Calvin College Summer Workouts: 2018

Wednesday, September 19, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

3 X 25 @ 25 strong

3 X 25 @ 40 skills/drills

4 X 25 @ 30 strong

3 X 25 @ 40 skills/drills

5 X 25 @ 35 strong

3 X 25 @ 40 skills/drills

6 X 25 @ 40 strong

Main Set

4 rounds of:

150 + 2 X 50 + 2 X 25 @ 2:30/45/30/45

150 = Kick

50 = Swim targeting the underwater skills

25's = FAST still targeting the underwater skills, extra rest on 2nd 25

4 rounds of:

2 X 25 + 150 + 2 X 50 @ 30/2:00/40/1:20

25's = strong, good start, set standard

150's = stretch it out, fight to hold form

50's = FAST, bring it back in, extra rest on the 2nd 50

Notes: two rounds, think of them as strategic, broken 300's

Last workout of pre-season, use this Thur-Sat. to do as you wish, if you need workouts, there are 100's to choose from on this blog.

Tuesday, September 18, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

4 X 100 Pull @ :15R (fewest strokes)

3 X 100 Kick/Swim @ :15R

2 X 100 IM @ :15R

Main Set

4 X 75 + 3 X 25 @ 65/40

6 X 75 + 3 X 25 @ 65/40

8 X 75 + 3 X 25 @ 65/40

6 X 75 + 3 X 25 @ 75/30

4 X 75 + 3 X 25 @ 75/20

Notes: The first 3 rounds (4-6-8), the 75's are best avg. FR while the 25's are FAST STROKE focusing on the underwater skills. The last two rounds (6-4), the 75's are IM no FR or your stroke while the 25's are FAST FR.

Monday, September 17, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

2 X 50 + 2 X 100 + 2 X 25 @ 55/1:30/45

2 X 50 + 2 X 150 + 2 X 25 @ 55/2:15/45

2 X 50 + 2 X 200 + 2 X 25 @ 55/3/45

*50's = Kick, 100-200's = swim, few strokes, 25's = underwater skills

Main Set

100 + 100 @ 1:30/1:45

125 + 100 @ 1:30/1:45

150 + 100 @ 2:00/1:45

175 + 100 @ 2:00/1:45

200 + 100 @ 2:30/1:45

225 + 100 @ 2:30/1:45

250 + 100 @ 3:00/1:45

275 + 100 @ 3:00/1:45

300 @ --

Notes: This week is the last pre-season week. I will post 3 good workouts to start the week, and then allow you to use Thur-Sat. to do as you wish, whether you want to rest, continue to do some prep work, it is up to you, do as you wish.

Today - 100 -300 is swim, the sendoff gets tighter and tighter as you go, feel free to add 10-20-30 seconds to your starting sendoff, but keep the same pattern adding :30 every 2. the 100's on the right are all kick.

Friday, September 14, 2018

Friday/Saturday, Sept. 14-15, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

3 X [2 X 75 + 2 X 25] @ 1:15/30

75's are K/S, 25's are descend each round

Main Set

Descend FREE

75 + 75 + 50 @ 70/70/70

75 + 75 + 50 @ 70/65/60

75 + 75 + 50 @ 70/60/50

75 + 75 + 50 @ 70/55/40

75 + 75 + 50 @ 70/50/30

1500 K/S as follows:

400S - 200K

300S - 150K

200S - 100K

100S - 50K

Fins & Paddles, choose Sprint or Distance

Sprint:

6 X 25 @ 25 FAST

Extra 30

4 X 25 @ 30 FAST

Extra 30

3 X 25 @ 40 FAST

Distance

175 + 100 @ 2:00

150 + 100 @ 1:45

125 + 100 @ 1:30

100 + 100 @ 1:15

75 + 100 @ 1:00

*1st swim is DPS, 2nd 100 is FAST

Notes: A little bit of everything today, Main set has some length, and also asks you to descend the first set with the intervals, keep it slow and quiet in the middle and finish with a little speed.

Thursday, September 13, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

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

Main Set

Kick Set

4 X [3 X 25 + 50 + 75] @ 40/60/80

25's = underwater skills

50 = FAST w/ board

75 = casual swim, few strokes

Notes: Short set today following the longer swim yesterday

Wednesday, September 12, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

4 X 125 Indy IM @ :15R (Kick middle 25)

Indy IM = FL-BK-BR-FR-FL, BK-BR-FR-FL-BK, .......

Main Set

3 X 50 @ 50

6 X 100 @ 1:15-30

3 X 50 @ 50

9 X 150 @ 2:00-15

3 X 50 @ 50

6 X 100 @ 1:15-30

3 X 50 @ 50

Notes: Keep the strokes long, keep the pace steady, and accumulate some volume today. The total length of the set is 3150 and about 45-50 minutes. Feel free to make a kick/swim or stroke pattern if you would like. The pattern is good in that it always brings you back to some 50's between the longer swims. Not meant to be a heroic set, just keep it long and slow.

Tuesday, September 11, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

4 X [2 X 25 + 2 X 50] @ 35/55

*25's = underwater kicking

*50's = K/S, S/K w/ board

Main Set

fins & paddles optional

3 X 50 @ 40 FAST

100 EZ @ 2:00

3 X 50 @ 50 FAST

100 EZ @ 2:00

3 X 50 @ 60 FAST

100 EZ @ 2:00

3 X 50 @ 70 FAST

100 EZ

Notes: Playing off yesterday, today is much shorter, with a little speed in small doses. Tomorrow we add some more volume.

Monday, September 10, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic Warmup

300 Loosen

12 X 75 @ :15R

4 Pull, 4 K/S, 4 desc. 1-3, sprint 1st 25 of #4

Main Set

5 X 100 Pull @ 1:30

4 X 100 Kick @ 1:45

3 X 100 IM @ 1:30

2 X 100 @ 2:00 (done as 8 X 25 @ :30 Odd - FAST, Even - EZ)

1 X 100 FAST @ 2

4 X 100 Kick @ 1:45

3 X 100 IM @ 1:30

2 X 100 @ 2:00 (done as 8 X 25 @ :30 Odd - FAST, Even - EZ)

1 X 100 FAST @ 2

3 X 100 IM @ 1:30

2 X 100 @ 2:00 (done as 8 X 25 @ :30 Odd - FAST, Even - EZ)

1 X 100 FAST @ 2

2 X 100 @ 2:00 (done as 8 X 25 @ :30 Odd - FAST, Even - EZ)

1 X 100 FAST @ 2

Notes: This week, we want to start adding some volume on Mon-Wed-Fri/Sat, while Tues/Thur. will be much shorter. Today is a pattern where you use 100's to get you to the finish line. The set is to be completed straight through from start to finish.

Friday, September 7, 2018

Friday/Saturday September 7-8, 2018

Pre-Season

Warmup (same for both days)

10 minutes of dry, dynamic warmups

300 loosen

6 X 75 K/S @ :15R

4 X 100 Pull @ :15R fewest strokes

2 X 125 IM w/ 50FR @ :15R

Friday

3 X's through: 1 Kick, 1 FR, 1 Stroke

3 X 25 FAST @ 25

3 X 25 EZ @ 40

4 X 25 FAST @ 30

3 X 25 EZ @ 40

5 X 25 FAST @ 35

3 X 25 EZ @ 40

6 X 25 FAST @ 40

3 X 25 EZ @ 40

Saturday

2-3 X's through:

4 X 75 FR @ 1:05

3 X 100 Kick @ 1:45

6 X 50 Stroke/FR IMO @ 50

Notes: If you haven't done all the workouts this week, feel free to go back and do any that you missed, any will work. For Friday, use the adrenaline of the weekend to put some fast 25's together. On Saturday, just a simple pattern to allow you to get some touches on the water and move through some stroke patterns.

Thursday, September 6, 2018

Pre-Season

Warmup & Dryland

10 minutes of dry, dynamic warmup

3-5 rounds of:

30 Body Squats

20 Pushups (or as many as you can)

10 Walking Lunges (5 each leg)

20 Plank on Hands w/ shoulder touch (10 each shoulder)

5 Burpee's

300 Loosen

4 X 150 Pull @ :15R fewest strokes

Main Set

5 X 100 @ 1:30 Best Avg.

Your choice of stroke or kick, but all have to be the same

300 yards of ez swimming

300 yard of social kicking

Notes: Start getting the body used to a little work on land, once in the water, the main set is short and sweet, 5 swims, best avg. and then slow it down.

Wednesday, September 5, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

4 X [75 + 50 + 25] @ 90-60-30

75 = casual kick, 50 = swim of choice, fewest strokes, 25 = FAST Kick, desc. 1-4

Main Set

4 rounds - Kick

2 X 25 @ 45 underwater skills

2 X 75 K/S @ 1:15 (Kick 1st/last 50)

1 X 100 Kick @ 1:45 Desc. 1-4 by round

4 rounds - Swim

2 X 75 FR @ 1:05 (2nd 75 faster than 1st)

2 X 25 @ 35 stroke specific (underwater skills to 15M)

1 X 100 FR @ 1:40 descend 1-4 by round

Notes: two rounds with a little bit of underwater skills sprinkled in, a little stroke and a small amount of fast kicks and swims

Tuesday, September 4, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

4 X 25 @ 45 underwater skills

4 X 50 Kick @ 60 Variable Sprint pattern

4 X 75 Indy IM @ 75

Main Set

FREE

7 X 50 @ 45/50

5 X 50 @ 40/45

3 X 50 @ 35/40

Kick

3 X 25 + 50 @ 30/60

3 X 25 + 75 @ 30/90

3 X 25 + 100 @ 30/2

3 X 25 + 125 @ 30/-

Stroke

3 X

2 X 75 + 3 X 25 @ 1:15/40

*75's = Fl-BK-BR, BK-BR-FR, 25's are best stroke

Notes: On paper, this looks like a lot of different parts, however, this should be done with minimal rest as you move through each part. Effort should be strong and consistent from start to finish.

Friday, August 31, 2018

Pre-Season

Warmups

10 minutes of dry, dynamic warmups

4 X 75 loosen @ :15R

4 X 100 Kick/Swim @ :15R

4 X 125 @ Indy IM

Main Set

300 @ 4:30

2 X 75 Kick @ 1:30

300 @ 4:15

2 X 50 Kick @ 1:00

300 @ 4:00

2 X 25 Kick @ 30

300 @ 3:45

2 X 50 Kick @ 1:00

300 @ 3:30

2 X 75 Kick @ 1:30

300 @ -

Notes: Good set of descending 300's with some strong/fast Kicks mixed in before the long Holiday weekend. Feel free to start the 300's from a different beginning send off if it makes the set better for you.

Thursday, August 30, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmups

300 loosen

5 X [75 + 50 + 25] @ 65/55/45

75 = FR

50 = Stroke of Choice

25 = underwater skills

Main Set

300 + 200 + 100 + 4 X 25 @ 4/3/2/30

200 + 100 + 4 X 25 @ 2:30/1:30/45

100 + 4 X 25 @ 1:15/60

4 X 25 + 100 @ 30/2

4 X 25 + 200 @ 30/3

4 X 25 + 300 @ 30/4

Notes: For the first half of the set the 300-200-100's are strong/moderate while the 25's are FAST! When the 25's are first, the 25's are slow, quiet, DPS, while the 100-200-300 is FAST! Feel free to use any stroke/IM pattern you want.

Wednesday, August 29, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

2 X [150 + 175 + 200] @ 2:15/30/45

*slow quiet DPS swimming

Main Set

75 + 50 + 25 @ 1:10-50-30

75 + 150 @ 1:10-2:30

75 + 50 + 25 @ 1:10-50-30

75 + 150 @ 1:10-2:30

75 + 50 + 25 @ 1:10-50-30

75 + 150 @ 1:10-2:30

75 + 50 + 25 @ 1:10-50-30

75 + 150 @ 1:10-2:30

Notes: The set is not as complicated as it looks. The 75 is FR and is always done the same and with same effort. The 50/25 are stroke in which you build the 50 and SPRINT the 25. The 150 is FAST-EZ in the pattern, 1st 75-100-125-150 FAST by round. Sendoff's should not challenge you so make sure you are FAST when the time comes.

Tuesday, August 28, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

200 Kick

150 Pull

100 IM

150 Pull

200 Kick (faster than 1st)

Main Set

3 X's:

25 + 50 @ 30/40

2 X 25 + 50 @ 30/50

3 X 25 + 50 @ 30/60

*25's are Kick, Underwater to 15M, 50's are Swim w/ intent on being underwater to 15M

6 X 100 Kick @ 1:20-30-40

*hold best avg. on fastest sendoff.

Notes: Doing a little leg work today.

Monday, August 27, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmups

300 loosen

4 X [3 X 25 + 50] @ 40/60

*25's = underwater skills, 50's descend 1st 25 1-4, 2nd 25 double arm back

Main Set

200 @ 2:45

6 X 25 Kick @ 40

200 @ 2:45

3 X 50 Stroke IMO @ 50

200 @ 2:45

2 X 75 FR @ 1:15

200 @ 2:45

2 X 75 @ 1:15

200 @ 2:45

3 X 50 Stroke IMO @ 50

200 @ 2:45

6 X 25 Kick @ 40

200 @ 2:45

Notes: Hold your best avg. on the 200's, they should be consistent, with a little extra on the last one. Work the 25, 50, and 75's a little harder as they are shorter intervals and the rest should allow you to keep the quality at a high standard.

Friday, August 24, 2018

Pre-Season

Friday options:

If you have done all of this weeks workouts, stay out of the water and do something on land, 30-45 minutes of dryland exercises, weights, go for a run, or anything you like to do, make it fun.
If you haven't done all of this weeks workouts, pick one, they are all good.
Enjoy the last weekends of summer vacation.

Thursday, August 23, 2018

Pre-Season

Warmup

10 minutes of dynamic stretching

300 loosen

4 X [3 X 25 + 3 X 75] @ 40/1:20

*25's are underwater kicking/streamlining skills

*75's are: Rd. 1 FR - DPS, Rd. 2 IMO no FR, Rd. 3 Choice

Main Set

[2 X 75 + 3 X 50 + 4 X 25] @ 60/40/40

[2 X 75 + 3 X 50 + 4 X 25] @ 60/45/35

[2 X 75 + 3 X 50 + 4 X 25] @ 60/50/30

[2 X 75 + 3 X 50 + 4 X 25] @ 60/60/25

*75's = FR, 50's = Stroke/FR IMO, 25's = Choice FAST

Notes: Simple pattern, not too long of a set, move through some strokes, and put together 4 rounds of 4 X 25's FAST! This is to be swum straight through from start to finish.

Wednesday, August 22, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

50 Kick + 2 X 25 @ 50/30

100 Kick + 2 X 50 @1:40/50

150 Kick + 2 X 75 @ 2:20/1:10

200 Kick + 2 X 100 @ 3:15/1:30

*Kick is Moderate, the first swim is DPS, the 2nd swim is DPS w/ last 25 FAST trying to maintain DPS.

Main Set

100 + 2 X 25 @ 1:30/30

200 + 2 X 25 @ 3/30

300 + 2 X 25 @ 4:30/30

400 + 2 X 25 @ 6/30

100 + 4 X 25 @ 1:30/30

100 + 6 X 25 @ 1:30/30

100 + 8 X 25 @ 1:30/30

Notes: the first swim's (100-400) should be done at a moderate effort with your primary concern of Distance per Stroke and maintaining stroke count, especially up to the 400. The 25's are STRONG/FAST as long as you can maintain good form. Feel free to adjust the sendoff if it makes you more successful.

Tuesday, August 21, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

24 X 25 @ 30-40

8 underwater skills

8 longest/fewest strokes, mixed

8 variable sprint

Main Set

4 X 100 FR @ 1:30

4 X 75 Kick @ 1:30 desc. 1-4

4 X 100 FR @ 1:30

6 X 50 Kick @ :55 1 EZ, 2 FAST

4 X 100 FR @ 1:30

12 X 25 Kick @ 35 Best Avg.

Notes: Keeping it simple, all of the 100's should be done trying to hold your distance per stroke or taking the fewest strokes per length, the Kicks have a pattern that will get your HR up a few times.

Monday, August 20, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmups

300 loosen

200 Social Kick

6 X 25 Kick @ 40 desc. 1-3, 4-6

2 X 100 Swim @ 1:30

6 X 25 @ 40 desc. 1-3, 4-6

Main Set

2 Rounds of: (1st round FR, 2nd round stroke)

8 X 25 @ 30

4 X 50 @ 45

8 X 25 @ 30

2 X 100 @ 1:30

8 X 25 @ 30

1 X 200

Notes: You may notice in the header that it says Pre-Season, which means that instead of random summer workouts, every workout from now until Sept. 24 will be geared toward preparing for the season. Today, the main goal is Distance per Stroke. Limit your stroke count, hold your body line, reduce resistance, and focus on getting the most out of each and every stroke. Adjust the sendoff if you need to so that you can be more successful.

Friday, August 17, 2018

Mixed Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

12 X 75 Pull @ :15R

6 w/ snorkle

6 3-2-1 breath per 25

Main Set

6 X 100 FR @ 1:20

4 X 150 IM, no FR @ 2:15

12 X 50 Kick @ 55 (2 w/ board, 2 no board, push the underwaters)

4 X 150 IM, no FL @ 2:15

6 X 100 FR @ 1:40

2 - FAST 1st 50

2 - FAST 1st 75

2 - FAST 100

Notes: keep a solid effort throughout the set as you rotate through some free, stroke, kick, and finish with some bigger efforts on the last 6 100's.

Thursday, August 16, 2018

Leg Work

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

12 X 50 Kick/Swim @ 55

Main Set

18 X 50 Kick/Swim @ 45 (3Kick/3Swim)

6 X 25 @ 45 underwater skills

18 X 50 Kick/Swim @ 45 (4Kick/2Swim)

6 X 25 @ 45 underwater skills

18 X 50 Kick/Swim w/ Fins @ 40 (6Kick/3Swim)

6 X 25 @ 45 underwater skills w/ fins

Notes: 3 rounds of 50's and 25's. Best avg. on the 50's kick, and then emphasize the legs on the swims, especially the walls.

Tuesday, August 14, 2018

FAST/EZ

Warmup

10 minute dry-dynamic warmup

300 loosen

9 X 100 @ :15R

3 K/S, 3 mixed strokes, 3 push 1st 25-50-75

Main Set

24 X 75 @ 1:20

1st 4 = FAST 1st 25

2nd 4 = FAST 2nd 25

3rd 4 = FAST 3rd 25

4th 4 = FAST 1st 50

5th 4 = FAST 2nd 50

Last 4 = FAST 75

Notes: Good Progression to accumulate some fast lengths as you extend the length of the effort from start to finish. FAST = around P200 or better.

Monday, August 13, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

6 X 150 @ :15R

3 Pull, 3 IMO by 50 or mixed strokes

Main Set

6 X 100 @ 1:40-30-20 (2 each)

1 X 50 + 100 @ 50/1:20

2 X 50 + 100 @ 50/1:20

3 X 50 + 100 @ 50/1:20

4 X 50 + 100 @ 50/1:20

*50's are IMO, 100 is best average FR

4 X 150 + 100 @ 2:20/1:20

3 X 150 + 100 @ 2:20/1:20

2 X 150 + 100 @ 2:20/1:20

1 X 150 + 100 @ 2:20/1:20

*150's are IM w/ no free, 100's are best average FR

Notes: Good stroke set to start off the week. The first 6 100's are to descend down to your best avg. 100 that you intend to maintain throughout the rest of the set. IM training is good for everybody, you could also do a stroke pattern if you choose.

Friday, August 10, 2018

Mixed Endurance

Warmup

10 minutes of dry, dynamic warmups

300 loosen

4 X 50 Kick @ 1:15

4 X 75 Pull @ 1:15

4 X 100 @ :15R desc. 1-4

Main Set

3 X 100 @ 1:20 even pace

3 X 100 @ 1:30 last 25 FAST!

3 X 100 @ 1:40 last 50 FAST!

1 X 100 + 50 @ 1:20/55

1 X 100 + 50 @ 1:20/50

1 X 100 + 50 @ 1:20/45

1 X 100 + 50 @ 1:20/40

1 X 100 + 2 X 50 @ 1:20/40

*100's is smooth, 50's are Kick FAST!

3 X 100 @ 1:40 Stroke/FR or IM

3 X 100 @ 1:35 Stroke/FR or IM

3 X 100 @ 1:30 Stroke/FR or IM

Notes: be in control of your speed's so that you can crank it when asked, put together some great 50's kick on short rest, and finish with some stroke work (even if you are a freestyler).

Thursday, August 9, 2018

High Velocity

Warmup

10 minutes of dry, dynamic warmup

300 loosen

30 X 25

4 @ 45 underwaters and distance per stroke

6 @ 30 #3/6 Fast

4 @ 45

6 @ 30 Even FAST

4 @ 45

6 @ 30 2 Fast, 2 EZ, 2 Fast

Main Set

Sprint Option

6 X 25 @ 25 P100

3 X 100 EZ @ 1:40

6 X 25 @ 30 P100

3 X 100 EZ @ 1:40

6 X 25 @ 40 P100

3 X 100 EZ @ 1:40

6 X 25 @ 50 P100

3 X 100 EZ @ 1:40

3 X 50 @ 2:00

Distance Option

5 X 50 @ 40 P500

3 X 100 EZ @ 1:40

5 X 50 @ 45 P500

3 X 100 EZ @ 1:40

5 X 50 @ 50 P500

3 X 100 EZ @ 1:40

5 X 50 @ 60 P500

3 X 100 EZ @ 1:40

3 X 100 @ 2:00 P500

Notes: This pattern should allow you accumulate some meaningful speed as the rest works in your favor as the sets go on, with a little wrinkle at the end to keep you honest.

Wednesday, August 8, 2018

Legs

Warmup

10 minutes of dry, dynamic warmup

300 loosen

300 Kick at talking pace

4 X 75 K/S @ :15R (alt. 1st/last 50), desc. 50's kick 1-4

4 X 75 K/S @ :15R (1st 25 K) sprint Kick the 25's

Main Set

3 X 100 Kick @ 1:40

8 X 25 Kick @ 45 (vert. board last 12 1/2)

3 X 100 Kick @ 1:40

8 X 25 underwater @ 45

3 X 100 Kick @ 1:40

8 X 25 Kick w/ Fins @ 30 (Vert. board last 10 yards)

3 X 100 Kick w/ fins @ 1:40

8 X 25 underwater kick w/ fins @ 30

Notes: 100's = best avg. 25's = follow directions.

Tuesday, August 7, 2018

Fast/EZ

Warmup

10 minutes of dry, dynamic warmup

300 loosen

18 X 50 @ 50

6 K/S, 6 Stroke/FR IMO, 6 FAST/EZ, EZ/FAST

Main Set

10 X 300 @ 4:30-5:00

#1-3 = 50 EZ, 25 FAST (P200 or better)

#4 = last 75 FAST

#5 = last 100 FAST

#6 = last 125 FAST

#7 = last 150 FAST

Add Fins & Paddles

#8 = 1st 100 FAST

#9 = 1st 150 FAST

#10 = 1st 200 FAST

Notes: Start with some short doable FAST Swims, then the pattern will start to challenge you as you lengthen the effort.

Monday, August 6, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

6 X 75 Pull @ 15R fewest strokes

6 X 75 @ 15R rotate 1st-2nd-3rd 25 fast

Main Set

2 X's Kick:

1 X 100 @ 1:30

1 X 150 @ 2:30

1 X 200 @ 3:30

*hold best avg.

Swim:

3 X 25 @ 25

1 X 50 @ 45

2 X 25 @ 25

2 X 50 @ 50

1 X 25 @ 25

3 X 50 @ 55

3 X 75 @ 60

1 X 25 @ 40

2 X 75 @ 60

2 X 25 @ 30

1 X 75 @ 60

3 X 25 @ 20

*hold best avg.

Pull:

4 X 100 @ 1:15

3 X 150 @ 2:15

2 X 200 @ 3:15

*hold best avg.

Notes: 3 parts, take minimum rest between sets and keep it moving, nothing is meant to be crazy fast, just keep the HR around 25.

Monday, July 30, 2018

July 30 - Aug 3

I will be on vacation, go back and use some old workouts for the week. These workouts will pickup again on Aug. 6th

Friday, July 27, 2018

Mixed Endurance

Warmup

10 minute dynamic warmup

300 loosen

6 X 150 @ :15R

3 Pull w/ fewest strokes

3 Push 1st 75-100-125, choice of stroke

Main Set

12 X 100 Pull @ 1:20 Smooth

6 X 50 Swim @ 40 Strong, start getting it moving

1:00 Rest

3 X 100 @ 1:40 Last 25 FAST

4 X 75 @ 1:15 Last 50 FAST

5 X 50 @ 2:00 FAST

Notes: 1st 1500 starts slow and quiet with the pulling, use the 50's start start moving. Take a short break and then get up to top speeds for the last 850 with some fast 25's and 50's. We are thinking P200 or better.

Thursday, July 26, 2018

High Velocity

Warmup

10 minute, dry, dynamic warmup

300 loosen

4 X 75 Pull @ :15R

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

12 X 25 @ 30 variable sprint pattern, each 4 gets faster

Main Set

24 X "High velocity Swim" @ 90

6 from Flags to wall (20 yards)

6 from mid pool, facing opposite direction, start with flip

6 swim to mid-pool flip and SPRINT back to wall

6 full 25's w/ fins & paddles

Notes: this pattern uses your own body to simulate some resistance, starting with no wall, then facing the opposite direction and flipping and then creating some momentum in the opposite direction from your swim out to the mid-pool. The last 6 you get to use the wall and equipment!

Distance Option

24 @ 100

6 @ 1:15 FAST 1st 25

6 @ 1:30 FAST 1st 50

6 @ 1:45 FAST 1st 75

6 @ 2:00 FAST

FAST = P400/500 or better

Wednesday, July 25, 2018

Legs

Warmup

10 minutes of dry, dynamic warmup

300 loosen

12 X 50 @ 55 alt. kick/swim, swim/kick

Main Set

8 X 50 Kick @ 1:00

*1st 25 w/ vertical board

8 X 100 K/S @ 1:20-30 (kick 1st 50, hold best avg.)

8 X [50 + 2 X 25 + 50] @ 50/40/1:30

*1st 50 = Kick FAST w/ board, 25's = underwater, last 50 is swim with kickouts to 15M FAST~

300 EZ Kick at talking speeds

1 X 300 Kick for time!

Tuesday, July 24, 2018

Fast/EZ - Race Pace

Warmup

10 minutes of dry, dynamic stretching

300 loosen

8 X [50 + 2 X 25] @ 50/30/40

50's = desc. by 4's

1st 25 = fewest strokes, no breath

2nd 25 = ez double arm back

Main Set

4 X [100 + 2 X 75] @ 1:30/1:15

100's = desc. 1-4

1st 75 = FAST, 2nd 75 EZ

4 X [2 X 75 + 100] @ 1:15/1:30

75's = FAST

100 = FAST 1st 25-50-75-100 by round

12 X 25 @ 30 w/ fins & paddles

2 FAST, 2 EZ

Notes: Nice Pattern to accumulate some fast swims!

Monday, July 23, 2018

Mixed Endurance

Main Set

10 minutes of dry, dynamic warmups

300 Loosen

3 X 200 Pull @ :15R w/ fewest strokes!

Main Set

9 X 75 @ 1:10

3 best avg., 3 FAST middle 25, 3 best avg.

9 X 150

3 Kick @ 2:30, 3 IM, no FREE @ 2:15, 3 Kick @ 2:30

9 X 75 @ 1:10

Odd - Best Avg. Even - FAST 1st 25

Notes: Be in control of your effort throughout, enough so that you can put together a few FAST 25's and a small amount of stroke.

Friday, July 20, 2018

Mixed Endurance

Warmup

10 minutes, dry, dynamic stretching

300 loosen

9 X 100 @ :15R

3 K/S, 3 IM, 3 desc. 1-3

Main Set

40 X 75

8 @ 1:10 alt. 1st/last 50 Kick

8 @ 1:00 FR Best Avg.

8 @ 1:10 alt. FL/BK/BR, BK/BR/FR

8 @ 1:00 FR Best Avg.

8 @ 1:10 1st 4 sprint 1st/last 25, 2nd 4 desc. 1-4

Notes: Steady effort throughout set, save enough at the end for a big finish!

Thursday, July 19, 2018

High Velocity

Warmup

10 minute dry, dynamic warmup

300 loosen

24 X 25 @ 35

Alt. 4 fewest strokes, 4 variable sprint pattern

Main Set

Sprint Option

8 X 25 Kick @ 90 BLAST IT

8 X 25 from push w/ Fins & paddles @ 90 BLAST IT

8 X Dive 25 @ 90 BLAST IT

Distance Option

16 X 25 @ 45 w/ t-shirt or resistance shute

8 X 50 @ 90 from push

4 X 100 @ 3:00

*Goal is P200 or better

Notes: Take a lot of meaningful strokes today!

Wednesday, July 18, 2018

Legs

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

300 Kick at talking pace

12 X 25 @ 40 alt. 2 underwater, 2 with board, desc. in groups of 4

Main Set

3 X 100 + 6 X 25 @ 1:40/40

3 X 150 + 4 X 25 @ 2:30/30

3 X 200 + 2 X 25 @ 3:20/20

*take an extra 60

2 X 25 + 3 X 100 @ 20/1:40

4 X 25 + 3 X 100 @ 30/1:30-35

6 X 25 + 3 X 100 @ 40/1:20-30

Notes: A good day for the legs. the 100-150-200's are all kick with a board with competitive turns holding best avg/effort. The 25's are all done w/o a board and underwater as much as possible. The last 3 rounds of 3 X 100's are best avg. w/ a sendoff pattern that will tighten the screws on the rest as you go. The Legs are the best source of propulsion! You got to be in shape to take advantage of them.

Tuesday, July 17, 2018

Fast/EZ

Warmup

10 minute dry, dynamic warmup

300 loosen

8 X 125 @ :15R

4 - Indy IM w/ middle 25 Kick

4 - Alt. 1st 50 Fast, last 75 build

Main Set

2 X 75 + 2 X 50 + 2 X 75 @ 60 (50's FAST)

2 X 75 + 2 X 50 + 2 X 75 @ 55/60/65 (50's FAST + 1st 75 of last 2 FAST)

2 X 75 + 2 X 50 + 2 X 75 @ 50/60/70 (50's FAST + last 2 75's FAST)

2 X 75 + 2 X 50 + 2 X 75 @ 55/60/65 (all 75's FAST, 50's EZ)

2 X 75 + 2 X 50 + 2 X 75 @ 60 (1st 75-50-75 FAST)

Notes: It's a symmetrical pattern with the sendoff's, the FAST EZ pattern is a little more complicated, but it should be doable and something you can remember. Feel free to take a 50-100 EZ between rounds.

Monday, July 16, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

8 X 75 @ :15R

Odd = Kick/Swim

Even = Desc. 1-4

Main Set

9 X [4 X 100]

Rd. 1,4,7 are Kick @ 1:50-40-30 by round

Rd. 2, 5, 8 are IM or stroke pattern @ 1:20-40

Rd. 3,6, 9 are FR @ 1:15-30-45 by round

Notes: The set should be completed from start to finish with no break. The Kick sendoff's get faster as you go (feel free to adjust), maintain best avg. The IM/stroke sendoff should stay the same on every round, while you maintain your effort and the FR sendoff get's slower so your average can get faster as you go through the set.

Friday, July 13, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

6 X 50 @ 50

4 X 100 @ 1:30

3 X 150 @ 2:00

*slowly get moving better throughout progression

Main Set

200 + 2 X 50 @ 2:20/60

200 + 4 X 50 @ 2:30/55

200 + 6 X 50 @ 2:40/50

200 + 8 X 50 @ 2:50/45

200 + 10 X 50 @ 3/40

1:00 Rest

1 X 200!

Notes: The 1st 5 200's are Strong, but not all out, HR around 25, the 50's should be as close to P400/500 or under as possible for Distance Swimmers, P200 + 3 or better for Sprint Swimmers. The last 200 is the big finish, go for it!

Thursday, July 12, 2018

High Velocity

Warmup

10 minutes of dry, dynamic warmup

300 loosen

4 X 100 Pull

4 X 50 Kick

4 X 25 variable sprint

Main Set

24 High Velocity Swims @ 90 seconds

6 from flags to flags (no wall)

6 from flags to flags (start facing opposite direction, flip and then go, no wall)

6 X 25 Kick

6 X 25 Swim

Distance Version (P200 or better)

20 X 50 @ 2:00

8 Kick

8 Swim

4 w/ fins & paddles

Wednesday, July 11, 2018

Legs

Warmup

10 minutes of dry, dynamic warmup

300 loosen

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

Main Set

3 Minutes - alt. 25 FAST surface kick, w/ 25 deep, big kick w/ board

2 Minutes - middle minute BEST sustained effort (1st/last :30 EZ but keep moving)

1 Minute - Build the 1st :30 by :10's to BLAST!!, :30 EZ

4 Minutes - 6 X 25 underwater @ 40

5 Minutes - 5 X 50 Kick @ 60 best avg. w/ board

6 Minutes - continuous w/ vertical board from far flags to wall

5 Minutes - 5 X 50 Kick @ 60 best avg. w/ board

4 Minutes - 6 X 25 underwater @ 40

1 Minute - Build the 1st :30 by :10's to BLAST!!, :30 EZ

2 Minutes - middle minute BEST sustained effort (1st/last :30 EZ but keep moving)

3 Minutes - alt. 25 FAST surface kick, w/ 25 deep, big kick w/ board

Notes: a little outside the box thinking in terms of creating the set, but it should be a very effective workout for the legs. Make sure you know what is coming and how it plays out, I want you moving from one thing to the next. The main set takes 36 minutes. Here are some explanations for some of the terms:

FAST surface kick - with a kick board, flutter kick feet at surface, fast tempo
Deep, big kick - with a kick board, deep, big kick (exaggerated) no splash
BLAST = explosive, all out, powerfull, loud
Vertical Board = hold kick board vertical so that you create resistance

Tuesday, July 10, 2018

Fast/EZ

Warmup

10 minute dry, dynamic warmup

300 loosen

9 X 100 @ 1:40

2 Kick, 1 Swim FR

1 Kick IM, 2 Swim IM

3 Descend 1-3 choice of strokes

Main Set

3 rounds:

6 X 50 + 3 X 100 @ 50/1:40-30-20 by round

Rd. 1: 50's = 2 EZ, 1 FAST, 100's = 2 EZ, 1 FAST

Rd. 2: 50's = Odd-FAST, Even-EZ, 100's = Fast - EZ - Fast

Rd. 3: 50's = 2 FAST, 1 EZ, 100's = All FAST

600 + 500 + 400 Pull sculling every 6th-5th-4th 25

Notes: Nice Challenge today with the FAST/EZ progression as it starts very doable and starts to test you as you go. Finish with some slow, quiet strokes.

Monday, July 9, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

300 alt. kick/swim

300 Pull - fewest strokes

Main Set

3 X [6 X 75] @ 1:10 Kick/Swim as follows:

#1-2 = 1st 25 kick

#3-4 = 1st/last 50 kick

#5-6 = 75 Kick

2 X [6 X 75] @ 1:10 IM pattern as follows:

1st Rd. = alt. FL/BK/BR, BK/BR/FR

2nd Rd. = 2 FL, 2 BK, 2 BR

1 X [6 X 75] @ 1:00 FR best avg.

Notes: straight through from start to finish, best sustained effort, feel free to adust sendoff's, especially on the kick pattern.

Friday, July 6, 2018

High Velocity

Warmup

10 minutes of dry, dynamic warmups

300 Loosen

16 X 25 Variable Sprints @ 45

4 FR, 4 stroke, 4 Kick, 4 FR

Main Set

Sprint Option

24 High Velocity Swims @ 90 seconds

6 w/ no equipment, 2 from flags to flags, 2 from mid-pool to finish, 2 from wall to far flags

6 w/ resistance (t-shirt or chute), same pattern as above

6 Kick (25's all out w/ fins)

6 w/ fins & paddles, same pattern as first 6

Distance Option

24 X 75 @ 90

#1 - sprint 1st 25

#2 - sprint middle 25

#3 - sprint last 25

#4 - sprint 1st 50

#5 - sprint last 50

#6 - sprint 75

Notes: Finish the work week on a fast note, feel free to change the sprint option here and there to fit your pool or the gear you have to train with.

Thursday, July 5, 2018

Work off those Hot Dogs!

Warmup

10 minutes of dry, dynamic warmup

300 loosen

12 X 50 @ 55 alt. K/S, K/S, and 2 X 25 underwater kick 2/ :05 at wall

Main Set

3 X 75 Kick + 3 X 25 @ 1:20/30

3 X 75 Kick + 4 X 25 @ 1:20/30

3 X 75 Kick + 5 X 25 @ 1:20/30

3 X 75 Kick + 6 X 25 @ 1:20/30

*75's are best avg. kick, 25's are underwater to 15M

900 Casual Kick/Swim as follows:

50 Kick - 50 Swim

100 Kick - 50 Swim

150 Kick - 50 Swim

100 Kick - 50 Swim

50 Kick - 50 Swim

Fins

3 X 25 + 3 X 75 Kick @ 40/1:30

3 X 25 + 4 X 75 Kick @ 40/1:20

3 X 25 + 5 X 75 @ 40/1:15

3 X 25 + 6 X 75 @ 40/1:10

*25's are underwater, best avg., and 75's are w/ board best avg.

Notes: obviously working the legs today! Casual Kick means at a talking effort.

Tuesday, July 3, 2018

FAST/EZ

Warmup

10 minutes of dry, dynamic warmup

300 loosen

12 X 50 @ 55

1 FAST - 3 EZ

2 FAST - 2 EZ

3 FAST - 1 EZ

*FAST = warmup mode fast, stay under control

Main Set

Part I

6 X [75 + 25] @ 60

*75 is P200 + 5, 25 is FAST

100 EZ

Part II

9 X 100

3 @ 1:30 desc. 1-3

3 @ 1:40 w/ 2nd 50 @ P200

3 @ 1:50 2/ last 25 @ P100

100 EZ

Part III - w/ Fins & Paddles

3 X 100 @ 1:30 Last 25 FAST

4 X 75 @ 1:20 Last 15M FAST

5 X 50 @ 1:10 Last 12 1/2 FAST

*FAST = P100 or faster, no breath, competitive finishes!

Monday, July 2, 2018

Endurance

Warmup

10 minute dry, dynamic warmup

300 loosen

8 X 75 @ :15R Pull, fewest strokes

Main Set

4 X 100 IM @ 1:30-45

4 X 100 Kick @ 1:30-45

4 X 100 FR @ 1:15-30

50 EZ @ 2:00

3 X 100 IM @ 1:30-45

3 X 100 Kick @ 1:30-45

3 X 100 FR @ 1:15-30

50 EZ @ 2:00

2 X 100 IM @ 1:30-45

2 X 100 Kick @ 1:30-45

2 X 100 FR @ 1:15-30

Notes: Navigate your way through some IM's, Kicking and some FR, pick sendoff's before you start and keep them the same from start to finish. Sendoff's should give you 10-15R and then maintain your effort from start to finish with HR at 25 or a little above.

Friday, June 29, 2018

A couple options and sorry about the missed workout yesterday

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

4 X 125 Indy IM @ :15R (middle 25 kick)

Main Sets

Sprint

3 rounds: 1st Kick, 2nd FR, 3rd Stroke

50 + 25 @ 1:15/45

50 + 2 X 25 @ 1:15/30

50 + 3 X 25 @ 1:15/25

*50's are at P200+2, 25's are P100 or better

3 X [50 + 25] @ 45

*50's are 2nd 50 of 100, 25's are EZ w/ fewest strokes

Notes: Great set for some fast swimming on a Friday, obviously you won't have P200 for Kick, but match that effort

Mid-D+

3 rounds, 1st FR, 2nd Stroke or Kick, 3rd w/ fins/paddles

100 + 50 @ 1:20/50

100 + 2 X 50 @ 1:20/45

100 + 3 X 50 @ 1:20/40

*100 is P500 + 3, 50's are P200 or better

3 X [100 + 50] @ 1:20

*100's are P500, 50's are EZ w/ fewest strokes

Notes: Same idea as sprint, just geared toward different event list

Wednesday, June 27, 2018

Endurance - Legs

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

8 X 75 K/S @ :15R

4 - 25K/50S, 4 50K/25S, descend the kicks 1-4

Main Set

18 X 25 @ 30 FAST Kick every 3rd, fewest strokes on the swim

4 X 100 Kick @ 1:30-45 (best. avg. on fastest interval)

18 X 25 @ 30 2 FAST Kick, 1 Swim w/ fewest strokes

5 X 100 Kick @ 1:30-45 (best. avg. on fastest interval)

18 X 25 @ 30 FAST Kick 2 underwater, 2 with a board

6 X 100 Choice of IM/FR/Stroke @ 1:10-30 (best avg. on fastest interval)

Notes: Kick progression which starts with some fast 25 kicks mixed with some distance per stroke swimming (value your body line). Plenty of opportunity to do some underwater kicking and then some good old fashion 100's kick and swim on your fastest intervals. Intervals should provide 10-15 seconds rest for best results.

Tuesday, June 26, 2018

Fast/EZ

Warmup

10 minutes of dry, dynamic stretching

300 Loosen

12 X 50 @ 55

Odd - done as 2 X 25's w/ :05R, emphasize leaving wall with force

Even - descend 1st 25 2-4-6, and 8-10-12, 2nd 25 double arm back

Main Set

10 X 25 @ 30 FAST! Best Avg.!

5 X 50 @ 60 EZ, Fewest Strokes

6 X 50 @ 40 FAST! Best Avg.!

4 X 50 @ 60 EZ, Fewest Strokes!

3 X 75 @ 60 FAST! Best Avg.!

3 X 50 @ 60 EZ, Fewest Strokes!

6 X 50 @ 40 FAST! Best Avg.!

4 X 50 @ 60 EZ, Fewest Strokes!

10 X 25 @ 30 FAST! Best Avg.!

5 X 50 @ 60 EZ, Fewest Strokes

3 X 100 @ 5:00

*Distance option = 3 X 300 @ 5:00

Notes: Great Fast/EZ Pattern that starts as a equal work to rest ratio which is Blue for those of you who like to use the color system. The Big Finish goes to Purple which is 4+:1 work to rest ratio. YOu should be thinking of P200 or faster on the fast! Don't get sloppy on the EZ, stretch your stroke out and keep your body line. You can choose to swim stroke or an IM pattern or even kick this set.

Monday, June 25, 2018

Endurance

Warmup

10 minutes of dry dynamic stretching

300 Loosen

300 Pull, scull every 3rd 25

300 Kick every 3rd, descend 25's Kick

Main Set

6 X [6 X 100] @ 1:30

Rd. 1 = K/S, IM, K/S, IM, K/S, FAST FR

Rd. 2 = K/S, IM, 2 X FAST FR, K/S, IM

Rd. 3 = FAST FR, K/S, FAST FR, IM, FAST FR, K/S

Rd. 4 = 2 X FAST FR, K/S, IM, 2 X FAST FR

Rd. 5 = 3 X K/S + 3 X IM Desc. 1-3

Rd. 6 = FAST FR - Best Avg.

Notes: A little intimidating to look at, but there is a pattern. The goal is to continue to change the way you move through the water as well as control your effort. You will rotate through K/S (by 50), IM, and Fast FR. The Fast FR accumulates as you go through each round. The K/S and IM is steady until round 5 in which you are asked to descend.

Friday, June 22, 2018

Speed

Warmup

10 minutes of dry dynamic warmup

300 Loosen

300 Kick - sprint kick 1st 12 1/2 of every 3rd 25

12 X 25 @ 30 - sprint 1st 12 1/2 of every 3rd 25

Main Set

Sprint Option

High Velocity

8 Kick no board to :08 seconds

8 Kick’s w/ Board to :08 seconds

8 from Wall to :08 seconds

8 from flags to :08 seconds

8 from mid pool to finish

*all above @ 1:00

8 X 25 from dive @ 2:00

Distance Option

3 rounds:

9 X 25 @ 40

6 X 50 @ 1:20

3 X 75 @ 1:40

1 X 100-200-300 @ 2-3-4 by round

*target is P400/500 or better

Notes: You have two great options. Sprint will accumulate a lot of meaningful and valuable sprint strokes, while the distance option will test your will as you let the P500 or better add up.

Thursday, June 21, 2018

Warmup

10 minutes of dry dynamic warmup

300 loosen

3 X 100 K/S @ 1:40

4 X 75 @ 1:15 alt. FL-BK-BR, BK-BR-FR

Main Set

3 X 100 FR @ 1:30

6 X 25 @ 30

3 X 150 FR @ 2:00

6 X 25 @ 30

3 X 200 @ 2:30

6 X 25 @ 30

3 X 150 @ 2:00

6 X 25 @ 30

3 X 100 @ 1:30

Notes: The pattern is provided so that you can keep the effort continuous throughout and always have a chance to reset your effort and habits on the 25's. Feel free to make this an IM set or Kick the 25's.

Wednesday, June 20, 2018

Wednesday, June 20, 2018 - CAMP WEEK

Blue and Purple

Warmup

400 w/ square turns

4 X 100 K/S @ 2:00 no board, square turns

4 X 50 @ 60 descend to pink

4 X 25 @ 45 Variable sprint – GREEN

#1 – sprint 1^st 12 ½

#2 – sprint 2^nd 12 ½

#3 – long quiet strokes

#4 – 25 sprint

Main Set

5 X 100 IM’s @ 5:00

#1 – 4 X 25 @ 30

#2 – 1 X 25 @ 30 + 75

#3 – 2 X 50 @ 60

#4 – 1 X 75 @ 1:30 + 25

#5 – 100

12 X 50 Recover @ 1:10

3 EZ

6 push the 1^st 25, double arm back on 2^nd 25

3 BK-BR-FR distance per stroke

50 X 25 FREE @ 30

2 FAST, 2 EZ

4 FAST, 4 EZ

6 FAST, 6 EZ

8 FAST, 8 EZ

10 FAST

Warmdown w/ FREE/BACK drill progressions

9 X 50 @ ? drop strokes by #1-3, 4-6, 7-9

200 buddy kick

Tuesday, June 19, 2018

Tuesday, June 13, 2017 - CAMP WEEK

Warmup

400 w/ square turns

4 X 100 alt. K/S, S/K IM @ 2:00 no board, square turns

4 X 50 @ 60 descend to pink

4 X 25 @ 45 Variable sprint – GREEN

#1 – sprint 1^st 12 ½

#2 – sprint 2^nd 12 ½

#3 – long quiet strokes

#4 – 25 sprint

Main Set

High Velocity

8 Kick no board to :08 seconds

8 Kick’s w/ Board to :08 seconds

8 from Wall to :08 seconds

8 from flags to :08 seconds

8 from mid pool to finish

*all above @ 1:00

8 X 25 from dive @ 2:00

Warmdown w/ FREE/BACK drill progressions

8 X 100 @ Coaches sendoff w/ square turns

Odd – FREE – 25 kick on side, 25 one switch, 25 3 switch, 25 swim w/o moving head

Even BACK – 25 shoulder to chin, 25 hand shake, 25 longest underwater dolphin, 25 swim w/o moving head

Monday, June 18, 2018

Monday, June 18, 2018 - CAMP WORKOUT!!

Aerobic Endurance – pink to red

Warmup

400 w/ square turns

4 X 100 K/S @ 2:00 no board, square turns

4 X 50 @ 60 descend to pink

4 X 25 @ 45 Variable sprint – GREEN

#1 – sprint 1^st 12 ½

#2 – sprint 2^nd 12 ½

#3 – long quiet strokes

#4 – 25 sprint

Part I

16 X 50 Freestyle Drill Progression

#1 – Kick on Side

#2 – Kick on Side, 1 Switch in middle of pool

#3 – Kick on Side, 3 Switch’s in middle of pool

#4 – Scull ½ wrist, ½ elbow on first 25, swim 2^nd 25

Part II

1 X 300 (275) @ 4:30 PINK

2 X 50 @ 60 RED

1 X 200 (175) @ 3:00 PINK

3 X 50 @ 50 RED

1 X 100 @ 1:30 PINK

4 X 50 @ 40/45 ORANGE

*300-200-100 slow and quiet, 50’s get faster with interval

60 Rest

Part III

Kick

8 X 50 @ 50/55

6 X 50 @ 55/60

4 X 50 @ 60/65

2 X 50 @ 1:10

*best effort throughout

Extra 1:00

*BENCHMARK* - 100 – TIMED

:30Rest (right into last part)

Part IV

4 X’s: RED/ORANGE

1 X 100 @ 1:20/30

1 X 75 @ 1:10

1 X 50 @ 1:00

1 X 25 @ 50

*last 25 is always pedal down to the finish!