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 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 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 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

 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

 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

 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 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

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.