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!

Wednesday, April 21, 2021

 Wednesday, April 21, 2021 - Spring Training Block

Warmup

200 EZ

30 X 25 @ 30

#1-4 Reverse IM Drills choice

#5 = build

#6 = FAST to Far Flags

Main Set (30 minutes)

32 X 25 @ 30 (800 IMO, 8 each stroke)

8 X 50 @ 1:00 (400 IMO, 2 each stroke)

4 X 100 IM @ 2:00

Notes: Today is an IM kind of day, work through all the strokes, hold good effort from start to finish!

Tuesday, April 20, 2021

 Tuesday, April 20, 2021 - Spring Training Block

Warmup

300 EZ/Loosen

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

6 X 25 @ 50 underwater skills, i.e., SIN wave kicking/Pullouts

Main Set (33 minutes)

3 X's:

4 X 75 + 4 X 25 + 100 @ 1:30/45/2:00

75's = Board Kick Best Avg.

25's = underwater

100's = Swim D1-3, working to maximize time spent underwater.

Notes: Nice Leg Day that will allow you to put together some good board kicks, some underwater kicking and then integrating it into some swimming.

Monday, April 19, 2021

 Monday, April 19, 2021 - Spring Training Blog

Warmup

12 X 125 @ :15R

4 EZ, 4 Indy IM, kick middle 25, 4 Fast 1st 25-50, Last 50-25

Main Set (30 minutes)

10 X 25 FAST+ 5 X 50 EZ @ 30/60

6 X 50 FAST + 6 X 50 EZ @ 50

5 X 75 FAST + 300 EZ @ 60/---

Notes: Start off the week with some high performance swimming that starts small with the 25's and finishes with some 75's. Alternating 5 minutes of very fast swimming and 5 minutes to recover.

Friday-Saturday, April 16-17, 2021

 Friday, April 16, 2021 - Spring Training Block

Warmup

300 EZ

Pull - Breath Control

3 X [100 + 50 + 6 X 25 + 50 + 100] @ 1:20-50-30-50-1:20

100 = keep head down for 5-6 strokes in middle of each 25

50's = 3 breaths

25's = 0-1 Breath

Main Set (30 minutes)

5 X [200 + 6 X 25] @ 3-30

*200 is always FR D1-5 by :04

25's are Kick on odd rounds, stroke on even rounds best avg.

Saturday, April 17, 2021 - Spring Training Block

Warmup

18 X 50 @ 50

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

Main Set (15 Minutes)

30 X 25 @ 30 Go for it, hold best avg.

*simple, great set to maintain high quality walls, streamlines, tempos

Thursday, April 15, 2021

Thursday, April 15, 2021 - Spring Training Block

Warmup

300 EZ + 200 Kick + 100 IM

12 X 25 @ 35 Variable Sprint

4 Stroke, 4 Kick, 4 FR

Main Set

24 Swims @ 70

2 rounds:

3 Kick to :10 Sec.

3 Flags to wall to MP

3 FAST to far flags

3 FAST full 25

*2nd round w/ FINS

Notes: Typical High Velocity Day, get  moving at your highest Speeds.

 

Wednesday, April 14, 2021

 Wednesday, April 14, 2021 - Spring Training Block

Long Course

Warmup

200 EZ + 200 Board Kick + 4 X 50 D1-4 @ :15R

12 X 50 @ 1:05

Rotate Kick on Side, Kick 10, and catchup FR w/ F + P

Main Set (30 Minutes)

8 X 50 @ 1:00

4 X 100 @ 2:00

3 X 150 @ 3:00

1 X 200 @ --

Notes: Simple progression that will have you working against the long course setup to keep your stroke long and streamlined.

Tuesday, April 13, 2021

 Tuesday, April 13, 2021 - Spring Training Block

Warmup

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

*get longer more streamlined as you go

6 X 50 @ 55

*12 1/2 underwater streamline to 12 1/2 side kick keeping the body line

4 X "turn 75's" @ 1:20

Main Set (30 minutes)

12 X 50 @ 50 P200 + 6

8 X 50 @ 45 P200 + 4

6 X 50 @ 40 P200 + 2

3 X [100 + 2 X 25] @ 1:40-30-20 by round/45

*100 is Kick D1-3 by round

*25's are choice of stroke FAST

Notes: General Conditioning day with some descending effort, which will ask you to control your speeds and utilize different gears. The pace for the first set isn't to specific, but the pattern should hold as you drop about two seconds with each new set of 12-8-6.

Monday, April 12, 2021

 Monday, April 12, 2021 - Spring Training Block

Warmup

15 X 100

5 @ 1:30 EZ, K/S by 50 on the evens

5 @ 1:40 alt. FRIM-IM

5 @ 1:30-25-20-15-10 keep effort steady as rest gets taken away. 

Main Set (30 Minutes)

3 X [6 X 75] @ 1:20

#1 = 1st 25 FAST

#2 - Middle 25 FAST

#3 - 3rd 25 FAST

#4 - 1st 50 FAST

# 5 - last 50 FAST

#6 - 75 FAST

*Rd. 1 = Kick the FAST (may need to go no board at times)

*Rd. 2 = Stroke on FAST

*Rd. 3 = FR

2:00 Rest add Fins

2 X 75 @ 2:00 FAST

Notes: Start off the week with some high performance swimming!

Friday-Saturday, April 9-10, 2021

 Friday-Saturday, April 9-10, 2021

Warmup

3 X 100 EZ @ 1:40

12 X 75 Pull @ 1:10

Main Set (30 Minutes

4 X [3 X 75 + 3 X 50 + 3 X 25] @ 60-50-40

75's = FR w/ surge on last 25

50's = K/S, S/K, K/S (last 50 no board)

25's = FAST choice of stroke

Warmup

18 X 50 @ 50

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

Main Set

100 @ 3:00

125 @ 3:00

150 @ 3:00

175 @ 3:00

200 @ 3:00

*Best Effort

Notes: Friday is a good general conditioning type of day while Saturday is a short and sweet 15 minute set that will crank up the intensity. Start fast and add a little bit at a time.

Thursday, April 8, 2021

 Thursday, April 8, 2021 - Spring Training Block

Warmup

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

*get longer and more streamlined as you go

12 X 25 @ 35 Variable Sprint

4 Kick

4 Stroke

4 FR

Main Set (28 Minutes)

24 Swims @ 70

6 BLAST Kick w/ BOARD :10 Seconds No Breath

6 X 25 uh2o kick w/ FINS

6 X Out/Back - underwater to MP flip + 3+ kicks + sprint back to wall

6 X 25 w/ FINS

Notes: Touching our highest speeds today in short doses. The sendoff is 70 so that you can get a minute between each effort which is important to do the set the right way.

Wednesday, April 7, 2021

Wednesday, April 7, 2021 - Spring Training Block

Long Course

Warmup

600 as 100S/50K EZ

12 X 50 @ 1:00 w/ fins and snorkles

#1 = Kick on Side

#2 = Kick 10 with good connection on switch

#3 = Catchup Stroke, hip driven freestyle

Main Set (30 Minutes)

15 X 100 @ 2:00 

#1 - 1 Kick/Swim (no Board)

#2 - FR - hold stroke count on 2nd 50

#3 - Stroke/FR

#4 - FR - hold stroke count on 2nd 50

#5 - FAST to sand Bar + :10R + FAST back to Wall

Notes: Good Long Course Day, moving through some different strokes and kicks with just a little speed. Let the LC pool strengthen the strokes!

Tuesday, April 6, 2021

 Tuesday, April 6, 2021 - Spring Training Block

Warmup

12 X 100 @ 1:40

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

Main Set (30 minutes)

200 + 100 @ 4/1:30

300 + 2 X 100 @ 5:20/1:20

400 + 3 X 100 @ 6:40/1:15

300 + 2 X 100 @ 5:20/1:10

200 + 100 @ 4/--

Notes: Here is a good general conditioning set. There are a couple of long swims and the sendoff's get faster as you go. Here are a couple options to make the set your own:

• Keep the 100's FR, but adjust the first sendoff's so that it fits your ability
• The 1st 200-400 is written as a smooth freestyle effort on a 1:20 base sendoff. Change it to a Kick or K/S pattern and adjust the interval. You could do the same with a stroke/FR or IM Pattern.

Monday, April 5, 2021

 Monday, April 5, 2021 - Spring Training Block

Warmup

300 EZ @ :30R

200 Social Kick @ :30R

4 X 25 @ :30 longest streamlines/strokes

3 X 100 Pull @ 1:30 hold lowest stroke count

4 X 50 Kick @ 1:00 Odd - FAST, Even - EZ

4 X 25 @ 30 Odd - FAST, Even - EZ

Main Set (30 minutes)

24 X 25 - 2 FAST @ 25 + 2 EZ @ 35

12 X 50 - 2 FAST @ 45, 2 EZ @ 60

6 X 75 - 4 FAST @ 1:00, 2 EZ @ 1:30

Notes: Nice Fast-EZ progression. See what you can hold, feel free to mix in strokes as needed or even do the Fast swims as Kick. Great set for this time of year to keep you sharp.

Friday-Saturday, April 2-3, 2021

 Friday, April 2, 2021 - Spring Training Block

Warmup

4 X 300 @ 4-4:30

#1 - EZ, #2-4 - Pull w/ long strokes

4 X 100 @ 1:30 FRIM-IM

Main Set(30 minutes)

6 X [125 + 100 + 75 + 50] @ 1:30(40)-1:20-1:10-60

Notes: General Conditioning set. Very efficient, strong, steady FR swim. Keep the effort steady from start to finish, enjoy a 30 minute steady effort with a simple pattern.

Saturday, April 3, 2021 - Spring Training Block

Warmup

18 X 50 @ 50

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

Main Set (15 Minutes)

15 X "25-50-75" @ 1:00

Notes: Short and sweet weekend swim. Pick a distance and stroke and get after it. You will be done before you know it.

Thursday, April 1, 2021

 Thursday, April 1, 2021 - Spring Training Block

Warmup

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

*Get longer, more streamlined as you go

16 X 25 @ 35

4 Kick -Variable Sprint

4 IMO - FAST to far Flags

4 Breath Control - No Breath

4 Swim - Variable Sprint

Main Set (30 Minutes)

24 High Velocity Swims @ 70

6 Kick - 10 second BLAST from wall

6 From Flags to Far Wall

6 from Flags to Wall to MP (mid-pool)

6 full 25's w/ Fins & Paddles

Notes: This is a high velocity day. The interval is important and is set at 70 seconds so that you get about 60 seconds of rest between each effort which you will need to do the set properly. The first 6 and last 6 are very straight forward. The 2nd 6 are from the flags to far wall so about 20 yards, use the legs to get you moving and then add the arms. The 3rd 6 start at the flags, and incorporate the turn into the swim as you finish out at around MP.