesday, July 20, 2016

High Velocity

Warmup

300 loosen

12 X 25 mixed drills/strokes

12 X 25 variable sprints

Main Set

12 X :10 second explosive kicks every 60 seconds

*keep moving between kicks, start every :10 second kick on wall

12 X flag to flag sprint w/ fins @ 60

12 X wall to far flag sprint w/ fins & paddles @ 60

Distance high velocity option

5 rounds of:

6 X 25 @ 20/25 well below 500 pace if not 200 pace to ft.

4 X 25 EZ @ 30

Notes: accumulate power, accumlate the right type of strokes and movement that you see in race/meet swimming.

Tuesday, July 19, 2016

Legs

Warmup

300 loosen

12 X 50 alt. k/s

Main Set

3 X 100 Kick @ 2:00

2 X 25 underwater @ 60

3 X 100 Kick @ 1:50/55

2 X 25 underwater @ 60

3 X 100 Kick @ 1:40/45/50

2 X 25 underwater @ 60

3 X 100 Kick @ 1:30/40/45

ADD FINS

4 X 25 underwater @ 45

1 X 100 Kick @ 1:20/30/40

4 X 25 underwater @ 30

1 X 100 Kick @ 1:10/20/30

4 X 25 swim @ 20 (underwater to 15M)

1 X 100 Kick as fast as possible

Notes: choose your descending intervals wisely and to your ability.

Monday, July 18, 2016

Aerobic Endurance

Warmup

300 loosen

4 X 75 mixed strokes

6 X 50 kick/swim

Main Set

9 X 50 K/S @ 50

3 X 100 @ 1:30

*middle 100 Strong

6 X 50 K/S @ 50

6 X 100 @ 1:30

*middle 2 100's Strong

3 X 50 K/S @ 50

9 X 100 @ 1:30

*middle 3 100's Strong

Notes: 50's = work the kicks harder than the swims, not all out or sprint, but uncomfortable, and use the swim to stretch and keep the upper body engaged. 100's = push the middle 1-2-3 100's, but not all out and then EZ, think of controlling your speed/pace, 1st and last 100's should be smooth and strong, middle 100's drop 2-4 seconds.

Friday, July 15, 2016

IT'S FRIDAY!!!

Warmup

300 loosen

2 X 100 push 1st 75

3 X 50 push last 25

Main Set

3 X 50 @ 40 FAST!

1 X 100 EZ @ 2

4 X 50 @ 45 FAST!

1 X 150 EZ @ 3

6 X 50 @ 50 FAST!

1 X 200 EZ @ 5

4 X 50 @ 45 FAST!

1 X 150 EZ @ 3

3 X 50 @ 40 FAST!

1 X 100 EZ

Notes: great EZ/FAST set, equal work to rest, accumulate 1000 of really good swimming before the weekend.

Thursday, July 14, 2016

Rainbow - Build

One big Set

400 with square turns (no flip turns)

*mix strokes and skills and 16 good streamlines and takeoff's

2 X 400 Pull @ :30R (slow and quiet, limit strokes per 25)

8 X 75 K/S @ 1:10-20 (bring HR up around 25)

15 X 50 stroke/FR @ 50/55 IMO on stroke (HR between 25-28)

16 X 25 FR @ 25/30 FAST (HR 30+)

Notes: start slow, and slowly control energy output so that you time the workout with a great finish

Wednesday, July 13, 2016

High Velocity

Warmup

300 loosen

3 X 100 mixed strokes

6 X 50 alt. sprint 1st 15M, last 15M

Main Set

8 X 25 @ 60-90

*sprint to far flags - don't forget to execute the wall, the streamline, the breakout, do it the right way!

8 X Flag to flag sprint @ 60-90

*start with head under backstroke flags, start with head down, in line with body, initiate propulsion with legs, and take the right type of stroke until you reach far backstroke flags.

*this is a good way to add some resistance to the sprint

8 X 25 w/ fins or from start @ 60-90

*add propulsion from fins, or from a starting block

Notes: the water and body act differently when you are at top speeds, you should be taking very few breaths, and when you do, don't let the breath get in the way of the tempo or body line so that it add's resistance.

Tuesday, July 12, 2016

Legs/Skills

Warmup

300 loosen

12 X 50 alt. kick/swim, swim/kick

Main Set

17 Minute Kick

3 Fast - 1 EZ

2 Fast - 1 EZ

1 Fast - 1 EZ

2 Fast - 1 EZ

3 Fast

8 X 25 underwater (take time needed to do all 8 underwater)

8 X Assisted 15M + breakouts

*use fins from a wall, dive from a start, dive from a run

*hit the water fast and keep speed through the breakouts.

Monday, July 11, 2016

Aerobic Endurance

Warmup

300 loosen

4 X 75 push 1st 25

6 X 50 push 1st 25

Main Set

2 X 100 @ 1:10-20 strong

1 X 100 EZ @ 2:00

2 X 100 @ 1:10-20 Strong

1 X 100 EZ @ 2:00

2 X 100 @ 1:10-20 Strong

1 X 100 EZ @ 2:00

3 X 100 @ 1:10-20 STrong

1 X 100 EZ @ 2:00

4 X 100 @ 1:10-20 Strong

1 X 100 EZ @ 2:00

5 X 100 @ 1:10-20 Strong

Notes: start with 3 rounds of 2 X 100's where you are kind of priming the pump with a pair of nice strong swims and then you extend the effort, tempo and speed into 3-4-5. You can easily add some length to the set if you go 3-3-3-4-5-6. Good way to start the week.

Friday, July 8, 2016

Fast/Ez Set

Warmup

300 loosen

300 K/S by 50/50

12 X 25 alt. 3 strong/3 EZ

Main Set

3 rounds:

3 Fast @ 45

1 EZ @ 60

2 FAST @ 45

2 EZ @ 60

1 FAST @ 45

3 EZ @ 60

*may choose different methods of swimming each round, but keep each round the same, for example, if you want to kick, kick the whole round, etc...

Notes: if done well, you accumulate 900 yards of very good swimming

Thursday, July 7, 2016

build to sprints

Warmup

300 loosen

3 X 100 drills/skills

1 X 150 @ 80%

1 X 100 @ 90%

1 X 50 @ 95%

Main Set

Part I - FREE

3 X 100 @ 1:15-30

1 X 100 @ same sendoff (80%)

2 X 50 @ 45 (90%)

3 X 25 sprint @ 30 (100%)

1 X 25 EZ @ 60

Part II - Kick

3 X 100 @ 1:30-50

1 X 100 @ same sendoff (80%)

2 X 50 @ 50 (90%)

3 X 25 @ 40 (100%)

1 X 25 EZ @ 60

Part III - Stroke/IM

3 X 100 @ 1:20-45

1 X 100 @ same sendoff (80%)

2 X 50 @ 50 (90%)

3 X 25 @ 30 (100%)

1 X 25 EZ @ 60

Notes: each part is the same pattern, starts with 3 X 100 at good effort (HR 25 give or take), and then builds to a full sprint. On last round choose a stroke or stroke pattern that works for you

Tuesday, July 5, 2016

Monday, July 5, 2016

Aerobic Endurance

Warmup

300 loosen

2 X 150 Kick, 2nd faster than 1st

3 X 100 desc. 1-3

Main Set

8 X 50 Kick @ 50-60

2 X 75 @ 60

6 X 50 Kick @ 50-60

4 X 75 @ 60

4 X 50 Kick @ 50-60

6 X 75 @ 60

2 X 50 Kick @ 50-70

8 X 75 @ 60

Notes: steady and consistent kind of day, keep a good effort all the way through the set!

Friday, July 1, 2016

Go out with some fireworks

Warmup

300 loosen

6 X 50 @ 45 every 2 get stronger

12 X 25 @ 30 Odd - FAST (90%), Even EZ

Main Set

15 X 50 @ 60

*hold best avg.

*go for it!

Thursday, June 30, 2016

Rainbow - Build

Warmup to Main Set - move straight through it today:

300 Loosen (HR below 22)

4 X 200 Pull @ 2:45-3:15

*limit strokes, long strokes, quiet, HR below 22

4 X 150 S-K-S @ 2:15-30 (HR at 25)

4 X 100 FR @ 1:10-40 (HR 25-28)

4 X 75 choice of stroke @ 90 (HR 30)

Notes: practice control, practice timing, and being able to pick up the effort and keeping it there as you go while you always want to finish with your best.

Wednesday, June 29, 2016

High Velocity

Warmup

300 loosen

4 X 75 mixed strokes

12 X 25 variable sprints, every four get a little faster

Main Set

9:00 Kick

*1st 3:00 :10 Fast/:20 EZ

2nd 3:00 :15 Fast/:15 EZ

3rd 3:00 :10 Fast w/ vert. board/:20 EZ

*no turns during :10 second efforts, if you get to a wall kick against the wall

6 X BLAST to Far FLAGS w/ fins and/or paddles @ 60

3 X 25 from dive @ 90

BE FAST, TAKE THE RIGHT TYPE OF STROKES TODAY

*THE WATER AND BODY ACT DIFFERENTLY AT HIGH VELOCITIES

Tuesday, June 28, 2016

Legs/Walls/underwaters

Warmup

300 loosen

300 square turns (open turns, no diagonal pushoff's)

12 X 25 @ 30

*stroke specific pushoff's w/ moderate effort, good habits!

Main Set

4 X 100 Kick/Swim @ 1:30 (Kick 1st 50)

4 X 100 K/S @ 1:30 (alt. kick Last/first 25)

4 X 100 Kick @ 1:30

3:00 vertical kick (20 hands on head/20 hands on shoulders)

*steady, work both sides of kick

4 X 25 underwater Kick @ 45

4 X 25 underwater kick w/ fins @ 30

4 X 25 @ ? fast underwater through breakout

*90%, techinque trumps 110% effort

4 X 25 @ ? w/ fins, same as above

4 X 25 @ ? from dive, same as above

Notes: Start with some endurance kicking, move to working on how you move throught the water in a streamline, and then add a breakout, some fins, and a start.

Monday, June 27, 2016

Aerobic Endurance

Warmup

300 loosen

4 X 75 K/S

3 X 100 IM

Main Set

10 X 25 FR @ 30 (sub :15)

1 X 100 Kick @ 1:30

10 X 25 IMO @ 30 (best avg.)

1 X 150 Kick @ 2:30

10 X 25 FR @ 30 (sub :15

1 X 200 Kick @ 3:15

10 X 25 IMO @ 30 (best avg.)

1 X 300 Kick @ 4:45

10 X 25 FR @ 30 (sub :15)

Notes: keeping the swimming repeats in small, doable doses, which will make sure the quality remains high, and the walls are done right. Start with a strong 100 kick and extend it to 300!

Friday, June 24, 2016

Fast Friday

Warmup

300 loosen,

3 X 100 K/S

6 X 50 mixed strokes

Main Set

30 X 25 @ 30

Hold Best Avg.

Notes: simple, 15 minutes of high intensity, good walls, good strokes, HR 30+

Thursday, June 23, 2016

Rainbow - Build

Warmup + main set, straight through

300 Loosen

4 X 225 Pull @ :15R

*limit stroke count, quiet swimming, head down for 4-6 strokes at at time or snorkel, HR at 22 or lower.

6 X 125 K/S @ 1:45-2:00 (:15R)

Kick 1st 75 HR around 25

8 X 75 @ 60-75

Mix up strokes if you want, bring HR up to 25-28

12 X 50 @ 40-45 Bring it Home!

Hold best avg., HR at 30+

Wednesday, June 22, 2016

High Velocity

Warmup

300 loosen

9 X 50

#1 - 3 = descend the 1st 15M

#4-6 = descend the 15M through turn and back to mid-pool

#7-9 = descend the last 12 1/2

Main Set

10 X 25 w/ fins & paddles @ 60

*HIGHEST VELOCITY TO FAR FLAGS

8 X 25 @ 90 w/ resistance

*bucket, cord, etc... race tempo's to 1/2 pool

10 X 25 from dive @ 60

*HIGEST VELOCITY TO FAR FLAGS

Notes: accumulate high velocity swimming, take the right types of strokes, because the water and your body act differently swimming at these speeds. Rest is your friend today!

Tuesday, June 21, 2016

Legs, Walls, Skills

Warmup

300 loosen

12 X 50 alt. K/S, S/K

Main Set

3 X 100 Kick @ fastest sendoff

Take a quick :30

4 X 25 @ 45 15M + breakouts

6 X 25 Resistance Kick @ 60 Rest

*:10 blast w/ vert. board

4 X 25 @ 45 15M + breakouts

5:00 vert. Kick

*:06 blast on the tops, 3 shooters on the bottoms

4 X 25 @ 45 15M + breakouts

3 X 100 Kick @ fastest sendoff

Notes: Nothing lasts too long, a little bit of everything, some sendoff's, some resistence kicking, vertical kicking, and 3 rounds to work on your walls. There is a lot to the walls, set the feet, take off position, take correct streamline path, and finish with the right way to break out.

Monday, June 20, 2016

Aerobic Endurance

Warmup

300 loosen

8 X 75 Odd - reduce stroke count by 25

Even - descend 1-4

Main Set

3 X 100 @ 1:40

6 X 25 @ 30 Kick

3 X 100 @ 1:30

3 X 50 Stroke @ 50

3 X 100 @ 1:25

4 X 25 @ 30 Kick

3 X 100 @ 1:20

2 X 50 Stroke @ 50

3 X 100 @ 1:15

2 X 25 Kick @ 30

3 X 100 @ 1:10

1 X 50 Stroke

Notes: nice pattern this morning, the sendoff's for the 100's continue to give you less ress, keep the kicks and strokes consistent and strong.

Friday, June 17, 2016

Warmup

300 loosen

3 X 100 mixed strokes/IM

4 X 75 K/S

Main Set

3 Fast Swims @ 5:00

Choose any distance from 50-500, be fast!

Thursday, June 16, 2016

Camp Workout

Sorry for missing yesterday, camp got the best of me and I got out of my routine.

Warmup

300 loosen

4 X 75 k/s

6 X 50 descend by 3's

Main Set

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

100 EZ @ 3:00

2 X [1 X 25 @ 30 + 1 X 50] @ 2:00

100 EZ @ 3:00

2 X [1 X 50 @ 45 + 1 X 25] @ 2:00

100 EZ @ 3:00

2 X 75 @ 2:00

Notes: all swims except 100EZ are swum with best effort and ability.

Tuesday, June 14, 2016

Fast/EZ

Warmup

300 loosen

3 X 100 K/S

12 X 25 descend by 3's

Main Set

Round 1 - Kick

3 X's:

1 X 25 @ 30

1 X 50 @ 45

1 X 25 @ 45

Recover after all 3 rounds: 6 X 50 @ 50 2 EZ, 2 push first 25, 2 drill/swim

Round 2 - FR

3 X's:

1 X 25 @ 30

1 X 50 @ 45

1 X 25 @ 45

Recover after all 3 rounds: 6 X 50 @ 50 2 EZ, 2 push first 25, 2 drill/swim

Round 3 - choice of stroke

3 X's:

1 X 25 @ 30

1 X 50 @ 45

1 X 25 @ 45

Recover after all 3 rounds: 6 X 50 @ 50 2 EZ, 2 push first 25, 2 drill/swim

Notes: In the big picture, you are going to accumulate 900 yards of very meaningful swimming, high intensity and with some space between rounds to recover to keep the quality very high

Monday, June 13, 2016

Aerobic Endurance

Warmup

300 loosen

12 X 25 mixed strokes

3 X 100 descend 1-3

Main Set

3 rounds of:

1 X 125 @ 1:30

1 X 100 @ 1:15

1 X 75 @ 60

1 X 50 @ 45

2 X 25 @ 30

8 X 25 Kick @ 30

*do last 25 @ 60

Notes: the sendoff's start off a little more challenging, stick with it, and stay consistent and steady as the length of repetitions come down.

Friday, June 10, 2016

Fast Friday

Warmup for a great finish to the week:

300 loosen

4 X 75 K/D/S IMO

6 X 50 @ 40/45 strong and smooth

8 X 25 variable sprints

Main Set

9 X 50 Kick @ 45

7 X 50 Kick @ 50

5 X 50 Kick @ 55

3 X 50 Kick @ 60

9 X 25 Swim @ 20

7 X 25 Swim @ 25

5 X 25 Swim @ 30

3 X 25 Swim @ 40

Notes: Best Effort throughout entire set, as rest becomes more in your favor, I would think the speed will get faster or allow you to not get slower. Continue to have the propulsion being dominated from your lets through the swims.

Thursday, June 9, 2016

Rainbow - Build

Warmup (HR below 22 per:10)

300 loosen

12 X 25 skills & drills

4 X 125 Pull @ :15R

Main Set

2 X 300 Kick @ 5:00

*2nd, :15 faster than 1st, bring HR up to 25 per :10

3 X 200 IM @ 3:00-30 HR 25-28 per :10

6 X 100 FR @ 1:30 (HR 30+)

Notes: work on controlling your energy output, timing, and effort as you slowly build throughout the set and finish with your best.

Wednesday, June 8, 2016

High Velocity

Warmup

300 loosen

4 X 100 IM or mixed strokes, moderate effort

12 X 25 variable sprints

Main Set

8 X 50 @ 60

*full speed last 12 1/2, no more than one breath

8 X full speed sprint to far flags, use wall or blocks @ 60+

8 X full 25 w/ fins & paddles @ 90 faster than race pace

Notes: you have to practice taking strokes at race tempo and your body moves differently at high velocities, no better way to do that than short chunks. Rest has to be availble, otherwise it just becomes "try hard" mode.

Tuesday, June 7, 2016

Legs/Skills

Warmup

300 loosen

12 X 50 alt. K/S, S/K

6 X 25 w/ good take off's and underwaters

Main Set

5 X {3 X 25 Kick @ 30} @ 2:00

*max. amount of underwater kicking

5 X 25 sprint swim @ 30

*good wall, underwater, breakout and swimming velocity

1:00 break

4 X {3 X 25 Kick @ 30} @ 2:00

4 X 25 sprint swim @ 30

1:00 break

3 X {3 X 25 Kick @ 30} @ 2:00

3 X 25 sprint swim @ 30

Monday, June 6, 2016

Aerobic Endurance

Warmup

300 loosen

4 X 75

push 1st 25-50 on 1st 2, then sprint last 25 on last 2

Main Set

35 X 50 as follows

5 Kick @ 50

4 IMO @ 50

3 sprint 1st 25 @ 50

2 @ 40 FAST

1 EZ @ 60

5 Kick @ 50

1 EZ @ 60

2 @ 40 FAST

3 sprint last 25 @ 50

4 IMO

5 Kick @ 50

Notes: good pattern, a few changes in speed and strokes will keep you honest!

Thursday, June 2, 2016

Friday, June 3, 2016

Fast Friday

Warmup

300 loosen

4 X 75 desc. 1-4

12 X 25 variable sprints

Main Set

4 X "X" @ 1:00

4 X "Y" @ 1:30

4 X "Z" @ 2:00

X = 25-100

Y = 50-150

Z = 75-200

Notes: 18 minutes of high intensity swimming. Choose your distance. if you stay on the short side, you will create a very nice sprint set, as you add distance to your variables, it becomes quite the high intensity endurance effort, and if you stick with something in the middle it is a nice "blue" set as we call it. You can't go wrong, pick a distance and swim fast!

Thursday, June 2, 2016

Rainbow Set (build)

Warmup

300 loosen

200 Kick

100 IM

300-200-100 Pull @ :15R

*quiet, slow, long swimming

Main Set

3 X 300 K/S @ 4:30 (HR around 25)

kick first 100-150-200

3 X 200 IM @ 2:45-3:15 (HR 25-28)

4 X 100 FR @ 1:10-20 (HR 30+)

Notes: the set actually starts with the Warmup, starting slow, quiet, and then picking up the intensity, effort, and HR as the set goes, practice timing, you want to finish with your best.

Wednesday, June 1, 2016

Legs/Skills

Warmup

300 loosen

12 X 50 alt. K/S, S/K

Main Set

1 X 300 Kick @ 5:00 (best, sustained effort)

2 X :30 vert. Kick BLAST @ 60

1 X 200 Kick @ 4:00 (best, sustained effort)

4 X 3 shooters @ :30 (from bottom of pool)

1 X 100 Kick @ 2:00 (best)

8 X underwater @ 45 from running dive

1 X 100 Kick @ 2:00 (best)

4 X 300 shooters @ :30 (from bottom of pool)

1 X 200 Kick @ 4:00 (best, sustained effort)

2 X :30 vert. Kick BLAST @ 60

1 X 300 Kick best!

Notes: best efforts on the 3-2-1 kIcks with board or on back, then keep moving through all the other skills and challanges. shooters are streamlines from the bottom of the pool (8ft.), and the 8 underwaters are streamlines from a running dive.

Tuesday, May 31, 2016

Aerobic Endurance

Warmup

300 loosen

4 X 75 K/S

6 X 50 descend in groups of 2

Main Set

3 X 100 FR @ 1:10-20

2 X 150 Kick @ 2:15

3 X 100 FR @ 1:10-20

4 X 75 IM no FR @ 1:05

3 X 100 FR @ 1:10-20

1 X 300 Kick @ 4:30

3 X 100 FR @ 1:10-20

1 X 300 IM

Notes: Choose a sendoff and pace for 100's that is just in your comfort zone, but still keeping HR at or just above 25, push the kicks and the IM's spiking the HR noticeably.

Thursday, May 26, 2016

Friday, May 27, 2016

Challenge - Post something fast

Warmup

300 loosen

200 kick

4 X 75 @ :10R

*Desc. 1-3, push first 25 of #4

Main Set

1 X 50 @ 2:00

1 X 75 @ 2:00

1 X 100 @ 2:00

1 X 125/150 @ 2:00

1 X 150/175 @ 2:00

1 X 100 @ 2:00

1 X 75 @ 2:00

1 X 50 @ 2:00

Notes: All swims swum as well as you can, the rest go's away in the middle of the set and then comes back toward the end. Be tough through the middle, it doesn't last long. 16 Minutes of your best swimming to finish the week!

Thursday, May 26, 2016

Rainbow (Build)

Warmup/Main Set (everything flows together today)

300 Loosen @ 5:00

4 X 75 K/D/S @ 1:15 (choice of drills)

*keep HR at 22 or below through this point

5 X 150 Pull @ 2:00 (HR 22-25)

6 X 100 @ 1:10-30 (HR 25-28) Choice of stroke

5 X [2 X 50 @ 40] @ 2:00 (HR 30+)

Notes: about 40 minutes, there are some options to swim different strokes or IM, the HR and the timing is the most imporant key to the success to this type of set. You want to control your energy output from start to finish. The last part of the set are essentially broken 100's, the small amount of rest won't let your HR come down and it will be just enough to keep the quality up. You can easily extend this set to an hour or longer by adding some more reps, but keep the proportions the same. You want to spend a quarter of the time in each zone.

Wednesday, May 25, 2016

High Velocity

Warmup

300 loosen

200 kick

4 X 25 Kick variable sprints

3 X 100 FR (push 1st 25-50-75)

4 X 50 mixed strokes

4 X 25 Swim Variable sprints

*all on 15-30R

Main Set for Short Sprints

30 X 50 @ 60 (may use fins and/or paddles)

#1 - Max velocity to far flags (25 yd pool)

#2 - Max velocty from 15M thru turn back to 1/2 pool

#3 - Max veloctiy coming off turn to 15M

#4 - Max velocity last 12 1/2

#5 - EZ

Notes: Take right types of strokes, you need to look like your goal times for short chunks, :08-:10 seconds at a time. It all adds up!

Main Set for Long Sprints (distance):

4 rounds:

200 @ 2:30 (150 strong + :10R + 50 P200)

1 X 50 @ 45 P200

1 X 100 @ 1:30 1st 50 P200, 2nd 50 EZ

1 X 50 @ 45 P200

1 X 100 @ 2:00 EZ

Notes: Each round accumulates 200 yards of P200 or very fast swimming, the set starts with a strong 1st 150 of the 200, short rest and then you start cranking out 50's of meaningful speeds with short rest or active recovery.

Tuesday, May 24, 2016

Legs/Skills

Warmup

300 loosen

4 X 25 Kick w/ vert. board

4 X 25 Kick desc. 1-4 normal board

4 X 25 underwater to 15M

Main Set

4 rounds of:

2 X 25 Kick @ 25 at 90%

1 X 50 @ 70 1st 25 at 90% underwater to 15M, 2nd 25 EZ

15 minute Kick Progression

5 minutes building by :15, reset after every minute

*:15 at 80%, :15 at 90%, :15 at 95%, :15 @ 100%

5 Minutes Fast/EZ follwing this pattern

:20Fast/:40EZ, 30/30, 30/30, 40/20, 40/20

5 Minutes Fast/EZ alt. w/ and w/o resistance as follows:

*:15Fast (normal board), :15EZ, :15Fast (Vert. Board), :15EZ

4 rounds of:

3 X 25 @ 30 at 90%

*extra 30-60 between rounds

*if you have blocks, do first from dive, every 25 is done underwater to 15M

Notes: Part I - get HR up with the two kicks and then execute a good underwater, goal is to make is somewhat realistic by having to stay underwater with HR elevated. Part II - 12 minutes of kicking, starting with building efforts, fast/ez pattern, and then another fast/ez patter with some resistance, using a vert. board (just like it sounds). Part III - execute 3 underwaters in a row on short rest. Use a block on the first 25 if you can as that changes a few things and needs to be practiced.

Monday, May 23, 2016

Aerobic Endurance

Warmup

300 loosen

6 X 50 @ :10R alt. K/S, S/K

4 X 75 Mixed strokes @ :10R

Main Set

15 swims @ 2:00

#1 - 150 or 175 Free

#2 - 125 IM w/ 50 FR

#3 - 100-125 Kick

#4 - 125 IM w/ 50 of FL,BK, or BR

#5 - 150 or 175 Free

*repeat

Notes: We are looking for 30 minutes of good solid effort, no sprints or super hero's, just consistent, steady, HR25 (:10) effort. You have some choice in the 150-175FR and 100 or 125 Kick, this is to allow to adjust to ability. Obviously when you add a 25, it will make it more difficult. Finally, notice the difference in the 125's. Repeat the pattern 3 X's.

Thursday, May 19, 2016

Rainbow Set

Warmup

300 loosen

300 Kick every 3rd 25, decend 1-4

6 X 50 descend 1-3, 4-6

Main Set

3 X 250 Pull @ 3:30-4 (HR < 25)

4 X 150 @ 2:15 (alt. 1st/last 75 Kick) (HR 25)

6 X 75 @ 1:10 choice of stroke (HR closer to 30 than 25)

Wednesday, May 18, 2016

High Velocity

Warmup

300 loosen

16 X 25 @ 30 Variable Sprints

Alt. Odd/Even rounds of 4 Kick/Swim

Main Set for short sprint

4 X Sprint to far flags @ 60

1 X 25 Sprint

1 X 50 EZ

4 X :10 Kick w/ board, Hammer Down @ 60

1 X 50 Kick Spring

1 X 50 EZ

4 X 25 w/ fins & paddles @ 60

1 X 75 ALL OUt

1 X 75 EZ

Main Set for longer sprint

4 X 25 @ 20

1 X 50 @ 40

1 X 50 EZ @ 90

6 X 25 @ 25

1 X 75 @ 60

1 X 75 EZ @ 2:00

8 X 25 @ 30

1 X 100 @ 1:30

1 X 100 EZ

*if it is not labled EZ, swim with highest intensity

Tuesday, May 17, 2016

Legs/Underwater

Warmup

300 loosen

20 X 25

alt. 4 underwaters from wall going to 1/2, 15, flags, full 25

4 with board descend 1-4

Main Set

12 X 50 @ 60 working on underwaters at different places

#1 - underwater to 15M from running dive

#2 - underwater to 15M from wall

#3 - underwater from far wall to 15M

8:00 Kick w/ board or vert.

*if using a board: alt. 15FAST,15EZ,15FAST w/ VERT. BOARD,15FAST

*if vert. :10 streamline vert. kick @ top, 3 shooters from bottom on bottoms

12 X 50 @ 60 w/ fins working on underwaters and spead into stroke

#1 - FAST 15M underwater + breakout to far flags

#2 - in/out of wall to 15M

#3 - full last 25 w/ 15M underwater and finish

Monday, May 16, 2016

Aerobic Endurance

Warmup

300 loosen

200 buddy kick

Main Set

4 X 75 Kick @ 1:10-20

5 X 100 @ 1:10-20 steady, strong

6 X 50 @ :50 IMO, no FR

6 X 75 Kick @ 1:10-20

5 X 100 @ 1:10-20 steady, strong

4 X 50 @ :50 IMO

Notes: keep it moving, HR hovering around 25, no stopping.