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!