Friday, July 30, 2021

 Friday, July 30, 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 25 @ 30

1 X 50 @ 3:00

6 X 25 @ 30

1 X 75 @ 3:00

6 X 25 @ 30

1 X 100 @ 3:00

6 X 25 @ 30

1 X 125 @ 3:00

6 X 25 @ 30

1 X 150 @ 3:00

*BEST EFFORT from start to finish

Notes: the 25's allow you to reset and maintain control as well as quality control, extend the speed and effort from the 50 to the 150! Great test before the weekend

Thursday, July 29, 2021

 Thursday, July 29, 2021 - Summer Training Block

Warmup

300 EZ

30 X 25 w/ fins @ 30 as follows:

#1 - FR Drill

#2 - BR Drill

#3 - BK Drill

#4 - FL Drill

#5 - Build choice

#6 - FAST to flags

Main Set

36 High Velocity Swims @ 70

6 from flags to flags - no wall start, facing direction you are going - use legs to initiate momentum

6 from flags to flags - no wall start, facing opp. direction which means you will have to flip/spin first

6 from wall to far flags

12 X 25 w/ FINS

6 X 25 from dive

Notes: swimming at highest speeds and taking best strokes

Wednesday, July 28, 2021

 Wednesday, July 28, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 3-45-30 Reducing strokes and lengthening streamlines

Main Set

4 X 225 Pull @ :15R slow, quiet, limit strokes

4 X 175 Kick/Swim @ :15R

*Kick 1st 75, start picking up the HR and tempos

4 X 125 Indy IM @ :15R

*pick up the HR, effort, and tempos again

4 X 75 FR @ :15R

*High End Speed

4 X 25 Choice @ :15R

*BIG FINISH!!!

Notes: This is a rainbow set which forces you to manage your energy output and timing so you can work through all your gears and save the best for last. I left the sendoff's for you to figure out, keep the rest interval around 15Sec. from start to finish.

Tuesday, July 27, 2021

 Tuesday, July 27, 2021 - Summer Training Block

Warmup

600 Swim/Kick (Kick every 5th length)

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

12 X 45 @ 45 No Board

#1 - SIN WAVE Kick, #2 - Double Pullouts, #3 - FL Kick on Back

Main Set

6 X 100 @ 1:40 Kick/Swim no Board

*25 Kick on Right side, 25 Kick on Left side, 25 Kick on Back, 25 Swim

2 X 50 Board Kick @ 1:00

4 X 100 @ 1:40 Kick/Swim no Board - same as above

4 X 50 Board Kick @ 1:15

2 X 100 @ 1:40 Kick/Swim no Board - same as above

6 X 50 Board Kick @ 1:30

Notes: Tuesday Kick Pattern as you working hard to hold your lines on your side and Back. Get after it on the 50's with your board!

Monday, July 26, 2021

 Monday, July 26, 2021 - Summer Training Block

Warmup

200 EZ

6 X 50 @ 45 push 1st 25's a little

400 Pull w/ fewest strokes

6 X 50 @ 45 Push Even 50's a little

200 IM drill/Swim

Main Set

10 X 25 FAST + 300 EZ @ 30-5

6 X 50 FAST + 300 EZ @ 50-5

3 X 100 FAST + 300 EZ @ 1:40-5

2 X 150 FAST + 300 EZ @ 2:30-5

Notes: Monday Fast-EZ Pattern is 5 minutes ON, 5 minutes OFF. There is room to add a kicking/stroke pattern to what we are doing.

Friday, July 23, 2021

 Friday, July 23, 2021 - Summer Training Block

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, 3 IMO-FR, 3 FAST first 25

Main Set (30 minutes)

6 X 50 @ 2:00

6 X 100 @ 2:00

6 X 150 @ 2:00

6 X 100 @ 2:00

6 X 50 @ 2:00

*choice of stroke and equipment

Notes: high intensity swimming this afternoon. Feel free to put your own flavor into the set by mixing and matching strokes and equipment, but you should accumulate some high quality swimming.

Thursday, July 22, 2021

 Thursday, July 22, 2021 - Summer Training Block

Warmup

300 EZ + 4 X 25 Variable Sprints @ :15R

200 EZ Kick + 4 X 25 Kick Variable Sprints @ :15R

100 IM + 4 X 25 Stroke Variable Sprints @ :15R

Main Set

36 Swims @ 70

6 Wall to MP finishing w/ flip/spin

6 Wall to breakout + 4 stroke cycles

6 Wall to breakout + 4 stroke cycles + flip

6 Full 25 with flip on far wall

6 flags to wall, no wall start, working on finish skills

6 Full 25 w/ FINS and Paddles

Notes: the progression allows you to build upon each previous round.

Wednesday, July 21, 2021

 Wednesday, July 21, 2021 - Summer Training Block

Warmup

150 + 6 X 25 @ :15R few strokes, tight streamlines

150 + 6 X 25 @ :15R Strokes/stroke drills

150 + 6 X 25 @ :15R Board Kick/uh2o Kick

150 + 6 X 25 @ :15R Strong/FAST-EZ

Main Set (35 minutes)

3 Rounds:

1 X 25 FAST @ 30

3 X 50 Kick @ 50 D1-3

3 X 75 @ 1:10 D1-3

100 BLAST @ 1:30

300 EZ @ 5

Notes: Controlling your speed is the name of the game today, how many gears can you use? 

Tuesday, July 20, 2021

 Tuesday, July 20, 2021 - Summer Training Block

 Warmup

600 Kicking every 5th length

12 X 50 Kick-Swim, Swim-Kick @ 50

Main Set

Kick Swim as Follows: #1 = Kick-Swim, #2 = Swim-Kick, #3 = FAST Kick

3 X 300 @ 4:30

:extra :30

3 X 200

Extra :30

3 X 100

*All done with Board

30 X 25 @ 40

#1 - uh2o w/ fewest kicks

#2 - uh2o FAST

#3 - FAST, uh2o to 15M

*1st 12 w/o FINS, Last 18 w/ FINS

Notes: Tuesdays are for the legs and lungs.

Monday, July 19, 2021

 Monday, July 19, 2021 - Summer Training Block

Warmup

200 + 4 X 50  + 4 X 25 @ 15R - reducing strokes and tighter streamlines

10 X 100 @ 1:30

4 Pull - 3 Kick 1st 50, 3 FRIM-FRIM-IM

Main Set (36 Minutes)

6 X 50 FR FAST + 6 X 25 EZ @ 40

4 X 100 IM FAST + 4 X 75 EZ @ 1:30

4 X 150/175 FR FAST + 4 X 100 EZ @ 2:00

Notes: The Monday Fast-EZ pattern is 4-6-8 F/EZ, on the last round, push the rep to 175 if you can.

Friday, July 16, 2021

 Friday, July 16, 2021 - Summer Training Block

Warmup

7 X 200 @ :30R

1 - EZ, 2 Pull, 2 Kick 1st 150, 2 FRIM-IM

Main Set

3 X 900 @ 1:00R

#1

50K-50S

100K-50S

150K-50S

150K-50S

100K-50S

50K-50S

#2 - Pull - Keep same stroke count throughout

#3 - as 9 X 100, 3 @ 1:20, 3 @ 1:15, 3 @ 1:10

Notes: some longer swims to start the day, with a finish designed to get the HR up.

Thursday, July 15, 2021

 Thursday, July 15, 2021 - Summer Training Block

Warmup

600 Swim - Sculling every 5th 25

30 X 25 W FINS @ 30 as follows:

#1 - FR - drill

#2 - BR - drill

#3 - BK - drill

#4 - FL - drill

#5 - build tempo, choice of stroke

#6 - Sprint to far flags

Main Set

36 High Velocity Swims @ 70

8 X :10 Board Kick

4 X full 25

8 X MP to MP - no wall start and top end speed through turn

4 X full 25

8 X Flags to wall w/ Fins - no wall start and top end speed to finish

4 X full 25 w/ FINS

Notes: Get your reps in with your skills at your highest speeds

Wednesday, July 14, 2021

 Wednesday, July 14, 2021 - Summer Training Block

Warmup

24 X 75 @ 1:10

6 EZ, 6 Kick 1st 25, 6 FL-BK-BR, BK-BR-FR, 6 rotate 1st-2nd-3rd 25 FAST

Main Set (35 Minutes)

2 X [125 + 2 X 75 + 3 X 25] @ 90-60-30

*All FR

2 X [125 + 2 X 75 + 3 X 25] @ 90-70-35

*125 = FR, 75's = FL, 25's = BK-BR-FR

2 X [125 + 2 X 75 + 3 X 25] @ 90-80-40

*125 = FR, 75's = BK-BR-FR, 25's = FL

Notes: Nice Equation to Solve, the 125's are on a tight sendoff and will keep you honest at the beginning of each round, and then follow the sendoff pattern and stroke pattern to keep HR strong from start to finish.

Tuesday, July 13, 2021

 Tuesday, July 13, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 3-45-30 reducing strokes, tighter streamlines

100 +200 + 300 + 200 + 100 Pull @ :15R Slow, Quiet, Strict Stroke Count

Main Set (40 Minutes)

4 X [100 Board Kick + 50 Swim] @ 1:40-50

4 X [75 Kick No Board + 75 Swim] @ 1:20-1:10

*Kick is 25 on side, 25 on back, 25 SIN Wave

4 X [50 Board Kick + 100 Swim] @ 50-1:40

4 X [4 X 25 K-S-K-S @ 25] @ 2:30

*Kick is No Board Uh2o, Swim is uh2o to 15M

Notes: After a long quiet warmup, the main set will take you through a kick/swim progression. The entire set should see the HR increase as you go from round 1-4. Start the first round with some steady efforts, then pick it up with each round. The Last round is pretty tough as it is going to push you to pull off the sequence.

Monday, July 12, 2021

 Monday, July 12, 2021 - Summer Training Block

Warmup

600 K/S (Kick every 5th 25)

4 X 150 Pull @ 2:15 lowest stroke counts

12 X 50 @ 50 changing speeds, choice of strokes

F-E, E-F, All EZ, All FAST

Main Set (42 Minutes)

3 X 25 FAST + 50 EZ @ 20-1

3 X 50 FAST + 100 EZ @ 40-2

3 X 75 FAST + 150 EZ @ 60-3

3 X 100 FAST + 200 EZ @ 80-4

3 X 125 FAST + 250 EZ @ 1:40-5

3 X 150 FAST + 300 EZ @ 2:00-6

Notes: Great Fast-EZ pattern that will extend you from 1 minute up to 6.

Friday, July 9, 2021

 Friday, July 9, 2021 - Summer Training Block

Warmup

24 X 75 @ 1:10

6 EZ, 6 Kick 1st 25, 6 FL-BK-BR, BK-BR-FR, 6 Rotate 1st-2nd-3rd 25 FAST

Main Set (48 Minutes)

6 X 150 FR @ 2:00

6 X 100 Kick @ 2:00

6 X 75 Stroke @ 2:00

6 X 50 FR @ 2:00

Notes: Hold Best Effort throughout, you will be able to naturally faster as you get more rest from start to finish.

Thursday, July 8, 2021

 Thursday, July 8, 2021 - Summer Training Block

Warmup

300 EZ/Loosen

30 X 25 @ 30 w/ Fins

#1 - FR Drill

#2 - BR Drill

#3 - BK Drill

#4 - FL Drill

#5 - Build

#6 - Sprint to Far Flags

Main Set

36 High Velocity Swims @ 70

6 Board Kick no Breath to :10 or 15M

6 uh2o kick full 25's

4 Flags to Flags (no wall take off)

4 MP to MP

4 MP to Wall

12 25's w/ fins IMO

Notes: Thursday are for swimming our highest velocities.

Wednesday, July 7, 2021

 Wednesday, July 7, 2021 - Summer Training Block

Warmup

600 K/S (Kick Every 5th 25)

12 X 50 K/S @ 50 Odd's w/ Board, Even's w/o Board

Main Set

12 X 100 Board Kick

6 @ 1:40, 4 @ 1:30, 2 @ 1:20

12 X 25 @ 50 uh2o 

12 X 50 @ 1:10 uh2o to 15M both ways best avg.

Notes: Legs and underwater skills day. Start off by getting some work with the legs with a nice descend. Knock out some underwater 25's in the middle of the set and it is meant to be underwater the entire way. Finish with some 50's that give you enough rest to surface at the 15M BOTH WAYS! You can adjust sendoff's, but if you make sendoff's faster, don't sacrifice the instructions.

Tuesday, July 6, 2021

 Tuesday, July 6, 2021 - Summer Training Block

Warmup

15 X 100 @ 1:40

3 EZ, 6 Pull, 3 K/S, 3 FRIM-FRIM-IM

Main Set

2 X 25 FAST @ 25

50 EZ @ 1:00

4 X 25 FAST @ 25

100 EZ @ 2:00

6 X 25 FAST @ 25

200 EZ @ 3:00

4 X 25 FAST @ 30

100 EZ @ 2:00

2 X 25 FAST @ 30

50 EZ @ 1:00

4 X 25 FAST @ 30

100 EZ @ 2:00

6 X 25 FAST @ 25

200 EZ @ 3

4 X 25 FAST @ 25

100 EZ @ 2:00

2 X 25 FAST @ 25

50 EZ

Notes: Fast-EZ training today, equal parts work:rest in a 1-2-3-2-1-2-3-2-1 minute pattern

Friday, July 2, 2021

 Friday, July 2, 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)

15 X 100 @ 2:00

5 Kick

5 IM or Stroke

5 FR w/ Fins

*all best Avg.

Notes: Get straight to it before the Holiday Weekend. Hold your best avg. Keep the HR high and give yourself some feel good vibes going into the weekend

Thursday, July 1, 2021

 Thursday, July 1, 2021 - Summer Training Block

Warmup

9 X 100 @ 1:40

3 EZ, 3 K/S, 3 FRIM-FRIM-IM

12 X 25 @ 40 Variable Sprint

*middle 4 Kick

Main Set

30 High Velocity Swims @ 70

12 X 25 uh2o w/ fins 

12 X 25 Swim w/ Fins

6 X 25 swim from Dive @ 2:20 (double the time)

Notes: High Velocity Swim, note that we are doubling the rest on the last 6 so you can be ready to do great starts and 25's.