Wednesday, March 31, 2021

 Wednesday, March 31, 2021 - Spring Training Block

LONG COURSE

Warmup

3 X 200 @ :30R

EZ-Kick-Pull

12 X 50 @ 60 w/ snorkle and fins

rotate - #1 - Side Kick, #2 - Kick 10 (switch sides every 10 kicks), #3 - Swim

Main Set (30 minutes)

4 X's

1 X 200 @ 3-3:30

1 X 100 @ 2:00

2 X "30-35M" @ 1:00 (Sprint to and from Sand Bar)

Notes: still giving some respect to the long course pool as the sendoff's should not be the hardest part of the workout. Keep the stroke long on the 200's and 100's, then use some bigger efforts and speeds on the 30-35M Sprints. Mix in strokes on the Fast swims as you like. It is 30-35M from the scoreboard end to the sand bar.

Tuesday, March 30, 2021

 Tuesday, March 30, 2021 - Spring Training Block

Warmup

300 EZ

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

Main Set (30 minutes)

12 X 25 Board Kick @ 35 Best Avg.

6 X 25 uh2o kicking @ 50

6 X 50 Board Kick @ 50 Best Avg.

6 X 25 uh2o kicking @ 45

3 X 100 Board Kick @ 1:40 Best Avg.

6 X 25 uh2o kicking @ 40

Notes: It's not hard to see that today is Leg Day. Board Kicking is done FR or FL and keep the numbers low. The 25's are underwater. The goal is always to make it the entire way underwater. If you can't, do the SIN WAVE KICK and come to the surface to get your air. Streamline fly kick is always good, however, Breaststrokers are welcome to do underwater streamline BR kick.

Monday, March 29, 2021

 Monday, March 29, 2021 - Spring Training Block

Warmup

12 X 125 @ 1:45-2:00

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

Main Set

2 X's: Straight through, no break (30 Minutes)

6 X 25 FAST + 3 X 50 EZ @ 25/50

3 X 50 FAST + 2 X 75 EZ @ 45/1:15

2 X 75 FAST + 150 EZ @ 1:00/3:00

Notes: Start off the week with some good high performance swimming. The intervals and recovery should allow you to accumulate some very good swimming. Feel free to mix in strokes and kick as needed so you check all your boxes.

Friday/Saturday - March 26-27, 2021

 Friday, March 26, 2021 - Spring Training Block

Water Polo! - Finish the week with some fun

For those who want a training workout

Warmup

6 X 200 @ 2:40-3:00

*Swim 1st, then pull

Main Set

100 + 75 + 100 + 75 + 100 + 75 @ 1:20-30-40 (75's Stroke or IM no free)

1:00 Rest

6 X 100 @ 1:20-30-40 (Even's Kick)

1:00 Rest

100 + 125 + 100 + 125 + 100 + 125 @ 1:20-30-40

Notes: This is a general conditioning set. Choose your sendoff and stick with it for the entire set and make sure you look at the hole set so you can choose the sendoff that is going to give you the best results along with a little challenge. The Odd Swim's are always steady 100's FR, while the 75's are stroke, the Even 100's are Kick, and the 125's are FAST FR. 

Saturday, March 27, 2021 - Spring Training Block

Warmup

8 X 100 @ 1:30 EZ, Long Strokes

8 X 75 @ 1:15 Kick 1st/last 50

8 X 50 @ 1:00 IMO

8 X 25 @ 45 Variable Sprints

Main Set

3 Big Swims @ 5:00

Choose Your Distance 50-500, keep it the same, and make it a great 15 Minutes!

Notes: Long Warmup followed by 15 minutes of high intensity swimming, short and sweet, make it a great one.

Thursday, March 25, 2021

 Thursday, March 25, 2021 - Spring Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 2:45-45-30 stretching it out

24 X 25 @ 40

8 Kick - 4 strong, 4 Variable Sprint

8 IMO - Odd - strong, Even FAST to far flags

8 Fins - Variable Sprint

Main Set

High Velocity

6 X 15M uh2o to flip @ 70

6 X 15M uh2o + 4 strokes to flip @ 70

6 X 15M uh2o + swim to wall + flip no breath @ 70

6 X 37 1/2 "50" w/ fins FAST goal is no breath @ 70

Notes: Swim at some high velocities today! Look at the set as a pattern that builds on itself. You will also get to test your breath control. The 70 second sendoff is on purpose so you can make sure you get 60 seconds between each repeat. You will need that rest in order to perform the set the right way. Feel free to mix in all of your best strokes.

Wednesday, March 24, 2021

 Wednesday, March 24, 2021 - Spring Training Block

Long Course

Warmup

24 X 50 @ 55-1:05

8 EZ, 8 K/S (1/3 on side, 1/3 on BK, 1/3 Swim), 4 IMO, 4 Variable Sprint

Main Set (30 Minutes)

16 X 100 @ 2:00

4 FR - Keep stroke count low

4 IMO - do 3R,3L,3full for FLY

4 Kick/Swim by 50, Kick 25 on side, 25 on back

4 w/ Fins and Paddles - FAST 1st 25-50-75-100

Notes: With the small amount of LC we do, we have to keep it simple and let the pool setup do the work on your stroke. Keep strokes long and do your best to keep your strokes and body streamlined.

Tuesday, March 23, 2021

Tuesday, March 23, 2021 - Spring Training Block

Warmup

20 X 75 @ 1:15

4 EZ, 4 Kick 1st 25 w/ board, 4 Indy IM, 4 Kick last 25 no board, 4 alt. Fast 1st 25/last 50

Main Set (28 minutes)

4 X [2 X 25 + 75 + 3 X 50 + 75 + 2 X 25] @ 40-70-40-70-40

*1st 2 25's are underwater Kicking

*75's are FL-BK-BR, BK-BR-FR

*50's are FR

*last 2 25's are choice of stroke FAST

Notes: this is a general conditioning day, which means the effort should stay strong from start to finish, the rest should stay on the shorter side for the most part, except when needed to maintain uh2o swimming. Fast is not all out on these days, it is a noticeable increase in speed, a surge in energy.

Monday, March 22, 2021

 Monday, March 22, 2021 - Spring Training Block

Warmup

200 + 3 X 75 + 3 X 25 @ 2:45-1:15-30 stretch it out

18 X 50 @ 50-55

6 K/S, S/K - 6 Pull - 6 IMO/FR

Main Set

30 X 50 @ 1:00 FAST/EZ

1 FAST - 5 EZ

2 FAST - 4 EZ

3 FAST - 3 EZ

4 FAST - 2 EZ

5 FAST - 1 EZ

Notes: 1st workout in the spring training block, today is a FAST/EZ day, straight forward!

Spring Training Block:

• M-W-F will be high intensity in which Monday will be High Performance (equal work to rest ratio), Wednesday will be some high velocity and Friday will be a challenge day.
• Tues-Thur-Sat. will be geared toward general conditioning, 
• Main sets through the spring will be about 30 minutes