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.