Calvin College Summer Workouts: 2020

Thursday, December 31, 2020

Thursday, December 31, 2020 Improving our systems returns our effort many times over.

Thursday, December 31, 2020

Improving our systems returns our effort many times over.

Warmup

24 X 75 @ Own Sendoff (:15R)

6 EZ, 6 Pull, 6 Kick 2 1st/last 50, 6 Indy IM

Main Set

21 X 200 as follows

7 - FREE @ 2:15-45 (best effort with short rest :10R)

7 - Choice of stroke, IM, or Kick Pattern @ :30R

7 - Odd’s – Long and Quiet, Even’s are 2 X 200 @ 1:30, 4 X 50 @ 45, 8 X 25 @ 30 FAST!

Notes: Poor attempt at a creative New Years pattern, but it should allow you to knock out an effective workout to close out the year and look forward to 2021.

Wednesday, December 30, 2020

Wednesday, December 30, 2020 Remember that not getting what you want is sometimes a wonderful stroke of luck – Dalai Lama

Wednesday, December 30, 2020

Remember that not getting what you want is sometimes a wonderful stroke of luck – Dalai Lama

Warmup

4 X 125 @ Own sendoff (:15R) stretch it out

4 X 100 @ Own sendoff (:15R) Pull

4 X 75 Kick @ Own Sendoff (:15R)

4 X 50 IMO @ Own Sendoff (:15R)

4 X 25 Variable Sprint @ :30

Main Set

36 X 25 @ 25 FR Strong

4 X 100 Board Kick @ 1:45

24 X 25 @ 30 Stroke or IMO

8 X 50 uh2o kicking @ 1:15 maximize time spent underwater

12 X 25 @ 40 FAST

Notes: Very Simple today, be consistent and repetitive. For example, the 25’s should allow you to keep your kick count off the wall the same, strokes per length the same, breathing pattern, speed all the same. Set some good habits and be repetitive. There are two rounds to work the legs, one with a board, one spending time under water.

Tuesday, December 29, 2020

Tuesday, December 29, 2020 Culture Wins

Tuesday, December 29, 2020

Culture Wins

Warmup

8 X 150 @ own sendoff (:15R)

2 EZ, 2 Kick 1st 50-100, 2 FL-BK-BR, BK-BR-FR, 2 FAST 75-100

Main Set

4 X’s: (Best Avg. – Strong/FAST from start to finish)

4 X 25 + 50 @ 40/60

4 X 25 + 75 @ 35/90

4 X 25 + 100 @ 30/2:00

4 X 25 + 75 @ 25/90

4 X 25 + 50 @ 20/--

1 X 150 EZ @ 3:00

Rd. 1 – FR

Rd. 2 – Kick (start 25’s @ 45)

Rd. 3 Stroke (start 25’s @ 45)

Rd. 4 – FR w/ F + P

Notes: Nice strong set to get after it. Sendoff and Pattern should allow some fast swimming with good strokes all the way through. Don’t Slow Down!!!!

Monday, December 28, 2020

We have to continually be reminded of what we believe. No belief will automatically remain alive without being fed.

Warmup

300 EZ

4 X 100 Pull @ :15R

500 K/S (Kick 75/Swim 50)

4 X 100 alt. FRIM/IM @ :15R

3 X 100 @ :15R Fast 1st 25-50-75

Main Set

FR - Conditioning

200 @ 3

2 X 200 @ 2:45/50

3 X 200 @ 2:30/40

2 X 200 @ 2:15/30

200 @ --

*Strong FR throughout, stay strong as sendoff tightens

Kick/Swim

4 X [6 X 50] @ 50

Rd 1 – Kick #3,4

Rd 2 – Kick Evens

Rd 3 – Kick #1,2,4,5

Rd 4 – Kick ALL

*all Kick is BEST EFFORT

Strokes/IM’s

4 X [5 X 25 + 50] @ 25/55

*25’s are stroke specific FAST, 50’s are EZ/Recover

*choice of strokes, IM Pattern, equipment

Notes: Long Warmup followed by some good old fashioned 200’s to keep you honest. Finish with two sets that work on the legs and strokes that will allow you to stay fast.

Wednesday, December 23, 2020

Wednesday, December 23, 2020 If we’re going to get after our ambitions, we need to be self-aware enough to know where lasting joy and sustained hope come from.

Wednesday, December 23, 2020

If we’re going to get after our ambitions, we need to be self-aware enough to know where lasting joy and sustained hope come from.

Warmup

6 X 50 @ 50 EZ

12 X 25 @ 40 w/ chutes, mixed strokes

6 X 50 @ @ 50 K/S

12 X 25 @ 35 4 stroke, 4 Kick, 4 FR (Variable Sprint pattern)

Main Set (two options)

Option One

Reverse Tower Set

4 @ 2:00

6 @ 1:30

8 @ 1:00

10 @ 30 No Bucket

*Start FAST/Powerful, Stay Fast/Powerful

Descending Efforts (straight through)

4 X 150 FR @ 2:00-15 D1-4

4 X 150 Kick @2:30-3 D1-3 by 50, last 50 is FASTEST/LOUDEST

2 X [3 X 75 + 3 X 25] @ 65/25/55(last 25)

*75’s – D1-3, 25’s FAST as POSSIBLE

Option Two

4 X 500 @ :30R Odd – Pull, Even – Kick 2nd/4th 100’s

*strong, maintaining lowest stroke count

9 X 250 @ 3:30-4:30-3 by round

1st 3 IM – extra 50 FL-BK-BR 1-3

2nd 3 – Kick D1-3

3rd 3 – FR D1-3

Notes: Option One has two parts, some towers and then some descending efforts, Option Two is a little longer with a couple descending efforts to close things out.

Tuesday, December 22, 2020

The Wise Men were packing, the angels were watching, and the shepherds had no idea whose mother just walked past them. Everything was about to change – forever. – BG

Warmup

3 X 300 @ :15R EZ

Swim, Kick every other 50, Pull

12 X 50 @ 50

1st 4 – Push 1st 25, 2nd 4 – Push Odd 50’s, 3rd 4 – Push 2 50’s, EZ 2 50’s

Main Set

8 X 50 @ 40/45 FR alt. FAST/EZ

8 X 50 @ 50 Alt. FAST Kick/EZ swim

8 X 50 @ 60 Stroke FAST/EZ

6 X 75 @ 65 FR alt. FAST/EZ

6 X 75 @ 75 alt. FAST Kick/EZ swim

6 X 75 @ 1:30 Stroke FAST/EZ

4 X 100 FR @ 1:15/20 FR alt. FAST/EZ

4 X 100 1:30 alt. FAST Kick/EZ Swim

4 X 100 @ 2:00 Stroke FAST/EZ

Shake it Out

6 X 100 @ :15R 2 Pull + 2 Kick + 2 Swim

Notes: Strong Fast/EZ pattern that is going to push you on some shorter than desired intervals to get rest. It is going to test your gear control as you surge back and forth throughout the set. Don’t give up!! If you want to add some volume, do 12’s for the 50’s, 8’s for the 75’s and 4’s for the 100’s.

Monday, December 21, 2020

Don’t let lack of time or equipment stump you, The world is our gym!

Warmup

200 + 4 X 50 + 4 X 25 @ :15R – reduce strokes/tighten streamlines

24 X 50 @ 55 6 each stroke – drill/skill progressions

FR –12 ½ uh2o streamline to 12 ½ side kick (only one pull to side)

BK – 25 single arm pulls, 25 2 right/2 left (keep “paddle close to the boat”)

BR – 25 12 ½ uh2o streamline kick + 12 ½ kick on back (heal touch), 25 3 Kicks, 3 pulls, 3 strokes

FL – 25 2 singles + double to chin, 25 3 best strokes

Main Set

2 X’s:

2 X 300 @ 4-4:30

4 X 150 @ 2:15-30

6 X 75 @ 1:10

Rd. 1 = K/S – Kick Middle 100, Kick middle 50, Kick 1st25

Rd. 2 = IM (300’s are IM, 150’s/75’s are FL-BK-BR/BK-BR-FR)

Rd. 2 = FR – Fastest interval you can make (1:10-20 per 100)

Rd. 2 = Stroke – BK/BR – last 75’s throughout, FL – 25FL-50FR throughout

Finisher

40 X 25 w/ FINS

5 X’s

2 @ 30 – 2 @ 40

2 @ 30 – 2 @ 20

*Be FAST from start to finish.

Notes: Now that we are officially getting into winter break, we are moving to some things we need to start doing more intentionally to get ready for the winter season. Today, is some good general condition to start off the week. Warmup gets back to some good basics with some skills, some solid general conditioning with some options in the middle and a good way to come home strong.

Friday, December 18, 2020

Be Courageous Stay the Course

Warmup

12 X 100 @ 1:40

3 EZ, 3 K/S, 3 IM, 3 Fast 1st 25-50-75

Main Set (Choose One)

General Conditioning w/ a Fast/EZ finish

3 X 300 @ 4:00-4:30

6 X 150 @ 2-2:15 (kick middle 50 or IM/Stroke pattern)

9 X 100 @ 1:15-30

18 X 50 @ 50 Fast-EZ Pattern as follows

*1E-1F-1E-2F-1E-3F-3E-1F-2E-1F-1E-1F

PERFORM

3 X ? @ 10:00

*choose your distance, go for it!

Warmdown

100 EZ + 100 Kick + 4 X 25 IMO + 100 Kick + 4 X 25 longest strokes/best streamlines

Notes: Pick your own adventure to close out the work week, the first option is a good general conditioning workout while there is an option to put up some FAST swims as well.

Thursday, December 17, 2020

I Love You, You’ve Got This, You Know Enough!

Warmup

2 X 150 EZ @ :15R

4 X 125 Pull @ 1:45 (:15R)

6 X 75 Swim w/ Chute @ ? (:15R) slow swimming, work on catch

8 X 50 @ 45 surge on 3rd and 6th 50’s

Main Set (a little bit of everything)

Part I – Strong and Steady FR

4 X [125 + 100 + 75 + 50 + 25] @ 80(90)-70(80)-60-50-40

*Strong, steady, and consistent the entire way, rest comes back in your favor as you move from left to right.

Part II – High Performance

3 X 50 Kick @ 1:20 FAST

1 X 100 EZ @ 2:00

4 X 75 @ 2:00 Strokes

100 EZ @ 2:00

3 X 50 Kick @ 1:20 FAST

100 EZ @ 2:00

Part III – High Velocity add Fins & Paddles as you wish, choice of strokes

5 X [25 + 25 + 50 + 25]

Rd. 1 @ 40, Rd 2 @ 45, Rd 3 @ 50, Rd 4 @ 55, Rd 5 @ 60

Recover

20 X 50 @ 50 quiet and smooth

5 EZ FR, 5 K/S, 5 mixed strokes, 5 lowest stroke counts

DISTANCE FREE OPTION FOR MAIN SET

3 X 400 @ 5:00-6

8 X 100 @ 1:30-25-20-15 Desc. Intervals by 2’s

3 X 300 @ 4-4:30

8 X 100 @ 1:25-20-15-10 Desc. Intervals by 2’s

3 X 200 @ 3

8 X 100 @ 1:20-15-10-05 Desc. Intervals by 2’s

Notes: Today’s set has three parts as we move into different zones. Part I is general conditioning, short rest, strong and steady, Part II moves into some high performance swimming as you get some descent rest, and then you finish with some high velocity swims in which the rest is more than the work. For those that are looking for some distance, the Distance option is a good test. Adjust intervals for you if needed.

Wednesday, December 16, 2020

Keep Moving Forward!

Warmup

18 X 50 @ 50

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

12 X 25 @ 30

4 Variable Sprint, 4 D1-4, 4 Variable Sprint

Main Set

Part I - Towers

12 X Endurance Towers @ 60

6 X [3 X 25] @ 50-30-70

*1st 25 w/ bucket + float back

*2nd 2 25’s no bucket as fast as possible

Part II – Descending Efforts

3 X 200 FR @ 3:00 D1-3

6 X 100 Kick @ 2:00 D1-6 by at least :02

24 X 25 strokes

4 X [2 @ 35, 2 @ 30, 2 @ 25]

Shake it Out

10 X 100 EZ @ :15R

4 Pull, 2 Kick, 4 EZ FR

Notes: With the shorter week since our pool is closed on Friday, here is a two part combo set. Part I is a nice Tower set with a different twist as you go back and forth swimming with and without resistance for the 2nd half. Part II asks you to descend your efforts. The 25’s stroke, you want to maintain your effort as the sendoff’s change.

Tuesday, December 15, 2020

We don’t need to try to control the work God is doing in other people’s lives.

Warmup

3 X [300 + 8 X 25] @ :15R/:30

Rd. 1 = 300EZ, “FAST”/EZ

Rd. 2 = 100K/50S, 25’s Kick Fast/EZ

Rd 3 = 300 FRIM, 25’s IMO (2nd 25 of each stroke faster than first)

Main Set (Choose One)

50’s – 100/200’s

3 X’s

16 X 25 @ 30 FAST/EZ

8 X 50 @ 60 FAST/EZ

Rd. 1 = FR, Rd. 2 = Kick (2F/2E on 25’s Kicks, Swim EZ’s), Rd. 3 = Strokes

50’s – 400/500’s

3 X’s

6 X 25 @ 30 FAST/EZ

6 X 50 @ 50 FAST/EZ

6 X 75 @ 1:10 FAST/EZ

Rd. 1 = FR, Rd. 2 = Kick(2F/2E/2F on 25’s & 75’s, swim EZ’s), Rd. 3 = Strokes

Shake it Out

10 X 200 @ :15-:30R

Alt. Odd – Swim, Even Kick for 1st 6, Pull last 4

Notes: Good Warmup to set you up for the set, Main Set is straight forward, alternating Fast/EZ from start to finish, accumulating 1200/1800 yards of really good speed. Don’t underestimate the value of shaking it out with some slow, quiet swimming to close out the day.

Monday, December 14, 2020

No significant feat has ever been accomplished without the trials & tribulations that go along with it.

Warmup

300 + 4 X 50 + 4 X 25 @ :15R taking fewer strokes and longer streamlines

3 X 300 Pull @ 4-4:30

3 X 200 Kick/Swim @ 3:30 (Kick 1st 50-100-150)

3 X 100 IM or Strokes @ 1:40

Main Set

2 X 450 Pull @ 6-6:30

*1st 150 – breath 3’s, 2nd 150 – breath 5’s, 3rd 150 – breath 7’s

4 X 250 K/S @ 3:45

*Odd – Kick Even 50’s, Even – Kick Odd 50’s

8 X 125 @ 1:45-2

*1st 4 Indy IM or Stroke pattern, 2nd 4 FAST last 25-50-75-50-25

Notes: Long Monday Warmup to stretch it out from the weekend and sets you up for the Main set. Good start to the week with just some long, steady, consistent swimming with a few SURGES in speed at the end. If you are going to do a swim/lift and fit it into two hours, you will have to adjust the reps. If you want to add some more volume, do 4-6-12 of last set.

Friday, December 11, 2020

Keep Still, Try your hardest, Stay grounded, and Live in Balance. Things we can learn from rocks.

Warmup

6 X 200 @ 3:00 or :15R

1 – EZ, 2-3 – Kick 1st 100, 4-5 – FRIM-IM, 6 FAST 1st 100

Main Set (Pick one to match your mood)

Go the Distance – about an hour

500 + 400 + 300 + 200 + 100 @ 6-5-4-3-2

400 + 300 + 200 + 100 @ 5-4-3-2

300 + 200 + 100 @ 4-3-2

200 + 100 @ 3-2

100 @ 2

1 X 500 @ ---

*Maintain best avg., sendoff’s should allow you to stay strong throughout, finish the last 500 with a bang!

*feel free to adjust sendoff’s to make it an IM set or K/S pattern, there are a lot of options…

Perform (30 minutes)

5 X ? @ 6:00

Choose 100, 200 or 300 as your distance, no 50’s today.

Shake it out with some 1000 yards of long strokes

Mix Bag (about an hour)

Part I - 2 X’s – FREE – Best Avg.

3 X 25 + 50 @ 20/50

4 X 25 + 75 @ 25/60

5 X 25 + 100 @ 30/70

Part II - Kick or Stroke

3 X [3 X 50 + 2 X 75] @ 1:00/1:20

Part III - Fins + Paddles

6 X [25 + 50 + 25 + 75] @ 40-50-60-70

Odd Rd’s. = F-E-F-E

Even Rd’s. = E-F-E-F

Notes: As promised, you have some options to choose from so you can finish the work week on your own terms. Each set has a different feel and a different strategy. If you are going to do a swim/lift that fits into 2 hours, you will have to adjust the Distance and Mixed Bag set to fit your time requirements.

Thursday, December 10, 2020

Persistence is defined as: “Refusing to give up or let go; firm or obstinate continuance in a course of action in spite of difficulty or opposition.

Warmup

18 X 50 @ 50

6 EZ – taking fewer strokes, longer streamlines, 6 K/S, 6 IMO/FR

12 X 25 @ 30 Variable Sprints (middle 4 Kick)

Main Sets

Tower or Chute Set (30 minutes)

10 X 25 @ 60 (10 X 25 @ 45 if using chute)

8 X 25 @ 90 (10 X 25 @ 60 if using chute)

4 X 25 @ 2 (10 X 25 @ 1:15 if using chute)

Kick/Skill Set (30 minutes)

10 X 25 Kick @ 60 BLAST!!!!

*FL/BK/BR = uh2o, FR – w/ Board, no breath/head down

20 X 50 @ 1:00

#1 – BLAST to far flags

#2 – 25 build + BLAST to FAR Flags

#3 – BLAST last 12 ½

#4 – BLAST Out/Back (MidPool)

#5 – FEWEST, LONGEST, PRETTIEST STROKES

DISTANCE OPTION

Do Tower or Chutes, then:

15 X 50 @ 2:00 BEST! (last 5 w/ Fins/Paddles)

Shake it Out

100Swim + 200 Kick + 300 Pull + 400 FRIM + 300 Pull + 200 Kick + 100 Swim @ :15R

Notes: Usually a fan favorite among most, High Velocity! Each of the main sets is 30 minutes, share the towers if you are training at Calvin. Don’t undervalue the shake out swim, that will do you good. Enjoy swimming at your highest speeds. Tomorrow you will have options to choose from so you can match your mood to finish out the week.

Wednesday, December 9, 2020

Wednesday, December 9, 2020 Love is always one layer below fear.

Wednesday, December 9, 2020

Love is always one layer below fear.

Warmup

3 X [6 X 50 + 6 X 25] @ 50-30

Rd. 1 – 50’s EZ, 25’s D1-3,4-6

Rd. 2 = 50’s K/S, S/K, 25’s Kick Fast/EZ

Rd. 3 – 50’s IMO/FR, 25’s Choice Stroke Fast/EZ

Main Set

Descending Efforts

16 X 100 FR – 4 @ 1:20-30, 4 @ 1:15-25, 4 @ 1:10-20, 4 @ 1:05-15

*Descend w/ interval, last 4 are fastest

24 X 50 Kick @ 55

1st 12 – 1 quiet + 1 build by 12 ½ + 1 FAST 1st 25

2nd 12 D1-12, every 50 has to be at least :01 faster, take it as low as you can go

40 X 25 @ 30 IM or stroke Pattern

4 w/ fewest/longest stroke count + 4 D1-4 (add as few strokes as possible)

Notes: Today’s set is a little harder on the eyes, but descending efforts are important to put into the game plan. If you were going to do a swim/lift and fit it into two hours, cut the main set in half. Bring down the effort with the sendoff’s for the 100’s, keep the break short and then follow the directions on the Kicks and strokes. Tomorrow is some high velocity work!

Tuesday, December 8, 2020

A river cuts through a rock, not because of its power, but because of its persistence.

Warmup

10 X 150 @ 2:20-30

2 EZ, 3 Kick 1st 50, 2 FL-BK-BR, BK-BR-FR, 3 Fast 1st 50-75-100

Main Set (Choose 1)

50-200’s and all strokes

8 X 25 + 200 @ 30/4

4 X 50 + 200 @ 60/4

2 X 75 + 200 @ 2/4

4 X 50 + 200 @ 60/4

8 X 25 + 200 @ 30/4

*25-75’s = FAST, 200 = EZ

50-500+

6 X 50 + 200 @ 40/4

3 X 100 + 200 @ 1:20/4

2 X 150 + 200 @ 2/4

3 X 100 + 200 @ 1:20/4

6 X 50 + 200 @ 40/4

*50-150 = FAST, 200 = EZ

Shake it Out

5 X 400 @ 6:00

Odd – Pull, Even – 100 Swim/50 Kick

Notes: This is a Fast/EZ day, the main set has you swimming fast for 4 minutes along with 4 minutes of rest and active recovery. Nice long Shake out swim to finish it out. Don’t count out the value of the long shake out swim to add up some long touches on the water.

Monday, December 7, 2020

Be Not Afraid

Warmup

200 + 2 X 100 + 4 X 25 @ :15R (reduce strokes, longer streamlines)

12 X 75 Pull @ 1:15-20 Scull 1^st 25 (wrist, high elbow, bellybutton)

12 X 50 @ 50 single paddle/fin

12 X 25 @ 35 stroke drills, non free, 4 each

FL – single-single-double to chin

BL – single arm – keep hand close to body

BR – 3-3-3

Main Set

6 X 75 Kick 1^st /last 50 @ 1:10-15

6 X 100 alt. FRIM/IM @ 1:30-40

6 X 125 FR @ 1:30-45

6 X 100 alt. FRIM/IM @ 1:30-40

6 X 75 FR @ 1:10 D1-6 by :02

Notes: Steady, level headed Monday. Warmup emphasizes some good stroke habits, then keep it strong and steady from start to finish, where you are asked to descend to a FAST finish. If you want to shorten the set so you can fit in a lift, adjust the reps down to 4. If you want to go for some more volume, move the reps up to 8’s.

Friday, September 18, 2020

Saturday, September 19, 2020

Warmup

8 X 150 @ :15R

2 EZ, 2 K/S, 2 Pull, 2 FL-BK-BR, BK-BR-FR

Saturday Shake Out

32 X 75-100-150's @ sendoff that gives you :15R

8 FR, 8 Mixed Stroke/IM pattern, 8 Pull, 8 FR (push #4/8)

*keep it slow and quiet w/ long strokes

*pick your distance

Thursday, September 17, 2020

Friday, September 18, 2020

Warmup

4 X 300 @ :30R

#1 - EZ, #2 - Kick every 3rd 25, #3 - Pull, #4 - Kick every other 50

Main Set

5 Minute Kick @ 6:00

:30 FAST - :30 EZ

4 X 100 IM @ 1:30

5 Minute Kick @ 6:00

:45 FAST - :15 EZ

4 X 100 FR D1-4 @ 1:30

5 Minute Kick @ 6:00

15EZ-15FAST-15EZ-15FAST w/ Vert. Board

4 X 100 FR @ 2:00

*FAST 1st 50/50 EZ

Wednesday, September 16, 2020

Thursday, September 17, 2020

Warmup

300 EZ/Loosen

12 X 25 @ 35 working the distance off walls in streamlines

12 X 75 w/ snorkle @ :15R

*25 with single arm pulls - tranfer energy into opposite hand

*25 w/ double arm pulls - tranfer energy into head first streamline

*25 FR w/ 6 beat kick

Main Set

24 X 25 @ 30 100 IMO

6 X 100 FRIM @ 1:30ish

24 X 25 @ 30 200 IMO

3 X 200 FRIM @ 3:00ish

24 X 25 @ 30 300 IMO

2 X 300 FRIM @ 6:00ish

16 X 25 @ 30 400 IMO

Notes: Some IM work today, adjust sendoff's as needed

Tuesday, September 15, 2020

Wednesday, September 16, 2020

Warmup

300 EZ/Loosen

4 X 125 Pull @ :15R Long & Quiet

4 X 125 Indy IM @ :15R w/ middle 25 Kick

Main Set

2 X [3 X 100 + 2 X 75] @ 90/75

*100 = d1-3, 75's = Fast 1st 25

4 X [2 X 75 + 50] @ 1:15 Kick

D1-3 by swim, i.e., 75(80%),75(90%), 50(100%)

9 X 50 @ 1:00 Choice of Stroke, Be FAST!

Notes: See if you can control your speed and gears today with some descending efforts and a big finish!

Distance Option

Start with the following and then finish with the practice above.

2 X [4 X 150 + 2 X 125] @ 2:00 Smooth and quiet

Monday, September 14, 2020

Tuesday, September 15, 2020

Tuesday, September 15, 2020 - Pre-Season Training Block

Warmup

200-300 Loosen

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

8 X 25 Underwater skills @ 45

*underwater dolphins, Plunges for distance, double pulldowns for BR are all good.

Main Set

6 X 100 Kick @ 1:40-50 (50 FL on BK, no board, 50 Flutter w/ board)

4 X 25 @ 45 uh2o

6 X 100 K/S @ 1:30 (Kick is FL or FR w/ Board)

4 X 25 @ :45 last 12 1/2 is Vert. Board

6 X 100 IM Swim/Kick @ 1:40-50, Swim FL/BK, Kick BR/FR

4 X 25 @ :45 uh2o

Add Fins:

12 X 25 @ 25 FR BEST AVG. BEST HABITS

Saturday, September 12, 2020

Monday, September 14, 2020

Monday, September 14, 2020 - Pre-Season Training Block

Warmup

5 minute dynamic stretch (same as last two weeks)

18 X 50 @ :50-55

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

Part I - Body Lines

2 X's:

6 X 25 @ 40 streamlines, hold body line, path to surface

6 X 50 FR @ 50/55 (1st 25 side kick, 2nd 25 catchup) protect the body line

6 X 25 @ 40 choice of stroke, no free, think body line

Part II - Head Position/high elbow/open armpits with snorkels

8 X 75 @ 1:15

*25 superman kick - long neck, belly button to spine

25 catchup - use eyes to watch high elbows, protect front of ship (don't let it wonder off for no reason)

25 - swim (quiet, long)

Part III - Finisher

12 X 25 Kick @ 40 with board or with fins under water

*best avg. - BIG EFFORT

Distance Option (keep it long and quiet)

900 Kick/Swim series: (kick with board)

50 Swim - 50 Kick

100 Swim - 50 Kick

150 Swim - 50 Kick

100 Swim - 50 kick

50 Swim - 50 Kick

50 + 100 @ :20R

50 + 150 @ :20R

50 + 200 @ :20R

200 + 4 X 25 @ :20R

150 + 4 X 25 @ :20R

100 + 4 X 25 @ :20R

*slow, quiet, and long (fewest strokes), use short repeats to get back to good habits

Finisher

12 X 25 Kick @ 40 with board or with fins under water

*best avg. BIG EFFORT

Friday, August 21, 2020

Warmup

300 EZ/Loosen

16 X 75 @ :10R

4 K/S, 4 Indy IM, 4 Pull, 4 D1-4

Main Set

15 X 75-100-125 @ 2:00

*Pick your distance and stroke

*Hold your best Avg. and Effort

Notes: Put together a great 30 minutes of strong swimming

Wednesday, August 19, 2020

Warmup

4 X 300 @ :30R

#1 - EZ, #2 - K/S pattern, #3 - Pull or stroke pattern, #4 - Fast/EZ pattern

Main Set

5 X 100 FREE @ 1:15

4 X 100 IM @ 1:30

3 X 100 Kick @ 1:40

2 X 100 FAST @ 2:00 Choice

1 X 100 EZ @ 2:00

4 X 100 IM @ 1:30

3 X 100 Kick @ 1:40

2 X 100 FAST @ 2:00 Choice

1 X 100 EZ @ 2:00

3 X 100 Kick @ 1:40

2 X 100 FAST @ 2:00 Choice

1 X 100 EZ @ 2:00

2 X 100 FAST @ 2:00 Choice

1 X 100 EZ @ 2:00

Notes: Decent amount of yardage, and you will accumulate some fast swim!

Tuesday, August 18, 2020

Tuesday, August, 18, 2020

Warmup

10 X 150 @ :15R

2 EZ, 3 Kick 1st 100, 3 IM (25's of FL/BR), 2 Push 1st 100/last 50

Main Set

3 X's: Rd. 1 = Kick, Rd. 2 = Strokes, Rd 3 = Kick

100 + 2 X 25 @ 1:40/40

100 + 4 X 25 @ 1:40/40

100 + 6 X 25 @ 1:40/40

100 + 4 X 25 @ 1:40/40

100 + 2 X 25 @ 1:40/40

*Rd. 1 = 100 is board kick FREE or FL, 25's are uh2o

Rd. 2 = 100 is IM, 25's are Best/Worst Stroke

*Rd. 3 = 100 is Kick w/ No board, maximizing uh2o distance, 25's are Board Kick BLAST

Monday, August 17, 2020

Monday, August 17, 2020

Warmup

300 + 400 + 500 + 400 + 300

* Choice, Pull, 75K/50S, Pull, E/F by 50

Main Set

5 X 200 @ 2:30 Long, Quiet Strokes

4 X 200 @ 4:00 Kick 1st 50-100-150-200 by rep Strong Kick!

3 X 200 IM or stroke @ 3:00 start working Hard

2 X 200 @ 4:00 Best AVg.

1 X 200 @ -- Finish with a Big One!

Notes: This is a long building set (rainbow), manage your energy output, so that you can get stronger as you go and time the finish.

Friday, August 14, 2020

Warmup

12 X 125 @ :15R

4 EZ, 4 Indy IM w/ middle 25 Kick, 4 Kick 1st 75

Main Set

300 Kick For Time @ 10:00

400 IM For Time @ 10:00

5 X 100 FR @ 2:00 Best AVg.

Notes: A little test today, make sure you do some easy swimming with the extra time between efforts.

Thursday, August 13, 2020

Warmup

400 EZ + 300 Pull + 200 Kick + 100 IM

Main Set

Kick

6 X [4 X 25 + 50 + 25] @ 40-50-60

*1st 4 25's underwater, no board, the 50 and last 25 are board kicks, hold best effort throughout

IM/Stroke Pattern

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

*Broken IM or stroke, hold best effort throughout

FREE with Fins & Paddles

2 X [4 X 25 + 100 + 25] @ 25-70-60

*hold best effort throughout

Notes: take an EZ 200 to recover between each round

Wednesday, August 12, 2020

Warmup

30 X 50 @ 50

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

Main Set

10 X 300's @ :30R

#1-3 = 75EZ/25FAST

#4-6 = LAST 50-75-100 FAST

#7-10 = FAST 1st 150 - 200 - 250 - 300

Notes: Some Speed Play today, first three reps start with some short bursts of speed, the middle 3 start putting together some longer efforts on the end of the 300's, and then we finish with some even longer Fast efforts at the start of the reps which conclude with a full 300.

Tuesday, August 11, 2020

Warmup

3 X 500 @ :30R

#1 - Kick every 5th 25, #2 - 75K/50S, #3 - Kick Odd 100's and D1-3

Main Set

4 X's:

6 X 25 @ 40-50 underwater kicking

1 X 300 K/S/K @ 1:00 Rest

Notes: The 25's are underwater kicking, choice of fins or no fins, but learn to move underwater. Go right into the 300. The Kicking is with a board, with the 1st 200 Casual. Pause before the last 100 Kick and get a time, Descend the last 100 Kick 1-4. Take a minute and begin round 2,3,4.

Monday, August 10, 2020

Warmup

300 EZ/Loosen + 400 Pull + 500 K/S + 400FRIM + 12 X 25 IMO

Main Set

12 X 75 FREE @ 1:05

9 X 100 FRIM/IM @ 1:30

6 X 150 S/K/S @ 2:15

3 X 300 @ 4 D1-3

Notes: simple pattern to work through all the strokes, a little kick, and a little descend to finish the session. Tomorrow is underwater skills and legs

Friday, August 7, 2020

Warmup

12 X 100 @ 15R

3 EZ, 3K/S, 3 FRIM, FRIM, IM, 3 D1-3

12 X 25 Variable Sprint @ 30 Middle 4 Kick

Main Set

30 X 25 @ 30

5 EZ - 1 FAST

4 EZ - 2 FAST

3 EZ 3 FAST

2 EZ, 4 FAST

1 EZ, 5 FAST

100 FAST + 200 EZ @ 1:30/3

150 FAST + 150 EZ @ 2:15

200 FAST + 100 EZ @ 3:00/-

Notes: It's a good day for some FAST swims. The first 15 minutes is a good setup for you as you start with small doable doses. Then stick with it as you move up to the final 200.

Thursday, August 6, 2020

Warmup

300-600 EZ

30 X 25 @ :10R

#1-4 = Drills, reverse IMO

#5 = build

#6 = Fast to far flags

Main Set

FREE

4 X [100 + 75 + 50 + 4 X 25] @ 70-60-50-40 or 65-55-45-35

*Maintain Best Avg.

Kick

12 X 75

4 @ 1:20, 4 @ 1:15, 4 @ 1:05/10

*Descending effort

Stroke/IM Pattern

4 X [3 X 25 + 2 X 75 + 25] @ 35/1:15/45

*maintain best avg.

Notes: keep it moving today! almost to Friday

Wednesday, August 5, 2020

Warmup

12 X 125

4 EZ

4 K/S (75/50)

4 Indy IM

Main Set

[2 X 300 + 2 X 200] @ 3:30

[2 X 200 + 4 X 150] @ 2:15

[2 X 100 + 6 X 75] @ 1:10

*the 300-200-100 are cruise, just make interval with long strokes

*the 200-150-75 is FAST/Best Avg.

Notes: Good set for working on your back half and going back and forth between two gears.

Tuesday, August 4, 2020

Warmup

300 EZ + 6 X 50 D1-3,4-6

300 EZ Kick + 12 X 25 Kick w/ Variable sprint pattern

300 EZ FRIM + 12 X 25 IMO

Main Set

4 X [6 X 25 + 4 X 75 + 100] @ 40/1:20/1:40

*25's are underwater Kicking

*75's are board Kicking Best AVg.

*100 is D1-4 by round

20 minute Board Kick as follows:

5 minute 15Fast - 15 EZ

5 Minute 30 FAST - 15 EZ

5 Minute 15 FAST - 30 EZ

5 Minute 15 Fast w/ vert. board - 15 EZ

Notes: emphasis is on the legs today

Monday, August 3, 2020

Warmup

300 EZ/Loosen

400 Pull

500 Kick/Swim 75/50

400 Pull

3 X 100 D1-3

Main Set

2-3 X's through:

[200 + 150 + 100 + 50 + 4 X 25] @ 2:30-2-1:30-1-:30

[150 + 100 + 50 + 4 X 25] @ 1:50-1:20-50-:30

[100 + 50 + 4 X 25] @ 1:10-40-:30

[50 + 4 X 25] @ :30

*25's are always FAST!!, otherwise sendoff's dictate the effort

Friday, July 31, 2020

Warmup

300 EZ

30 X 25 @ :10R

follow this pattern:

#1 - 4 Drills/Sequenses, #5 build, #6 Push to far flags

Main Set

5 X 150 @ 2:00 Best Avg.

300 EZ @ 5:00

6 X 100 @ 1:20 Best AVg.

300 EZ @ 5:00

8 X 75 @ 1:00 Best Avg.

300 EZ @ 5:00

10 X 50 @ 45 Best Avg.

300 EZ @ 5:00

Notes: Get into your High Performance zone to finish out the work week. The rest is for quality control.

Thursday, July 30, 2020

Warmup

10 X 150 @ :15R

2 EZ, 3 K/S, 4 FL-BK-BR, BK-BR-FR, 1 push 1st 75

Main Set

40 X 75/100/125 as follows:

*pick your distance and follow the pattern

10 FR @ 1:00/1:15/1:30

10 Kick @ 1:20/40/2:00

10 IM or stroke pattern @ 1:20/40/2:00

10 Odd Fast, Even EZ @ 1:15/30/45

Notes: nice solid volume day, keep it steady and strong

Wednesday, July 29, 2020

Warmup

225 EZ + 5 X 25 F-E-F-E-F @ :30R/:30

225 Kick EZ + 5 X 25 Kick F-E-F-E-F @ :30R/:35

225 Pull + 5 X 25 Pull No Breath @ :30R/:30

225 BK-BR-FR by 75 + 5 X 25 FL-FR @ :30R/:30

Main Set

Part 1 - FREE

4-6 X [50 + 75 + 100 + 75 + 50] @ 50-60-70-80-90

*desc. each swim as you go left to right

Part 2 - Stroke Fast/EZ

3 X [125 + 75] @ 1:30

*125 is FAST Stroke

Part 3 - Kick Fast/EZ

3 X [75 + 125] @ 1:45

*75 is FAST Kick

Notes: Goal is to control your speed and put together some good efforts. Part 1 starts with some descending Freestyle, then put together some strong efforts with strokes and kicks.

Tuesday, July 28, 2020

Warmup

600 EZ Kicking every 3rd 25

24 X 25 @ 35-45

2 Kicking with a board, 2 uh2o sin wave kick, 2 uh2o BR Pulls

Main Set

6 X 50 Board Kick + 4 X 75 @ 50/60

3 X 100 Board Kick + 4 X 75 @ 1:40/60

2 X 150 Board Kick + 4 X 75 @ 2:30/60

300 Board Kick + 4 X 75 @ 5/60

6 X 25 uh2o + 6 X 50 @ 40/50

6 X 25 uh2o + 3 X 100 @ 40/1:20

6 X 25 uh2o + 2 X 150 @ 40/2:00

6 X 25 uh2o + 300 @ 40/---

Notes: Good Leg Day, starting with some board kicking while the 2nd half changes to underwater (uh2o) kicking. The right side of the pattern is strong/consistent swimming.

Monday, July 27, 2020

Warmup

4 X 100 EZ @ :15R

3 X 150 Pull @ :15R

2 X 200 FRIM, IM @ :15R

1 X 300 K/S by 50

Main Set

20 X 50 @ 50 3Kick, 2Swim

10 X 100 @ 1:20 alt. FRIM/IM

5 X 200 @ 3:00 Odd - Kick

2 X 500 @ :30R 2nd Faster than the 1st

Notes: a little volume on a Monday, get off to a good start

Friday, July 24, 2020

Warmup

225 + 5 X 25 @ :15R

225 Kick + 5 X 25 @ :15R

225 IM + 5 X 25 @ :15R

*225 is EZ/25's are Odd D1-4, Evens DPS

Main Set

30 X 25/50/75 @ 1:00

*pick your distance, hold your top effort/speed/technique throughout

Notes: Nice way to end the work week and move into the weekend

Thursday, July 23, 2020

Warmup

6 X 200 @ :30R

1EZ, 2 K/S, 2 FRIM/IM, 1 as 4 X 50 D1-4

Main Set

6 X [100 + 2 X 75 + 3 X 50] @ 1:10

*Descend the effort from 100 to 75's to 50's, i.e., 50's are FAST!

3 X [200 + 2 X 175 + 3 X 150] @ 2:20

*Descend the effort from 200 to 175's to 150's, i.e., 150's are FAST

Wednesday, July 22, 2020

Warmup

300 EZ/Loosen

400 FRIM

500 Pull (scull every 5th)

600 K/S (kick every 3rd 50

Main Set

12 X 300 @ 1:00R

3 sprint every 3rd 25 IMO

3 alt. DPS swim/Sprint Kick by 50

3 D1-3

3 FAST 1st 100-150-200

Notes: This is a good workout to test your control as you work through some different gears. There are also some easy variations you could easily substitute. If you want more yards, simply do 16 and do the pattern in groups of 4 or turn them into 400's. If 300's feel a little long right now, turn these into groups of 12 25's or 6 50's and keep the same speed patterns.

Tuesday, July 21, 2020

Warmup

600 EZ K/S (100Swim + 50 Kick)

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

Main Set

5 Minute Kick @ 6:00

*15F/15E

8 X 25 @ 45 uh2o working on distance per kick

5 Minute Kick @ 6:00

*30F/15EZ

8 X 25 @ 45 uh2o Breaststroke Pull downs

5 Minute Kick @ 6:00

*45F/15EZ

8 X 25 @ 45 uh2o D1-4,5-8

5 Minute Kick @ 6:00

*60F/15EZ

8 X 25 @ 45 FAST uh2o to 15M + sprint swim to wall

Notes: Alternating a F/E 5Minute Kick, the extra minute allows you to get you back to the wall and work on some underwater (uh2o) skills

Monday, July 20, 2020

Warmup

4 X 300 @ :30R

#1 - EZ, #2 - Kick/Swim, #3 - FRIM, #4 - 50 EZ, 25 Strong

Main Set

4 X [6 X 25 + 75] @ 25/1:30

*25's F-E pattern by round as follows, 75 is D1-4

E-E-F-E-E-F

E-F-E-F-E-F

E-F-F-E-F-F

F-F-F-F-E-E

12 X 75 @ 1:05 Pull or Kick/Swim

3 X 25 + 50 + 3 X 25 + 75 + 3 X 25 + 100 + 3 X 25 + 150 + 3 X 25 + 200 @ strict :10R

*Best avg., the 25's are intended to prime the pump as the alt. rep gets longer with one big final 200

Notes: 3 part workout today, but it should be treated as one big set with minimum rest between rounds. Part I and Part III have a little more intensity, you can relax and settle into a groove in the middle.

Friday, July 17, 2020

Warmup

12 X 100 @ :15R

3 EZ, 3 K/S, 3 IM, 3 Push 1st 25-50-75

Main Set

4 X [3 X 50 + 200] @ 40/4:00

*50's are FAST!!!!!! 200 is Recover

Notes: Go get em today, get some fast 50's!

Thursday, July 16, 2020

Warmup

12 X 125 @ :15R

4 EZ/Pull

4 Indy IM w/ middle 25 Kick

4 Kick 1st 75

Main Set

Kick Set

2 X [4 X 25 + 3 X 50 + 2 X 75 + 100] @ 30/1:00/1:30/2:00

*Maintain best avg./effort

Swim Set

2 Rd's:

100 + 50 @ 1:10

100 + 2 X 50 @ 1:10

100 + 75 @ 1:10

100 + 2 X 75 @ 1:10

100 + 100 @ 1:10

100 + 200 @ 1:10/-

*take up to a minute after the 200

*the 2nd swims should also be faster than the initial 100

Notes: Good Strong Effort today, with a little strategy involved as you work between a couple gears on the second set.

Wednesday, July 15, 2020

Warmup

30 X 50 @ 50

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

Main Set

4 X [100 + 4 X 25] @ 1:15/30

4 X [100 + 3 X 25] @ 1:15/25

4 X [100 + 2 X 25] @ 1:15/20

4 X [100 + 25] @ 1:15/45

*1st 3 rounds, the 100 is smooth, the 25's are FAST!

*last round, the 100 is FAST, the 25 is EZ

*you can use your own stroke pattern or Kick Pattern or any equipment you want

Monday, July 13, 2020

Warmup

300 EZ/Loosen

6 X 150 @ :15R

3 K/S, 2 FL-BK-BR, BK-BR-FR, 1 D1-3 by 50

Main Set

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

*Kick is w/ no board and maximize uh2o

4 X [3 X 50 + 75] @ 50/1:15

*50's are IMO, 75 is FR

2 X [3 X 75 + 150] @ 1:00/2:00

*all FR

Notes: 3 parts to start the week, keep the rest between sections to a minimum and start the week off with a good steady swim.

Friday, July 10, 2020

Warmup

300 EZ

12 X 50 @ 50

4 IMO, 4 K/S, 4 Push 1st 25

Main Set

3 rounds:

75 + 75 @ 1:30

2 X 50 + 75 @ 45/1:30

3 X 25 + 75 @ 25/1:30

*last 75 is always recovery, 1st 75-50's-25's

Notes: Get some fast swims in to finish the week, feel free to mix in the strokes.

Thursday, July 9, 2020

Main Set

12 X 100

3 EZ, K/S IMO, 3 FRIM, 3 IM

Main Set

4 X [6 X 75 K/D/S] @ 1:15-30

*one round each stroke

12 X 100 @ 1:30

FRIM, FRIM, IM....

Wednesday, July 8, 2020

Warmup

300 S/K/S EZ

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

Main Set

Kick Set

4 X [100 + 50 + 4 X 25] @ 1:30/1:30/45

*100 is w/ Board, 50 is FL on BK, 25's our uh2o

K/S Pattern

100 Swim + 100 Kick

200 Swim + 100 Kick

300 Swim + 100 Kick

200 Swim + 100 Kick

100 Swim + 100 Kick

Notes: Emphasis on legs today

Tuesday, July 7, 2020

Warmup

300 EZ + 3 X 100 K/S + 6 X 50 D1-3, 3 Fast 1st 25 @ :15R

Main Set

5:00 Kick @ 6:00

:30 FAST - 30 EZ

12 X 25 @ 30

F-E-E.....

5:00 Kick @ 6:00

:20 FAST - :20 EZ

12 X 25 @ 30

F-E-F-E

5:00 Kick @ 6:00

:10 FAST - :20 EZ

12 X 25 @ 30

F-F-E....

Notes: Good pattern to get some good efforts in

Monday, July 6, 2020

Notes: We will be adding some intensity during the July training pattern, Tuesday's and Friday's will be dedicated to some Faster, higher intensity work.

Warmup

16 X 75 @ 1:15

4 EZ, 4 K/S, 4 Indy IM, 4 Pull

Main Set

4 X [125 + 100 + 75 + 50 + 25] @ 80-70-60-50-40

3 X [125 + 75 + 50 + 25] @ 80-70-60

2 X [125 + 50] @ 80-70

125 + 25 @ 80- -

Notes: Strong swim from start to finish

Friday, July 3, 2020

Warmup

15 X 100 @ 1:40

5 EZ

4 K/S

3 IMO/FR

2 Push 1st 50

1 Push last 25

Main Set

2 X 25 @ 30

1:00 Rest

3 X 25 + 50 @ 30/60

1:00 Rest

4 X 25 + 75 @ 30/60

1:00 Rest

75 + 4 X 25 @ 60/30

1:00 Rest

50 + 3 X 25 @ 60/30

1:00 Rest

2 X 25

Notes: all should be done at highest effort/intensity. Feel free to mix up strokes

Thursday, July 2, 2020

Warmup

400 EZ

300 Pull

200 Kick

100 IM

Main Set

10 X 50 + 200 @ 45/2:30

8 X 75 + 300 @ 1:00/3:30

6 X 100 + 400 @ 1:15/4:30

4 X 125 + 500 @ 1:30/5:30

Notes: Longer Freestyle set today which will pair nicely with some higher intensity for tomorrow. Feel free to adjust sendoff's as needed so that you can perform the set to the best of your ability.

Wednesday, July 1, 2020

Warmup

8 X 125 @ :15R

2 EZ/Loosen

4 Indy IM w/ middle 25 Kick

2 Push 1st/last 50's

Main Set

12 X 25 FL @ 35

6 X 100 FRIM @ 1:30

12 X 25 BK @ 35

3 X 200 FRIM @ 3:00

12 X 25 BR @ 40

1 X 400 FRIM @ 6:00

12 X 25 FL @ 35

Notes: Getting in all the strokes today! No heroic efforts, strong and consistent from start to finish

Tuesday, June 30, 2020

Warmup

300 S/K/S EZ/Loosen

12 X 50 @ 50 K/S

12 X 25 @ 40

*4 uh2o, 4 uh2o pulls (pullouts), 4 uh2o

Main Set

3 X [200 + 50] @ 3/1

4 X [150 + 50] @ 2:15/1

6 X [100 + 50] @ 1:30/1

*kick the 200-150-100, swim the 50

20 X 25 @ 45 underwater skills

5 sin wave underwater kicking

5 underwater body pulls w/ body dolphin

5 underwater to 15M + breakout + swim

5 pullout to BR swim

Notes: Good day to focus on the legs with some endurance and some underwater skills

Monday, June 29, 2020

Notes: This will be the last week of our June training progression. Next week, we will add a little more intensity as we build into August.

Warmup

24 X 50 @ 50

6 EZ, 6 K/S, 6 IMO/FR, 6 Skill/Swim

Main Set

3 X 50 + 3 X 150 + 3 X 250 @ 45/2:15/3

2 X 50 + 2 X 150 + 2 X 250 @ 45/2:15/3

50 + 150 + 250 @ 45/2:15/3

Note: Simple pattern that will keep you moving from start to finish. Feel free to make the set your own by adjusting sendoff's, add a kick or stroke pattern, or just keep it simple and swim FR

Friday, June 26, 2020

Warmup

9 X 100 @ :15R

#1 - FR, #2 - K/S, #3 - FRIM

12 X 25 @ 30 Variable Sprint

*middle 4 kick

Main Set

Rainbow Set

8 X 100 @ 1:20

12 X 50 @ 50

16 X 25 @ 30

2 X 100 @ 3:00

Notes: This is building set in which each row increases in intensity. The sendoff also goes in your favor so that you can jump up the effort. This is a set you want to finish with an exclamation point, so timing is important, as you manage your energy.

Thursday, June 25, 2020

Warmup

12 X 125 @ :15R

4 EZ, 4 INDY IM w/ middle 25 Kick, 4 Pull

Main Set

Part I (FREE)

5 X [3 X 25 + 50 + 75] @ 30/40(45)/50(60)

*strong and steady

Part II (IM)

4 X [3 X 75 + 2 X 50] @ 1:20/50

75's = FL/BK/BR, 50's = BR/FR

Part II (K/S)

4 X [3 X 25 Kick + 50 Swim] @ 40-35-30-25 by round/60

25's FAST, 50 EZ

Notes: strong, consistent hard work from start to finish, try to keep time between Part I-II-II to 2:00 or less to keep the HR from dropping out of the zone

Tuesday, June 23, 2020

Warmup

300 EZ

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

12 X 25 @ 35-45

4 uh2o kicking, 4 pullout body pulls, 4 uh2o kicking

Main Set

3 X's

300 Kick w/ board @ :30R

12 X 25 IMO @ 40 uh2o to 15's

Notes: working the legs today, strong and steady on the 300, spend some time moving underwater on the 25's, add a 4th round if you have time and energy, the legs always have more to give.

Monday, June 22, 2020

Notes: Just a reminder about the training plan for June. This month is about keeping the intensity lower, getting some good movement patterns back and accumulating some good habits again. Friday is the only day we add some intensity on purpose.

Warmup

24 X 50 @ 50

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

Main Set

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

8 X 25 + 4 X 100 @ 30/1:30

6 X 25 + 5 X 100 @ 35/1:20

8 X 25 + 4 X 100 @ 30/1:30

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

Notes: This set is meant to be a freestyle set to start the week, the 25's are meant to give you a starting point and always make sure you have a place to swim with good habits. The 100's will test your ability to stick to your habits longer. This should be done with long quiet, quiet strokes from start to finish.

Friday, June 19, 2020

Warmup

12 X 100 @ 1:40

3 EZ, 3 K/S, 3 IMO/FR, 3 FAST 1st 25-50-75

Main Set

10 X ? @ 2:00

Distance = 50's, 75's, or 100's

Stroke = choice

Notes: Friday's are for picking up the intensity. Pick your distance and swim fast!

Thursday, June 18, 2020

Warmup

12 X 100 @ 15R

4 EZ, K/S, 4 alt. FRIM/IM

Main Set

4 X [3 X 25 + 100 + 75] @ 30/1:15/1:15

3 X [3 X 25 + 200 + 75] @ 30/2:30/1:15

2 X [3 X 25 + 300 + 75] @ 30/3:45/1:15

3 X 25 + 400 + 75 @ 30/5/--

Notes: Longest set since we have returned to the water. You always get to return to some 25's as you start increasing the length up to that 400. Feel free to adjust intervals. You could also Kick the 25's and 75 if you want to add more legs if shoulders aren't ready yet.

Wednesday, June 17, 2020

Warmup

300 EZ/Loosen

30 X 25 @ 30

5 Rounds of 6 as follows:

4 reverse IMO drill

1 build

1 FAST 1st 15M

Main Set

3 rounds:

4 X 25 FL @ 45

6 X 50 BK/FR @ 50

6 X 75 BR/FR @ 1:10

4 X 100 IM @ 1:30

Notes: another steady, strong swim from start to finish mixing in all the strokes. Each round is 21 minutes, which makes the whole set a nice even hour.

Tuesday, June 16, 2020

Warmup

300 EZ/Loosen

200 Social Kick

12 X 50 K/S @ 50

12 X 25 @ :15-30R

4 uh2o dolphin, 3 pullouts, 4 d1-4 your choice

Main Set

4 Rounds:

3 X 75 Kick @ 1:20

3 X 25 uh2o kicking @ 50

1 X 100 Kick D1-4 @ 1:30

1 X 100 EZ Swim @ 1:30

*75's = strong and steady,

25's = underwater

100 = D1-4 by round

Notes: Nice leg work today, the intensity ramps up for a brief time on the last two 100's. Get those legs back and the ankle flexibility working again!

Monday, June 15, 2020

Notes: As we begin to get back in the water again, the month of June is a chance to get back into the right movement patterns, habits, and connections through the strokes. 4 out of the 5 workouts M-F will be dedicated to some general conditioning while Friday's will add some higher intensity.

Warmup

300 EZ/Loosen

4 X 125 Pull @ :15R Breath 5's or use snorkel

4 X 175 K/S @ :15R - Kick 1st 75

Main Set

[200 + 6 X 50 + 6 X 25] @ 3/50/30

[300 + 6 X 50 + 6 X 25 @] 4:30/45/30

[400 + 6 X 50 + 6 X 25] @ 6/40/30

*200-400 = Pull

50's = Swim FR

25's = Kick Or Swim IMO

Notes: strong, steady, long strokes the whole way, no spikes in the HR today

Friday, June 12, 2020

Warmup

12 X 50 @ 50

3 EZ, 3 K/S, 3 IMO/FR, 3 D1-3

12 X 25 @ 35

Variable Sprint Pattern w/ middle 4 Kick

Main Set

20 X 25 @ 45 FAST!!

10 X 100 @ 1:30 BEST AVG!

Notes: Friday's in June are reserved to hit some high intensity. You choose, and give it your best effort, hold your fastest time, keep the pedal to the medal.

Thursday, June 11, 2020

Warmup

12 X 75 @ :15R

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

Main Set

6 X [6 X 25 + 100 + 2 X 50] @ 30/1:15/45

25's = Odd Rd's are IMO no free, Even Rd's are Kick

100 = FR - strong, consistent

50's = F/E by 25

Notes: Another strong, steady pattern in which you get to move through some strokes, and get a couple surges in speed in small doses.

Wednesday, June 10, 2020

Warmup

400 EZ/Loosen

300 Pull

200 Kick

100 IM

all @ :15-30R

Main Set

4 X 50 Kick @ 45

200 Swim @ 3:00

6 X 50 Kick @ 50

200 Swim @ 3:00

8 X 50 Kick @ 1:00

200 Swim @ 3:00

6 X 50 Kick @ 50

200 Swim @ 3:00

4 X 50 Kick @ 45

8 X 25 Swim FAST @ 30

Notes: Strong General Conditioning Set with the emphasis on the legs. Keep it strong and steady from start to finish, if you have some extra energy at the end CHARGE to the finish.