Friday, September 10, 2021

 Friday, September 10, 2021 - Pre-Season

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, 3 IMO/FR, 3 FAST 1st 25

Main Set (30 minutes)

60 X 25 @ 30

15 Kick (3 FAST - 3 EZ)

15 Stroke (5 FL-5BK-5BR)

15 FR (hold steady, drop by :01 every 5)

15 (EZ-EZ-FAST choice of stroke)

Notes: short reps keep the quality high, execute the instructions.

Thursday, September 9, 2021

 Thursday, September, 2021 - Pre-Season

Warmup

300 EZ

400 alt. K/S by 50 w/ no board (25 on side, 25 on back)

500 Pull (hold stroke count)

400 alt. K/S by 50 w/ board (25 FL, 25 BR)

300 FAST on 4th 25's

*all on :30R

Main Set

15 X 150

5 Pull @ 2:15 smooth, quiet, low stroke count

4 Kick 1st 50-75-100-125 @ 2:15

3 IM no FR @ 2:15

2 FR @ 1:50/2:00

1 @ 1:40/1:50

Notes: steady effort from start to finish, accumlating some touches on the water with a little extra at the finish.

Wednesday, September 8, 2021

 Wednesday, September 8, 2021 - Pre-Season

Warmup

600 K/S Kick every 5th 25

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

6 X 25 @ 50 uh2o kicking

Main Set (38 Minutes)

2 X's through:

100 + 6 X 25 + 50 @ 1:40-50-90

100 + 4 X 25 + 50 @ 1:45-45-90

100 + 2 X 25 + 50 @ 1:50-40-90

*100 = Board Kick D1-3, 25's = uh2o, 50 = FAST, but going to 15M both ways.

*BR - only kick last 12 1/2 BR on Board Kick, 25's are uh2o streamline BR Kick, 25's are FAST w/ double pullouts.

Notes: Getting some reps with the legs today on the surface and below the surface and combining it with some swimming.

Tuesday, September 7, 2021

 Tuesday, September 7, 2021 - Pre-Season

Warmup

200 + 4 X 50 + 4 X 25 @ :15R reducing strokes and lengthening streamlines.

8 X 125 @ :15R

4 Pull - 4 Indy IM w/ middle 25 Kick

Main Set (36 minutes)

3 X's

3 X 25 FAST + 50 EZ @ 20-1:00

3 X 50 FAST + 2 X 50 EZ @ 40-1:00

3 X 75 FAST + 125 EZ @ 60-3:00

Notes: sticking to FR today and working the energy system more, simple Fast-EZ pattern 1-1-2-2-3-3.

Friday, September 3, 2021

 Friday, September 3, 2021 - Pre-Season

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, S/K, 3 IMO/FR, 3 1st 25 D1-3

Main Set

2-3 X's:

3 X 50 + 100 @ 50/1:20 (50's are Kick w/ no board, 25 on side FR, 25 FL on BK)

3 X 50 + 200 @ 50/2:40 (50's are FL-BK, BK-BR, BR-FR)

3 X 50 + 300 @ 50/4 (50's are D1-3 by :02, not to all out)

Notes: keep it steady today and get a few longer reps in. The 50's are meant to keep thing interesting, with some no board kicks, some stroke, and changing your speed. The 100-200-300 is meant to keep it smooth as you increase the length. If you want to add some more length on the 2nd round, your could do a 400-500-600 instead of starting over at 100.

Thursday, September 2, 2021

 Thursday, September 2, 2021 - Pre-Season

Warmup

400 EZ + 300 Pull + 200 Kick + 100 IM

24 X 25 @ 30

alt. 4 w/ longest strokes, lowest stroke count w/ 4 variable sprint (F-E, E-F, E, F)

*last 8 w/ Fins

Main Set

24 X 50 @ 1:10

ODD - lowest stroke count, match count out and back

Even's - #2 - FAST to FAR Flags, #4 - FAST first 37 1/2, #6 - FAST Last 25, #8 - FAST 50

Notes: Short bursts of Speed, feel free to mix in kick or strokes as you wish

Wednesday, September 1, 2021

 Wednesday, September 1, 2021 - Pre-Season

Warmup

2 X 200

2 X 175

2 X 150

2 X 125

2 X 100

*swim 1st 200,then pull the rest @ :15R w/ longest strokes, quiet swimming

Main Set

6 X 25 FL @ 30

6 X 50 BK/BR @ 50

6 X 75 FL-BK-BR/BK-BR-FR @ 1:10

6 X 100 FRIM @ 1:30

Notes: start it off with a long, Quiet pull, keeping the stroke count low, and then transition to some stroke work. Overall, it shouldn't take you too long and allow you to enjoy the some sunshine.

Tuesday, August 31, 2021

 Tuesday, August 31, 2021 - Pre-Season

Warmup

600 K/S (Kick every 5th 25)

12 X 25 K/S, S/K @ 50

6 X 25 underwater Kicking @ 50

Main Set

900 Board Kick/Swim Pattern

50 K - 50 S

100 K - 50 S

150 K - 50 S

150 K - 50 S

100 K - 50 S

50 K - 50 S

12 X 25 @ 40 uh2o w/ fins

6 X 50 @ 1:10 uh2o to 15M both ways w/ fins

3 X 50 Board Kick @ 1:30 FAST!!!

Notes: Use the legs today!

Land Workout for those looking for some idea's:

3 X's:

30 Body Squats

10-25 Pushups

5 Broad Jumps

30 Plank w/ shoulder tap

3 X's:

15 Lunges Each Leg

5-10 Pullups

5 Burpees

30 bicycle situps

Finisher

10-8-6-4-2 alternating Squats and Pushups

Monday, August 30, 2021

 Monday, August 30, 2021 - Pre-Season

Warmup

200 + 4 X 50 + 4 X 25 @ 3-45-30

*reduce strokes, longer streamlines as you go

4 X [100 Board Kick + 50 Swim IMO] @ :15R

Main Set (32 minutes)

8 X [4 X 25 + 3 X 50] @ 30-40

Rd's. 1/3 = Kick 25's

Rd's 2/4 = Stroke the 25's

Rd's 3/6 = FR on 25's D1-4 by:01

Rd's 7-8 = add fins, keep equipment change time to minimum. choice of strokes

Notes: simple pattern that allows you to keep the quality up, keep it steady for the most part, with short rest, small descend on rounds 3 & 6.

Friday, August 27, 2021

 Friday, August 27, 2021 - Summer Training Block

Warmup

18 X 50 @ 50 

6 EZ, 6 K/S, 3 IMO/FR, 3 FAST 1st 25

Main Set

36 X 50

6 FR 3 @ 50, 2 @ 45, 1 @ 40

6 Kick 3 @ 60, 2 @ 50, 1 @ 40

6 IMO/FR @ 45

6 FR @ 50 D1-6 by :02

6 Kick @ 60 D1-6 by :02

6 FINS and Choice of Stroke @ 50 D1-6 by :02

Notes: Simple set, take down the effort with the sendoff on the first half, and then take down the effort on your own on the 2nd half.

Wednesday, August 25, 2021

 Wednesday, August 25, 2021 - Summer Training Block

Warmup

300 EZ

2 X 200

2 X 175

2 X 150

2 X 125

2 X 100

* all Pull @ :15R slow, quiet

Main Set

32 X 25 @ 30 8 each stroke IMO

12 X 50 @ :45 Every 4th FASTER and IMO

6 X 100 IM @ 2:00 nice and strong

Notes: start off with an ez pull and then get some stroke work in.

Tuesday, August 24, 2021

 Tuesday, August 24, 2021 - Summer Training Block

Warmup

600 K/S (Kick every 5th)

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

6 X 25 uh2o @ 50

Main Set

4 X [2 X 75 + 2 X 25 + 50] @ 80-40-60

75's = Board Kick

25's = uh2o Kick

50 = Swim uh2o to 15M both directions

9 Minute Kick F/E

3 minutes casual - 1 minute FAST

2 minutes casual - 1 minute FAST

1 minutes casual - 1 minute FAST

Notes: Two parts. Part I is a nice way to get some reps on your legs with a board, underwater, and then combining it with swimming. The finishing set is cut and dry, just keep the propulsion going with the legs.

Monday, August 23, 2021

 Monday, August 23, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ :15R reducing strokes, and lengthening streamlines

100 IM + 200 Kick + 300 Pull + 200 Kick + 4 X 25 D1-4 @ :15R

Main Set

4 X [6 X 75] @ 1:20 (add extra minute after #6)

#1 - 1st 25 FAST

#2 - 2nd 25 FAST

#3 - 3rd 25 FAST

#4 - 1st 50 FAST

#5 - 2nd 50 FAST

#6 - 75 FAST

Rd. 1 = FR, Rd, 2 = Kick FAST lengths, Rd. 3 STROKE on FAST lengths, Rd. 4 - add Fins

Notes: Nice Progression which will give you some active recovery, and allow you to accumulate some Quality lengths.

Friday, August 20, 2021

 Friday, August 20, 2021 - Summer Training Block

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, S/K, 3 IMO/FR, 3 FAST 1st 25

Main Set

2 X [5 X 25 @ 20] @ 4:00

2 X [2 X 25 + 50 + 2 X 25 @ 35] @ 4:00

2 X [50 + 75 + 50 @ 50] @ 4:00

1 X [2 X 100 @ 65] @ 4:00

*All Best Avg.

Notes: Great test to end the work week. This is a series of broken swims that start at 125 and work there way up to 200. Each round is on 4:00 which will give you some passive recovery. You can mix and match stroke, kick, and equipment as you wish, just GO!

Thursday, August 19, 2021

 Thursday, August 19, 2021

Warmup

200 EZ

30 X 25 w/ fins @ 30 as follows:

#1 - FR - single arm pulls with doggie paddle recover

#2 - BR - 12.5 Head UP fast hands, 12.5 full pull with dolphin kick

#3 - BK - single arm pulls

#4 - FL - single arm pulls with good timing with each kick

#5 - build

#6 - Sprint to 15M

Warmup

36 High Velocity Swims @ 70

6 X :10 Board Kick w/ no Breath

6 X Wall to Far Flags

6 X :10 uh2o Kick around far flags

6 X Far Flags to Wall

6 X :10 Board Kick w/ fins & no breath

6 X full 25's w/ fins

Notes: back to some traditional high velocity swims, move at your highest speeds!

Wednesday, August 18, 2021

 Wednesday, August 18, 2021 - Summer Training Block

Warmup

300 EZ

100 + 200 + 300 + 200 + 100 Pull

*slow, quiet, stroke limit

Main Set

900 K-S Pattern at a causal pace

50S - 50 K

100 S - 50 K

150 S - 50 K

150 S - 50 K

100 S - 50 K

50 S - 50 K

18 X 50 IMO/FR @ 50 stronger

3 X [3 X 25 @ 25] @ 4 FAST! choice of stroke and equipment

1 X 100 See what you got!

Notes: Rainbow, building set where there is plenty of ez, quiet, pulling and kicking to begin and then pick it up at the right time down the stretch.

Tuesday, August 17, 2021

 Tuesday, August 17, 2021 - Summer Training Block

Warmup

600 K/S (Kick every 5th 25)

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

6 X 25 @ 50 uh2o

Main Set

Board Kick 

500 + 400 + 300 + 200 + 100  @ :30R Sprinting every 5th-4th-3rd-other-full 100

12 X 75 @ 1:05 w/ Fins

*25 Side Kick FR, 25 FL Kick on BK, 25 6 beat FR

8 X 50 @ 1:20 uh2o kicking to 15M both ways

Notes: putting some work into the legs today

Monday, August 16, 2021

 Monday, August 16, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 3-45-30

*reducing strokes, and pushing streamlines

Main Set (36 Minutes)

3 X's

6 X 25 FAST + 100 EZ @ 25-2:30

3 X 50 FAST + 100 EZ @ 40-2:00

2 X 75 FAST + 100 EZ @ 50-1:40

Notes: Good FAST/EZ pattern to get the week off to a great start. 

Friday, August 13, 2021

 Friday, August 13, 2021 - Summer Training Block

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, S/K, 3 IMO/FR, 3 FAST 1st 25

Main Set (25 Minutes)

6 X's

[25 + 25 + 50 + 50 + 25] @ 30-40-50-60-70

*As Fast as Possible,

*2 Rds. Kick, 2 Rds. Stroke, 2 Rds. FR

Notes: Very Doable Set to finish out the week, Keep the peddle down from start to finish and put up some low numbers.

Thursday, August 12, 2021

 Thursday, August 12, 2021 - Summer Training Block

Warmup

200+ EZ Swim

12 X 75 w/ Fins @ 1:10

*25 Side Kick, 25 FL Kick on BK, 25 FR w/ 6 beat kick

Main Set (42 Minutes)

3 X's: 

6 X 50 FR @ 45

6 X 25 @ 25 Lowest stroke count

3 X 100 @ 1:30 FRIM-FRIM-IM

3 X 25 @ 40 Highest Tempo and Speed

Notes: Not your typical High Velocity Thursday, changing it up with trying to stay in control of your gears and stroke counts. the 50's FR and 100's FRIM/IM are steady and strong. When you get to the 6 X 25's, lock yourself into your lowest stroke count and hold yourself to it. When you get to the 3 X 25's, go the other way and crank up the tempo and speed. Stay in charge of your different gears and tempo's. Key to success in racing, just take a look at the men's Olympic 800/1500.

Wednesday, August 11, 2021

 Wednesday, August 11, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ :15R reducing strokes, and adding kicks, tighter streamlines

Main Set

3 X 300 Pull @ 4

4 X 200 Kick 1st 50-100-150-200 @ 3:15

4 X 100 IM @ 1:30

4 X 50 @ 1:15 P200

4 X 25 @ 1:15 FAST!!!

Notes: Rainbow set for the middle of the week, start long and quiet, and start ramping up the HR, tempo, effort as you go!

Tuesday, August 10, 2021

 Tuesday, August 10, 2021 - Summer Training Block

Warmup

600 K/S (kicking every 5th 25)

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

6 X 25 @ 50 uh2o kicking

Main Set

12 X 50 Board Kick @ 50

6 X 25 uh2o Kick @ 50

10 X 50 Board Kick @ 60

4 X 25 uh2o Kick @ 60

8 X 50 Board Kick @ 70

2 X uh2o Kick @ 70

Notes: Best effort from start to finish!

Friday, August 6, 2021

 Friday, August 6, 2021 - Summer Training Block

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, S/K, 3 IMO/FR, 3 Fast 1st 25

Main Set

5 X 25 @ 30 FAST

5 X 50 @ 50 F-F-E-F-F

5 X 75 @ 1:10 F-E-F-E-F

5 X 100 @ 1:30 E-F-E-F-E

5 X 125 @ 1:50 E-E-F-E-E

5 X 150 @ 2:10 EZ

Notes: The FAST reps go from 5 down to 0, but the reps do get longer. You will have some long, ez swimming at the end of the workout to end the week. You can definitely mix in some stroke or kick into this pattern.

Thursday, August 5, 2021

 Thursday, August 5, 2021 - Summer Training Block

Warmup

200 EZ

30 X 25 @ 35 w/ fins as follows:

#1 - FR Drill

#2 - BR Drill

#3 - BK Drill

#4 - FL Drill

#5 - build tempo to far flags

#6 - FAST to far flags

Main Set

36 Swims @ 70

6 Out/Back - from wall 2 stroke cycles + flip + 3 uh2o dolphins + sprint back to wall

6 FAST to far flags

6 Out/Back - same as above

6 FAST from MP to Wall

6 Out/Back - same as above

6 full 25's w/ fins & paddles

Notes: Alternating some traditional High Velocity Swims w/ some Out/Back's. There is no set point where you turn, it is up to your uh2o and stroke count as to where you will turn. On way back, get momentum going with at least 3 dolphin kicks (more is better) and then crank the tempo back to the wall.

Wednesday, August 4, 2021

 Wednesday, August 4, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ :15R reducing strokes and longer streamlines

Main Set (40 Minutes)

2 X [3 X 75 + 75] @ 60-90

3 X [3 X 75 + 50] @ 55-90

4 X [3 X 75 + 25] @ 50-90

Notes: This is a set for timing your biggest gear. The last 75-50-25 should be swum at your highest effort/biggest gear to work on finishing strong. The 1st 3 75's are strong and steady with a little bit of a challenge as the rest gets taken away a little bit.

Tuesday, August 3, 2021

 Tuesday, August 3, 2021 - Summer Training Block

Warmup

600 K/S (kick every 5th 25)

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

6 X 25 @ 50 uh2o kicking

Main Set (36 Minutes)

18 Minute Boark Kick - Whistle Kick Pattern as follows:

3 minutes of :20 FAST/:10 EZ

3 minutes of :40 FAST/:20 EZ

3 minutes of :20 FAST/:10 EZ

3 minutes of :40 FAST/:20 EZ

3 minutes of :10 FAST/:20 EZ

3 Minutes of :20 FAST/:40 EZ

18 X 50 no board @ 1:00

#1 - Side Kick Flutter

#2 - FL Kick on BK

#3 - swim - uh2o to 15M both ways

Notes: 1st half, grab a board and get red in the face while you work the legs. 2nd half you take the board away with some different skills while you keep the pressure on the legs.

Monday, August 2, 2021

 Monday, August 2, 2021 - Summer Training Block

Warmup

300 + 4 X 50 + 4 X 25 @ :15R reducing strokes, tighter streamlines

300 + 2 X 100 + 2 X 50 @ :15R Pull

300 + 200 + 100 @ :15R rotate kick pattern (25 left side, 25 right side, 25 FL on BK, 25 Swim)

Main Set (33 Minutes)

3 X's Through:

3 X 25 FAST + 50 EZ @ 20/60

75 FAST + REST @ 2

2 X 25 FAST + 50 EZ @ 30/60

50 FAST + REST @ 2

1 X 25 FAST + 25 EZ @ 30/30

1 X 100 FAST + REST @ 2

Notes: We have a 1:00 FAST/1:00 EZ pattern to start off August. We start off with 75's, cut it back to 50's and then finish each round with a big 100. The Last 100 is always FR, if you want to change it up, I would recommend doing the middle 25's and 50 stroke or kick. Last, you will alternate active recovery with passive recovery as you get to hang out on the wall after the 75-50-100, whereas you swim it out after the 25's.

Friday, July 30, 2021

 Friday, July 30, 2021 - Summer Training Block

Warmup

18 X 50 @ 50 

6 EZ, 6 K/S, 3 IMO/FR, 3 Fast 1st 25

Main Set (30 Minutes)

6 X 25 @ 30

1 X 50 @ 3:00

6 X 25 @ 30

1 X 75 @ 3:00

6 X 25 @ 30

1 X 100 @ 3:00

6 X 25 @ 30

1 X 125 @ 3:00

6 X 25 @ 30

1 X 150 @ 3:00

*BEST EFFORT from start to finish

Notes: the 25's allow you to reset and maintain control as well as quality control, extend the speed and effort from the 50 to the 150! Great test before the weekend

Thursday, July 29, 2021

 Thursday, July 29, 2021 - Summer Training Block

Warmup

300 EZ

30 X 25 w/ fins @ 30 as follows:

#1 - FR Drill

#2 - BR Drill

#3 - BK Drill

#4 - FL Drill

#5 - Build choice

#6 - FAST to flags

Main Set

36 High Velocity Swims @ 70

6 from flags to flags - no wall start, facing direction you are going - use legs to initiate momentum

6 from flags to flags - no wall start, facing opp. direction which means you will have to flip/spin first

6 from wall to far flags

12 X 25 w/ FINS

6 X 25 from dive

Notes: swimming at highest speeds and taking best strokes

Wednesday, July 28, 2021

 Wednesday, July 28, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 3-45-30 Reducing strokes and lengthening streamlines

Main Set

4 X 225 Pull @ :15R slow, quiet, limit strokes

4 X 175 Kick/Swim @ :15R

*Kick 1st 75, start picking up the HR and tempos

4 X 125 Indy IM @ :15R

*pick up the HR, effort, and tempos again

4 X 75 FR @ :15R

*High End Speed

4 X 25 Choice @ :15R

*BIG FINISH!!!

Notes: This is a rainbow set which forces you to manage your energy output and timing so you can work through all your gears and save the best for last. I left the sendoff's for you to figure out, keep the rest interval around 15Sec. from start to finish.

Tuesday, July 27, 2021

 Tuesday, July 27, 2021 - Summer Training Block

Warmup

600 Swim/Kick (Kick every 5th length)

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

12 X 45 @ 45 No Board

#1 - SIN WAVE Kick, #2 - Double Pullouts, #3 - FL Kick on Back

Main Set

6 X 100 @ 1:40 Kick/Swim no Board

*25 Kick on Right side, 25 Kick on Left side, 25 Kick on Back, 25 Swim

2 X 50 Board Kick @ 1:00

4 X 100 @ 1:40 Kick/Swim no Board - same as above

4 X 50 Board Kick @ 1:15

2 X 100 @ 1:40 Kick/Swim no Board - same as above

6 X 50 Board Kick @ 1:30

Notes: Tuesday Kick Pattern as you working hard to hold your lines on your side and Back. Get after it on the 50's with your board!

Monday, July 26, 2021

 Monday, July 26, 2021 - Summer Training Block

Warmup

200 EZ

6 X 50 @ 45 push 1st 25's a little

400 Pull w/ fewest strokes

6 X 50 @ 45 Push Even 50's a little

200 IM drill/Swim

Main Set

10 X 25 FAST + 300 EZ @ 30-5

6 X 50 FAST + 300 EZ @ 50-5

3 X 100 FAST + 300 EZ @ 1:40-5

2 X 150 FAST + 300 EZ @ 2:30-5

Notes: Monday Fast-EZ Pattern is 5 minutes ON, 5 minutes OFF. There is room to add a kicking/stroke pattern to what we are doing.

Friday, July 23, 2021

 Friday, July 23, 2021 - Summer Training Block

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, 3 IMO-FR, 3 FAST first 25

Main Set (30 minutes)

6 X 50 @ 2:00

6 X 100 @ 2:00

6 X 150 @ 2:00

6 X 100 @ 2:00

6 X 50 @ 2:00

*choice of stroke and equipment

Notes: high intensity swimming this afternoon. Feel free to put your own flavor into the set by mixing and matching strokes and equipment, but you should accumulate some high quality swimming.

Thursday, July 22, 2021

 Thursday, July 22, 2021 - Summer Training Block

Warmup

300 EZ + 4 X 25 Variable Sprints @ :15R

200 EZ Kick + 4 X 25 Kick Variable Sprints @ :15R

100 IM + 4 X 25 Stroke Variable Sprints @ :15R

Main Set

36 Swims @ 70

6 Wall to MP finishing w/ flip/spin

6 Wall to breakout + 4 stroke cycles

6 Wall to breakout + 4 stroke cycles + flip

6 Full 25 with flip on far wall

6 flags to wall, no wall start, working on finish skills

6 Full 25 w/ FINS and Paddles

Notes: the progression allows you to build upon each previous round.

Wednesday, July 21, 2021

 Wednesday, July 21, 2021 - Summer Training Block

Warmup

150 + 6 X 25 @ :15R few strokes, tight streamlines

150 + 6 X 25 @ :15R Strokes/stroke drills

150 + 6 X 25 @ :15R Board Kick/uh2o Kick

150 + 6 X 25 @ :15R Strong/FAST-EZ

Main Set (35 minutes)

3 Rounds:

1 X 25 FAST @ 30

3 X 50 Kick @ 50 D1-3

3 X 75 @ 1:10 D1-3

100 BLAST @ 1:30

300 EZ @ 5

Notes: Controlling your speed is the name of the game today, how many gears can you use? 

Tuesday, July 20, 2021

 Tuesday, July 20, 2021 - Summer Training Block

 Warmup

600 Kicking every 5th length

12 X 50 Kick-Swim, Swim-Kick @ 50

Main Set

Kick Swim as Follows: #1 = Kick-Swim, #2 = Swim-Kick, #3 = FAST Kick

3 X 300 @ 4:30

:extra :30

3 X 200

Extra :30

3 X 100

*All done with Board

30 X 25 @ 40

#1 - uh2o w/ fewest kicks

#2 - uh2o FAST

#3 - FAST, uh2o to 15M

*1st 12 w/o FINS, Last 18 w/ FINS

Notes: Tuesdays are for the legs and lungs.

Monday, July 19, 2021

 Monday, July 19, 2021 - Summer Training Block

Warmup

200 + 4 X 50  + 4 X 25 @ 15R - reducing strokes and tighter streamlines

10 X 100 @ 1:30

4 Pull - 3 Kick 1st 50, 3 FRIM-FRIM-IM

Main Set (36 Minutes)

6 X 50 FR FAST + 6 X 25 EZ @ 40

4 X 100 IM FAST + 4 X 75 EZ @ 1:30

4 X 150/175 FR FAST + 4 X 100 EZ @ 2:00

Notes: The Monday Fast-EZ pattern is 4-6-8 F/EZ, on the last round, push the rep to 175 if you can.

Friday, July 16, 2021

 Friday, July 16, 2021 - Summer Training Block

Warmup

7 X 200 @ :30R

1 - EZ, 2 Pull, 2 Kick 1st 150, 2 FRIM-IM

Main Set

3 X 900 @ 1:00R

#1

50K-50S

100K-50S

150K-50S

150K-50S

100K-50S

50K-50S

#2 - Pull - Keep same stroke count throughout

#3 - as 9 X 100, 3 @ 1:20, 3 @ 1:15, 3 @ 1:10

Notes: some longer swims to start the day, with a finish designed to get the HR up.

Thursday, July 15, 2021

 Thursday, July 15, 2021 - Summer Training Block

Warmup

600 Swim - Sculling every 5th 25

30 X 25 W FINS @ 30 as follows:

#1 - FR - drill

#2 - BR - drill

#3 - BK - drill

#4 - FL - drill

#5 - build tempo, choice of stroke

#6 - Sprint to far flags

Main Set

36 High Velocity Swims @ 70

8 X :10 Board Kick

4 X full 25

8 X MP to MP - no wall start and top end speed through turn

4 X full 25

8 X Flags to wall w/ Fins - no wall start and top end speed to finish

4 X full 25 w/ FINS

Notes: Get your reps in with your skills at your highest speeds

Wednesday, July 14, 2021

 Wednesday, July 14, 2021 - Summer Training Block

Warmup

24 X 75 @ 1:10

6 EZ, 6 Kick 1st 25, 6 FL-BK-BR, BK-BR-FR, 6 rotate 1st-2nd-3rd 25 FAST

Main Set (35 Minutes)

2 X [125 + 2 X 75 + 3 X 25] @ 90-60-30

*All FR

2 X [125 + 2 X 75 + 3 X 25] @ 90-70-35

*125 = FR, 75's = FL, 25's = BK-BR-FR

2 X [125 + 2 X 75 + 3 X 25] @ 90-80-40

*125 = FR, 75's = BK-BR-FR, 25's = FL

Notes: Nice Equation to Solve, the 125's are on a tight sendoff and will keep you honest at the beginning of each round, and then follow the sendoff pattern and stroke pattern to keep HR strong from start to finish.

Tuesday, July 13, 2021

 Tuesday, July 13, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 3-45-30 reducing strokes, tighter streamlines

100 +200 + 300 + 200 + 100 Pull @ :15R Slow, Quiet, Strict Stroke Count

Main Set (40 Minutes)

4 X [100 Board Kick + 50 Swim] @ 1:40-50

4 X [75 Kick No Board + 75 Swim] @ 1:20-1:10

*Kick is 25 on side, 25 on back, 25 SIN Wave

4 X [50 Board Kick + 100 Swim] @ 50-1:40

4 X [4 X 25 K-S-K-S @ 25] @ 2:30

*Kick is No Board Uh2o, Swim is uh2o to 15M

Notes: After a long quiet warmup, the main set will take you through a kick/swim progression. The entire set should see the HR increase as you go from round 1-4. Start the first round with some steady efforts, then pick it up with each round. The Last round is pretty tough as it is going to push you to pull off the sequence.

Monday, July 12, 2021

 Monday, July 12, 2021 - Summer Training Block

Warmup

600 K/S (Kick every 5th 25)

4 X 150 Pull @ 2:15 lowest stroke counts

12 X 50 @ 50 changing speeds, choice of strokes

F-E, E-F, All EZ, All FAST

Main Set (42 Minutes)

3 X 25 FAST + 50 EZ @ 20-1

3 X 50 FAST + 100 EZ @ 40-2

3 X 75 FAST + 150 EZ @ 60-3

3 X 100 FAST + 200 EZ @ 80-4

3 X 125 FAST + 250 EZ @ 1:40-5

3 X 150 FAST + 300 EZ @ 2:00-6

Notes: Great Fast-EZ pattern that will extend you from 1 minute up to 6.

Friday, July 9, 2021

 Friday, July 9, 2021 - Summer Training Block

Warmup

24 X 75 @ 1:10

6 EZ, 6 Kick 1st 25, 6 FL-BK-BR, BK-BR-FR, 6 Rotate 1st-2nd-3rd 25 FAST

Main Set (48 Minutes)

6 X 150 FR @ 2:00

6 X 100 Kick @ 2:00

6 X 75 Stroke @ 2:00

6 X 50 FR @ 2:00

Notes: Hold Best Effort throughout, you will be able to naturally faster as you get more rest from start to finish.

Thursday, July 8, 2021

 Thursday, July 8, 2021 - Summer Training Block

Warmup

300 EZ/Loosen

30 X 25 @ 30 w/ Fins

#1 - FR Drill

#2 - BR Drill

#3 - BK Drill

#4 - FL Drill

#5 - Build

#6 - Sprint to Far Flags

Main Set

36 High Velocity Swims @ 70

6 Board Kick no Breath to :10 or 15M

6 uh2o kick full 25's

4 Flags to Flags (no wall take off)

4 MP to MP

4 MP to Wall

12 25's w/ fins IMO

Notes: Thursday are for swimming our highest velocities.

Wednesday, July 7, 2021

 Wednesday, July 7, 2021 - Summer Training Block

Warmup

600 K/S (Kick Every 5th 25)

12 X 50 K/S @ 50 Odd's w/ Board, Even's w/o Board

Main Set

12 X 100 Board Kick

6 @ 1:40, 4 @ 1:30, 2 @ 1:20

12 X 25 @ 50 uh2o 

12 X 50 @ 1:10 uh2o to 15M both ways best avg.

Notes: Legs and underwater skills day. Start off by getting some work with the legs with a nice descend. Knock out some underwater 25's in the middle of the set and it is meant to be underwater the entire way. Finish with some 50's that give you enough rest to surface at the 15M BOTH WAYS! You can adjust sendoff's, but if you make sendoff's faster, don't sacrifice the instructions.

Tuesday, July 6, 2021

 Tuesday, July 6, 2021 - Summer Training Block

Warmup

15 X 100 @ 1:40

3 EZ, 6 Pull, 3 K/S, 3 FRIM-FRIM-IM

Main Set

2 X 25 FAST @ 25

50 EZ @ 1:00

4 X 25 FAST @ 25

100 EZ @ 2:00

6 X 25 FAST @ 25

200 EZ @ 3:00

4 X 25 FAST @ 30

100 EZ @ 2:00

2 X 25 FAST @ 30

50 EZ @ 1:00

4 X 25 FAST @ 30

100 EZ @ 2:00

6 X 25 FAST @ 25

200 EZ @ 3

4 X 25 FAST @ 25

100 EZ @ 2:00

2 X 25 FAST @ 25

50 EZ

Notes: Fast-EZ training today, equal parts work:rest in a 1-2-3-2-1-2-3-2-1 minute pattern

Friday, July 2, 2021

 Friday, July 2, 2021 - Summer Training Block

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, 3 IMO/FR, 3 FAST 1st 25

Main Set (30 Minutes)

15 X 100 @ 2:00

5 Kick

5 IM or Stroke

5 FR w/ Fins

*all best Avg.

Notes: Get straight to it before the Holiday Weekend. Hold your best avg. Keep the HR high and give yourself some feel good vibes going into the weekend

Thursday, July 1, 2021

 Thursday, July 1, 2021 - Summer Training Block

Warmup

9 X 100 @ 1:40

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

12 X 25 @ 40 Variable Sprint

*middle 4 Kick

Main Set

30 High Velocity Swims @ 70

12 X 25 uh2o w/ fins 

12 X 25 Swim w/ Fins

6 X 25 swim from Dive @ 2:20 (double the time)

Notes: High Velocity Swim, note that we are doubling the rest on the last 6 so you can be ready to do great starts and 25's.

Wednesday, June 30, 2021

 Wednesday, June 30, 2021 - Summer Training Block

Warmup

600 K/S (100 Swim/50K)

4 X 175 Pull @ 3:00

Breathing Pattern - 1st 100 keep head down for 5-6 in middle of pool

last 75 Breath 3-2-1 breath per 25

Main Set (40 minutes)

6 X 75 @ 1:10 Kick 1st 25

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

4 X 150 @ 2:15 D1-4

6 X 75 @ 1:15 FAST FR

6 X 75 @ 1:15 EZ

Notes: Nice rainbow set which you want to control your energy output so that you get faster from start to finish. Use the 175's pull to stretch it out, lock in some good efforts with the 75's and 100's, building the HR and getting uncomfortable on the 150's and then finishing with some big 75's and some recovery.

Tuesday, June 29, 2021

 Tuesday, June 29, 2021 - Summer Training Block

Warmup

600 K/S (Kick every 5th 25)

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

6 X 25 uh2o kicking @ 40

Main Set

3 X 300 Board Kick @ 5:00

100 EZ Swim @ 1:30

6 X 25 uh2o kicking @ 50

100 EZ Swim @ 1:30

3 X 200 Board Kick @ 3:30

100 EZ Swim @ 1:30

6 X 25 uh2o kicking @ 50

100 EZ Swim @ 1:30

3 X 100 Board Kick @ 1:40

100 EZ Swim @ 1:30

6 X 25 uh2o kicking @ 50

100 EZ Swim

Notes: Obviously a leg day, All board kicking is D1-3, the uh2o kicking is all fast and all underwater (uh2o)

Monday, June 28, 2021

 Monday, June 28, 2021 - Summer Training Block

Warmup

300 + 4 X 50 + 4 X 25 @ 3-45-30 reducing strokes and getting more streamlined

30 X 25 @ 30 in groups of 6

#1 - FL - single-double

#2 - BK - single-double

#3 - BR - 1P-2K

#4 - FR - side kick

#5 - build, choice

#5 - spring 1st 15M, choice

Main Set (42 minutes)

4 X 50 FAST + 3 X 50 EZ @ 45-60

3 X 75 FAST + 3 X 50 EZ @ 60-60

2 X 100 FAST + 3 X 50 EZ @ 90-60

1 X 200 FAST + 3 X 50 EZ @ 3-60

2 X 100 FAST + 3 X 50 EZ @ 90-60

3 X 75 FAST + 3 X 50 EZ @ 60-60

4 X 50 FAST + 3 X 50 EZ @ 45-60

Notes: Be ready for some higher intensity heading into the holiday weekend! Pick your strokes today and enjoy the 3 minutes ON, 3 minutes OFF pattern

Friday, June 25, 2021

 Friday, June 25, 2021 - Summer Training Block

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, 3 IMO/FR, 3 FAST 1st 25

Main Set (30 minutes)

6 X 100-200-300 @ 5:00

*pick your distance, stroke, and equipment

Notes: Nice way to finish the work week. Pick your distance and put 6 great swims together. 

Thursday, June 24, 2021

 Thursday, June 24, 2021 - Summer Training Block

Warmup

200 EZ + 300 K/S + 400 Pull + 300 K/S + 8 X 25 Variable Sprint

All @ :15R

Main Set

36 High Velocity Swims @ :70

6 :10 second kicks w/ Board

6 uh2o kicks w/o Board

6 Flags to Flags

6 MP to Wall

6 Wall to Far Flags

6 w/ Fins full 25

Notes: Everything done at highest speeds, don't skip the rest, you need it to do the workout the right way.

Wednesday, June 23, 2021

 Wednesday, June 23, 2021 - Summer Training Block

Warmup

300 EZ

24 X 50 @ 50

6 K/S, 6 IMO/FR, 6 K/S no board, 6 alt. F-E, E-F

Main Set

3 X's:

100 + 2 X 50 @ 1:20-40

100 + 50 @ 1:20-40

100 + 4 X 25 @ 1:15-30

100 + 2 X 25 @ 1:10-20

*extra 1:00 between rounds

Shake it Out

400 + 200 + 400 + 200 + 400

*400 = Pull maintain lowest stroke count

*200 = Casual Board Kick

Notes: Part I of the main set is a set that will test your ability to change speeds and stay in control, the 100's should be strong, middle gear, the 50's and 25's should be FAST, in a bigger or biggest gear. Get some long strokes and kicks to close out the day.

Tuesday, June 22, 2021

 Tuesday, June 22, 2021 - Summer Training Block

*sorry for temporary pause, vacation and swim camp took me out of my rhythm.

Warmup

300 + 4 X 50 + 4 X 25 @ :30R getting longer and more streamlined

8 X 75 Pull @ 1:05

Main Set (40 Minutes)

20 X 25 @ :30 IMO

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

10 X 75 FR @ 1:00

20 X 25 @ :30

4 F - 1 EZ

3 F - 2 EZ

2 F - 3 EZ

1 F - 4 EZ

Notes: General Conditioning Day, starts with some IMO swimming, then getting some legs involved, followed by some steady FR, and then closing out with some changes in speed.

 

Thursday, June 10, 2021

 Thursday, June 10, 2021 - Summer Training Block

Warmup

300 EZ

20 X 25 @ 30 Variable Sprints

4 FR, 4 Kick, 4 Strokes, 4 Kick, 4 FR

Main Set (42 minutes)

36 Swims @ 70

8 :10 Second Kicks BLAST w/ no breath w/ board

8 MP (mid-pool) to MP, start with underwater kicks

8 25's choice of stroke

8 25's w/ fins and paddles

Notes: Warmup gets you ready to swim fast, get faster as you go through each round of variable sprints. Accumulate 36 really good efforts today. Don't short change the rest, you need it in order to do the set properly.

Wednesday, June 9, 2021

 Wednesday, June 9, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ :15R getting longer and more streamlined as we go

Main Set

8 X 125 Pull @ 1:40 Smooth, few strokes

8 X 100 K/S @ 1:30 Steady Effort

8 X 75 @ 1:15 Strokes/IM/Choice Pick up Effort

8 X 50 FR @ 35-40 Big Finish

Notes: a classic rainbow set in which you want to control your energy output so that you get to the end with your best and highest HR. Each round gets a little stronger and HR increases. Nice test.

Tuesday, June 8, 2021

 Tuesday, June 8, 2021 - Summer Training Block

Warmup

300 EZ

300 Kick every 3rd 25 w/ board

300 25 Kick on side, 25 Kick on back, 25 swim NO board

300 Kick 50 w/ board, 50 w/o

Main Set: (45 Minutes)

5 X [3 X 25 + 3 X 50 + 75] @ 40-50-1:30

25's = underwater

50's = Board Kick FAST

75 = Swim maximizing 15M underwater

*have board on other side of the pool ready to go.

15 X 50 Board Kick @ 1:00 Best Avg.

Monday, June 7, 2021

 Monday, June 7, 2021 - Summer Training Block

Warmup

15 X 100 @ :15R

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

Main Set

54 X 50 @ 50

1 FAST - 8 EZ

2 FAST - 7 EZ

3 FAST - 6 EZ

4 FAST - 5 EZ

5 FAST - 4 EZ

6 FAST - 3 EZ

Notes: Great Fast/EZ pattern to start the week, you can accumulate some good speed and mix it up by adding kick or strokes, make it your set!

Wednesday, June 2, 2021

 Wednesday, June 2, 2021 - Summer Training Block

Warmup

500 EZ, Kick every 5th 25

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

Main Set

5 Minute Kick @ 6:00

20  FAST - 10 EZ

2 underwater 25's @ 1:00

5 Minute Kick @ 6:00

30 FAST - 15 EZ

4 underwater 25's @ 50

5 Minute Kick @ 6:00

40 FAST - 20 EZ

6 underwater 25's @ 40

5 Minute Kick @ 6:00

50 FAST - 10 EZ

8 X 25's Swim @ 30 underwater to 15M every length

300 EZ Kick/Swim to Shake it Out

LEG DAY!

Tuesday, June 1, 2021

 Tuesday, June 1, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 3/45/30

*getting longer and more streamlined as you go

12 X 75 @ 1:10

4 Kick 1st 25, 4 Indy IM Kick 1st 25, 4 Fast 1st 25-50-25-50

Main Set

4 X's:

2 X 75 + 3 X 25 + 125 @ 1:10/40/2:00

Rd. 1 = Kick 75's and 25's, FAST FR on 125

Rd. 2 = 75's - FL-BK-BR, BK-BR-FR, 25's = FL-BK-BR, 125 = FAST FR

Rd. 3 = FR BEST AVG.

Rd. 4 = FINS, choice of stroke, best avg.

3 X 300 Pull to stretch it back out

Notes: good effort from start to finish with some strong/fast 125's, long slow pull to close it out.

Friday, May 28, 2021

 Friday, May 28, 2021 - Summer Training Block

Warmup

300 EZ + 200 Kick + 100 Pull + 200 Pull + 300 Pull @ :15R

Main Set

6 X 25 + 6 X 50 @ 30/40

6 X 25 + 4 X 75 @ 35/60

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

6 X 25 + 2 X 150 @ 45/2

6 X 25 + 300 @ 50/--

Notes: Start Fast and stay Fast with the 25's, bring down the pace with the 50's to 300's, should be a good Thursday test.

Tuesday, May 25, 2021

 Tuesday, May 25, 2021 - Summer Training Block

Warmup

300 EZ + 12 X 50 K/S, S/K @ 50

Main Set (45 Minutes)

9 X 100 Board Kick @ 1:40 strong and Steady

24 X 25 @ 40 underwater

*odd's - underwater fly/back

*even's - double pullouts

20 X 50 @ 1:00 Swim

*underwater to 15M on every length

Notes: Leg Day!!! and underwater skills

Monday, May 24, 2021

 Monday, May 24, 2021 - Summer Training Block

Warmup

10 X 150 @ :15R

3 EZ, 4 Pull, 3 Kick 1st 50-100-150

Main Set (45 Minutes)

30 X 100 @ 1:30

6 FAST 1st 50 Kick

6 FAST 1st 50 Stroke

6 FAST 1st 50 FREE

12 - 3 FAST - 3 EZ - 2 FAST - 2 EZ - 1 FAST - 1 EZ

Notes: Threshold set to start the week, notice that it is equal work:rest ratio. The starts off with some short 50's FAST and you can recover on the 2nd 50, then we up it to 100's on the last 12.

Friday, May 21, 2021

 Friday, May 21, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 3-45-30 stretching it out!

Casual Swim-Kick Pattern

400 Swim - 200 Kick

300 Swim - 150 Kick

200 Swim - 100 Kick

100 Swim - 50 Kick

Main Set

3 X's:

3 X 25 + 50 @ 30

3 X 25 + 2 X 50 @ 35

3 X 25 + 3 X 50 @ 40

1:00 between Rd.'s

*25's are Kick, Stroke, FR, the 50's are always FR

*add Fins to last Rd.

*All FAST!!

Notes: Nice Pattern to accumulate some FAST swimming, and give you a little challenge. Long quiet warmup with a good short set for a Friday afternoon.

Thursday, May 20, 2021

 Thursday, May 20, 2021 - Summer Training Block

Warmup

12 X 75 @ 1:10

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

12 X 25 @ 40 Variable Sprint

Main Set

30 Big Swims @ 70

6 X :10 second BLAST w/ Board

6 X :15 second BLAST vertical Streamline

6 X 25 from Flags (no wall)

6 X 25 from wall

6 X 25 w/ FINS & PADDLES

Notes: Swimming at Highest Velocities today, Air consumption should be at a minimum during repeats. It is important to space out each rep 1:00 apart.

Wednesday, May 19, 2020

 Wednesday, May 19, 2020 - Summer Training Block

Warmup

6 X 250 @ :30R

#1 - EZ

#2 - Kick 1st 150

#3 - 25FL-50BK-75BR-100FR

#4 - Kick 1st 150

#5 - done as 5 X 50 F-E-F-E-F @ :10R

Main Set (45 Minutes

2 X's

[300 Swim @ 4 + 6 X 25 Kick @ 30] @ 8:00

[200 Swim @ 2:40 + 4 X 25 Kick @ 30] @ 5:00

[100 Swim @ 1:20 + 2 X 25 Kick @ 30] @ 3:00

8 X 25 Swim @ 45 underwater to 15M and over kicking

Notes: This set is a speed control set. The 300, 200, and 100 are done as descending efforts by 75-50-25 within each swim. The 25's Kick are All FAST and can be done with or without a board. The last 8 25's of each round are FAST swimming with enough time to make sure we can maximize our underwater kicking. Note there is some rest built in to the set so you can execute the game plan.

Tuesday, May 18, 2021

 Tuesday, May 18, 2021 - Summer Training Block

Warmup

200 EZ + 300 Kick every 3rd 25 + 400 Pull + 300 Kick Every 3rd 25 + 8 X 25 Variable Sprints

Main Set (45 Minutes)

10 X 100 FR @ 1:20-30

10 X 75 @ 1:20-30 2 Kick - 2 IM (FL-BK-BR, BK-BR-FR), 2 Kick, 2 IM, 2 Kick

100 + 200 + 300 + 400 @ 1:30 per 100

Notes: Keep it Long and smooth today, keeping the HR down and accumulate a little volume. Starts with some steady 100's, followed by some kick and stroke, and finishes with some reps of increasing length.

Monday, May 17, 2021

 Monday, May 17, 2021 - Summer Training Block

Warmup

4 X 150 @ :15R 1st Swim, then Pull

4 X 125 @ :15R Kick 1st 75

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

Main Set (45 Minutes)

2 X 25 + 2 X 25 @ 25-35

4 X 25 + 4 X 25 @ 25-35

6 X 25 + 6 X 25 @ 25-35

8 X 25 + 8 X 25 @ 25-35

1 X 50 + 1 X 50 @ 45-75

2 X 50 + 2 X 50 @ 45-75

3 X 50 + 3 X 50 @ 45-75

4 X 50 + 4 X 50 @ 45-75

Notes: The reps on the left are FAST!, the reps on the right are EZ/Active Recovery. Using this pattern, you can easily cater to your needs by using Kick or Stroke throughout the set to cover your needs. You will notice that we have transitioned to the Summer Training Block, which will take us through June and July before using August to rest before the collegiate season.

Friday, May 14, 2021

 Friday, May 14, 2021 - Spring Training Block

*Next Week starts the Summer Training Block

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, 3 IMO/FR, 3 Fast 1st 25

Main Set

2 X 100 @ 1:30

4 X 100 @ 1:25

6 X 100 @ 1:20

4 X 100 @ 1:15

2 X 100 @ 1:10

Notes: A short descending effort today. Adjust the sendoff to what you need, but using these sendoff's a good goal would be to be holding 1:10's on the first 2 rows, 1:05's on the middle 6, just above 1:00 for next 4 and then sub 1:00 for last 2. Take that pattern and adjust to where you feel is a good place to end for you. You should be ending with your fastest 2 100's on about :10R. Have a great Weekend!

Thursday, May 13, 2021

 Thursday, May 13, 2021 - Spring Training Block

Warmup

12 X 100 @ 1:40

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

12 X 25 @ 40 Variable Sprint, Kick Middle 4

Main Set

24 High Velocity Swims @ 70

4 :10 Board Kick No Breath

4 full 25's uh2o Kick w/ Fins

4 :10 Vertical Streamline Kick

4 from flags to wall (get propulsion from legs first)

4 from wall to far flags

4 full 25's w/ fins

Notes: Swim at your highest speeds below and on the surface of the water, accumulate the money strokes!

Wednesday, May 12, 2021

 Wednesday, May 12, 2021 - Spring Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 3/45/30 stretching out out

4 X 125 Indy IM @ :15R Kick the middle 25's

Main Set (26 minutes)

2 X's:

6 X 75 @ 1:20

50 FL-25BK

25 FL - 50 BK

50 BK - 25 BR

25 BK - 50 BR

50 BR - 25 FR

25 BR - 50 FR

6 X 50 IM @ 50

*50 IM = 2 strokes of FL and then BK to wall. 2 strokes BR and then FR to wall.

Notes: Transition is the theme for the day. always changing from stroke to stroke, never get comfortable for too long. Effort should stay the same from start to finish

Tuesday, May 11, 2021

 Tuesday, May 11, 2021 - Spring Training Block

Warmup

300 EZ

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

6 X 25 @ 50 uh2o

2 dolphins

2 double pullouts - get all the way across

2 dolphins

Main Set (30 minutes)

5 X's

4:00 Minute Board Kick @ 4:30

2 FAST uh2o 25's @ 45

Notes: A good day to have a friend. Use the 4:00 Kick to find a steady effort, alternate 50 of Flutter Kick with 50 of Fly Kick. Don't be afraid to do a U turn at the 4 minute mark so you can stay on sendoff. Use the 25's to spike the HR and the effort. Crank them out and then get back to your steady board kick.

Monday, May 10, 2021

 Monday, May 10, 2021 - Spring Training Block

Warmup

3 X 100 EZ

3 X 150 Kick 1st 50-100-150

3 X 200 Pull

*all on :15R

Main Set (30 minutes)

5 X 75 FAST + 50 EZ @ 1:00

3 X 100 FAST + 2 X 50 EZ @ 1:20-1:00

4 X 50 FAST + 2 X 100 EZ @ 45-1:30

1 X 150 FAST + 2 X 125 EZ @ 2:00

1 X 50 FAST + 4 X 75 EZ @ 1:00-1:15

Notes: The pattern with the numbers is a little hard to follow today, it will make more sense when you look at the time. You will mix 5-4-3-2-1 minutes of FAST swimming with 1-2-3-4-5 minutes of EZ swimming. If you want to mix in some stroke or IM, change the distance of the rep, not the sendoff, so you can keep the 5-4-3-2-1 pattern.

Friday/Saturday, May 7-8, 2021

 Friday, May 7, 2021 - Spring Training Block

Warmup

9 X 100 @ 1:40

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

Main Set (30 minutes)

2 X 75 + 100 + 125 @ 1:10-20-30/40

extra :30

2 X 75 + 100 + 150 @ 1:10-20-40/50

extra :30

2 X 75 + 100 + 175 @ 1:10-20-50/2:00

extra :30

2 X 75 + 100 + 200 @ 1:10-20-2:00/10

Notes: a little bit of a challenge today as you set yourself up with the 75's and 100, then test yourself with trying to get under the number on the last swim. You have some extra time built in after each round so if you miss the number, you can regroup and get after the next one.

Saturday, May 8, 2021 - Spring Training Block

Warmup

18 X 50 @ 50

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

Main Set (15 Minutes)

5 X 100 @ 3:00 your choice of kick/stroke/equipment

Notes: Go big today, drop some low numbers and move on to the rest of your weekend.

Thursday, May 6, 2021

 Thursday, May 6, 2021 - Spring Training Block

Warmup

2 X 200

2 X 175

2 X 150

2 X 125

2 X 100

*All on :15R, swim first 200, then pull the rest

Main Set (30 Minutes)

24 Swims @ 70

3 X's

2 X uh2o Kick to MP + FLIP

2 X uh2o Kick to 15M + FLIP

2 X uh2o Kick to 15M + Swim to Wall + FLIP

2 X 37 1/2 w/ FINS, uh2o to 15M on 1st 25 and last 12 1/2

Notes: the usual pattern, making sure we have about a minute between each effort, and this pattern build the length of the effort all the way up to a 37 1/2. Swim at your highest speeds!!

Wednesday, May 5, 2021

 Wednesday, May 5, 2021 - Spring Training Block

Warmup

400 FRIM + 16 X 25 4IMO Kick - Drill - Kick - Swim @ :30R/:30

Main Set

8 X 75 Kick @ 1:15-30 IMO 2 Ea.

6 X 100 FRIM @ 1:20-30

3 X 200 IM @ 3:00

Notes: Wednesday's have become some good IM days. Last week was a 30 minute IM, today we start with the legs, then we move to some FRIM to keep the FL away, and then we put it all together for some strong 200IM's.

Tuesday, May 4, 2021

 Tuesday, May 4 2021 - Spring Training Block

Warmup

200 EZ

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

6 X 25 @ 50 underwater

*2 SIN wave, 2 all the way, 2 double pullouts for distance

Main Set (30 Minutes)

8 X 150 @ 2:30 Kick-Swim as follows:

1st 50 = Board Kick (Odd - Flutter, Even - FL/BR)

Middle 50 = Kick, no board, 3 on side, 3 on back, 2 SIN wave

Last 50 = Swim w/ overkick,

 

5 X [50 + 2 X 25] @ 40 w/ Fins

*50 = Board Kick ALL OUT

*25 = uh2o ALL OUT

Notes: First set is dominated by the legs and you will be put some work into the legs in different lines and positions. The last 10 minutes, brings some intensity into the mix and will test your lung capacity.

Monday, May 3, 2021

 Monday, May 3, 2021 - Spring Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 3/45/30 stretching it out as you go

20 X 25 @ 30

4 EZ - 4 FAST

3 EZ - 3 FAST

2 EZ - 2 FAST

1 EZ - FAST

*getting into the Fast/EZ Pattern

Main Set

5 X [75 FAST FR + 50 EZ] @ 1:00

5 X [2 X 25 FAST Kick + 50 EZ] @ 30-1:00

*take 1:00 to add FINS

5 X [3 X 25 FAST Choice + 50 EZ] @ 20-1:00

Notes: alternating 1:00 FAST/1:00 EZ for the duration of set with an extra minute to add some fins, a good test.

Thursday, April 29, 2021

 Thursday, April 29, 2021 - Spring Training Block

Warmup

18 X 50 @ 50

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

12 X 25 Variable Sprints @ 35 Middle 4 Kick

Main Set

24 Swims @ 70

9 as follows:

1 - Sprint to far flags, 2 - flags to wall to MP, 3 - 15M to wall

9 Kick - :10 second BLASTS

6 w/ fins & pads - full 25's

Notes: High Velocity Day, 24 swims, 1:00 apart, BE FAST!!!

Wednesday, April 28, 2021

 Wednesday, April 28, 2021 - Spring Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 3/43/30 stretching it out as you go

8 X 125 Indy IM @ :30R middle 25 Kick

Main Set (30 Min)

16 X 25 FL @ 30

6 X 75 BK @ 1:10

4 X 100 BR @ 1:45

16 X 25 FR @ 30

Notes: Think of this set as a 30 minute IM, work hard from start to finish!

Tuesday, April 27, 2021

 Tuesday, April 27, 2021 - Spring Training Block

Warmup

500-400-300-200-100 @ :15R

*Kick Every 5th-4th-3rd-other-full

*Board Kick on 500-300-100, SIN Wave Kick on 400-200

Main Set (29 Minutes)

3 X 100 Board Kick @ 1:40

6 X 25 uh2o @ 40

2 X 150 Board Kick @ 2:30

3 X 50 uh2o to 15M @ 1:20

1 X 300 Board Kick @ 5

2 X 75 uh2o to 15M @ 2:00

Notes: Strong Board Kicking and good underwater Kicking make a successful swimmer. Work hard from start to finish!

Monday, April 26, 2021

 Monday, April 26, 2021 - Spring Training Block

Warmup

3 X 100 EZ @ :15R

3 X 150 Pull @ 2:10

3 X 75 Kick/Swim @ 1:10 (Kick 1st 25)

3 X 50 IMO @ 50

3 X 25 D1-3 @ 30

Main Set (30 Minutes)

10 X 75 @ 1:00 FAST

5 X 125 @ 2:00 EZ

5 X 75 @ 1:00 FAST

3 X 100 @ 1:40 EZ

Notes: 10 Minutes FAST - 10 Minutes EZ - 5 FAST - 5 EZ to start out the week, if you want to add IM/stroke feel free to move the sendoff to 1:05-10, but keep the reps the same.

*IF racing this weekend at the invite, cut it in half.

Friday-Saturday, April 23-24, 2021

Friday, April 23, 2021 - Spring Training Block

Warmup

12 X 100 @ 1:40

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

Main Set (30 minutes)

3 X's:

6 X 25 + 150 @ 25/1:50 (2:00)

4 X 25 + 100 @ 30/1:10 (20)

2 X 25 + 50 @ 35/1:00

150-100-50 is always FR

25's are Rd. 1 - Kick, Rd. 2 Stroke, Rd. 3 - FR

Notes: Good general conditioning set. Keep it moving by going straight through the set, the effort should stay the same from start to finish.

Saturday, April 24, 2021 - Spring Training Block

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, S/K, 3 IMO/FR, 3 Fast 1st 25

Main Set (15 Minutes)

5 X [25 + 50 + 75] @ 1:00

*choice of stroke and equipment

Notes: 15 minutes to crank it out with some high intensity.

Thursday, April 22, 2021

 Thursday, April 22, 2021 - Spring Training Block

Warmup

18 X 50 @ 50

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

8 X 25 @ 45 Variable Sprints

Main Set

24 Swim @ 70

8 - MP to Wall + Flip + Plunge

8 - Flags to Wall Finish

8 - add Fins full 25's

Notes: Today's High Velocity Swims have some different sequences. The first 8 start at MP and go into the wall for a turn and then a plunge which is going to test your lung capacity, Go the distance and work the lungs! The last 16 are straight forward. The middle 8 are starting without the wall, remember to use your legs first and then add the arms. The last 8, add fins and go nuts!