Tuesday, August 31, 2021

 Tuesday, August 31, 2021 - Pre-Season

Warmup

600 K/S (Kick every 5th 25)

12 X 25 K/S, S/K @ 50

6 X 25 underwater Kicking @ 50

Main Set

900 Board Kick/Swim Pattern

50 K - 50 S

100 K - 50 S

150 K - 50 S

150 K - 50 S

100 K - 50 S

50 K - 50 S

12 X 25 @ 40 uh2o w/ fins

6 X 50 @ 1:10 uh2o to 15M both ways w/ fins

3 X 50 Board Kick @ 1:30 FAST!!!

Notes: Use the legs today!

Land Workout for those looking for some idea's:

3 X's:

30 Body Squats

10-25 Pushups

5 Broad Jumps

30 Plank w/ shoulder tap

3 X's:

15 Lunges Each Leg

5-10 Pullups

5 Burpees

30 bicycle situps

Finisher

10-8-6-4-2 alternating Squats and Pushups

Monday, August 30, 2021

 Monday, August 30, 2021 - Pre-Season

Warmup

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

*reduce strokes, longer streamlines as you go

4 X [100 Board Kick + 50 Swim IMO] @ :15R

Main Set (32 minutes)

8 X [4 X 25 + 3 X 50] @ 30-40

Rd's. 1/3 = Kick 25's

Rd's 2/4 = Stroke the 25's

Rd's 3/6 = FR on 25's D1-4 by:01

Rd's 7-8 = add fins, keep equipment change time to minimum. choice of strokes

Notes: simple pattern that allows you to keep the quality up, keep it steady for the most part, with short rest, small descend on rounds 3 & 6.

Friday, August 27, 2021

 Friday, August 27, 2021 - Summer Training Block

Warmup

18 X 50 @ 50 

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

Main Set

36 X 50

6 FR 3 @ 50, 2 @ 45, 1 @ 40

6 Kick 3 @ 60, 2 @ 50, 1 @ 40

6 IMO/FR @ 45

6 FR @ 50 D1-6 by :02

6 Kick @ 60 D1-6 by :02

6 FINS and Choice of Stroke @ 50 D1-6 by :02

Notes: Simple set, take down the effort with the sendoff on the first half, and then take down the effort on your own on the 2nd half.

Wednesday, August 25, 2021

 Wednesday, August 25, 2021 - Summer Training Block

Warmup

300 EZ

2 X 200

2 X 175

2 X 150

2 X 125

2 X 100

* all Pull @ :15R slow, quiet

Main Set

32 X 25 @ 30 8 each stroke IMO

12 X 50 @ :45 Every 4th FASTER and IMO

6 X 100 IM @ 2:00 nice and strong

Notes: start off with an ez pull and then get some stroke work in.

Tuesday, August 24, 2021

 Tuesday, August 24, 2021 - Summer Training Block

Warmup

600 K/S (Kick every 5th)

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

6 X 25 uh2o @ 50

Main Set

4 X [2 X 75 + 2 X 25 + 50] @ 80-40-60

75's = Board Kick

25's = uh2o Kick

50 = Swim uh2o to 15M both directions

9 Minute Kick F/E

3 minutes casual - 1 minute FAST

2 minutes casual - 1 minute FAST

1 minutes casual - 1 minute FAST

Notes: Two parts. Part I is a nice way to get some reps on your legs with a board, underwater, and then combining it with swimming. The finishing set is cut and dry, just keep the propulsion going with the legs.

Monday, August 23, 2021

 Monday, August 23, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ :15R reducing strokes, and lengthening streamlines

100 IM + 200 Kick + 300 Pull + 200 Kick + 4 X 25 D1-4 @ :15R

Main Set

4 X [6 X 75] @ 1:20 (add extra minute after #6)

#1 - 1st 25 FAST

#2 - 2nd 25 FAST

#3 - 3rd 25 FAST

#4 - 1st 50 FAST

#5 - 2nd 50 FAST

#6 - 75 FAST

Rd. 1 = FR, Rd, 2 = Kick FAST lengths, Rd. 3 STROKE on FAST lengths, Rd. 4 - add Fins

Notes: Nice Progression which will give you some active recovery, and allow you to accumulate some Quality lengths.

Friday, August 20, 2021

 Friday, August 20, 2021 - Summer Training Block

Warmup

18 X 50 @ 50

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

Main Set

2 X [5 X 25 @ 20] @ 4:00

2 X [2 X 25 + 50 + 2 X 25 @ 35] @ 4:00

2 X [50 + 75 + 50 @ 50] @ 4:00

1 X [2 X 100 @ 65] @ 4:00

*All Best Avg.

Notes: Great test to end the work week. This is a series of broken swims that start at 125 and work there way up to 200. Each round is on 4:00 which will give you some passive recovery. You can mix and match stroke, kick, and equipment as you wish, just GO!

Thursday, August 19, 2021

 Thursday, August 19, 2021

Warmup

200 EZ

30 X 25 w/ fins @ 30 as follows:

#1 - FR - single arm pulls with doggie paddle recover

#2 - BR - 12.5 Head UP fast hands, 12.5 full pull with dolphin kick

#3 - BK - single arm pulls

#4 - FL - single arm pulls with good timing with each kick

#5 - build

#6 - Sprint to 15M

Warmup

36 High Velocity Swims @ 70

6 X :10 Board Kick w/ no Breath

6 X Wall to Far Flags

6 X :10 uh2o Kick around far flags

6 X Far Flags to Wall

6 X :10 Board Kick w/ fins & no breath

6 X full 25's w/ fins

Notes: back to some traditional high velocity swims, move at your highest speeds!

Wednesday, August 18, 2021

 Wednesday, August 18, 2021 - Summer Training Block

Warmup

300 EZ

100 + 200 + 300 + 200 + 100 Pull

*slow, quiet, stroke limit

Main Set

900 K-S Pattern at a causal pace

50S - 50 K

100 S - 50 K

150 S - 50 K

150 S - 50 K

100 S - 50 K

50 S - 50 K

18 X 50 IMO/FR @ 50 stronger

3 X [3 X 25 @ 25] @ 4 FAST! choice of stroke and equipment

1 X 100 See what you got!

Notes: Rainbow, building set where there is plenty of ez, quiet, pulling and kicking to begin and then pick it up at the right time down the stretch.

Tuesday, August 17, 2021

 Tuesday, August 17, 2021 - Summer Training Block

Warmup

600 K/S (Kick every 5th 25)

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

6 X 25 @ 50 uh2o

Main Set

Board Kick 

500 + 400 + 300 + 200 + 100  @ :30R Sprinting every 5th-4th-3rd-other-full 100

12 X 75 @ 1:05 w/ Fins

*25 Side Kick FR, 25 FL Kick on BK, 25 6 beat FR

8 X 50 @ 1:20 uh2o kicking to 15M both ways

Notes: putting some work into the legs today

Monday, August 16, 2021

 Monday, August 16, 2021 - Summer Training Block

Warmup

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

*reducing strokes, and pushing streamlines

Main Set (36 Minutes)

3 X's

6 X 25 FAST + 100 EZ @ 25-2:30

3 X 50 FAST + 100 EZ @ 40-2:00

2 X 75 FAST + 100 EZ @ 50-1:40

Notes: Good FAST/EZ pattern to get the week off to a great start. 

Friday, August 13, 2021

 Friday, August 13, 2021 - Summer Training Block

Warmup

18 X 50 @ 50

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

Main Set (25 Minutes)

6 X's

[25 + 25 + 50 + 50 + 25] @ 30-40-50-60-70

*As Fast as Possible,

*2 Rds. Kick, 2 Rds. Stroke, 2 Rds. FR

Notes: Very Doable Set to finish out the week, Keep the peddle down from start to finish and put up some low numbers.

Thursday, August 12, 2021

 Thursday, August 12, 2021 - Summer Training Block

Warmup

200+ EZ Swim

12 X 75 w/ Fins @ 1:10

*25 Side Kick, 25 FL Kick on BK, 25 FR w/ 6 beat kick

Main Set (42 Minutes)

3 X's: 

6 X 50 FR @ 45

6 X 25 @ 25 Lowest stroke count

3 X 100 @ 1:30 FRIM-FRIM-IM

3 X 25 @ 40 Highest Tempo and Speed

Notes: Not your typical High Velocity Thursday, changing it up with trying to stay in control of your gears and stroke counts. the 50's FR and 100's FRIM/IM are steady and strong. When you get to the 6 X 25's, lock yourself into your lowest stroke count and hold yourself to it. When you get to the 3 X 25's, go the other way and crank up the tempo and speed. Stay in charge of your different gears and tempo's. Key to success in racing, just take a look at the men's Olympic 800/1500.

Wednesday, August 11, 2021

 Wednesday, August 11, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ :15R reducing strokes, and adding kicks, tighter streamlines

Main Set

3 X 300 Pull @ 4

4 X 200 Kick 1st 50-100-150-200 @ 3:15

4 X 100 IM @ 1:30

4 X 50 @ 1:15 P200

4 X 25 @ 1:15 FAST!!!

Notes: Rainbow set for the middle of the week, start long and quiet, and start ramping up the HR, tempo, effort as you go!

Tuesday, August 10, 2021

 Tuesday, August 10, 2021 - Summer Training Block

Warmup

600 K/S (kicking every 5th 25)

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

6 X 25 @ 50 uh2o kicking

Main Set

12 X 50 Board Kick @ 50

6 X 25 uh2o Kick @ 50

10 X 50 Board Kick @ 60

4 X 25 uh2o Kick @ 60

8 X 50 Board Kick @ 70

2 X uh2o Kick @ 70

Notes: Best effort from start to finish!

Friday, August 6, 2021

 Friday, August 6, 2021 - Summer Training Block

Warmup

18 X 50 @ 50

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

Main Set

5 X 25 @ 30 FAST

5 X 50 @ 50 F-F-E-F-F

5 X 75 @ 1:10 F-E-F-E-F

5 X 100 @ 1:30 E-F-E-F-E

5 X 125 @ 1:50 E-E-F-E-E

5 X 150 @ 2:10 EZ

Notes: The FAST reps go from 5 down to 0, but the reps do get longer. You will have some long, ez swimming at the end of the workout to end the week. You can definitely mix in some stroke or kick into this pattern.

Thursday, August 5, 2021

 Thursday, August 5, 2021 - Summer Training Block

Warmup

200 EZ

30 X 25 @ 35 w/ fins as follows:

#1 - FR Drill

#2 - BR Drill

#3 - BK Drill

#4 - FL Drill

#5 - build tempo to far flags

#6 - FAST to far flags

Main Set

36 Swims @ 70

6 Out/Back - from wall 2 stroke cycles + flip + 3 uh2o dolphins + sprint back to wall

6 FAST to far flags

6 Out/Back - same as above

6 FAST from MP to Wall

6 Out/Back - same as above

6 full 25's w/ fins & paddles

Notes: Alternating some traditional High Velocity Swims w/ some Out/Back's. There is no set point where you turn, it is up to your uh2o and stroke count as to where you will turn. On way back, get momentum going with at least 3 dolphin kicks (more is better) and then crank the tempo back to the wall.

Wednesday, August 4, 2021

 Wednesday, August 4, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ :15R reducing strokes and longer streamlines

Main Set (40 Minutes)

2 X [3 X 75 + 75] @ 60-90

3 X [3 X 75 + 50] @ 55-90

4 X [3 X 75 + 25] @ 50-90

Notes: This is a set for timing your biggest gear. The last 75-50-25 should be swum at your highest effort/biggest gear to work on finishing strong. The 1st 3 75's are strong and steady with a little bit of a challenge as the rest gets taken away a little bit.

Tuesday, August 3, 2021

 Tuesday, August 3, 2021 - Summer Training Block

Warmup

600 K/S (kick every 5th 25)

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

6 X 25 @ 50 uh2o kicking

Main Set (36 Minutes)

18 Minute Boark Kick - Whistle Kick Pattern as follows:

3 minutes of :20 FAST/:10 EZ

3 minutes of :40 FAST/:20 EZ

3 minutes of :20 FAST/:10 EZ

3 minutes of :40 FAST/:20 EZ

3 minutes of :10 FAST/:20 EZ

3 Minutes of :20 FAST/:40 EZ

18 X 50 no board @ 1:00

#1 - Side Kick Flutter

#2 - FL Kick on BK

#3 - swim - uh2o to 15M both ways

Notes: 1st half, grab a board and get red in the face while you work the legs. 2nd half you take the board away with some different skills while you keep the pressure on the legs.

Monday, August 2, 2021

 Monday, August 2, 2021 - Summer Training Block

Warmup

300 + 4 X 50 + 4 X 25 @ :15R reducing strokes, tighter streamlines

300 + 2 X 100 + 2 X 50 @ :15R Pull

300 + 200 + 100 @ :15R rotate kick pattern (25 left side, 25 right side, 25 FL on BK, 25 Swim)

Main Set (33 Minutes)

3 X's Through:

3 X 25 FAST + 50 EZ @ 20/60

75 FAST + REST @ 2

2 X 25 FAST + 50 EZ @ 30/60

50 FAST + REST @ 2

1 X 25 FAST + 25 EZ @ 30/30

1 X 100 FAST + REST @ 2

Notes: We have a 1:00 FAST/1:00 EZ pattern to start off August. We start off with 75's, cut it back to 50's and then finish each round with a big 100. The Last 100 is always FR, if you want to change it up, I would recommend doing the middle 25's and 50 stroke or kick. Last, you will alternate active recovery with passive recovery as you get to hang out on the wall after the 75-50-100, whereas you swim it out after the 25's.