Calvin College Summer Workouts: 2017

Friday, September 22, 2017

Friday/Saturday September 22/23, 2017

Pre-Season

Warmup

300 Loosen

3 X 100 IM @ :15R (alt. 1st/last 50 Kick)

4 X 75 @ 1:15 Fast 1st 25-50-last 25-last 50

Option #1

1 X 600 @ :15-30R leave on next 00-15-30-45

2 X 100 @ 1:15 FASTer

1 X 100 EZ @ 2:00

1 X 400 @ :15-30R same as above

2 X 50 @ 45 FASTer

1 X 100 EZ @ 2:00

1 X 200 @ :15-30R same as above

4 X 25 @ 25 FASTer

*go back up the way you came if you want to add volume

Option #2

15 X 25-175 @ 2:00

*pick your distance

Notes: Option 1 is a longer swim with some moments where you are asked to pick it up a notch. Option 2 you get to pick your distance. On the 25 end of the spectrum it is a speed set. if you choose something on the 175 end of the spectrum it becomes an endurance/sustained effort set. No matter what you are done in 30 minutes. Do it right the first time!

Thursday, September 21, 2017

Pre-Season

Warmup

300 Loosen

3 X 100 K/S @ :15R

6 X 50 stroke/FR IMO @ :15R

Main Set

16 X [1 X 75 + 1 X 25]

#1-4 @ 65 w/ no breath on the 25

#5-8 @ 60 sprint kick no board on the 25 (emphasize underwater)

#9-12 @ 55 1st 75 Fast, 25 EZ

#13-16 @ 50 just fast enough on the 75, sprint the 25

Notes: a little shorter today compared to the 1st 3 workouts of the week, note that the 75 and the 25 are always on the same interval, the 75 in the first two rounds of 4 are meant to be long strokes, fewest strokes.

Wednesday, September 20, 2017

Pre-Season

Warmup

300 loosen

12 X 75 @ :15R

6 Pull, 6 K/D/S w/ mixed strokes

Main Set

4 X 100 Pull @ 1:30 (slow, quiet, few strokes)

1 X 200 Pull @ 3:00 (same)

4 X 100 Kick/Swim @ 1:30

1 X 200 Swim @ 3:00

4 X 100 IM @ 1:45

1 X 200 IM @ 3:30

4 X 100 FR @ 1:30 descend 1-4

1 X 200 as you wish

Notes: Start with some slow, quiet pulling, move into some steady swimming, but controlled with the K/S, and IM's, and then finish with a little spike in the HR with a descend and a 200. Overall, HR should stay at 25 or lower for most of the workout, just a big finish.

Tuesday, September 19, 2017

Pre-Season

Warmup

400 Choice

200 buddy Kick

12 X 25 Kick @ 35 Variable sprint

Main Set

4 Rounds:

1 X 75 Kick @ 1:15

1 X 25 Swim @ 1:15

300 Kick at talking speeds @ 6:00

3 Rounds:

1 X 75 Kick @ 1:15

1 X 50 Swim @ 1:15

300 Kick at talking speeds @ 6:00

2 Rounds:

1 X 75 Kick @ 1:15

1 X 75 Swim @ 1:15

300 Kick at talking speeds @ 6:00

1 Round:

1 X 75 Kick @ 1:15

1 X 100 @ 1:15

Notes: Obviously a Kicking theme, all the 75's should be done well, but consistent, the 25-100's should be swum with good form, working on propulsion from the legs and walls, the 300's, keep it steady, be able to talk to a friend.

Monday, September 18, 2017

Warmup

300 Loosen

4 X 125 Pull @ :15R

3 X 150 @ 2:30 FAST 1st 75-100-125

Main Set

2 X 75 @ 1:10

1 X 100 @ 1:30

2 X 75 @ 1:10

1 X 200 @ 3:00

2 X 75 @ 1:10

1 X 300 @ 4:30

2 X 75 @ 1:10

1 X 400 @ 6:00

1 X 100 @ 1:20

1 X 300 @ 4:30

1 X 100 @ 1:20

1 X 200 @ 3:00

1 X 100 @ 1:20

1 X 100 Recover

Notes: The goal is to try to change speeds a little bit, but still stay in control. This is not sprint or AO, just seeing if you can pick up the pace and then fall back into a good, steady effort. Here are the intructions:

* The pyramid 100-400-100 should all be swum steady and strong

* The 75's are negative split from #1 to #2

* The last 3 bold 100's are FAST

Friday, September 15, 2017

Friday/Saturday September 15-16

Friday/Saturday, September 15-16

Pre-season

Warmup

300 Loosen

300 Pull

4 X 75 K/D/S Indy IM @ :15R

Option #1

6 X 50-200 @ 5:00

*pick a distance, see what you got!

Option #2

3 X 50 @ 40

6 X 25 @ 40

3 X 50 @ 40

2:00 Rest

2 X 50 @ 45

4 X 25 @ 45

2 X 50 @ 45

2:00 Rest

1 X 50 @ 50

2 X 25 @ 50

1 X 50 @ 50

2:00 Rest

2 X 50 @ 45

4 X 25 @ 45

2 X 50 @ 45

2:00 Rest

3 X 50 @ 40

6 X 25 @ 40

3 X 50 @ 40

Notes: push yourself today, be FAST. Option #1 is pretty straight forward, 6 swims, pick your distance. Option #2 is a nice pattern, hold your best speed throughout, feel free to mix in kick or stroke.

Thursday, September 14, 2017

Pre-Season

Warmup

300 Loosen

6 X 50 Pull @ 50 (lowest stroke count, fewest breath/snorkel)

12 X 25 Variable Sprint - 4 @ 25, 4 @ 30, 4 @ 35

Main Set

2 X 200 @ 3:00

2 X 225 @ 3:20

2 X 250 @ 3:40

2 X 275 @ 4:00

2 X 300 @ 4:20

Notes: Lengthening it out today, keep it steady and controlled, no FAST swims unless you want to put a little extra into your last 300. You may pull this set or part of it, you may add some stroke or IM patterns if you choose as well.

Wednesday, September 13, 2017

Pre-Season

Warmup

400 Loosen

200 Buddy Kick

3 X 100 @ 1:45 (Fast 1st 25-50-75)

Main Set

30 X 75

1st 6 FAST 1st 25 @ 1:15

2nd 6 desc. 1-3, 4-6 @ 1:05

3rd 6 FAST middle 25 @ 1:15

4th 6 desc. 1-3, 4-6 @ 1:05

Last 6 FAST last 25 @ 1:15

Notes: A little speed for the middle of the week, should be a very managable abount of fast swimming. Feel free to mix it up into strokes or kicks.

Tuesday, September 12, 2017

Pre-Season

Warmup

200-400 loosen

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

Main Set

3 X 50 Kick @ 50

1 X 200 @ 3

4 X 50 Kick @ 50

4 X 25 FAST @ 30

5 X 50 Kick @ 50

1 X 400 @ 6

6 X 50 Kick @ 50

1 X 400 @ 6

5 X 50 Kick @ 50

4 X 25 FAST @ 30

4 X 50 Kick @ 50

1 X 200 @ 3

3 X 50 Kick @ 50 LAST ONE FAST

Notes: Another steady, strong, aerobic day. Hold a nice stroke effort on the kicks as you accumulate some work with your legs. There are few longer swims to stretch it out, but the sendoff's are not hard, so keep the stroke count down, there are a handfull of fast 25's and a big 50 kick at the end to get it moving.

Monday, September 11, 2017

Pre-Season

Warmup

300 Loosen

12 X 75 @ 1:10

1st 8 are pull, fewest strokes

Last 4 are as follows:

1 - 1st 25 Fast

2 - last 25 Fast

3 - 1st 50 Fast

4 - last 50 Fast

Main Set

18 X 125

6 FR @ 1:30-45

6 @ 1:45-2:00 alt. 1st/last 50 kick

6 @ 1:45-2:00 Indy IM, stroke pattern, Fins/paddles

Notes: Steady, Strong, Monday swim. HR should not go above 25ish very much. The main set is to give you about 10 minutes of Freestyle, 10 minutes of K/S, and 10 minutes of IM/Stroke/Equipment. You can always add more reps if you want to extend the lenght of the workout.

Friday, September 8, 2017

Warmup

300 loosen

3 X 100 Pull @ 1:40 (fewest strokes)

6 X 50 @ 50 desc. 1-3, 4-6

Main Set

Option 1 (SPEED)

30 X 25 @ 60

1st 10 = Kick, 2nd 10 = Swim, 3rd 10 add Fins/Paddles

Option 2 (VOLUME)

3 X 50 @ 50

3 X 150 @ 2:10

3 X 250 @ 3:30

2 X 50

2 X 150

2 X 250

1 X 50

1 X 150

1 X 250

Notes: Take your pick as you head into the weekend or do one today and one on Saturday. Option one is your chance to get your velocity and tempo up. Feel free to up do a variation of this sit by doing 50's or 75's, holding your best avg. By doing that, you turn it into a different type of set, and your done at the same time. Option 2 is meant to increase the length of your swim session, it should be done slow, steady and strong. If you want to add even more length start at 4's and go down to 1's.

Thursday, September 7, 2017

Warmup

300 Loosen

8 X 75 Indy IM @ :15R

*these are K/D/S, and done as FL/BK/BR, FR/FL/BK, BR/FR/FL, BK/BR/FR

Main Set

12 X 25 stroke @ 35

4 X 50 FR @ 45

12 X 25 Stroke @ 35

2 X 100 FR @ 1:30

12 X 25 Stroke @ 35

1 X 200 FR

Notes: working on accumulating good strokes in doable doses. Should be plenty of rest and short enough repeats to do stroke the right way and at meaningful speeds. Work the FR as hard as you want.

Wednesday, September 6, 2017

Warmup

300 Loosen

200 Buddy Kick

3 X 100 @ :30R

*strong Kick on 1st 25-50-75 of each 100

Main Set

4 X 100 Kick @ 1:45 (talking pace)

4 X 25 @ 45 (underwater/sprints)

8 X 100 Kick/Swim @ 1:30 (smooth/steady)

8 X 25 @ 45 (underwater/sprints)

4 X 100 Kick @ 1:45 best avg., go for it

4 X 25 @ 45 sprint swim w/ good underwaters

Notes: Obviously working on the legs today, with some slower steady kicking, some crucial underwater sprint kicking, and just a little bit of uncomfortable kicking with the last 4 100's.

Tuesday, September 5, 2017

Pre-Season

Warmup

300-500 loosen

12 X 50 @ :55 alt. K/S, Stroke/FR (stroke is IMO)

Main Set

3 X 300 Pull @ :15R

4 X 250 @ :30R Kick Progression

*kick 1st 50-100-150-200

6 X 75 FR @ 1:10

Notes: Slow, steady, quiet, long swimming, kicking should be at a conversation effort, HR should stay below 25

Thursday, August 24, 2017

Warmup as needed

Main Set

1 X 300 Pull @ 4:00

2 X 200 Pull @ 3:00

3 X 100 Pull @ 2:00 (skull/swim)

3 X 100 @ 1:30

2 X 200 @ 2:30

1 X 300 @ 3:30

*may do IM on 1:45-2:45-3:45

Notes: This is a negative split kind of workout, first 1000 yards is nice and slow, pretty, quiet, long..... The 2nd 1000, get moving! hold on to a strong effort.

Wednesday, August 23, 2017

Warmup as needed

Main Set

3 rounds of:

6 X 25 @ 30

Rd 1 - 3 FAST, 3 EZ, Rd 2 - 4 FAST, 2 EZ, Rd 3 - 5 FAST 1 EZ

4 rounds of:

3 X 50 @ 50 + :30 between rounds

Rd. 1 - 1st 25's FAST, Rd, 2 2nd 25's FAST, Rd. 3 1st 50 FAST, Rd 4 1st 2 50's FAST

3 rounds of:

1 X 200 @ 3:00

Rd. 1 - 1st 100 FAST, Rd 2 - 1st 150 FAST, Rd 3 200 FAST

Notes: Add some speed today. It is 30 minutes long, and starts off with some "no excuses" swimming as the repetitions are short, the FAST swimming will start to add up as the set moves along.

Tuesday, August 22, 2017

Warmup as needed

Main Set

9 X 300 Kick/Swim Series

#1 - 25K/50S @ 4:30

#2 - 25K/50S @ 4:15/20

#3 - 25K/50S @ 4:00/10

#4-6 - Kick middle 100 @ 3:45/4

#7 - BLAST 1st 100, ez 200 swim @ 5:00+

#8 - BLAST 1st 200, ez 100 swim @ 5:00+

#9 - BLAST 300

Notes: Great progression that descends through the 1st 3rd, sustains throughout the middle, and then finishes with some great timed 100, 200, and 300 Kick's.

Monday, August 21, 2017

Warmup as needed

Main Set

8 X 100 Pull @ 1:20

8 X 50 Kick/Swim @ 50

5 X 100 FR @ 1:30

5 X 50 Kick/Swim @ 50

4 X 100 IM @ 1:40

4 X 50 Kick/Swim @ 50

3 X 100 Kick @ 1:50

3 X 50 Kick/Swim @ 50

2 X 100 Choice of stroke/IM @ 2:00

2 X 50 Kick/Swim @ 50

1 X 100 FR FAST!

Notes: Series of 100's which gives you some variability in the mode of transportation, while the 50's bridge the gap between each round of 100's. The sendoff increases so that you can maintain the effort and finish with some moderate speed. Keep it moving throughout the set.

Friday, August 18, 2017

Warmup as needed

Main Set

1 X 200 @ 3:00

3 X 25 @ 30

1 X 200 @ 4:00 (1st 50 FAST)

1 X 200 @ 3:00

3 X 50 @ 45

1 X 200 @ 4:00 (1st 75 FAST)

1 X 200 @ 3:00

3 X 75 @ 60

1 X 200 @ 4:00 (1st 100 FAST)

1 X 200 @ 3:00

3 X 100 @ 1:20

1 X 200 @ 4:00 (1st 150 FAST)

Notes: This is a descending set within each round, we are also extending your best effort as we go through the set. The 200 @ 3:00 is always swum strong (3rd Gear out of 5), the 3 X 25's - 100's should be swum faster (4th Gear out of 5), while the last 200 @ 4:00, swim the 25-150 with your best (5th Gear out of 5), while the remainder of the 200 is EZ.

Thursday, August 17, 2017

Warmup as needed

Main Set

3 X 100 @ 1:15-30

2 X 50 @ 60 (sprint 1st 25)

4 X 100 @ 1:15-30

2 X 50 @ 75 (sprint last 25)

5 X 100 @ 1:15-30

2 X 50 @ 90 SPRINT

Notes: this is a 1500 yard pattern, you may do two-three rounds if you would like to add some yardage or go back down the way you came and make it a pyramid type of a set. The 100's are to be swum strong and in control (HR around 25-28) while you should be able to drop it a couple gears when asked during the 50's. Feel free to do the 100's IM or fit the set to your stroke's as needed.

Wednesday, August 16, 2017

Warmup as needed

Main Set

4 X 200 Pull @ :15R (slow, quiet, good body lines)

6 X 75 @ 1:15 Rotate 1st, 2nd, 3rd 25 FAST

1 X 8:00 steady kick, talking

6 X 75 @ 1:15 Rotate 1st, 2nd, 3rd 25 FAST

4 X 200 Pull @ :15R (slow, quiet, good body lines)

Notes: not a lot of intensity today, slow quiet swimming and kicking dominate the workout, with a few splashes of speed.

Tuesday, August 15, 2017

Warmup as needed

Main Set

1 X 150 Kick @ 2:30

3 X 50 Kick @ 45

2 X 150 Kick @ 2:30

2 X 50 Kick @ 45

3 X 150 Kick @ 2:30

1 X 50 Kick

1:00 add Fins

3 X 25 @ 45

1 X 50 @ 1:00

3 X 25 @ 45

1 X 75 @ 1:30

3 X 25 @ 45

1 X 100

Notes: Two part program today. The session starts with some endurance kicking, if you need to adjust the sendoff's, the 50's are intended to be about :05 faster than you want them to be, the 150's should be a doable sendoff that makes you work hard. Take a minute to add fins, the 2nd round is swimming, however, I have given you tame to make sure you can execute 15M underwater off of every wall. Do the 2nd part 2 or 3 times if you want to add some work.

Monday, August 14, 2017

Warmup as needed

Main Set

8 X 25 @ 30 IMO

1 X 300 @ 4:00

6 X 50 FR @ 40

1 X 300 @ 4:00

4 X 75 @ 1:00

1 X 300 @ 4:00

6 X 50 @ 40

1 X 300 @ 4:00

8 X 25 @ 30 IMO

Notes: 36 minutes of steady, sustained effort from start to finish. Get into the week with a nice, steady swim.

Friday, August 11, 2017

Warmup as needed

Main Set

20 X 25 @ 30 Pull w/ Snorkel

12 X 75 @ 1:10 K/S pattern or Stroke/IM pattern

6 X 50-100-150 @ 2:00 Pick your distance

Notes: Nice building set for a big finish to the week. Start with some slow, quiet 25's, if you don't have a snorkle, breath as little as possible as we want your head to stay still. Start getting the blood flowing with the middle 75's as you choose a K/S or Stroke pattern. finish with 6 big swims. Each distance has it's challenges. Be powerful, finish with a bang!

Thursday, August 10, 2017

Thursday, August 10, 2018

Warmup as needed

Main Set

4 X's:

2 X 25 @ 30 (#1 - sprint 1st 15M, #2 - sprint last 12 1/2)

1 X 50 @ 60 (sprint 1st 12 1/2 - 25 - 37 1/2 - 25 each round)

1 X 200 @ 4:00 slow, quiet swimming

3 X's:

2 X 50 @ 50 (#1 - sprint 1st 25, #2 - sprint last 25)

1 X 100 @ 1:40 (sprint 1st 50-75-100 by round)

1 X 200 @ 4:00 slow, quiet swimming

2 X's:

2 X 75 @ 1:15 (#1 - sprint 1st 50, #2 - sprint last 50)

1 X 150 @ 2:30 (Sprint 1st 100 - 150 by round)

Notes: after some volume the first 3 days of the week, here is some fast swimming for the first time this week, enjoy, be fast, take the right type of strokes!

Wednesday, August 9, 2017

Warmup as needed

Main Set

4 X 125 @ 1:45

2 X 75 @ 1:10

3 X 125 @ 1:45

4 X 75 @ 1:10

2 X 125 @ 1:45

6 X 75 @ 1:10

1 X 125 @ 1:45

Notes: Here is the pattern, make it fit to your needs or event list as follows:

* FR - swim straight FR, feel free to adjust sendoff's or do decreasing/increasing sendoff's

*Kick/Swim - Kick the 125's and swim the 75's or vice versa, or do a K/S pattern. adjust sendoff's as needed

*IM - Swim the 125's as 100 IM's with an extra 25 of your worst stroke, Swim the 75's alternating FL/BK/BR and BK/BR/FR

*be creative and make up something on your own?

Tuesday, August 8, 2017

Warmup the legs

Main Set

3 rounds (36 minutes)

3 minutes - Vertical Kick (:10 hands on shoulders/:10 hands in streamline)

3 minutes - alternate 3 shooters from bottom on the tops/:06 streamline blast on the 30's

6 X 25 Kick @ :30 best avg.

1 X 100 Kick For Time @ 3:00

Notes: Nice Kick Progression, start with vertical kick, alternating streamline and hands on the shoulders, then go right into 3 shooters (streamline blast from bottom of pool, fight for kicks at the top) and a short :06 streamline kick BLAST on the 30's. Go right into some 25's continuing the strong effort w/ or w/o a board and then crank out your best 100. Go right into Rd. 2 and 3.

Monday, August 7, 2017

Warmup: as needed

Main Set

4 X 100 @ 1:30 (alt. Kick 1st/last 25)

2 X 25 @ 30

3 X 50 @ 45

4 X 75 @ 60

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

2 X 75 @ 60

3 X 50 @ 45

4 X 25 @ 30

4 X 100 @ 1:30 (alt. Kick 1st/last 75)

2 X 25 @ 30

3 X 50 @ 45

4 X 75 @ 60

Notes: Good set to sustain a strong effort from start to finish. The 100's add more kick to the progression, while the 25-75's allow you to maintain a strong pace.

Tuesday, July 25, 2017

Special Note: I will be on vacation from the 26th through the 3rd, I will get back to posting workouts on the 4th of August.

Warmup as needed

Main Set

Round 1:

4 X's:

3 X 25 Kick All out @ 35

1 X 100 Swim @ 1:45 Moderate

*emphasize a good distance per kick on the underwaters,

Round 2:

3 X's

3 X 50 @ Rd 1 @ 35, Rd 2 @ 40, Rd 3 @ 45

1 X 100 @ 1:45 Rd 1 - fast 25, Rd 2 fast 50, Rd 3 fast 75

Round 3:

4 X:

3 X 25 @ 35 descend 1-3

1 X 100 @ 1:45 FAST, each round gets faster

Notes: The practice has some strategy involved, read the instructions, and execute the details.

Monday, July 24, 2017

Warmup as needed

Main Set

12 X 25 @ 30 Kick

9 X 50 @ 45 IM pattern FL/BK, BK/BR, BR/FR

6 X 75 @ 60 steady and strong

4 X 100 @ 2:00 BEST

6 X 75 @ 60 steady and strong

9 X 50 @ 45 same as above

12 X 25 @ 30 Kick

Notes: Move through different modes of transportation, different speeds, and stay in control throughout, Get a good start to the week

Friday, July 21, 2017

Warmup as needed

Main Set

1200 Mixed Bag as follows:

*100FR,50K,100FR,50BK/BR

600 EZ-FAST as follows:

*75 EZ - 50 FAST

300 Best Avg. done as:

*6 X 50 @ 40, 4 X 75 @ 60, or 3 X 100 @ 1:20

Notes: today's practice starts with a long mixed swim that should be done with good form, minimize strokes, and hold good body lines. For the 600, we want to introduce some higher tempo's, higher HR's, but still in control, and the final piece, we want to finish with a really well swum 300 broken to your liking. Take :30-:60 between rounds.

Thursday, July 20, 2017

Warmup as needed

Main Set

1 X 300 Pull @ 4:00

1 X 400 Pull @ 5:00

1 X 500 Pull @ 6:00

3 X 100 IM @ 1:40

4 X 100 IM @ 1:30

5 X 100 FRIM @ 1:20 (IM w/ no fly)

1 X 300 @ 4:00

1 X 400 @ 5:00

1 X 500

Notes: This is a longer set after a couple shorter sets with some speed. The sendoff's dictate the effort so that you build as you go through each part. If you are definitely not an IM'r, you can do the middle 100's kick, kick/swim pattern, or kick with fins

Wednesday, July 19, 2017

Warmup as needed

Main Set

9 X 100 as follows:

#1 - Kick @ 1:40

#2 - IM @ 1:30

#3 - FR @ 1:20

9 X 50 @ 1:00 as follows:

#1 - Sprint 1st 25

#2 - Sprint Last 25

#3 - Sprint 50

9 X 25 @ 40 Sprint

Notes: Workout starts with some good sustained effort as you change movement patterns with Kick/IM/FR, go right into the 50's which are some fast EZ swimming and finish with some "Leave No Doubt 25's"

Tuesday, July 18, 2017

Warmup as needed

Main Set

2 rounds of:

1 X 75 @ 60

2 X 50 @ 45

1 X 75 @ 60

3:00 of rest or EZ swimming between sets

12 X 25 @ 35 Kick FAST!!!

3:00 of rest or EZ swimming

4 rounds of:

1 X 50 @ 45

2 X 25 @ 30

2:00 of rest or EZ swimming between rounds

Notes: Really Strong Efforts today, maintain highest velocities, take Meaningful strokes today!

Monday, July 17, 2017

Warmup as needed

Main Set

3 rounds of:

1 X 50 @ 45

1 X 75 @ 1:15

1 X 100 @ 1:45

1 X 125 @ 2:15

1 X 100 @ 1:45

1 X 75 @ 1:15

1 X 50 @ 45

EZ 200 @ 4:00

Rd. 1 = Kick, Rd.2 = Stroke or IM pattern, Rd 3 = FR

Notes: Sustain your best effort throughout. You will get some more rest on the FR (last round), but use it to move faster!

Thursday, July 13, 2017

Warmup as needed

Main Set

16 X 25 FL @ 30

8 X 50 BK/BR @ 50

6 X 75 @ 1:15 BK/BR/FR

4 X 100 IM @ 1:30-45

2 X 200 IM @ 3-3:30

1 X 400 IM

Notes: IM Day! Even if the IM is not in your event list, using the muscles in a different movement pattern is always good every once in a while. The set starts with some short butterfly to maintain stroke and tempo. You should be able to maintain the integrity of the BK/BR in the 50's and 75's and then we build the IM's up to a 400 IM to finish.

Wednesday, July 12, 2017

Warmup as needed

Main Set

6 X 100 Kick/Swim @ 1:40

#1 - 1st 50 Kick, #2 - 1st 75 Kick, #3 - 100 Kick, All Kick is best effort, swim is EZ

8 X 75 @ 1:15 (ODD - FAST, EVEN - EZ)

8 X 50 @ 50 (ODD - FAST, EVEN - EZ)

8 X 25 @ 30 (ODD - FAST, EVEN - EZ)

6 X 100 @ 1:40 as follows

#1-3 = Kick

#4 = Kick 1st 75

#5 = Kick 1st 50

#6 = Kick 1st 25

*all Kick is best effort

Notes: The set starts and ends with a kick/swim pattern in which all of the kick is to be your best sustained effort. The middle of the workout is geared toward some fast repeats with some active recovery.

Tuesday, July 11, 2017

warmup as needed

Main Set

6:00 Kick (60 - talking, 30 FAST)

4 X 25 from dive @ when ready, FAST 1st 15M + breakouts

6:00 Kick (45 - talking, 45 FAST)

8 X 25 @ 45+ w/ fins, underwaters

6:00 Kick (30 - talking, 60 FAST)

4 X 25 @ when ready, great underwaters, transitions to swim, and finish to wall

4 X 100 Kick @ 1:30-45 BEST AVG. on BEST SENDOFF.

Notes: slowly add more sustained effort to the kick until you finish with 4 big 100's. 25's are meant to work on some of the finer skills in swimming, make sure you are giving yourself enough rest to execute the underwaters.

Monday, July 10, 2017

Warmup as needed

Main Set

6 X 50 @ 50

Odd - strong, Even - EZ

1 X 200 @ 4:00 (1st 100 Kick at talking speed)

3 X 100 @ 1:20 Strong

1 X 200 @ 4:00 (1st 100 Kick at talking speed)

4 X 125 @ 1:30 Strong

1 X 200 @ 4:00 (1st 100 Kick at talking speed)

4 X 150 @ 2:00 Strong

Strong = Good Sustained effort

Notes: Good set to start the week to increase the time of your sustained effort. The set starts with some 50's that should feel like some continued warmup and you should use the strong 50's to set the tone for what you want to hold and how you want to feel. The next three rounds are split up into 100's, 125's, and 150's, but more imortantly, the effort lasts 4, 6, and 8 minutes. The 200's Kick swim are active rest as you do an ez kick, followed by an ez swim to stretch it out.

Thursday, July 6, 2017

Warmup as needed

Main Set

20 X 50 Pull @ 45 slow, steady, breathing pattern limiting breaths

20 X 25 Kick @ 45

#1 - underwater distance per kick

#2 - FAST underwater to 15M

#3 - 12 1/2 yards BLAST w/ a board

#4 - EZ w/ board

20 X 50's as follows

1 @ 40 take it out strong, with courage

2 @ 50 maintain, stay close

1 @ 60 EZ

Notes: get some long slow swimming in today to begin with, work on some kicks, and finish with a little Fast/EZ swimming.

Wednesday, July 5, 2017

Warm up as needed

Main Set

1 X 200 @ 2:30

3 X 25 @ 40

1 X 400 @ 5:00

3 X 25 @ 40

1 X 200 @ 2:30

3 X 25 @ 40

1 X 200 @ 2:30

3 X 25 @ 40

1 X 50 FAST @ 40

3 X 25 @ 40

1 X 100 @ 1:15

3 X 25 @ 40

1 X 200 @ 2:30

3 X 25 @ 40

1 X 100 @ 1:15

3 X 25 @ 40

1 X 100 @ 1:15

3 X 25 @ 40

1 X 100 FAST

Notes: This is meant to be swum in a way that you will accumulate some strong 100's to 400's. the 25's @ 40 are meant to keep you moving and swum with the lowest stroke count and best body lines possible while accumulating the least resistance. There are two big swims within the set that should be given your best effort, the 50 and the 100! The first right in the middle, the 2nd to get you to the finish line.

Monday, July 3, 2017

Warm up as needed:

Main Set

9 X 75 @ 60 (sprint 1st 25 of # 3, 6, 9)

6:00 kick (2nd and 5th Minute all out)

6 X 25 @ 60 FAST!!!!

6:00 Kick (2 minute FAST, 1 minute EZ)

9 X 75 @ 60 (sprint last 50 of # 3,6,9)

Notes: you will start and end with 9 minutes of speed control, on an interval that will not let the HR come down. Go right into the 6 minute kicks, recover as you move today. Kick it into gear when asked. Bring it on the 25's in the middle of the set.

Friday, June 30, 2017

Warmup as you wish

Main Set

4 Rounds of:

1 X 100 @ 1:30 smooth, count strokes

2 X 25 @ 40 drop 2-3 strokes, limit strokes, any extra motion that add's resistance

1 X 100 @ 1:30 smooth, count strokes

2 X 25 @ 40 add 2-3 strokes, but keep head still and good body lines

500 or 5:00 steady kick at talking pace

18 X 25 @ 30

alt. 3 drop 1 stroke per 25 w/ add 1 stroke per 25 in groups of 3.

Notes: Adding a little thinking to the workout today. In the first set, the 100's are to be steady and consistent, holding moderate effort and same stroke count throughout. The 1st two 25's, limit your strokes, and the 2nd two 25's you are going to add 2-3 strokes. Go into a nice steady 500 kick and then finish with some 25's adding and subtracting strokes. You can do this with any stroke!

Thursday, June 29, 2017

Warmup as needed

Main Set

12 X 75 pull @ 1:05 long, slow, quiet

9 X 100 @ 1:40 alt. K/S, Stroke/FR IMO, and IM

4 X 150 @ 2:30 descend 1-4

Notes: Building/Rainbow Set starts slow and quiet, uses the changes in movement through strokes and kicks to get HR moving and then finishes with a nice litle descend. 150's are good for all distances!

Wednesday, June 28, 2017

Warmup as needed

Main Set

3 rounds of:

6 X 25 @ 25

1 X 200 @ 4:00

6 X 25 @ 30

1 X 200 @ 4:00

6 X 25 @ 35

*extra :30 before round 2 & 3

Rd 1 = FR, all 25's best avg., good tempo, walls. 1st 200, perform a good hard neg. split, 2nd 200, 1st 100 Hammer down, 2nd 100 EZ

Rd 2 = IM pattern, 200's are IM's, 1st 6 25's are FL, 2nd 6 are BK, 3rd 6 are BR

*you may do 2nd round as Kick, holding best effort throughout

Rd 3 = same as First Round

Notes: Nice pattern to accumulate some good strokes, tempo, and effort throughout the workout.

Tuesday, June 27, 2017

Warmup the legs

Main Set

3 rounds:

3 X 25 Kick @ 1:00

2 X 50 Kick @ 1:00

1 X 75 Kick @ 1:00 (or :10 if needed)

300 Swim Kicking every 3rd 25 @ 5:00

2 rounds:

3 X 25 Kick @ 1:00

2 X 50 Kick @ 1:00

1 X 75 Kick @ 1:00 (or :10 if needed)

300 Swim Kicking every 3rd 25 @ 5:00

1 Round:

3 X 25 Kick @ 1:00

2 X 50 Kick @ 1:00

1 X 75 Kick @ 1:00 (or :10 if needed)

Notes: Working the legs today. work the underwaters, especially on the 25's. Bust out a couple 50's and then get in under 60 on the 75 before turning around to do your first 25 Kick of next round. Use the 300 to loosen up.

Monday, June 26, 2017

Warmup as needed

Main Set

1 X 200 @ 3:00

3 X 100 @ 1:20

1 X 200 @ 3:00

3 X 100 @ 1:20

1 X 400 Best

2:00 REST

1 X 400 @ 6:00

3 X 100 @ 1:20

1 X 400 @ 6:00

3 X 100 @ 1:20

3 X 50-200 @ 3:00 OR 1 X 800 BEST

Notes: Good Monday progression with two rounds, the 2nd a little longer, but with a choice of how you finish. Round one starts by going back and forth between the 200 and 100's, all trying to set up the final 400. Take a break, pick up the 2nd round with a couple 400's and 100's and then you get to finish with what best fits you. Go for some shourt swims or hold it together for an 800, your choice, finish with something that means something to your goals and event list.

Friday, June 23, 2017

Warm up as you wish

Main Set

6 X 50 @ 50 FL/FR

6 X 75 @ 1:15 BK/BR/FR

3 X 100 @ 1:30 FL/FR

3 X 150 @ 2:20 BK/BR/FR

1 X 200 @ 3:00 FL/FR

1 X 300 @ 5:00 BK/BR/FR

1 X 100 IM to Finish the Week!

Notes: Here is an IM set to finish out the week. the FL/FR swim's are set up so that you can swim some strong fly without having to worry about the rest of the IM. The BK/BR/FR swims are without the FL so you can attack the middle part of the IM more and keep the HR up. The last 100 should be a great effort and could be taken to a 200IM or 400IM if you are up for it.

Thursday, June 22, 2017

Warmup as needed

Main Set

3 X 400 Pull @ :30R slow, quiet, body lines, breathing pattern, fewest strokes

4 X 200 @ 3:00-30 mix it up, IM, stroke pattern, Kick pattern

12 X 50 @ 50 Move It! anything you want, just move it!

Notes: a lot of freedom here to personalize this workout. the 400's are meant to be quiet and slow, use the 200's to get the effort up with a kick/stroke/IM pattern, and then finish with 10 minutes of really good 50's.

Wednesday, June 21, 2017

Warmup as needed

Main Set

4 X 125 @ 1:45 (Fast last 25-50-75-100)

4 X 100 IM @ 1:45

4 X 75 Kick @ 1:30

4 X 50 @ 50 pick a stroke other than FR

4 X 25 Sprint @ 45

4 X 50 @ 50 pick a stroke other than FR

4 X 75 Kick @ 1:30

4 X 100 IM @ 1:45

4 X 125 @ 1:45 (Fast FIRST 25-50-75-100)

Notes: A little bit of everything, from changing speeds on the 125's, changing strokes, strong kicking and some speed in the middle, keep moving through the workout, execute the game plan.

Tuesday, June 20, 2017

Warmup as needed

Main Set

6 X 50 @ 1:00

*:10 stationary streamline kick against wall + underwater to 15M

*:05 at 25 and underwater to 15M

3 rounds of:

2 X 50 Kick @ 50

3 X 75 Kick @ 1:20

2 X 50 Kick 1st @ 50-2nd @ 90 before you start round 2-3

*best effort throughout

6 X 50 @ 90 w/ paddles and fins

Notes: not the longest set, but set up very well. Part I works on the underwaters. Do them well, if not now, when? Maintain your best effort through the middle kicks, put some work into the legs. Add some equipment for the last 50's and finish with some fireworks!

Monday, June 19, 2017

Warmup as you wish

Main Set

1 X 400 @ 5:00

6 X 50 IMO @ 50 (NO FR)

10 X 25 @ 30 Odd - FAST, Even -EZ

1 X 300 Kick @ 5:00 (under 4:30)

10 X 25 @ 30 Odd - FAST, Even - EZ

6 X 50 IMO @ 50 (NO FR)

1 X 400 @ 5:00

Notes: Look at the patter so that you know what is coming up so you don't have to stop during the main set. The Set is about change. Change length of repeats, strokes, kick, Fast/EZ.... be in charge, no what is going on and execute the game plan.

Friday, June 16, 2017

Warmup as needed

Main Set (for the distance swimmers)

1 X 300 Kick @ 5:00

1 X 400 FR @ 5:00

1 X 200 Kick @ 3:45

1 X 300 FR @ 3:45

1 X 100 Kick @ 2:00

1 X 200 BEST

1:00 REST

1 X 200 Kick @ 3:00

1 X 100 Swim @ 3:00

1 X 300 Kick @ 4:30

1 X 200 Swim @ 3:30

1 X 400 Kick @ 6:00

1 X 300 Swim

Notes: Good Kick Swim progression to accumulate some volume before the weekend. the first half, is meant to keep it steady and make the intervals until the 200 swim where you should push it for the first time. The 2nd half, you will need to push it to make the kick interval, and then keep the effort going on the swim. You will get rewarded with some extra rest after each swim coming home.

Thursday, June 15, 2017

Warmup as you wish

Main Set (IM kind of day)

16 X 25 @ 30 IMO

9 X 50 @ 50

#1 - FL/BK, #2 - BK/BR, #3 - BR/FR

6 X 75 @ 1:10

#1 - 50FL/25BK

#2 - 25FL/50BK

#3 = 50BK/25BR

#4 = 25BK/50BR

#4 = 50BR/25FR

#6 = 25BR/50FR

3 X 100 IM @ 2:00

Notes: changing strokes is the name of the game today. kind of like a crossfit workout where you have 4 different exercises you are trying to rotate through. Work on keeping the same effort as you change the movement pattern.

Wednesday, June 14, 2017

Warmup as you wish

Main Set

2 X 500 Pull @ :30R sculling every 5th length

12 X 75 @ 1:05 w/ fins & paddles

*25 Kick Flutter w/ head up + 25 FL Kick on Back + 25 FR swim w/ 6 beat kick

3 X 100 @ 3:00

#1 - 2 X 25 @ 25 + 50

#2 - 2 X 50 @ 45

#3 - 1 X 75 @ 60 + 25

Notes: Nice building set, starting with some slow, quiet pulling and sculling, the middle portion of the set works on some kicking with fins and coordination with 6 beat kick, and then finish with a short and sweet 3 X 100 that will spike the HR before you warmdown.

Tuesday, June 13, 2017

Warmup as you wish

Main Set

3 X's

3 X 25 FAST @ 25

3 X 25 EZ @ 30

extra 60

3 X's

1 X 25 FAST @ 25

1 X 50 FAST @ 1:05

3 X 25 EZ @ 40

extra 60

3 X's

1 X 50 FAST @ 45

1 X 25 FAST @ 30

3 X 25 EZ @ 45

extra 60

3 X's

1 X 75 @ 60

3 X 25 EZ @ 60

Notes: The FAST is swum fast with good habits, and the EZ swimming should be just as important. You should keep good form, lines, fewest strokes during the EZ swims.

Monday, June 12, 2017

Warmup as you wish

Main Set

1 X 300 @ 4:00

2 X 50 @ 50

1 X 200 @ 3:00

4 X 50 @ 45

1 X 100 @ 2:00

6 X 50 @ 40

extra :60 seconds

4 rounds of:

1 X 100 @ 1:20

1 X 75 @ 1:10

1 X 50 @ 60

1 X 25 @ 50

Notes: Part I is meant to be a building efforst with the 300-200-100 being slow and quiet, while the 50's pick up speed, tempo and effort naturally with the sendoff. Part II, should be set up so that you can maintain a great effort for all 1000 yards, maybe even add some pop on the 25. Good set for some stroke as well.

Friday, June 9, 2017

Warmup as needed

Main Set

3 rounds to prime the pump

1 X 25 @ 60

1 X 50 @ 60

1 X 75 @ 60

extra 60 seconds

Pick your distance

3 X 75-125-225 @ 3:00

extra 60 seconds

3 rounds to hold on to the speed, tempo

1 X 75 @ 60

1 X 50 @ 60

2 X 25 @ 30

Notes: this is not a sprint from the first stroke kind of set and hold on for dear life. The first part is to give yourself a primer so that you can set yourself up for the middle set. Find your tempo, rhythm, splits that you want to use for your set and set yourself up well. Middle set is the main course, pick a distance based on your event list and put together a great 9 minutes of effort. The last round is meant to work the endurance and try to hold on to your effort as the fatigue builds. Feel free to use a stroke pattern as needed for your events.

Thursday, June 8, 2017

Warmup as you wish

Main Set

3 X 300 Pull @ 4:00

3 X 300 K/S @ 4:30

#1 - Kick every 3rd 25

#2 - Kick every other 50

#3 - Swim every 3rd 25

3 X 300 @ 5:00

#1 - 25 Fast, 50 EZ

#2 - 50 Fast, 50 EZ

#3 - 75 Fast, 25 EZ

#1 - 1st 100 FAST

#2 - 1st 200 FAST

#3 - 300 FAST

Notes: Nice slow, quiet start to the set with the pulling, start working harder through the K/S's, and then finish with some good 25's to 75's or 100-300's.

Wednesday, June 7, 2017

Warmup as you wish

Main Set

3 X 50 @ 55

3 X 50 @ 50

3 X 50 @ 45

3 X 50 @ 40

1 X 100 @ 2:00 1st 25 Hammer Down

4 X 50 @ 50

4 X 50 @ 45

4 X 50 @ 40

1 X 100 @ 2:00 1st 50 Hammer Down

6 X 50 @ 45

6 X 50 @ 40

1 X 100 @ 2:00 1st 75 Hammer Down

Notes: 50's are the repetition of choice today, you will descend three rounds of 12 50's and then add a 100 which you want to drop into one extra gear for the first 25-75. Do a steady descend as the sendoff comes down. A good IM alternative would be to do the same set, just start the 50's at 60 and come down in the same way. The First round do three of each stroke, the 2nd round IMO within each 4, and the last round rotate fl/bk, bk/br, br/fr. Do the 100 FR every round.

Tuesday, June 6, 2017

Warmup the legs!

Main Set (37 minutes)

1 X 300 Kick @ 5:00

8 X 25 Kick @ :30 us much as possible under H20

1 X 200 K/S @ 3:00 (150K, 50 EZ Swim)

4 X 25 Kick @ :30 as much as possible under H20

1 X 50 Kick @ 1:00 Best

Extra :30

8 X 25 Kick @ :30 us much as possible under H20

1 X 200 K/S @ 3:00 (150K, 50 EZ Swim)

4 X 25 Kick @ :30 as much as possible under H20

1 X 50 Kick @ 1:00 Best

Extra :30 Add Fins

1 X 200 K/S @ 3:00 (150K, 50 EZ Swim)

4 X 25 Kick @ :30 as much as possible under H20

1 X 50 Kick @ 1:00 Best

Extra :30

4 X 25 Kick @ :30 as much as possible under H20

1 X 50 Kick @ 1:00 Best

Extra :30

1 X 50 Kick @ 1:00 Best

Notes: It looks like a lot, but it is only 37 minutes from start to finish, and the original pattern stays the same, you just take a way part of the set every round, so it is not as complicated as it looks. Add Fins at the right spot, and work the kicks with the same strong effort from start to finish!

Monday, June 5, 2017

Warmup as you wish

Main Set

4 X [25 + 50] @ 60

1:00 REST

4 X [50 + 75] @ 60

1:00 REST

4 X [75 + 50] @ 60

1:00 REST

4 X [50 + 25] @ 60

Notes: Coming off the weekend, start off the week with some speed while you are a little fresher. Everything is on 1:00 and each round takes 8 minutes. The first and last rounds should be set up in a very doable way to accumulate some speed. Stay tough through the middle as you go back forth between the 50's and 75's with a little less rest. Feel free to mix in a stroke pattern for IM or stroke.

Thursday, June 1, 2017

Friday, June 2, 2017

Warmup as you Wish

Main Set

4 X [4 X 100] @ 2:00

*Take 1:00 extra between each round

Round 1 = 1st 25 @ 30

Round 2 = 1st 50 @ 45

Round 3 = 1st 75 @ 60

Round 4 = straight 100's

*good stroke pattern would be to do the 1st 25-75 stroke and all of the 100's

IM option

4 X [3 X 100] @ 2:00

use same pattern for each round as above, and do the following pattern within each round

#1 - FL/BK

#2 - BK/BR

#3 - BR/FR

*last round do 100 IM's or 400 IMO

Notes: great pattern to accumulate 1600 yards of good swimming. Hold your best effort throughout, the broken 100's are broken in different ways that will make you think a little bit. KNOW HOW FAST YOU ARE SWIMMING!

Thursday, June 1, 2017

Warmup as you wish:

Main Set

4 X 225 Pull @ 3:30? (:15R) slow, quiet, HR<22)

6 X 125 Kick/Swim @ 2:30

#1-2 = sprint kick 1st 25

#3-4 = sprint kick 1st 75

#5-6 = sprint Kick 125

8 X 50 @ 40-50 choice of stroke or pattern, best avg. Go For IT

Notes: Building Effort Type of Set, start slow and quiet, finish with 8 of your best 50's, use the kick's in the middle to get the HR going.

Wednesday, May 31, 2017

Warmup as you wish!

Main Set

Two Rounds

1 X 75 + 25 @ 60

1 X 75 + 50 @ 60

1 X 75 + 75 @ 60/90

1 X 75 + 100 @ 60/90

1 X 75 + 125 @ 60/2:00

Round 1: 75 = 80%, strong, consistent, goal should be to have a the same 75 time every time. 25-125 = FAST! Bring it Home.

Round 2: 75 = FAST!!, 25-125 = ez, recover, smooth, quiet, low stroke count, good body lines.

Notes: Great EZ/FAST set that will make you think your way through so that you can execute it the right way. The first time through, set the standard with a good, strong 75, and then drop it into gear for the 25-125. After the last 125 of first round go straight into 1st 75. The second round should allow you to crank out some really good 75's with some recovery between swims.

*you may do this set with a stroke pattern or kick/swim pattern as well, adjust sendoff's as needed as these sendoff's are designed for someone doing freestyle.

Tuesday, May 30, 2017

Warmup as you wish

Main Set

12 X 100 @ 1:20-30-40

#1 - FR, #2 - IM, #3 - Kick

12 X 50 @ 50

#1 - FR, #2 - Stroke/ IMO, #3 - Kick

12 X 25 @ 30

#1 - FR, #2 - Stroke/IMO, #3 - Kick

Notes: Start the week with a strong steady effort as you rotate through some different movement patterns. Effort should stay steady and strong from start to finish.

Friday, May 26, 2017

Warmup as you wish

Main Set

3 rounds of:

3 X 25 @ 25

1 X 25 @ 45

1 X 50 @ 90

*All FAST

2 X 200 Kick @ 4:00

12 X 50 K/S @ 50

2 X 200 Kick @ 4:00

*descend 200's Kick 1-4

3 rounds of:

3 X 25 @ 25

1 X 25 @ 45

1 X 50 @ 90

*Add Equipment, All FAST

Notes: 1st and last set are set up so that you can string together some great 25's and then double it up and take it to a 50. the 25 @ 45 is not EZ, the extra rest is to give you some time to perform well on the 50. The middle portion of the workout targets the legs.

Thursday, May 25, 2017

Warmup as you wish

Main Set

4 X's Pull Series

[2 X 25 + 50 + 100 + 50 + 2 X 25] @ 30/50/1:20

3 X's Kick/Swim Series

[2 X 50 K + 100 K/S] @ 45/1:45 (descend 50's Kick 1-3, last 50 swim is FAST

2 X's Swim Series

[2 X 75 + 200] @ 1:15/3:00

Notes: This session could be called a Rainbow set if you like the colors. Part One should be done slow, quiet, with good body lines. Snorkel/Breath Pattern are recommended. Part Two is a descending Kick set with the 2nd 50 of the 100 bringing the arms into the equation. Part three is about finishing strong. Use the 75's to set yourself up for some strong 200's. Take no more than 60 seconds between parts.

Wednesday, May 24, 2017

Warmup as you wish

Main Set

3 X 50-75-100 @ 1:10

4 X 50-75-100 @ 1:20

5 X 50-75-100 @ 1:30

2 X 50-75-100 @ 1:05

3 X 50-75-100 @ 1:15

4 X 50-75-100 @ 1:25

1 X 50-75-100 @ 1:00

2 X 50-75-100 @ 1:10

3 X 50-75-100 @ 1:20

Choose your own advanture, Here are your options:

1. Pick a distance and stick with it. The 100's will obviously test your endurance and control down the stretch. The 50's and 75's will allow you to maintain good speed or add a kick or stroke pattern.

2. Do the 3-4-5 as 100's, do the 2-3-4 as 75's, and the 1-2-3 as 50's, getting faster as you go.

3. Do the 3-4-5 as 50's, do the 2-3-4 as 75's, and the 1-2-3 as 100's, start fast as stay fast as the length increases and the sendoff decreases.

Pick something that fit's your eye, challenge yourself, and don't let anyone talk you out of it!

Tuesday, May 23, 2017

Monday, May 23, 2017

Warmup your legs

Main Set

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

6 X 25 @ 45 underwater to at least 15M

1 X 300 Kick @ 5-5:30 (no more than :30R)

6 X 50 swim @ 60 underwaters to 15M (take :05 at 25 if needed)

1 X 300 Kick @ 5-5:30 (no more than :30R)

6 X 25 @ 45 underwater to at least 15M

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

Notes: This workout will give you the opportunity to work your legs and allow you the rest to work on some underwaters. On the 25's and 50's, don't be afraid to add rest so that you can realistically execute the underwaters.

Monday, May 22, 2017

Warmup as you wish

Main Set

6 X 75 @ 60

1 X 300 @ 4:00

4 X 75 @ 1:15

1 X 300 @ 4:00

3 X 75 @ 1:20

1 X 300 @ 4:00

2 X 75 @ 1:30

1 X 300 @ 4:00

1 X 75

Notes: The 75's are in place to provide you with a realistic repetition that you can execute with good effort, tempo, and pace. the 300's will force you to stretch it out and add some length. You will receive some more rest on the 75's as the set move on, this is not to make it easier, rather this is to ensure that you maintain (OR IMPROVE) your effort as the set move along.

Friday, May 19, 2017

Warmup as you wish

Main Set

4 X 25 @ 1:15

4 X 50 @ 1:15

4 X 75 @ 1:15

4 X 100 @ 1:15

4 X 75 @ 1:15

4 X 50 @ 1:15

4 X 25 @ 1:15

Notes: Good Pattern to test your stamina through the middle of the set as the rest gets taken away. You will obviously be able to get off to a quality start. The challenge will be how well you can swim through the middle 75's and 100's, and then how fast can you bounce back to your starting speeds as you come down the stretch.

Thursday, May 18, 2017

Warmup as you wish

Main Set

3 X [2 X 50 + 4 X 25 + 2 X 50] @ 45/90

3 X [2 X 50 + 4 X 25 + 2 X] 50 @ 45/30/45/90

3 X [2 X 50 + 1 X 100 + 2 X 50] @ 45/2/45/90

Notes: This pattern is designed to accumulate some quality swimming at some good speeds. The first two 50's are there to get off to a good start, the 25's are so you can continue the speed or even go faster, and the the 1st of the last 2 50's is fast, while the 2nd of the two 50's is EZ @ 90. On the last round you have a 100 to try to extent the speed.