Tuesday, January 12, 2021

Statistics never work as well as we might think. Since we are human, statistics don’t change minds. It is the stories we tell ourselves (and others) that do.

Warmup

4 X 100 @ 1:30 EZ

4 X 100 K/S @ 1:30-40

4 X 100 Pull or stroke/IM pattern @ 1:30-45

4 X 100 @ 1:30 Fast 1st 25-50-75, last 25

Main Set

18 X 100 @ 1:40

18 X 50 @ 1:00 (add F + P)

*follow the following pattern for both

F-E-F-F-E-F-F-F-E-E-E-F-E-E-F-E-F-E

*the last 3 single FASTS are always FR, mix in any strokes/IM’s on the first 1-2-3FASTS

Shake it Out

300 Pull @ :30R

300 Casual Kick @ :30R

12 X 25 skills/drills/pretty strokes @ :10-15R

Notes: High Performance Day, with one of my favorite F-E patterns. Always a great test. Don't forget to shake it out before you leave.

Monday-Tuesday 1/12 - Strength

 Tuesday 1/12

Warm-Up:

A1. Inch-worm w/ two push-ups : 3x3

A2. Back Squat (Lightweight): 3x10

A3. Mountain Climber Stretch: 3x4 ea

A4. Hollow Body Hold: 3 (3x20s)

B1. KB Swing: 3x10

B2. Box Jump: 3x6

C1. Barbell Deadlift: 3x5

C2. Dumbbell Split Squat: 3x8 ea

C3. Bird-Dog Row: 3x10 ea

D1. Inverted Row: 3x10

D2. Dumbbell Bench Press: 3x10

D3. SB Plank: 3x45s

 Monday, January 11, 2021

Leadership can come from all levels. It must.

Warmup

3 X 300 @ :30R 1 EZ, 2 Pull

3 X 200 @ :30R Kick 1st 50-100-150

3 X 100 @ 1:40 FRIM-FRIM-IM

Main Set

Part I – Skills (connecting/timing)

24 X 50 @ :50 (:15R) adjust if needed

6 FR – opp. Paddle/Fin

6 BK – same paddle/Fin

6 BR – 25 (3 handles and reach-tuck-kick to plunge), 25 3-3-3 (kick, pull, full stroke)

6 FL – 25 (2 singles + double to chin), 25 (3 well connected strokes)

Part II – General Conditioning (Strong and Steady, no high’s or lows)

6 X 100 Pull + 6 X 50 Kick @ 1:15-20/50-55

5 X 100 IM/stroke pattern + 5 X 50 Kick @ 1:20-40/50-55

4 X 100 FR + 4 X 50 Kick @ 1:10-20/50-55

3 X 100 Pull + 3 X 50 Kick @ 1:15-20/50-55

2 X 100 IM/Stroke pattern + 2 X 50 Kick @ 1:20-40/50-55

1 X 100 FR + 50 Kick @ 1:10-20/50-55

Notes: To start the week, there should be no high intensity, or lazy swimming, rather just good strong, steady swimming from start to finish. We have done all the progressions in the skill section. The pattern in the general conditioning give you some options for sendoff’s which should allow everyone to make it work for the you. It should be swum straight from start to finish with short rest (:15R +/-)

Week of 1/4: Strength training workouts #2 & #3

Here are the 2nd and 3rd dry workouts for the week, the Calvin weight room is only open today and tomorrow, but some have access to weights off campus. Both are good. As usual, you should use the last 10-15 minutes to do some stretching. the list of what Monty has done with you is below

Workout #2 

Warm-Up:

A1. Cat/Cow: 3x6 ea

A2. Bear Hold to long lever plank: 3x4 

(hold each position for 5s- One set will take you 40 seconds)

A3. Goblet reverse lunge: 3x8 ea

A4. DeadBug: 3x12

B1. KB Single Leg RDL: 3x10 ea

B2. DB Step Up: 3x10 ea

B3. KB Bottoms Up Press + Tricep: 3x8-10 ea 

(hold by the handle upside down; use lightest KB             

C1. Chest Supported Row (45 deg): 3x12

C2. Incline (45 deg) Chest Press: 3x10

C3.  Banded Half Kneel High to Low Row: 3x10-12 ea

D1.  Split Squat Jumps: 3x12 ea

D2. Squat Jacks: 3x15

D3. MB Slams: 3x12

Workout #3

 

Warm-Up

A1. Walking Lunges: 3x12

A2. SL Glute Bridge: 3x12 ea

A3. Broad Jump (soft landing): 3x8

A4. Hollow Body Hold: 3 (3x15s)

B1. Hang Cleans: 3x5

B2. Dumbbell Thruster (squat to press): 3x8

C1. Split Drop Box Jump: 3x6 ea

C2. Burpee: 3x10

D1. Renegade Push-Up: 3x10

D2. Hanging Leg Raise: 3x10

D3. Pallof Press: 3x12

E1. McGill Press: 3x10 ea

E2. Bent-Over SeeSaw Row: 3x12

E3. SB Plank Circles: 3x10 ea

Mobility Exercises:

Squat with rotational reach: 6-10x ea

Mountain climber stretch: 6-10x ea

PVC (pole) shoulder drills: 10x ea

Prone pec mobilization (scorpion): 5x10s hold ea

Open Book Stretch: 5x10s holds ea

Kneeling thoracic rotation (hand behind head) 6-10x ea

Child's Pose (2 arm or Single Arm) 5x10s hold

Downward Dog: 5x10s hold

Cobra/Press-up: 5x10-15s holds

Cat/Cow: 5x5s holds ea

Banded Lat Stretch: 5x10s hold

Rolling Hamstring Stretch- roll onto back, come forward into a seated ham stretch

Inch-worm: 6-10x

Half Kneeling Stretch (Hip flexors/quads): 6-10x 5s hold

Half Kneeling Stretch (extend front foot forward-hamstring/calves) 6x 10s hold

Pigeon Pose: 3x20s holds

Pigeon Pose with Rotation: 6-10x ea

90-90 seated exercise (hips) 6-8x ea

Shoulder CARs: 3x ea

Hip CARs: 3x ea

 Friday, January 8, 2021

Take the next step. Don’t just look awake, come alive to who God has made your to be.

Warmup

300 EZ @ 4:30

24 X 50 @ 50

8 K/S, S/K, 8 IMO, 8 Variable Sprint Pattern

Main Sets (a little bit of everything)

Part I – General Conditioning, Descending Efforts (Choose One)

30 X 50

6 @ 50, 6 @ 45, 6 @ 40, 6 Kick @ 60, 6 Stroke @ 60

*1st 18 are FR, hold best avg. as rest gets taken away, then descend 6 Kicks and 6 stroke D1-6 to P200 or better with a consistent 1-2 second drop each 50.

10 X 150

4 @ 1:50-2:15, 3 @ 1:45-2:10, 3 @ 1:40-2:05

Dist. FR – All FR, IM’s – 25FL-50BK-50BR-25FR

Part II – Kicking

12 X 75 as follows:

FL/BK – Bungy Cords

10 X [2 X 25 + 50] @ 40/45

BR/FR – Same pattern as above w/ Board, BR swim the 50

Part III

4 X 75-200 @ 3:00

4 X 175 @ 3:00

*75-200’s are FAST!!!, choose distance and stroke, 175’s are EZ swim/Pull to shake it out.

Notes: A little mixed bag to finish out the work week. Warmup is self-explanatory. Part I has some descending efforts, Part II has some stroke specific kicking, all the kicking is strong and steady, think of the 25’s as some no brainer fast kicking and then double it up on the 50.  Part III is a chance to perform. 4 big swims, choose your distance and stroke, then 4 175’s to shake it out.

 Thursday, January 7, 2021

Whatever happens over the next ten years, if history is any guide at all, the year we just finished will be mostly a faded memory.

What will matter more than what just happened is what we decide to do with where we are, daily, persistently, generously, for the next 3,650 days.

Warmup

8 X 200 As follows on group sendoff (:15ish Rest)

#1 – EZ/no thinking

#2 – Casual Kick

#3 – FRIM w/ exaggerated streamlines, pause at walls if needed

#4 – 150 Casual Kick + 50 Kick build by 12 ½

#5 – IM w/ exaggerated streamlines, pause at walls if needed

#6 – 100 Casual Kick + 100 Kick build by 25

#7 – Pull – set stroke limit, fewest strokes, know stroke count

#8 – 8 X 25 @ 30 Variable Sprint choice of strokes

High Velocity (Choose One – 50 minutes)

40 X 50 @ 1:15

Even – Longest/Fewest Strokes, best streamlines, Set stroke limit

Odd’s - #1-BLAST 1st 25 Kick, #3-BLAST Swim to Far Flags, #5 – BLAST Far Flags to wall to MP (Mid-Pool), #7-BLAST from MP to Finish on way home

*use FINS on last 8, mix in strokes as needed

20 X 25 + 300 @ 30/5

15 X 25 + 300 @ 30/5

10 X 25 + 300 @ 30/5

5 X 25 + 300 @ 30/5

1 X 50  + 300 @ -- FINISH

*25’s and last 50 are AFAP (as fast as possible), pay attention to stroke count, and other details. 300 is smooth and quiet.

Shake it out (30 minutes)

12 X 150 @ 2:00-20 (choose sendoff that is best for group)

4 Pull – 4 Mixed strokes/IM pattern – 4 FR w/ Paddles & Fins

Notes: First High Velocity Training for 2021. Warmup should be clear. Choice of two main sets, tried to keep it simple, so you could accumulate some speed in the simplest form and in short doable doses. You will notice some rest that is in your favor. One pattern that you may be noticing is that there are some shake out swims to finish out our fastest days. Keep in mind, we are not doing double workouts, so we are getting some of our conditioning/aerobic swimming in through the shake out swims.

Week of 1/4: First Lift

  Week of 1/4: First Lift

Warm-Up:

        A1. Inch-worm w/ one push-up : 3x6

        A2. Goblet Squat: 3x10

        A3. Mountain Climber Stretch: 3x4 ea

        A4. Hollow Body Hold: 3 (3x20s)

        B1. Barbell Deadlift: 3x6

        B2. Dumbbell Split Squat: 3x8 ea

        C1. Inverted Row: 3x10

        C2. Dumbbell Bench Press: 3x10

        C3. SB Hamstring Curl: 3x10

        D1. Squat Jumps: 3x12

        D2. Jumping Lunge: 3x20

        D3. Plank Pull Through: 3x10

Notes: Lifting session is designed to be 45-60 minutes. It would be wise to use the last 15 minutes to do a varsity level stretch.

Mobility Exercises:

1. Squat with rotational reach: 6-10x ea

2. Mountain climber stretch: 6-10x ea

3. PVC (pole) shoulder drills: 10x ea

4. Prone pec mobilization (scorpion): 5x10s hold ea

5. Open Book Stretch: 5x10s holds ea

6. Kneeling thoracic rotation (hand behind head) 6-10x ea

7. Child's Pose (2 arm or Single Arm) 5x10s hold

8. Downward Dog: 5x10s hold

9. Cobra/Press-up: 5x10-15s holds

10. Cat/Cow: 5x5s holds ea

11. Banded Lat Stretch: 5x10s hold

12. Rolling Hamstring Stretch- roll onto back, come forward into a seated ham stretch

13. Inch-worm: 6-10x

14. Half Kneeling Stretch (Hip flexors/quads): 6-10x 5s hold

15. Half Kneeling Stretch (extend front foot forward-hamstring/calves) 6x 10s hold

16. Pigeon Pose: 3x20s holds

17. Pigeon Pose with Rotation: 6-10x ea

18. 90-90 seated exercise (hips) 6-8x ea

19. Shoulder CARs: 3x ea

20. Hip CARs: 3x ea

Wednesday, January 6, 2021 Get Real about where you are right now. – BG

 Wednesday, January 6, 2021

Get Real about where you are right now. – BG

Warmup

3 X 300 @ :15R

#1 – EZ, #2 – alt. 50K/50S, #3 – Pull

8 X “MP Turn 75’s” @ 1:20?

*start under flags – superman to flip turn – execute path back to surface – 1-3 BR/FL strokes into next wall to touch turn – execute path back to surface – last wall is choice of turn to a plunge for distance

Main Sets

3 Rounds:

2 X 25 + 50 @ :25/1:10

50 + 50 @ 50/1:10

100 + 50 @ 1:20/1:10

50 + 50 @ 50/1:10

2 X 25 + 50 @ 25/1:10

*the left swims are FAST, the 2nd 50 is always EZ

*Rd. 1 – FR, Rd. 2 is choice of stroke, Rd. 3 is FR w/ Fins

Pick One of the next Two for Part II

50-200 Group

4 X [4 X 75] @ 1:15 (extra minute between rounds)

Rd. 1 – Kick 1st 25, Rd. 2 – Kick 1st 2 75’s, Rd. 3 Kick last 25 no board, Rd. 4 Kick all 4 75’s

*All Kick is FAST!! (add :05-:10 to last 4 sendoff if needed)

50-500+ Group

15 X 100 K/S @ 1:30

1st 5 – Kick 1st 50

2nd 5 – Kick Last 25 No Board

3rd 5 – Kick Odd 100’s

*All Kick is FAST!!

Shake it Out

24 X 50 @ 50-60

1st 8 – Drop Strokes 1-4, and then hold for 5-8

2nd 8 – alt. casual kick on Odd’s, stroke/FR on Evens

3rd 8 – Pull – scull to 15M (rotate wrist, high elbow, bellybutton)

Notes: High Performance Day Today, After the 300’s warmup, you have a chance to sharpen your turn skills. Main Set as two parts. Everyone does the first part, pretty simple concept, 2nd part 2 is meant to get your kick back and strong. Both sets are fairly similar and supposed to have short rest. There is a 20 minute shake out to allow you to recover for tomorrow.

 Tuesday, January 5, 2021

Most of us are so stuck on the short-cycles of urgency that it’s difficult to even imagine changing our longer-term systems.

Warmup

12 X 100 @ 1:40

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

12 X 50 w/ fins @ 60 Holding the Line (may use fins)

3 ea. FREE and Back 12 ½ streamline to  12 ½ side kick

3 BR pullouts holding the line through first stroke

3 FL 12 ½ streamline through first stroke holding the line.

Main Set

Kick/Swim Series

4 X [3 X 75 + 2 X 50 + 100] @ 60(65)-60-90

75’s and 100 are swim FR, 50’s are Kick, all swum strong

Choose one of the two middle sets

Strokes/Kick Series

4 X [25 + 50 + 2 X 25 + 50 + 3 X 25 + 100] @ 30-60-30-60-30-90

*25’s are stroke, 50’s and 100 is Kick stroke specific

*adjust the sendoff for 100 Kick if needed, but it is meant to be a tight sendoff

Pull/Swim Endurance Series

4 X [2 X 125 + 3 X 50] @ 1:45/50

*125’s are Pull few strokes, 50’s are drop buoy add 6 beat kick

Fins/EZ-FAST Finisher

8 X [25 + 50 + 75] @ 30-45-60

Odd Rd’s – E-F-E

Even Rd’s – F-E-F

*Fast = Best Effort

Monday, January 4, 2021 Resolutions don’t work. Habits and systems can.

 Monday, January 4, 2021

Resolutions don’t work. Habits and systems can.

Shake Off the Rust

24 X 75 @ 1:05-15

24 X 50 @ 45-55

24 X 25 @ 25-35

Follow this pattern for each round of 20

6 FR – fewest strokes, quiet

6 Board Kick for 75’s, Kick on Back or side for 50’s, uh2o for 25’s

6 mixed strokes or IM’s

6 Fewest strokes on Odd’s, A touch of speed on Evens.

Notes: Smooth, quiet, swim to shake off the rust from the Holiday’s or any extended time out of the pool. Swim strait through. It is 60 minutes if you choose sendoff’s of 1:10, 50, and 30