Calvin College Summer Workouts: 2019

Saturday, December 28, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ

12 X 25 @ 40 Kick 4 D1-4, 4 alt. F/E, 4 variable spring pattern

12 X 25 @ 35 Strokes same pattern

12 X 25 @ 30 FR same pattern

Main Set

SPRINT HIGH VELOCITY

24 X 25 @ 90

6 Kick w/ Board- last 12 1/2 w/ V.B.

6 Wall to Far Flags

6 MP to MP

6 Far Flags to Walls

LONG SPRINT HIGH VELOCITY

24 X 50 @ 2:00

6 Kick

6 Broken - Stroke 1st 25 @ :25

6 Broken - FR 1st 25 @ :25

6 Full 50's choice

Weight Room

3 X's each super set 12-15 reps

KB Swing

DB Bench Press

Cable Pull Down

DB Walking Lunge

DB Military Press

DB 3 pt. row

Box Jump/Tuck Jump

Hanging Knees to Elbows

Hooks w/ imaginary partner :30 sec

Friday, December 27, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ

18 X 50 @ 50

3 Rounds of 2 EZ, 1 Fast

3 Rounds of 1 EZ, 1 Build by 12 1/2, 1 Fast

Main Set

6 X 100 @ 1:20 (#3 & #4 FAST) - FR

6 X 100 @ 1:30 (#2 & #4 FAST) - Kick the FAST

6 X 100 @ 1:40 (#1,#3 & #5 FAST) - Best Non FR on FAST

4 X 100 @ 2:00 FAST w/ Fins - Choice

Notes: FAST/EZ Day, Put some hard efforts in today. Training Camp starts Monday!

Land Exercise:

3 X's through: :30 On - :10 Rest

Jumping Jacks

Wall Sit

Pushups

alt. knee/elbow

Step Ups onto bench/chair

Squats

Tricep Dips on Bench or Chair

Plank on elbows

High Knee Running in Place

Lunges

Pushup with rotation (line up shoulders/elbows)

Side Plank (Right)

Side Plank (Left)

Thursday, December 26, 2019

December Training Block

Warmup

6 X 200 @ :15R

#1 - EZ, #2-3 - K/S, #4-5 - FRIM/IM, #6 - descend by 50

Main Set

FREE

4 X [3 X 50 + 75 + 100] @ 40-50-60-70-80

*1st 50 @ 40, 2nd 50 @ 50,....75 @ 70.......

Kick

8 X [2 X 25 + 50] @ 45

*1st 25 FAST, 2nd 25 EZ, 50 FAST

STROKES and/or Equipment

3 X [2 X 75 + 100 + 2 X 75] @ 1:15

*75's create your own stroke pattern or F/E pattern

*100's is FR w/ good effort

Notes: We missed some high velocity due to Christmas, but we will catch up down the road. For now, sustain a good effort from start to finish. Training trip is just days away.

Weight Room

Back Squat: 12,8,6,8,12

Hip Flexion,Abd: 5x ea

Mtn climber stretch: 5x ea

Landmine Reverse lunge to press: 3x8 ea

Renegade Row: 3x10 total

Single leg RDL: 3x8 ea

EZ bar hip thrust: 3x10

DB See-Saw row: 3x12 total

Banded Pallof Press: 3x10 ea

Tuesday, December 24, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ

24 X 25 @ 30 3 Fast - 3 EZ

6 FR

6 Kick

6 IMO

6 FR

Main Set

12 X 100 @ 1:30

*every 3rd FAST!

12 X 75 @ 1:20

*every 3rd FAST Kick

12 X 50 @ 1:10

*every other FAST Stroke

12 X 25 @ 1:00

*FAST Choice

Notes: Fast/EZ day, rest is active recover until you get to the 25's.

Weight Room

BB Deadlift: 3x10

DB dead-bug: 3x12

DB Step up: 3x10

Pull-ups: 3x6/8

DB Chest Press: 3x12

Plate Press: 3x8

SB plank circles: 3x12 ea

SB core exchange: 3x12

Monday, December 23, 2019

December Training Block

Warmup

24 X 50 @ 50

6 EZ, 6 K/S, 6 IMO/FR, 6 F-E, E-F, Build by 25

Main Set

2 X FREE

[3 X 100 + 3 X 50 + 3 X 25] @ 1:15/45/30 or :10R

*sustained effort from start to finish

Kick

3 X [25 + 50 + 25 + 75 + 25 + 100] @ 25/50/1:15/1:40 per 25 or :10R

*25's = FAST, 50-75-100 last 25 FAST

3 X [3 X 75 + 100] @ 1:10 or :10R

*75's = Stroke patterns, 100's = FR

Notes: Common theme today, keep it steady, same effort from start to finish, rest should average around :10 per repeat.

Land Exercise

3 rounds of 8 minutes

(45/15):

Skaters

Jumping Jacks

Bird-Dogs

Squat Jacks

Push-ups

Jumping Lunges

Bear Crawl

High Knees to Burpee

Saturday, December 21, 2019

December Training Block

Warmup

12 X 100 @ :15R

3 EZ, 3 K/S, 3 IMO/FR, 3 Fast 1st 25-50, last 25

12 X 25 Variable Sprint @ 35 middle 4 kick

Main Set

SPRINT HIGH VELOCITY

24 X 25 @ 90

8 full 25's BLAST KICK

8 full 25's Swim

8 full 25's Swim w/ fins

SPRINT+ HIGH VELOCITY

48 X 25 @ 50

12 Kick

12 w/ chute

12 choice of stroke

12 w/ fins

Notes: 36-40 minutes of high velocity swimming, hit your highest speeds.

Weight Room:

EZ bar or BB front squat: 4x10

DB split Squat: 4x10 ea

BB upright row: 3x10

BB split jerk: 3x8 ea

DB incline chest press: 3x10

DB chest supported Row: 3x10

Landmine rotation to press: 3x8 ea

Renegade row: 3x10

SB bridge with curl: 3x12

SB plank circles: 3x12 ea way

Friday, December 20, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ/Loosen

3 X 50 Kick D1-3 + 3 X 50 EZ @ 60

3 X 50 IMO/FR, Stroke is FAST, FR is EZ + 3 X 50 EZ @ 50

3 X 50 FR D1-3 + 3 X 50 EZ @ 40

Main Set

6 X [6 X 75] @ 1:10

Odd Rounds: F-E-E, E-F-E, E-E-F, F-F-E, E-F-F, F-F-F by 25's

Round 2 - KICK first 25 FAST, 50 EZ Swim

Round 4 - 1st 50 IMO FAST, 25 EZ Swim

Round 6 - #1-2,4,5 EZ, #3,6 FAST choice of Stroke

Notes: Fast/EZ kind of Day. The pattern for the Odd rounds remains the same. The Odd Rounds change and rotate through some different patterns.

Land Exercise (8 Minutes each):

TRX/Pull-up (AMRAP): 10 Squat to Y, 10 low row, 8 TRX Push-up + rollout, 6 pull-ups

Core (AMRAP): 10 triangle crunches ea, 60 flutter kicks, 60 penguins, 2 min plank on forearms

Med Balls (45/15): Around the world, Split TV throws, Static hold w/ press, Kneeling chest pass

Plyo (45/15): Surfer squats, KB swings, jumping lunge, F/B hops

Run or Bike: Run-Bkwd, Shuffle, Grapevine, Sprint; Bike - 45 climb - 15 EZ

Thursday, December 19, 2019

December Training Block

Warmup

6 X 200 @ :15R

#1 - EZ, #2-3 - K/S, #4-5 - FRIM-IM, #6 - Neg. Split

Main Set

FREE

6 X [150 + 3 X 25] @ 2-1:55-50-45-40-35/35

*descend 150's w/ sendoff, 25's are same effort, not EZ.

KICK

4 X 75 + 400 + 12 X 25 @ 1:30/6/40

*75's board kick, best avg., 400 make the interval, 12's no board, uh2o as much as possible

FINS

4 X [3 X 75] @ 60-55-50-45 by round

*take 2:00 between every round

Notes: Some descending efforts today with some volume, but still to the point and efficient. On the first set, take the 150's down with the sendoff. the 25's should be swum strong with a chance to lock in good habits. The Kick is self explanatory. With the FINS, adjust the sendoff if needed, grouping 3 FAST 75's at a time, as we take away the rest with each round.

Weight Room:

BB Back Squat: 4x12

DB Chest Press (both): 3x10

BB Bent Over Row: 3x10

DB Split Squat: 3x8ea

Seated Shoulder Press: 3x8

DB Renegade Row (alt): 3x6ea

Cable Row: 3x10

Cable Straight Arm Pulldown: 3x10

Cable Triceps Extension: 3x12

Banded/Cable Pallof Press: 3x10ea

Wednesday, December 18, 2019

December Training Block

Warmup

6 X 100 @ 1:30 EZ/Loosen

8 X 125 Pull @ 1:45

8 X 75 Kick @ 1:30 1st 25 FAST

8 X 25 @ 45 Variable Sprint

Main Set

SPRINT HIGH VELOCITY

24 swims @ 1:30

6 X 25 Kick BLAST!!

6 X Walls to Far Flags

6 X MP to MP (through turn)

6 X 25 w/ fins & paddles

DISTANCE HIGH VELOCITY

20 X 50 @ 2:00

6 Kick - 8 Event Specific - 6 w/ Fins & paddles

Notes: Long Aerobic Warmup, then time to hit some high end speeds/velocity. Should be self explanetory

Land Exercises

8 Minutes Core (45/15)

Dead-Bug progression, Bird-Dog, Bicycle Crunch, Side Plank

8 minutes PLYO (45/15)

Flutter kick to lunge, 1 step vertical, squat jacks, jump from knees

8 minutes Strength (45/15)

Squats, Pushups, Lunge, wall sit

Tuesday, December 17, 2019

December Training Block

Warmup

12 X 100 @ 1:40

4 EZ/Loosen

4 K/S alt. F-E, E-F

4 Variable Sprint Pattern

Main Set

2 X [6 X 25 FAST + 6 X 25 EZ] @ 25/35

2 X [3 X 50 FAST + 3 X 50 EZ] @ 50/1:10

2 X [150 FAST + 150 EZ] @ 2/3

Notes: Very Simple game plan today, Be Fast when you are supposed to be FAST. With exams wrapping up or finished, consistency and meaningful reps will be where you win this stretch of training. Don't ignore the land exercises, get your body ready to absorb the increased load over training trip by getting some of the initial soreness out of the way now.

Land Exercise:

8 minute run or bike (run - bkwd, shuffle, grapevine, sprint) bike (45 strong - 15 ez)

Weight Room

1a. Goblet Squat (KB at chest, elbows down): 3x10

1b. MTN Climber stretch w/ reach (arms): 3x each leg, holding for 5s for each reach (REACH WITH ARMS, ONE AT A TIME)

2a. Inch-worm in place: 3x6

2b. Kettle-Bell or BB Deadlift (Heavy): 3x8

3a. BB Back Squat: 3x10

3b. Deep squat w/ rot. Stretch

4a. DB Chest Press (Both): 3x10

4b. See-Saw Row: 3x12

5a. SB Exchange: 3x6

5b. SB Plank Circles: 3x12 ea

Monday, December 16, 2019

December Training Block

Warmup

16 X 75 @ 1:10

4 EZ/Loosen

4 Kick 1st/last 50

4 FL-BK-BR, BK-BR-FR

4 Odd build 1st 50 by 12 1/2, Even last 25 FAST

Main Set

5 X [2 X 25 + 3 X 50] @ 35/50

*25's Kick, 50's FR

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

*25's Stroke, 75's FR

3 X [2 X 25 + 100] @ 35/70

*all FR

Notes: Strong, sustained effort set. Keep same strong effort from start to finish

Land Exercises (this week's pattern will have core/plyo on Mon-Wed-Fri, Weight Room on Tues-Thur-Sat.

All 8 minute sets.

Core (45/15)

Criss Cross, Hot Lizard, Banana-Boat-Banana, Static Hold

Med Balls (45/15)

Around World Slam, Lunge w/ full twist, under/over fence (both directions) switch

PLYO (45/15)

Tuck Jumps, Power step up, Burpee start, Split Jerk (KB)

Saturday, December 14, 2019

December Training Block

Warmup

18 X 50 @ 50

6 EZ/Loosen, 6 K/S, 3 IMO/FR, 3 F-E, E-F, Build by 12 1/2

Main Set

6 X [25 + 50] @ 30/60

*25 = Kick FAST, 50 = Swim SLOW

6 X [2 X 25 + 50] @ 25/70

*25's STROKE FAST, 50 = Swim SLOW

6 X [3 X 25 + 50] @ 20/80

*Fins & Paddles, 25's are FR FAST, 50 = Swim SLOW

Notes: Shorter Swim Set, everything will take under an hour, which will help you get the full lift in.

Land Exercise: Full Weight Room

1a. Goblet Squat: 3x10

1b. MTN Climber stretch w/ reaches

2a. BB Back Squat: 3x10

2b. Deep squat w/ rot. Stretch

3a. Landmine rot to press: 3x8 ea

3b. DB Step Up: 3x8 ea

4a. DB Chest Press: 3x10

4b. See-Saw Row: 3x12

5a. SB Exchange: 3x6

5b. Plank Circles: 3x12 ea

Friday, December 13, 2019

December Training Block

Warmup

300 EZ/Loosen + 200 Social Kick + 3 X 100 FRIM-FRIM-IM @ :15R

Main Set

2 X [2 X 50 + 3 X 75 + 2 X 50] @ 50/1:10/50

50's are K/S, S/K, 75's are Kick 1st 25, all Kick's are FAST, Swim is quiet

2 X [2 X 50 + 3 X 75 + 2 X 50] @ 50/1:10/50

1st 50's are FL-BK, BR-FR, 75's are FL-BK-BR, last 50's are BR/FR

2 X [2 X 50 + 3 X 75 + 2 X 50] @ 50/1:10/50

1st 50's are FAST 1st 25, 75's are D1-3, last 50's are FAST 2nd 25

2 X [2 X 50 + 3 X 75 + 2 X 50] @ 45/55/65

w/ FINS & Paddles maintain best avg.

Notes: A nice aerobic endurance pattern that has a little bit of volume for the first time this week. The pattern stays the same throughout, although the skills and speeds change. Sendoff's are the same until the final two rounds.

No land exercises except for pre/post stretching. There will be a full lift on Saturday.

Thursday, December 12, 2019

December Training Block

Warmup

12 X 75 @ 1:10

4 EZ, 4 Kick 1st 25, 4 Indy IM

12 X 25 @ 35 Variable Sprint, middle 4 Kick

Main Set

Part I - Kick

4 X [3 X 75 @ 1:10-15-20-30] @ 5:00

*Rd. 1 @ 1:10, Rd. 2 @ 1:15...

Part II - FR - Best effort FR

4 X [50 + 2 X 25 + 50 + 100] @ 35-40-45-50/2:00

*50's/25's are best Effort FR and sendoff's go up by Rd., i.e., 1st Rd. @ 35, 2nd Rd. @ 40...

*100 is lowest stroke count, except last round, 100 is the finisher

Notes: Moving into a pattern in which we will be rotating through some different workouts that will target different energy systems and skill sets. Today we get some intensity back with a simple pattern of fast kicks and fast swims.

Land Exercise (do all 3 dryland stations or full weight room):

Med Balls - 8 Minutes - 45/15

Kneeling Slams, MB Burpee, Kneeling Chest Pass, Russian Twist

Plyo - 8 Minutes - 45/15

Burpee Start, Tuck Jump, Power Step Up, Kneeling to jump

Core 8 Minutes - 45/15

Criss Cross, Hot Lizard, Banana-Boat-Banana, Static Hold

Weight Room

Trap Bar Deadlift: 3x10

Back Squat: 3x12 (Light Weight)

Supine Row on SB: 3x10

Single Arm DB Chest Press: 3x8 ea

3-way Shoulder Complex (Light Weight): 3x8

Banded Pallof Press (Heavy; slow): 2x10 ea

Wednesday, December 11, 2019

December Training Block

Warmup

300 EZ/Loosen

3 X 100 K/S @ 1:40

4 X 75 Indy IM @ 1:15

Main Set

20 X 125 @ 1:45

4 Pull

4 Kick 1st-last 50

4 Indy IM

4 Kick 1st/last 50

4 Pull

Notes: One More Day to let the nervous system recover while you swim slow and quiet with few strokes. Keep the quality of streamlines at a high level.

Land Exercise (choose 2 of 3):

PLYO: 8 Minutes - 45/15

Skaters, Burpee start, flutter kick to lunge, 1 step vertical

Boxing: 9 minutes

Combo(40), Rest (20), Windmill (20), Rest (10), Mountain Climbers (20) Rest (10)

Upper (40), Rest(20), Speed(20), Rest(10), Flutter Kick (20) Rest (10)

Combo (40), Rest (20) Windmill (20), Rest (10) Plank Jacks (20) Rest (10)

Weight Room Circuit (15-20 minutes)

-Hang Clean: 4x5

-BB Split Jerk: 4x4 ea

-One-arm snatch: 4x6 ea

Tuesday, December 10, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ/Loosen

4 X 150 @ 2:30 alt. FL-BK-BR, BK-BR-FR

3 X 100 Pull @ 1:30

Main Set

3 X 100 Board Kick + 4 X 75 @ 1:50/1:10

4 X 75 w/ chute + 3 X 100 @ 1:30

6 X 50 IMO/FR + 2 X 150 @ 50/2:15

12 X 25 *uh2o + 300 @ 50/--

*uh2o = rotate #1 - uh2o dolphins, #2 - SIN wave dolphins, #3 - double pullouts for distance

Notes: another day to let the nervous system rest by keeping the HR below 25, but still moving through the water in different ways. The left side of the set has some different instructions, the right side of the set is FR. All of it should be slow and quiet with long strokes and good habits.

Land Exercise:

Run (pool deck or gym) 8 minutes:

BKWD, Shuffle, Grapevine, FASTER

Pullups/TRX 8 minutes AMRAP:

8 Inverted Row, 8 pushups (ft. on Floor, hands on TRX), 8 Squat to Y, 8 Knees to Elbows

Strength (8 minutes - 45/15 - KB's and Barbells):

KB Swings, Sumo Deadlift High Pull, Lunge, Split Jerk

Monday, December 9, 2019

Monday, December 12, 2019

December Training Block

Warmup

24 X 50 @ 50

6 EZ/Loosen, 6 K/S, 6 IMO/FR, 6 D1-3, 4-6

Main Set

3 X 50 @ 50

3 X 150 @ 2:10

3 X 250 @ 3:30

2 X 50 @ 50

2 X 150 @ 2:10

2 X 250 @ 3:30

1 X 50 @ 50

1 X 150 @ 2:10

1 X 250 @ --

Notes: This is a shake out swim(40-45min), slow quiet, feel free to add a kick or stroke to the pattern. If you need to change the interval to accomodate, do so, the rest should be consistently :15-20. HR should stay below 25 all day.

Land:

CORE: 45/15 (2 X)

Alt knee/foot, Forearm plank rockers, Flutter kick ,Plank jac

STRETCH

Friday, September 13, 2019

Pre-Season Training Block

Warmup

10 minute dry, dynamic stretch

4 X [5 pullups + :30 plank w/ shoulder touch + 5 burpees]

6 X 150 @ :30R

2 EZ/Loosen

2 Kick 1st 100

2 FL-BK-BR, BK-BR-FR

Main Set

3 swims @ 5 minutes

*choose your distance, anything from 50-500, be fast!

Season starts Monday!

Thursday, September 12, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

12 minutes [alt. plank of choice w/ situp of choice 45 on - 15 off]

300 EZ/Loosen

200 casual kick

3 X 100 K/S, IM, push first 50 @ 1:40

Main Set

4 X [3 X 100] @ 2:00

Rd. 1 = Kick

Rd. 2 = Stroke (IM of non-stroker)

Rd. 3 = Fast/EZ by 50

Rd. 4 = descend to fast!

Wednesday, September 11, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X [5 pullups + 10 burpees]

18 X 50 @ 50

3 EZ/Loosen - 3 desc. 1st 25

6 K/S, K/S

3 25IMO/25FR

Main Set

8 X 50 IMO + 100 FR @ 45/2

6 X 50 Kick + 200 FR @ 55/3

4 X 50 Variable Sprint + 300 FR @ 60/4

2 X 50 BEST + 400 @ 90/---

Notes: I little bit of everything, a little exclamation point at the end with 2 fast 50's and a 400.

Tuesday, September 10, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X [5 Burpees + 10 tuckups + 10 lunges (Each Leg) + :30 plank (choice)]

12 X 100 @ 1:40

3 EZ/Loosen

3 K/S

3 IM

3 push first 25-50-75

Main Set

3 X [25 + 50 + 75] @ 30/60/90 Board Kick

6 X 25 @ 50 uh2o skills

3 X [75 + 50 + 25] @ 75/60/45 Board Kick

6 X 25 @ 45 uh2o skills

3 X [25 + 50 + 75] @ 30/60/90 Board Kick

6 X 25 @ 40 uh2o skills

Notes: The Board kick is Best Avg., w/ snorkle, BR is to be done 12 1/2 FR, 12 1/2 BR. The 25's are to be done with your best uh2o average w/ strong breakouts and strong swimming to wall

Monday, September 9, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X [5 pullups + 10 pushups + 15 body squats]

6 X 200 @ :30R

#1 - EZ/Loosen

#2 - Casual Kick

#3 - IM

#4-6 - push first 75-100-125

Main Set

6 X 50 + 4 X 100 @ 50/1:30

6 X 50 + 3 X 150 @ 45/2:00

6 X 50 + 2 X 200 @ 40/2:30

Notes: Steady effort, freestyle set to start the week. The sendoff's get a little tighter as you go from start to finish.

Friday, September 6, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X [5 pullups + 10 pushups + 15 tuckups + 20 lunges]

12 X 75 @ 1:10

3 EZ/Loosen

Kick last/first 25

IM, no free

desc. 1st 50, last 25 EZ

Main Set

2 X [200FR + 100IM + 4 X 25 desc. 1-4 to FAST] @ 2:40/1:40/40

2 X [200IM + 100 Kick + 4 X 25 fast uh2o to 15M] @ 3/2/1

2 X [200Kick + 100FR + 4 X 25 FAST] @ 3:30/1:30/30

Thursday, September 5, 2019

Pre-Season Training Block

Warmup

10 minutes of dynamic stretching

12 X (:30 Plank Sequence + :30 seconds to do 2-3 pullups)

Plank Sequence = 1 - on elbows/bridge rocker, 2 - on hands alt. shoulder touch, 3 - on hands alt. knee touch, repeat

32 X 25 @ 30

8 - good take off's, walls

8 Kick

8 - IM order

8 - variable sprint

Main set

4 X 50 + 100 @ 45/2

4 X 50 + 200 @ 45/3

4 X 50 + 300 @ 45/4

4 X 50 + 400 @ 45/--

Notes: Steady Freestyle from start to finish.

Wednesday, September 4, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

5 X 5 burpees @ 1:00 between rounds

24 X 50 @ 55

6 EZ/Loosen

6 K/S, S/K

6 IMO/FR by 25

6 desc. 1st 25 by 3, last 25 by 3

Main Set

5 Minute Kick @ 6:00 (45 strong/15EZ)

6 X 25 uh2o @ 50

5 Minute Kick @ 6:00 (30 strong/15EZ)

6 X 25 uh2o @ 50

5 minute Kick @ 6:00 (15 strong/15EZ)

6 X 25 uh2o @ 50

1 X 300 Kick - go for it!

Notes: hit the legs today

Tuesday, September 3, 2019

Tuesday,September 3, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X [5 pullups + 15 pushups + 30 body squats]

12 X 100 @ 1:40

3 EZ/Loosen

3 K/S by 50

3 IM

3 descend 1st 50, 2nd 50 EZ

Main Set

4 X:

6 X 25 + 4 X 75 @ 30/1:10

*75's are always FR, strong and steady

25's are:

Rd. 1 = Kick

Rd. 2 = IMO no FR

Rd. 3 = Kick

Rd. 3 = IMO no FR

Notes: strong, consistent effort throughout.

Friday, August 30, 2019

Pre-Season Training Blog

Warmup

10 minutes of dry, dynamic stretching

4 X [5 pullups + 15 pushups + 30 body Squats]

400 EZ/Loosen

300 Pull w/ fewest strokes

200 casual Kick

100 IM

Main Set

4 X [2 X 100 FR + 75 FAST Stroke] @ 1:30

4 X [2 X 100 FR + 50 FAST Kick] @ 1:30

4 X [2 X 100 + 25 FAST Choice] @ 1:30

Notes: The 2 100's are smooth, the 75-50-25 are FASTER, spike the HR

Thursday, August 29, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

10 minutes of (:30 plank - :30 situp) plank and situps of your choice

300 EZ/Loosen

200 Casual Kick

100 IM

Main Set

2 X's through:

500 Swim FR

400 Kick (every 4th 25 Faster)

300 IM - Kick 1st 25 of every stroke

200 done as 8 X 25's drills and skills

100 FAST, your choice

*all on :30R

Wednesday, August 28, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X [5 pullups + 10 Pushups + 10 lunges (5EL)]

300 EZ/Loosen

200 Casual Kick

100 IM

Main Set

15 X 100 @ 1:40

3 FREE w/ long strokes

3 K/S by 50

3 IM w/ long strokes

3 K/S by 50

3 FREE w/ long strokes

Tuesday, August 27, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

12 minutes of 30 on/30 off plank, rotate through this sequence

1 - bridge rocker - on forearms, toes pulse body forward/back

2 - on hands/toes, hands alt. touching opp. elbow

3 - on hands/toes, hands alt. touching opp. shoulder

4 - on hands/toes, hands alt. touching opp. knee

300 ez/loosen

200 casual kick

100 IM

Main Set

IM pattern:

4 X's (IMO)

3 X 50 Kick @ 50

6 X 25 Drills/skills (your choice) @ 40

6 X 25 swim @ 30

Notes: get all of your strokes in, you can learn something from all the strokes.

Monday, August 26, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 sets of [Squats + tuckups/pikeups + pushups + pullups] in reps of 30-20-10-5

12 X 75 @ :15R

4 EZ/Loosen

4 Kick first/last 50

4 Indy IM order

Main Set

24 X 25 @ 35 walls & streamlines & uh2o skills

12 X 50 Kick/swim @ 50 3 Kick, 1 swim

6 X 100 @ 1:40 w/ long, quiet strokes

Notes: swimming uh2o is a necessity, work on your underwater skills! HR should still not go above 25 today.

Friday, August 23, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

50 tuckups/Pikeups

300 EZ/Loosen

200 Casual Kick

100 IM

Main Set

SPRINT

5 X 300 @ 4:00-4:30

DISTANCE

3 X 600 @ 8-9

Notes: Stretch it out! Keep strokes long, keep pace consistent, HR25, no descending or fast swims, just good distance per stroke.

Thursday, August 22, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X (lunges + speed skaters + drea rolls + pullups) reps of 10-20-10-5

200 EZ/Loosen

12 X 25 @ 35 working on leaving the walls

5 X 100 @ 1:30 desc. 1-3, push 1st 50 on 4 and 5

Main Set

16 X 25 @ 30 4IM Order

12 X 25 @ 30 3IM Order

8 X 25 @ 30 2IM Order

4 X 25 @ 30 IM Order

Notes: rotate through the strokes today in short doable doses. Even if you are not an IM or stroker

Wednesday, August 21, 2019

Pre-season training block

Warmup

10 minutes of dry, dynamic stretching

3 sets of 10 burpees

10 X 125 @ :15R

2 EZ/Loosen

4 Indy IM, middle 25 Kick

4 Pull

Main Set

8 X 25 @ 30

200 @ 3

8 X 25 @ 30

300 @ 4

8 X 25 @ 30

400

Notes: Simple game plan, use the 25's to establish your stroke count, and use the 200-300-400 to try to stay as close to that stroke count as you can. HR should stay at 25 or under

Tuesday, August 20, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

100 Body Squats + 100 Tuck Ups + 50 Pushups + 30 Pullups in sets of 20-20-10-6

Main Set

4 rounds of:

300 Kick @ :30R (150 Flutter w/ board + 50 FL on BK + 50 FR on BK + 50 BR w/ board)

6 X 25 @ 40 w/ snorkle (single pull FR)

6 X 25 @ 30 FR w/ lowest stroke count

Notes: Single Pull Free - use snorkle to keep head in proper position, begin with hands/arms out in front in superman position (not streamline), alternate right and left arm pull with a doggy paddle (underwater recovery). Do not go to fast, work on one arm at a time, by initiating early catch with hand, high elbow, open armpit, and finish stroke by accelerating past the hip while opposite hand surges forward. Take your time to reset before you do another repetition with opposite arm.

Monday, August 19, 2019

Pre-Season - 5 Week Block

Warmup

10 minutes of dry, dynamic stretching

24 X 50 @ 50

6 EZ/Loosen, 6 K/S, S/K, 6 stroke/FR IMO, 6 desc. 1-3, push 1st 25 4-6

Main Set

24 X 75 @ 1:00-10

6 FR

6 Kick 1st/last 50

6 alt. FL/BK/BR, BK/BR/FR

6 FR

Notes: Pre-Season emphasis is on Aerobic Swimming, Distance per Stroke, and Stroke Skills. Maintain distance per stroke throughout, use sendoff that is 10-15R, and keep HR around 25.

Wednesday, July 31, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic training

24 X 50 @ 50

6 EZ/Loosen, 6 K/S, S/K, 6 IMO no free, 6 desc. 1-3, fast 1st 25 on 4-6

Main Set

3 X 200 FR @ 2:40

6 X 50 Kick @ 55

4 X 150 FR @ 2:00

6 X 50 IMO no free @ 50

6 X 100 FR @ 1:20

6 X 50 Choice, but FAST @ 1:30

Notes: Steady effort today dominated by 3 rounds of 600 yards of freestyle and a short exclamation point with some fast 50's at the end.

Tuesday, July 30, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

300 S/K/S EZ/loosen

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

12 X 25 Kick @ 40

4 uh2o, 4 variable sprint w/ board, 4 uh2o

Main Set

2 X's through:

200 + 2 X 25 + 100 @ 3:30/30/2

150 + 4 X 25 + 100 @ 3/40/2

100 + 6 X 25 + 100 @ 2:30/50/2

50 + 8 X 25 + 100 @ 2/60/2

Notes:

200-50 = Kick w/ Board best sustained effort, you get more rest as you go through round
25's are underwater skills, you get more rest as you go through round, as fast as possible
final 100's are swim with maximum distance off all walls, add up distance spent uh2o

Monday, July 29, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

1 X 300 EZ/Loosen

200 Casual Kick

200 IM drill/swim

3 X 100 desc. 1-3 @ 1:30

Main Set

2 X 100 @ 1:40

4 X 25 IMO @ 30

4 X 100 @ 1:30

4 X 25 Kick @ 30

6 X 100 @ 1:25

4 X 25 IMO @ 30

6 X 100 @ 1:20

4 X 25 Kick @ 30

4 X 100 @ 1:15

4 X 25 IMO @ 30

2 X 100 @ 1:10

Notes: Good descending training pattern, control your energy output.

Friday, July 26, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

400 EZ/Loosen

300 Pull (sculling every 3rd)

200 Casual Kick (build last 50)

4 X 25 @ 30 desc. 1-4

Main Set

SPRINT CHALLENGE

3 Rounds of

[25 + 50 + 75 @ 60] @ 6:00

3 Rounds of

[75 + 50 + 25 @ 60] @ 6:00

DISTANCE CHALLENGE

5 X 300 @ 4:00 best average.

Notes: Big swims to finish the week.

Thursday, July 25, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

24 X 50 @ 55

6 EZ/Loosen

6 alt. K/S, S/K build the 1st 3 Kick, desc. the last 3 25's kick

6 build first 25

6 desc. last 25 1-3, 4-6

Main Set

High Velocity Sprint

24 Swims @ 90

12 - alt. dive to far flags, build to MP FAST to FINISH

12 w/ Fins & Paddles - 6 flags to flags, 6 full 25's

Distance High Velocity

6 X [50 + 50 @ 2:00] @ 6:00

1st 50 from dive, 2nd 50 from push w/ fins & paddles, goal is <P100

Notes: swimming at your highest speeds!

Wednesday, July 24, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

6 X 25 @ 30 casual streamlines/walls

6 X 25 @ 30 desc. 1-3, 4-6

6 X 25 Kick @ 35 Casual

6 X 25 Kick @ 35 desc. 1-3, 4-6

6 X 25 IMO no free @ 30

6 X 25 IMO no Free @ 30 2nd 3 faster than 1st 3

Main Set

3 X's

4 X 100 FR @ 1:15-30 best avg.

50 + 2 X 100 + 50 @ 60/1:30/60

3 X 100 @ 1:40 1-Kick, 2-IM or stroke, 3-FR

Notes: Here is how the set is intended to work:

1st 4 X 100's are strong and steady on a sendoff that will give you 10-15R
Add some intensity on the 50's and descend the 100's by 25's to P200 or better. Control your speed.
Finish with some strong single 100's Kick-IM-FR
Repeat

Tuesday, July 23, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

300 EZ/Loosen

300 Casual Kick

18 X 25 Kick @ 40

6 w/ board, desc. by 3's

6 casual uh2o skills

6 alt. Fast to Flags/Build by Odd/Even

Main Set

8 X 125 Kick @ 2:15 (w/ board, desc. 1-4, 5-8)

16 X 25 @ 50 uh2o

4 slow, distance per kick

4 FAST to 15M + breakout

4 FAST 25 w/ 1st 15M uh2o

4 FAST uh2o full 25 w/ fins

8 X 125 Kick @ 2:30 (w/ board FAST 1st 25-50-75-100 X 2)

Notes: Legs and uh2o skills are very important to your propulsion and reducing resistance!

Monday, July 22, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

12 X 100 @ 1:30-40

1st 3 EZ/Loosen, last 9 pull with fewest strokes

Main Set

6 X 50 Stroke/FR IMO @ 50

6 X 100 Kick @ 1:40

6 X 50 Stroke/FR IMO @ 50

6 X 200 FR @ 2:40

6 X 50 choice @ 60 FAST

Notes: Standard Aerobic, sustained effort, short rest pattern. Overall, some short doses of strokes, with the attention will revolve around the 100's Kick and 200's swim.

Friday, July 19, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

15 X 100 @ 1:40

3 EZ/Loosen

3 IM

3 K/S

3 Stroke/FR

3 Push 1st 25-50-75

Main Set

SPRINT

3 X [10 X 25 @ 25] @ 8

2 X [6 X 25 @ 25] @ 6

1 X [3 X 25 @ 25] @ --

*1st 25 from dive, max speed throughout

DISTANCE

3 X [4 X 75 @ 55/60] @ 8

2 X [2 X 75 @ 55/60] @ 6

1 X [1 X 75 @ 55/60] @ --

*1st 75 from dive, max speed throughout

Notes: Nice max effort, lactate style set to finish out the week.

Thursday, July 18, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

300 ez/loosen + 4 X 25 variable sprint @ 30

200 Casual Kick + 4 X 25 Kick variable sprint @ 30

100 IM + 4 X 25 stroke variable sprint @ 30

Main Set

HIGH VELOCITY SPRINT

24 Swim @ 90 done as:

6 X 25's Kick

6 MP to MP

6 Wall to Far Flags

6 dive 25's

HIGH VELOCITY DISTANCE

[2 X 25 + 50] @ 30/3

[2 X 25 + 75] @ 30/4

[2 X 25 + 100] @ 30/5

[2 X 25 + 50] @ 30/3

[4 X 25 + 50] @ 30/3

[6 X 25 + 50] @ 30/3

Notes: Swimming at speeds that match your highest velocity (or faster) for your shortest events. The water and your body act differently when swimming at highest speeds, practice for it!

Wednesday, July 17, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X:

125 + 5 X 25 @ 2:00/30

*125 is always long and quiet, 25's are desc. 1-4, #5 is EZ, going FR - Kick - Stroke - FR by round

Main Set

3 X 50 @ 45

3 X 100 @ 1:30

3 X 150 @ 2:15

8 X:

75 + 50 + 25 @ 60/50/40

75 is always strong FR, 50 alt. K/S and stroke/FR by round and the 25 is always FAST Kick or Stroke by Round

3 X:

2 X 50 + 200 @ 45/2:45

*desc. 200's 1-3.

Notes: Three steps - part one continues the warmup and allows you to extend your effort and length of the repeat from 50 to 150. Take a minute to regroup, the middle part of the workout is meant to spike the effort, speed, HR as you will execute some fast 25's, then the big finish as you go back and forth between some short 50's and 200's.

Tuesday, July 16, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

200-300 EZ/Loosen

12 X 50 alt. Kick/Swim, Swim/Kick @ 55

6 X 25 @ 50 uh2o skills at warmup speeds

Main Set

5 Minute Kick @ 6:00

20 FAST - 40 EZ

2 X 25 @ 60 uh2o skills

5 Minute Kick @ 6:00

30 FAST - 30 EZ

4 X 25 @ 45 uh2o skills

5 Minute Kick @ 6:00

40 FAST - 20 EZ

6 X 25 @ 40 uh2o skills

5 Minute Kick @ 6:00

20 FAST - 10 EZ

8 X 25 @ 35 uh2o skills

Notes: Follow the fast/ez pattern on the 5 minute kick, you will get a minute to get back to the wall and get organized for the 25's. The uh2o skills are below, start with 2 on a minute so they should be really good, then add reps and decrease rest, hold it together.

UH2O Skills:

FL/BK - uh2o to 15M plus fast swim to wall

FR - 12 1/2 superman surface Kick + 12 1/2 Fast Swim, no breath in first 5 strokes

BR - 3 streamline uh2o kicks + 3 pulls w/ flutter kicks at surface + fast swim to wall

Monday, July 15, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

8 X 125 @ 1:50

2 EZ,/Loosen, 6 pull w/ fewest strokes

Main Set

6 X 100 @ 1:30 Odd - Kick, Even - Swim

6 X 75 Kick @ 1:30 - Best Avg.

3 X 100 Kick/Swim @ 1:20

2 X 75 Kick @ 1:20 Best

1 X 100 EZ @ 2:00

3 X 100 Kick/Swim @ 1:15

2 X 75 Kick @ 1:15

1 X 100 EZ @ 2:00

3 X 100 Kick/Swim @ 1:10

2 X 75 Kick @ 1:10

1 X 100 EZ

Notes: You start the set with a nice prologue of 100's alternating kick/swim and then some 75's sustained effort. Then you fall into a pattern in which you rotate through some Kick/Swim 100's, and 75's Kick with descending intervals.

Friday, July 12, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

24 X 50 @ 50

6 EZ/Loosen

3 IMO - 3 FL/BK, BK/BR, BR/FR (push 1st 25)

3 Kick - 3 Kick/Swim (push kicks)

3 FR desc. 1-3 - 3 Fast 1st 25

Main Set

SPRINT

8 X 50 @ 5:00

DISTANCE

6 X 300 @ 4:00

6 X 200 IM @ 6:00

Notes: Some Lactic Acid Production to finish the week. 40 minutes or less of your highest intensity.

Thursday, July 11, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

32 X 25 @ own rest interval

10 slow - working on walls and uh2o skills

10 - 5 Kick, 5 swim desc. 1-4, 5 is EZ

12 variable sprint, middle 4 kick

Main Set

HIGH VELOCITY SPRINT

24 Efforts @ 90

8 Kick w/ fins - 25's (stroke specific)

8 - push to far flags w/ fins

8 - Odd's dive to far flags, Even - build to MP, SPRINT MP to Finish

HIGH VELOCITY DISTANCE

[2 X 25 @ 25] @ 2

[4 X 25 @ 30] @ 3

[6 X 25 @ 35] @ 4

[8 X 25 @ 40] @ 5

[6 X 25 @ 35] @ 4

[4 X 25 @ 30] @ 3

[2 X 25 @ 25] @ 2

*goal is closer to P100 than P200

Notes: Highest Velocity, training for top end speeds for shortest events or faster, because the body and the water act differently at highest speeds.

Wednesday, July 10, 2019

Summer Training Block

Warmup

10 minutes of dry dynamic stretching

6 X 150 @ :15R

2 EZ/Loosen

2 2nd 75 is faster

2 1st 75 is FAST, 2nd 75 is stretch

Main Set

6 X 50 @ 40 FR

4 X 100 IM/Stroke @ 1:30

6 X 75 @ 60 FR

2 X 200 IM/Stroke @ 3:00

6 X 100 FR @ 1:20

1 X 400 IM/Stroke @ 6

6 X 50 @ 60 FR Best

Notes: Middle of the week aerobic set alternating some Freestyle with some IM or your choice of stroke pattern that fits your event list. Overall, the effort should stay steady throughout with a little extra on the last 6 50's. Single strokes could take advantage of the pattern and get a little overdistance stroke as you move up to the 400.

Tuesday, July 9, 2019

Summer Training Block

Warmup

10 minutes dry, dynamic stretching

200-300 EZ/Loosen

12 X 75 @ 1:30

4 Kick 1st 25 - Kicks are uh2o

4 Alt. 1st/last 50 kick, build by 12 1/2 the Odd's, sprint first 25 on the evens

4 75's kick - descend 1-4

Main Set

3 X's through:

6 X 50 Kick @ 50

6 X 25 @ 50 uh2o skills

6 X 50 Kick @ 50

1 X 100-200-300 @ 2-4-6 by round

Notes: the backbone of the workout is the 6 X 50's which you will be doing several rounds. Hold your best effort/avg. Each round you get an opportunity to do some underwater work in which the rest interval should allow you to spend maximum time uh2o. You end each round with a timed 100-200-300 on a sendoff you should be able to regroup before the next round.

uh2o skills:

FL/BK: underwater dolphin kicking, max. distance, even if you go past 15M

BR = underwater streamline BR kick (on side if more advanced)

FR = underwater takeoff's with board, 3-4 dolphin kicks, vertical board to 15M, head down sprint to wall.

Monday, July 8, 2019

Summer Training Block

Warmup

12 X 100 @ 1:40

3 EZ + 9 Pull taking fewest strokes

Main Set

4 X [75 + 25 + 75 + 25] @ 60/30 F-E-F-E

4 X [75 + 25 + 75 + 25] @ 60/30 E-F-E-F

4 X [75 + 25 + 75 + 25] @ 60/30 F-E-E-F

4 X [75 + 25 + 75 + 25] @ 60/30 E-F-F-E

Notes: F = Faster, not All Out, just maintaining strong, consistent effort throughout, E = lower stroke count, quieter swimming, not lazy recover. Feel free to put in a stroke or kick pattern. The set should also be done straight from start to finish.

Friday, July 5, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

24 X 50 @ 50

6 EZ/loosen

6 Push 1st 25

6 K/S

6 push 2nd 25

Main Set

300 @ 4

4 X 25 @ 60

300 @ 4

4 X 50 @ 60

300 @ 4

4 X 75 @ 60

300 @ 4

4 X 100 @ 1:00-1:10... (fastest interval)

300 EZ

Notes: Back and forth main set where you stretch it out on the 300 with longest/fewest strokes with some fast swims on the 60 which get longer until you reach the final 100's.

Wednesday, July 3, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

6 X 150 @ :15R

2 EZ/Loosen, 2 Kick 1st 50, 2 FL-BK-BR, BK-BR-FR

Main Set

3 X's:

300 @ 4

200 @ 2:40

100 @ 1:20

2 X 150 @ 2

2 X 100 @ 1:20

2 X 50 @ 40

4 X 75 @ 60

4 X 50 @ 40

4 X 25 @ 20

Notes: Use this pattern to make this long endurance swim your own. Feel free to mix in a Kick pattern or stroke pattern to make this set suit your strengths/weeknesses. If you adjust the sendoff's, maintain :10-15R throughout the set to get best results.

Tuesday, July 2, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

100 EZ Swim + 200 Casual Kick

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

Main Set

5 minute Kick @ 6 (:15 FAST - :15 Casual)

6 X 25 @ 60 stroke specific

5 Minute Kick @ 6 (:20 FAST - :10 Casual)

6 X 25 @ 50 stroke specific

5 Minute Kick @ 6 (:30 FAST - :15 Casual)

6 X 25 @ 45 stroke specific

5 Minute Kick @ 6 (:40FAST - :20 Casual)

6 X 25 @ 40 stroke specific

Notes: the 5 minute kick should be done FL or FR Kick w/ Board. Stroke Specific is the following:

FL/BK - FAST uh2o to 15M plus FAST swim to wall

FR = 10 yards of head down superman, surface kick + 15M sprint swim to wall

BR = uh2o BR swim

Monday, July 1, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

12 X 100 @ 1:30 3 EZ/Loosen + 9 slow quiet pulling

Main Set

16 X 25 @ 30

12 X 50 @ 50

8 X 75 @ 1:10

4 X 100 @ 1:30

8 X 75 @ 1:10

12 X 50 @ 50

16 X 25 @ 30

Notes: simple pattern, follow this throughout the set:

#1 = FR

#2 - Kick

#3 - Stroke/IM (main stroke on 25/75's, IM's on 50/100's)

#4 - FAST last 25 no matter the distance