Calvin College Summer Workouts: 2023

Wednesday, December 27, 2023

Holiday Training

Warmup

24 X 50 @ 50

6 EZ, 6 K-S, 6 IMO-FR, 6 Pull (3-2-1, 3-2-1 breath per 50)

Main Set

3 X [3 X 25 + 25 EZ] @ 30-90

6 X [50 + 25 EZ] @ 45-45

4 X [25 + 3 X 25 EZ] @ 30-40

D Crew Option:

8 X 75 + 4 X 50 @ 60

6 X 75 + 3 X 50 @ 60

4 X 75 + 2 X 50 @ 60

2 X 75 + 50 @ 60

*30 minutes of strong, consistent effort.

Notes: last day before the team gets back together, main set introduces some speed back into the plan in short amounts so you can do it well in a solo effort or small group. Feel free to mix up strokes and equipment. If you are more inclined for a D-Crew set, there is a 30 minute effort that is along the same lines, shorter repeats, some extra rest on the 50's to keep the quality high.

Tuesday, December 26, 2023

Holiday Training Block

Warmup

2 X 150 Loosen + 2 X 300 Pull + 2 X 150 Kick @ :15R

32 X 25 @ 40-60 skills and drills

16 reverse IMO - pick a drill for each stroke

8 dives or walls working on plunges and streamlines

8 sculling progression

Main Set

6 X 100 FR @ 1:30

4 X 75 @ 1:15 Kick 1st-last 50

6 X 75 FR @ 1:10

4 X 50 Stroke @ 1:15

6 X 50 FR @ 50

4 X 25 FAST @ 1:15

Notes: Slow, long warmup after the Christmas Weekend. Then just some basic general conditioning to get things moving again. Keep a steady effort with good habits in tact throughout.

Friday, December 22, 2023

Friday-Saturday, December 22-23, 2023

Friday, December 22, 2023

Holiday Training Block

Warmup

200 + 2 X 150 + 3 X 50 @ 3:30-2:15-50 Getting longer

8 X 25 from blocks or walls working plunges, streamlines, breakouts

32 X 25 @ 40-60

16 reverse IMO - pick one drill per stroke

8 turn sequence

#1 - triangle starting from kick on wall ending with shooter

#2 - 4 shooters

#3 - MP start through turn through 3-4 touches

#4 - MP dolphin dive to 3 touch finish

8 - Odd - Max Speed/tempo; Even - Min Stroke and No Breath

Main Set

3 X 100-200-300 @ 5:00

*Do it Right the first time! Be FAST

1000+ of ez Pulling-swimming-kicking-drilling

Notes: The normal Mon/Fri warmup and then put in 3 good swims, 15 Minutes, do it right the first time and on to the weekend.

Saturday, December 23, 2023

Holiday Training Block

Warmup and Main Set (one hour)

3 X 100 + 6 X 75 + 8 X 50 @ 1:40-1:10-45

*choice of equipment

4 X [3 X 50 + 3 X 25] + @ 50-35

1st 50's are K-S no board, Swim is FR

25's are stroke

Last 50's are FR-Stroke

4 X [3 X 75 + 100] @ 1:20-1:40

75's = descend each group of 3 (last group of 3 is fastest 3)

100 = smooth, lowest stroke count

Notes: just an hour as we try to fit something into the holiday weekend, general conditioning, last part has a nice descending effort to finish.

Thursday, December 21, 2023

Holiday Training Block

Warmup

16 X 75 @ 1:15

4 EZ, 4 Kick 1st 25, 4 Indy IM, FAST 1st 25-25, Last 25-25

8 X 25 @ 45 sculling progression

6 X 50 @ 1:10

*alt. Max-Min and 1 or 0 breath (Max-Min = Max speed with fewest strokes)

Main Set

24 X HVO @ 70-90 (take your time between reps)

6 wall to far flags

6 flags to flags (dolphin dive start with no wall)

6 MP to turn to 3 touches off breakout (dolphin dive start with no wall)

6 wall to wall - from dive or with FINS

D Crew

6 X [75 + 50 + 75 + 25] @ 60-40-60-40

*hold best avg.

Notes: Get a good warmup, do more if you need to, then hit some high end speeds

Wednesday, December 20, 2023

Holiday Training Block

Warmup

2 X [2 X 150 + 4 X 75 + 2 X 150] @ :15-30R

slow, quiet swim, choice of equipment

8 X 100 Board Kick @ 2:00 Talking Pace

Main Set

FL-BK

12 X 75 @ 1:40 under bungy (12 1/2 uh2o off every wall)

12 X 75 @ 1:15 Descend 1-4, 5-8, 9-12

BK = BK

FL = alt. 1st/last 50 FL, steady, no descend

30 X 25 @ 40

10 Pull w/ buoy and FINS

10 Pull w/ Fins

10 Swim

12 X 75 @ 1:20-1:30 Descend 1-4, 5-8, 9-12

8 X 100 IM + 4 X 200 FRIM + 4 X 100 IM @ 1:30-3-1:15

Short FR

30 X 25 snorkles and paddles @ 40

10 12 1/2 scull + 12 1/2 superman kick

10 alt. 8 strokes or less w/ 6 touches shoulder driven

10 lose snorkle and no breath

12 X 75 @ 1:15 D1-4, 5-8, 9-12

LONG FR

3 X [2 X 150 + 300 + 3 X 100] @ 2:15-4-1:15

*last 100's are Faster, and each RD is Faster than last.

Notes: Slow, quiet warmup, and then some stroke/event specific sets, pick one (maybe two) and do it well.

Tuesday, December 19, 2023

Holiday Training Block

Warmup

200 EZ + 300 Kick/Swim + 400 Pull + 300 K/S + 4 X 50 (3-2-1-0 Breaths) @ :15-30R

Part I

Free

6 X [2 X 25 + 2 X 50 + 100]

2 Rds's @ 40-40-1:10

2 Rd's @ 30-50-1:10

2 Rd's @ 20-60-1:10

*strong throughout - stay consistent through the the change in rest

Part II

4 X [2 X 50 + 75 + 2 X 50] @ 60

*75 is FR; 50's are choice of Kick, stroke or IM pattern, strong effort throughout

Part III

12 X 25-50-75 @ 1:30

*choose your distance, stroke, and equipment and finish FAST

Notes: Long Warmup followed by 2 rounds of strong repeats, with a few "tight spots" to navigate and keep you honest. Last part, gives you some choice on how to finish, just be FAST. Each part is about 20 minutes.

Monday, December 18, 2023

Holiday Training Block

Warmup

2 X 150 + 2 X 75 + 2 X 25 @ 2:30-1:15-45

6 X Dives on own sendoff - any entry and skill from plunge to breakouts

32 X 25 @ 30-45

16 IMO - pick one drill per stroke

8 Turn/Finish Sequence - 1 - plunge; 2 4 shooters; 3 - MP turn + 45 plunge; 4 dolphin dive to 3 touch finish

8 Variable Sprints

Main Set

3 X: (FREE)

3 X 25 FAST + 50 EZ @ 25-1:45

2 X 50 FAST + 3 X 25 EZ @ 45-30

75 FAST @ 2:00

30 X 25 @ 30 Stroke or Kick

5 Fast - 1 EZ

4 - 2

3 - 3

2 - 2

1 - 5

FINS and Paddles FREE

2 X [75 + 50 + 25 + 50 EZ] @ 1:00-3:00

*D Crew last set

2 X [2 X 150 + 100 EZ] @ 2:00-4:00

Notes: Picking up the a little this week now that exams are finished, Trying to keep the reps on the shorter side as many are swimming in small groups or by yourself. Get a good start to the week. After Warmup, we start with some strong Freestyle, move into some stroke or kick, and then finish with some fins and paddles or a little D crew stuff.

Friday, December 15, 2023

Friday-Saturday, December 15-16, 2023

Friday, December 15, 2023

Holiday Training Block

Warmup

3 X 100 EZ + 4 X 75 50 Kick (25Board-25 Back)/25 Swim + 6 X 50 IMO/FR @ 1:40-1:30-60

6 X Dives on own sendoff - any entry and skill from plunge to breakouts

32 X 25 @ 30-45

16 IMO - pick one drill per stroke

8 Turn/Finish Sequence - 1 - plunge; 2 4 shooters; 3 - MP turn + 45 plunge; 4 dolphin dive to 3 touch finish

8 Variable Sprints

Main Set

Choose ONE and BRING IT!!

3 X 100 @ 5:00

3 X 400 @ 5:00

5 X 150 @ 3:00

1000+ on the house of EZ swimming, pulling, kicking, drilling

Notes: Great way to finish out a Friday, short and sweet, make it count, do it right the 1st time!!

Saturday, December 16, 2023

Holiday Training Block

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, 3 IMO/FR, 3 FAST 2nd 25

5 X [2 X 75 + 25 + 100 + 25 + 2 X 75] @ 1:10-35-1:10-35-1:10

2 rounds: Kick 1st/last 50 of 75's w/ board; 25's kick not board; 100 is swim; Strong throughout

Middle Round: 1st 2 75's = FL-BK-BR; 25's = BK or FL; 100 = FR; 2nd 2 75's = BK-BR-FR

Last 2 Rd's:

E-F-F-E-F-F-E

F-E-E-F-E-E-F

Notes: a short general conditioning set, main set is 35 minutes.

Thursday, December 14, 2023

Holiday Training Block

Warmup

9 X 100 @ 1:40

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

12 X 25 @ 40

*1st 8 sculling pattern, last 4 - 8 stroke drill

Main Set

3 X 50 + 75 @ 50-1:10

3 X 50 + 100 @ 50-1:20

3 X 50 + 125 @ 50-1:30

3 X 50 + 150 @ 50-1:40

*Strong throughout - get stronger from 75-150 as sendoff gets smaller

24 X HVO @ 70

6 X Dive to Far Flags - carry speed from blocks

6 X MP dolphin dive + swim to wall + turn and back to 2-4 touches

6 X BLAST KICK from wall to far flags underwater for FL-BK-BR; superman for FR

6 wall to wall w/ fins

Notes: 1st part of the main set is a 15 minute Freestyle swim with a build as you go from 75-150. Then we transition to 30 minutes of High Velocity Swimming. If you are on campus feel free to do towers - 20 X 25 @ 90 going 5 (8 uh2o dolphin to 3 touches), 5 25's DPS, 10 FAST

Wednesday, December 13, 2023

Holiday Training Block

Warmup

2 X 150 @ 2:30 EZ

Add Paddles and Buoy

4 X [100 + 50 + 3 X 25 + 50 + 100] @ 1:20-40-40-40-1:40

*smooth, quiet, no breath on the 25's

Main Set

3 X [3 X 75 + 3 X 25] @ 1:20-40

*75's Board Kick; 25's no board on side, bike, or uh2o to fit your events

3 X [3 X 50 + 75 + 100] @ 60-60-2

50's are FL-BK; BK-BR; BR-FR or stroke pattern; 75 is FR; 100 is choice of IM or stroke

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

FR - Steady effort, controlled descend on 75 1-4

Notes: After two days with a little bit of intensity, today is just steady and controlled as you move through some different types of swimming, a good general conditioning day. Starts with som slow pulling, counting strokes and breath control. Main set consists of 20 minutes of some kicking, 20 minutes of IM or stroke and then 20 minutes of some strong FR with a small descend.

Tuesday, December 12, 2023

Holiday Training Block

Warmup

300 EZ + 200 Kick + 12 X 25 drills/skills + 200 Kick + 3 X 100 D1-3 @ :15R

Part I

[3 X 50 @ 40] @ 3

[3 X 50 @ 45] @ 3

[3 X 50 @ 50] @ 3

[3 X 50 @ 55] @ 3

[3 X 50 @ 60]

*All FAST - should naturally get faster as you get more space between reps, choice of stroke or kick

Part II

Choose One - Sprint or Distance

Towers

10 X 25 @ 1:30

30 X 25 @ 25-30 Best AVG

Part III

Fins & Paddles - kick and stroke count

3 X [50 + 75 + 100 + 125] @ 60-70-80-90(100)

Notes: after warmup, there are 3 15 minute sections, the first two have some intensity, and then part 3 turns the page and works on some efficiency.

Monday, December 11, 2023

December Training Block

Warmup

3 X 100 EZ + 4 X 75 50 Kick (25Board-25 Back)/25 Swim + 6 X 50 IMO/FR @ 1:40-1:30-60

6 X Dives on own sendoff - any entry and skill from plunge to breakouts

32 X 25 @ 30-45

16 IMO - pick one drill per stroke

8 Turn/Finish Sequence - 1 - plunge; 2 4 shooters; 3 - MP turn + 45 plunge; 4 dolphin dive to 3 touch finish

8 Variable Sprints

Main Set

18 X 50 @ 50 Odd - FAST; Even - EZ

6 X 50 @ 70 FAST

9 X 25 @ 30

E-F-E-F-E-F-E-F-E

3 X 50 @ 90 FAST

*choice of strokes or Kick

*B and D group instead of last 3 50's, do a 75 + 100 + 125 @ 1:30 best avg.

Notes: Start the week off by working on some of our skills, an then execute a 31 minute fast EZ set in which you get some active recovery with some shorter intervals with some EZ swimming between the fast efforts and some "just rest" with some longer intervals. Put together some quality swimming. If you have more time and want to stretch it out you can move the repst to 24-12-15-6 which will put you up to the 45 minute range.

Friday, December 8, 2023

Friday-Saturday December 8-9, 2023

December Training Block

Friday

4 X 300 @ 4:30 (pull last 3)

8 X 125 @ 2:15 (kick 1st and last 75 choice of kick style)

6 X 100 @ 1:45 Best AVG. Choice Stroke

4 X 50 @ 3:00 FAST Choice stroke

4 X 300 @ :30R alt. EZ Kick and EZ Swim

Notes: a little over an hours worth of work, meant to be a build up to the 50's and a long stretch swim to close it out. Start slow and efficient on the 300's, start working on the 125's, pick up the effort again on the 100's, and the bring it on the 50's, slow it all back down to close it out. Still not trying to go too far or do too much post invite. Next week will have some additional volume options if you choose.

Saturday

18 X 50 @ 50

6 EZ, 6 K/S, 3 IMO/FR, 3 F-E

3 X [3 X 75 + 2 X 100 + 3 X 75] @ 60-70(75)-80(90)

*strong and steady throughout

3 X [50 + 2 X 25 + 50 + 3 X 25 + 50 + 4 X 25] @ 50-20-50-25-50-35

*choice of stroke, Kick, intensity and equipment, make a pattern stick to it and swim it well

Notes: Some general conditioning for a Saturday, still about an hour of work, will have some options to add some length and time next week.

Thursday, December 7, 2023

December Training Block

Warmup

2 X 150 + 2 X 75 + 2 X 25 @ 2:30-1:15-30

8 X 25 Dives on your own sendoff - plunges - holding lines, 2-4 touches...

36 X 25 @ 40 your favorite drill playlist, turn sequences, etc....

Main Set

3 X [2 X 50 + 3 X 75 + 2 X 50] @ 60(65) holding stroke and kick count

9 X 100 Kick @ 1:45-2:00

#1 - Board Kick; #2 - 50 FL on BK; 50 FL on Side; #3 - 4 EQUAL uh2o's off each wall + back kick

20 X 25 @ 30-45

E-E-F-E-E

E-F-E-F-E

F-E-F-E-F

E-F-F-F-E

*choice of stroke and equipment and what FAST and EZ mean

Notes: use some creativity on the warmup and then Main set has some slow, quiet, efficient swimming. Very doable kick set then push some short speed to close things out.

Monday, August 14, 2023

Pre-Season

Warmup

24 X 75 @ 1:10-20

6 EZ, 6 Board Kick 1st 25, 6 FL-BK-BR; BK-BR-FR; 6 side kick, fly on back, uh2o kick to 15M

Main Set

3 X [6 X 75 + 6 X 25] @ 1:05-25(35 for stroke)

75's are FR; 25's are choice

Notes: keep it smooth and focus on moving the right way for about 30 minutes, should feel very repetitive, and that is on purpose. Count strokes, keep head in line, feel free to use any equipment.

Thursday, August 3, 2023

Summer Training

Warmup

12 X 150 @ 2:30

3 EZ - 3 Kick 1st 50-50-100 - 3 IM (25FL-50BK-50BR-25FR) - 3 Faster 1st 50-75-100

Main Set

24 X High Velocity Swims @ 70

12 Swim to far flags, no breath

12 full 25's w/ fins & paddles, no breath

Notes: Thursdays are for our highest speeds, learn to move through the water fast

Tuesday, August 1, 2023

Wednesday, August 2, 2023

Wednesday, August 2, 2-23

Summer Training

Warmup

4 X 100 EZ @ 1:45

4 X 75 K/S @ 1:15

4 X 50 @ 45 D1-4

4 X 25 uh2o @ 45 streamline, stay horizontal to surface

12 X 25 Turns from MP @ 45 from MP

3 - wall kick to spin to 45 degree plunge

3 - superman kick from flags into wall to spin to plunge to 3 kick to plunge

3 - swim in to ft. first plunge at surface

3 = swim in.out to good transition to swim

Main Set

12 X 75 Pull @ 1:05 slow, quiet, pretty

12 X 50 @ 40 Strong (80%)

12 X 25 @ 35 FAST with good Habits

1:00 extra rest

1 X 100 Bring it

Notes: Gear Day, work on working through your gears and finishing with an exclamation point.

Monday, July 31, 2023

Tuesday, August 1, 2023

Summer Training

Warmup

500 Kick every 5th

400 Kick every 4th (no board)

300 Kick every 3rd)

200 Kick every other (no board)

100 Kick

Main Set

600 Kick + 300 Swim

500 Kick + 250 Swim

400 Kick + 200 Swim

300 Kick + 150 Swim

200 Kick + 100 Swim

100 Kick + 50 Swim

All on :15R

Notes: Keep it steady today and feel free to make the kick your own, add-subtract board, mix up the kick pattern, just keep it steady and strong throughout, don't burn any matches.

Monday, July 31, 2023

Summer Training

Warmup

2 X 150 + 3 X 50 + 6 X 25 @ 2:30-50-35 getting longer

12 X 25 FR skills (superman to side kick; side-stack-send; 8 stroke drill)

12 X 75 @ 1:20

4 Kick 1st 25 - 4 Indy IM - 4 Fast 1st 25-50-last 50-25

Main Set

4 X 100 + 300 EZ @ 1:15-5

8 X 75 + 8 X 50 EZ @ 1:00

4 X 100 + 300 EZ @ 1:15-5

Notes: 4 minutes - 8 minutes - 4 minutes FAST followed by the same amount of time active recovery. Get a good start to the week!

Friday, July 28, 2023

Summer Training

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, S/K, 3 IMO/FR, 3 Faster 1st 25-25, last 25

Main Set

4 X's [125 + 100 + 75 + 50] @ 90-80-70-60

Rd. 1 = Strong 125-100-75, 50 EZ

Rd. 2 = F-E-F-E

Rd 3 = E-F-E-F

Rd. 4 - F-E-E-F

Note: one of my favorite patterns, control your speeds, at times you will have to find a way to swim EZ, yet still make sendoff, great thinking set and test of controlling your efforts.

Thursday, July 27, 2023

Summer Training

Warmup

8 X 150 @ 2:30

2 EZ - 2 Kick 1st 100 - 2 FL-BK-BR; BK-BR-FR - 2 Fast 1st 75; last 75

Main Set

24 X High Velocity Swims @ 70

Rotate through these 3:

#1 - BLAST Board Kick to far flags

#2 - BLAST Swim to far Flags

#3 - BLAST Swim w/ FIN full 25

Notes: Hitting our highest speeds again today, instead of doing sever repeats the same way, today we are rotating through the three which will give you different feels and some change throughout the the pattern.

Wednesday, July 26, 2023

Summer Training

Warmup

4 X 75 + 6 X 50 + 8 X 25 @ 1:15-50-30 get longer as you go

12 X 75 Pull @ 1:05 fewest strokes possible, quiet

Main Set

4 X 200 @ 2:45 - strong (80%)

4 X 150 @ 2:15 - stronger (90%)

4 X 100 @ 1:45 FAST (100%)

Notes: Descending Effort, work through your gears and your timing so you can finish with your best. If you swim the longer events, you can adjust the sendoff and make it less rest(2:45-2:00-1:20), if you are a 50-200 event person or stroke/IM keep the sendoff's as is so you can keep the average low.

Tuesday, July 25, 2023

Summer Training

Warmup

300 Loosen @ 5:00

6 X 100 K/S @ 1:50 Odd - board Kick; Even - 25 side, 25 back

12 X 25 @ 35-45 walls and streamlins

3 plunge for distance with horizontal surface touch

3 plunge for :02 + 3 kicks + plunge with horizontal surface touch

3 plunge for :02 + double arm pull + head 1st plunge with horizontal surface touch

3 plunge for :02 + kick to surface staying horizontal to surface

Main Set

20 X 50 Board Kick @ 1:00

1 FAST - 4 EZ

2 FAST - 3 EZ

3 FAST - 2 EZ

4 FAST - 1 EZ

20 X 25 uh2o @ 1:00

5 distance per kick (fewest kicks)

5 streamline underwater BR kick

5 w/ fins FAST

5 w/ FAST w/ breakout and swim at 15M

Notes: good skills during the warmup followed by 40 minutes of great kicking work.

Monday, July 24, 2023

Summer Training

Warmup

2 X 150 + 4 X 75 + 4 X 25 @ 2:30-1:15-30

8 X 25 @ 45 sculling sequence

12 X 25 @ 35-45 FR drills

#1 - superman to side kick, #2 - side-stack-send, #3 - 8 stroke drill

12 X 25 @ 30 Variable Sprint, middle 4 kick

Main Set

4 X 25 + 100 EZ @ 30-2:00

3 X 75 + 150 EZ @ 1:00-3:00

3 X 75 or 100 + 200 EZ @ 1:20-4:00

4 X 75 or 100 + 300 EZ @ 1:15-5:00

Notes: this is a 2-3-4-5 minute FAST; 2-3-4-5 minute EZ pattern. on the last two rounds you have an option to go 75's or 100's, The 75's would be for stroke or kick if you choose to do so. Otherwise, stick to FR and put the hammer down.

Friday, July 21, 2023

Summer Training

Warmup

3 X 100 EZ + 3 X 200 Pull + 3 X 100 IM @ 1:40-3-1:40

12 X 25 @ 35-45 drills and skills (choice of drill, stroke, equipment)

12 X 25 turn sequence @ 35-45

3 wall to far flags with spin under flags (practice "diving into turn")

3 10 kicks on wall + flip/spin + strong 45 degree plunge for distance and depth

3 from mid pool + flip/spin + strong 45 degree plunge for distance and depth

3 from mid pool + flip/spin + :02 plunge (depth) + kick way to horizontal surface touch

Main Set

8 X 75 Indy IM @ 1:15

6 X 50 @ 50 choice of stroke or kick

8 X 125 Indy IM @ 2:00

6 X 50 @ 50 choice of stroke or kick

8 X 75 Indy IM @ 1:15

Notes: Indy IM = #1 FL-BK-BR or FL-BK-BR-FR-FL, then #2 is FR-FL-BK or BK-BR-FR-FL-BK and you keep picking up where you leave off as if you were swimming continuous 100 IM's. General Conditioning set with emphasis on change and you change strokes often. Warmup also has an opportunity to work some skills and turns.

Thursday, July 20, 2023

Summer Training

Warmup

15 X 100 @ 1:40

3 EZ, 3 K/S (board), 3 FRIM,FRIM,IM, 3K/S (side-back), 3 Fast 1st 25-50-last 25

Main Set

24 X High Velocity Swims @ 70

6 uh2o Kicks to far flags, staying parallel to surface the whole way

6 swim wall to far flags

6 MP to wall back through break out

6 full 25's w/ Fins and Paddles

Wednesday, July 19, 2023

Summer Training

Warmup

300 EZ + 200 Kick + 100 IM @ :30R

4 X 225 Pull @ 3:00 (:15R) slow, quiet, fewest strokes

Main Set

12 X 75 @ 1:05 Strong (80%)

8 X 75 @ 1:10 FAST (90%)

4 X 75 @ 1:15 Bring It (100%)

Notes: How much control do you have in your gears? The better your fitness, the more control you have, A perfect set will see some control so you bring down your times and finish with your best.

Tuesday, July 18, 2023

Summer Training

Warmup

300 EZ @ 5:00

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

12 X 75 @ 1:15 w/ fins + paddles

*25 superman kick (use paddles as kick board) + 25 FL Kick on BK + 25 FR w/ 6 beat kick

Main Set

2 X 25 + 4 X 100 + 2 X 25 @ 45-1:30(45)-45

2 X 25 + 3 X 100 + 2 X 25 @ 45-1:30(45)-45

2 X 25 + 2 X 100 + 2 X 25 @ 45-1:30(45)-45

2 X 25 + 100 + 2 X 25 @ 45-1:30(45)-45

*25's are no board fast underwater (maximize distance underwater)

*100's are board kick holding strong avg.

Notes: Main Set will give you a good mix of uh2o and board kick. Most of the 25's are set up well to have enough rest to maximize streamline and underwater speed. The 25 after the 100 will give you a short lung buster. Try to make it, don't give up on it.

Monday, July 17, 2023

Summer Training

Warmup

2 X 150 + 4 X 75 + 4 X 25 @ 2:30-1:15-30 getting longer and prettier

8 X 25 sculling pattern @ 45

12 X 25 @ 35-45 streamlines, walls, body position

3 - plunge for distance with horizontal surface touch

3 - plunge for :02 + 3 Kicks + plunge with horizontal surface touch

3 - Plunge for :02 + double arm pull + head first plunge with horizontal surface touch

3 - plunge for :02 + kick to surface + single arm pull to side kick

12 X 25 @ 35 variable sprints

*middle 4 kick

Main Set

3 X 100 @ 2:00 FAST

6 X 50 @ 1:00 Odd - FAST; Even - EZ

4 X 75 @ 1:30 FAST

12 X 25 @ 25 2 FAST - 2 EZ

6 X 50 @ 1:00 FAST

300 EZ @ 5:00

100 FAST!!

Notes: Good Challenge to start the week! The recovery is a mix of strict rest with active recovery. You should be able to mix in stroke or kick as needed. It also sets up for a nice exclamation point to finish!

Friday, July 14, 2023

Summer Training

Warmup

3 X 100 EZ + 200 Kick + 4 X 25 IM @ 1:40-4-30

12 X 25 @ 35-45 choice of strokes, drills, equipment

Main Set

16 X 25 @ 30 100IMO

4 X 100 @ 1:30 25FL-75BK

16 X 25 @ 30 200IMO

4 X 100 @ 1:30 50BK-50BR

16 X 25 @ 30 400IMO

4 X 100 @ 1:30 25BR-75FR

4 X 100 IM @ 1:45 D1-4

Notes: a good general conditioning/IM pattern to finish out the work week. A lot of stroke in small doses to keep up the good habits. Feel free to adjust the sendoff's, but keep the rest to roughly :15R. A short little exclamation point to finish out the day

Thursday, July 13, 2023

Summer Training

Warmup

18 X 100 @ 1:40

3 EZ, 3 K/S w/ board, 3 FRIM, 3 K/S no board, 6 Odd - Fast 1st 25-50-75; Even - no breath last 25

Main Set

24 X HVO @ 70

8 X 25 Board kick w/ FINS

8 X 25 Swim w/ FINS

8 X 25 Swim w/ FINS & PADDLES

Notes: simple pattern to follow, be FAST, hit your highest velocities.

Wednesday, July 12, 2023

Summer Training

Warmup

2 X 150 + 3 X 50 + 4 X 25 @ 2:30-50-30

*loosen up and get longer

12 X 25 @ 35-45 FR habits

rotate - superman - side kick; side-stack-send; 8 stroke drill

Main Set

4 X 225 Pull @ 3:15 slow and quiet

6 X 150 @ 2:10 strong (80%)

6 X 100 @ 1:30 faster (90%)

6 X 50 @ 1:00 FAST (100%)

300 EZ

300 Kick

12 X 25 back to FR habits from warmup

Notes: Descending effort/Rainbow Set/Working your gears, whatever you want to call it, manage it well and get to the end with your best before you close it out with some slow quiet swimming and practicing good movement patterns.

Tuesday, July 11, 2023

Summer Training

Warmup

4 X 75 + 4 X 25 @ 1:15-30 EZ, get longer

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

12 X 25 @ 35-45

3 plunge

3 plunge + 3 Kicks + plunge to surface touch

3 Plunge + double arm pull + head first plunge to surface touch

3 plunge + kick to surface + single pull + side kick holding line

Main Set

6 X 50 Kick no Board @ 50 Flutter on Side-Back

300 Board Kick @ 5:00

6 X 50 Kick no Board @ 50 BK-FL all on BK

400 Board Kick @ 6:00

6 X 50 Kick no Board @ 50 BR 1pull-2kick

500 Board Kick @ 7:00(8)

6 X 50 Kick no Board @ 50 BK-FL all on BK

400 Board Kick @ 6:00

6 X 50 Kick no Board @ 50 Flutter on Side-Back

300 Board Kick @ ---

Notes: leg day!

Monday, July 10, 2023

Summer Training

Warmup

6 X 50 EZ + 3 X 100 Pull + 12 X 25 Kick (2 Board - 2 no board) @ 50-1:40-35

8 X 25 @ 45 sculling sequence

16 X 25 @ 30-40 2 drill - 2 swim IMO

Main Set

3 X [25 + 50 + 75] @ 1:00

3 X 100 EZ @ 1:40

2 X [25 + 50 + 75] @ 1:00

3 X 100 EZ @ 1:40

1 X [25 + 50 + 75] @ 1:00

3 X 100 EZ @ 1:40

Notes: Nice pattern to rip some short, fast repeats and then bring it up to the 75's to challenge yourself to how fast you can maintain the speed. On the 1st two rounds, where you get to go from a 75 into a 25, you will get a nice challenge.

Friday, July 7, 2023

Summer Training

Warmup

3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:10-40 reduce strokes

500 Board Kick at talking pace, loosen ankles, depth of kick

12 X 25 @ 35-45 drill, stroke, equipment of choice

Main Set

16 X 25 @ 30 4IMO

9 X 50 @ 50 FL-BK; BK-BR; BR-FR

4 X 100 IM Kick @ 1:45 (FL-BK no board; BR-FR w/ board)

16 X 50 @ 1:00 2IMO

4 X 100 IM Kick @ 1:45 (FL-BK no board; BR-FR w/ board)

9 X 50 @ 50 FL-BK; BK-BR; BR-FR

16 X 25 @ 30 4IMO

Notes: classic IM set, general conditioning, even if you do not race the IM, use it as a way to move through all the strokes, learning to move through the water differently. There should be no high's or low's, nice and steady throughout, the sendoff's should allow you to maintain some good habits.

Thursday, July 6, 2023

Summer Training

Warmup

600 EZ (100 Swim + 50 Kick)

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

12 X 25 @ 35-45

3 plunge

3 plunge + 3 kicks + plunge

3 Plunge + double pull + head first plunge

3 plunge + kick to surface staying horizontal to bottom

Main Set

5 X 100 Kick @ 1:45

10 X 50 Swim @ 60 kicking uh2o to 15M both ways

5 X 100 Kick @ 1:35

8 X 50 Swim @ 75 kicking uh2o to 15M both ways

5 X 100 Kick @ 1:25

6 X 50 Swim @ 90 kick uh2o to 15M boath ways

Notes: A good leg day.The 100's are board Kicking bringing the effort down as the rest decreases. Feel free to make the sendoff your own if you want to start faster or slower. the 50's are emphasizing the underwaters kicking to 15M both ways. You get some rest added as you go through the rounds to keep the quality and potentially add some speed.

Wednesday, July 5, 2023

Summer Training

Warmup

3 X 300 @ :30R EZ, Pull, Kick (board - side - back)

12 X 25 @ 35 Alt. superman-sidekick + side-stack-send

12 X 25 @ 40 F-E-F-EE-FF-EE-F-E-F

*E = 8 stroke Drill

Main Set

20 X 25 + 5 X 100 EZ @ 30-2:00

6 X 100 + 16 X 25 EZ @ 1:20-30

8 X 75 + 5 X 100 EZ @ 1:15-2:00

Notes: 10 minutes FAST - 10 EZ; 8 Fast - 8 EZ; 10 Fast - 10 EZ is the pattern for today. Start with short doable repeats with the 25's, crank it up to some solid 100's and then the repeats get a touch shorter as you close it out with the 75's. On the EZ, try to get as long and pretty as you can as soon as possible. You can probably do some stroke/kick on the 25's and 75's, but the set will work best if you stick with freestyle.

Friday, June 30, 2023

Summer Training

Warmup

6 X 75 + 6 X 50 + 6 X 25 @ 1:10-50-30 reduce strokes

8 X 25 sculling pattern @ 45

Main Set

6 X 150 Pull @ 2:10 slow and quiet

6 X 100 @ 1:30 strong (80%)

6 X 75 @ 1:00-15 EZ Speed (90%)

6 X 50 @ 40-1:00 FAST (100%)

Notes: moving through your gears today so you can finish with your best, many coaches call this a rainbow set. Practice your control and your timing so you can finish the right way. There is some flexibility with sendoff's as somone who wants a 500+ feel should keep the sendoff's shorter, while someone who wants a 100-200 feel should use a little more rest.

Thursday, June 29, 2023

Summer Training

Warmup

5 X 100 @ 1:30 EZ

2 X 200 @ 2:45 Pull Quiet

4 X 75 @ 1:30 Kick (Board-Side-BK)

4 X 25 @ 30 IMO

8 X 25 @ 45 Variable Sprints (90%)

Main Set

24 High Velocity Swims @ 70-90

6 from flags to far wall (no wall start - superman start)

6 from flags to wall to MP+ (no wall start - superman start)

6 wall to far flags

6 full 25's w/ FINS and Paddles

Notes: standard Old School warmup, then get up to your highest speeds, the first 12 you are going from no wall starts, 1st 6 just straight away and 2nd 6 moving through a turn (straight in-straight out!), last 12 add the wall for some extra power.

Wednesday, June 28, 2023

Summer Training

Warmup

2 X 150 + 4 X 75 + 4 X 25 @ 2:30-1:15-30 reducing strokes

12 X 25 @ 35-45 mixed strokes/drills, your choice

12 X 25 @ 35-45 from MP

3 spin + plunge to surface touch (horizontal)

3 spin + plunge + 3 kicks + plunge to surface touch (horizontal)

3 spin + plunge + double arm pull to head first plunge to surface touch (horizontal)

3 spin + kick to surface + 2-3 strokes holding line and momentum

Main Set

2 X 200 + 2 X 175 + 2 X 150 + 2 X 125 + 2 X 100 @ :10R, choice of pull, fins, paddles, etc.

*keep it slow, pretty, and long

16 X 50 @ 60 80-90-100%-EZ

*choice of stroke, work through your gears.

Notes: a majority of the day is slow and quiet with a gear session to close things out as you work through your gears.

Tuesday, June 27, 2023

Summer Training

Warmup

3 X 100 @ 1:40 EZ

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

12 X 25 @ :45-60

3 Plunge for distance

3 Plunge for :02 + kick for 3 + plunge for distance to surface touch

3 plunge for :02 + double arm pull + head first plunge to surface touch

3 Plunge for :02 + kick to surface + single arm pull to side kick

Main Set

12 X 75 @ 1:10 w/ fins and paddles

*25 superman flutter kick; 25 fly kick on back; 25 FR w/ 6 beat kick

12 X 50 Board Kick @ 50 Best Avg.

12 X uh2o Kick @ 60-90 whatever you need, just be streamlined and fast

Notes: full leg day that will attack several skills.

Monday, June 26, 2023

Summer Training

Warmup

300 + 2 X 200 Pull + 3 X 100 Kick/Swim by 50 @ 5-3-1:40

12 X 25 @ 35

rotate scull - superman to side kick - 8 stroke drill

12 X 25 @ 35 variable spring

*middle 4 kick

Main Set

3 X [5 X 25 + 100 EZ] @ 25-2:25

3 X [2 X 25 + 50 + 25 + 100 EZ] @ 25-50-25-2:20

2 X [50 + 25 + 50 + 100 EZ] @ 50-30-50-2:20

75 + 50 + 100 EZ @ 60-60-2:00

100 + 100 EZ @ 1:30---

Notes: good amount of warmup, then 10 rounds of F-E, feel free to change up the stroke or add some kick to make it more suited for you.

Friday, June 23, 2023

Summer Training

Warmup

2 X 150 + 2 X 75 + 6 X 25 @ 2:30-1:15-30 getting longer and prettier

8 X 25 @ 45 sculling pattern

12 X 25 @ 35-45 from MP

4 flip/spin to 45 degree plunge

4 flip/spin to plunge for :02 + 3 kicks + return to plunge for distance and surface touch

4 flip/spin to plunge for :02 + kick to surface + 3 strokes

Main Set

6 X [2 X 75 + 100 + 2 X 50] @ 1:20-1:10-1:00

Rd. 1-2 = 75's are board kick, 100 is FR, 50's are kick on side/fl on back by 25

Rd. 3-4 = 75's are FL-BK-BR, 100 is FR, 50's are FL-BK/BR-FR

Rd. 5-6 = F-E-F-E-F; E-F-E-F-E

Notes: Nice 30 minute general conditioning pattern to follow. The 1st 2 rounds have a kick pattern (hold the lines without the board), the middle 2 rounds have a stroke pattern, and the last round has a F-E pattern to follow. The middle 100 will be a challenge, feel free to move the sendoff to 1:20 if needed, but the middle 100 is there to see how efficiently you can put some effort into the swim and maintain control of the set as a whole. Enjoy the challenge. Have a great weekend.

Thursday, June 22, 2023

Summer Training

Warmup

4 X 100 Swim @ 1:45 fewest strokes

3 X 100 Pull @ 1:30

200 Kick

4 X 25 Variable Sprint @ :30

Main Set

24 X HV Swims @ 70

8 X 25 Kick (2 superman Kick no breath to far flags; 2 uh2o to far flags - staying horizontal to bottom)

8 Flags to far wall - no wall start, start with legs and then add arms, getting up to full speed as soon as possible)

8 w/ FINS and paddles - full 25's

Notes: get some good reps at your highest velocities!

Wednesday, June 21, 2023

Summer Training

Warmup

15 X 50 @ 50

5 EZ - 10 Pull breathing 2 breaths per 50

12 X 25 @ 35

Skills and Drills - choice of drills, strokes, equipment

Main Set

20 X 25 @ 30 choice of stroke, smooth, long, good habits, streamlines

10 X 50 @ 45 FR a little stronger (80%)

4 X 75 @ 90 choice of stroke (90%)

3 X 100 @ 2:00 FAST (100%)

Notes: A good build/descend/rainbow set today. Start off with short repeats with great habits to set yourself up for the built, then start working a little on the 50's, after the 50's you can mix in strokes as needed to hit your event list.

Tuesday, June 20, 2023

Summer Training

Warmup

3 X 100 @ 1:40 EZ

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

12 X 25 @ 40-50

#1 - plunge for distance

#2 - Plunge + 3 Kicks + plunge for distance until surface touch

#3 - Plunge + kick to surface + single stroke + side kick

#4 - Plunge + double arm pull + head first plunge for distance until surface touch

Main Set

12 X 25 Kick @ 30 Board Kick

6 X 50 @ 50 Board Kick

4 X 75 @ 1:45 Board Kick

3 X 100 @ 1:40 Board Kick

300 EZ @ 5:00

20 X 25 @ 40-60 whatever you need to do it well

5 underwater 25's

5 underwater w/ FINS

5 underwater to 15M + FAST swim

5 underwater to 15M + FAST swim w/ FINS

Notes: After warmup, just putting some work into the legs with a some good board kicking. The 25's and 50's are on short rest, gave you some extra time on the 75's to make sure you can make the step up and then shorten the rest again on the 100's to bring it home. Use the last 15-20 minutes to do some good underwater work.

Monday, June 19, 2023

Summer Training

Warmup

2 X 150 + 4 X 75 + 4 X 25 @ 2:30-1:15-30 getting longer, reducing strokes

8 X 25 @ 45 sculling pattern

12 X 25 @ 40 skills and drills, choice of stroke and equip.

4 X 25 @ 30 variable sprints

Main Set

3 X [3 X 25 + 50 EZ] @ 30-90

3 X [25 + 50 + 50 EZ] @ 30-60-90

3 X [50 + 25 + 50 EZ] @ 60-30-90

4 X 100 @ 1:45 EZ, 80-90-100%

Notes: Strong start to start the week off, starting with doable repeats that will keep the speeds up and habits in tact.

Thursday, June 15, 2023

Friday, June 16, 2023

Summer Training

Warmup

18 X 50 @ 50

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

Main Set

3 X 150 + 4 X 125 + 3 X 100 @ 2:00

Descend effort down to some strong 100's with good habits

4 X [2 X 25 + 100 + 4 X 25 + 100] @ 25-1:40-30-1:30

*2 X 25 = Kick

*100 = IM

*4 X 25 = Stroke, no FR

*100 = FR D1-4

Notes: Some general conditioning, with some descending efforts, but stay within yourself, not going to all out today.

Thursday, June 15, 2023

Summer Training

Warmup

2 X 100 + 2 X 50 + 4 X 25 @ 1:45-1:00-30

*get longer, quieter, prettier as you go

12 X 25 Kick @ 45

#1 - side Kick Flutter; #2 - superman - side kick; #3 - superman FL; #4 - FL underwater; #5-6 BR 1 pull - 2 kick

12 X 25 @ 45 FR

4 - 8 stroke drill FR

4 - choice of stroke

4 variable sprint (F-E, E-F, E, F)

Main Set

20 X 50 @ 2:00

#1 - 1st 25 FAST

#2 - 12 1/2 build, FAST MP back to 15M, EZ last 10

#3 - Build 2nd 25 to full speed last 12 1/2

#4 - Full 50

#5 - EZ (8 stroke drill on 2nd 25)

Notes: Fastest Speeds today, stretching it up to a few full 50's.

Wednesday, June 14, 2023

Summer Training

Warmup

2 X 100 + 2 X 50 + 4 X 25 @ 1:45-1:00-30

*get longer, quieter, prettier as you go

8 X 25 Sculling Pattern @ 60 2 Wrist; 2 elbow; 2 bellybotton; 2 all 3

18 X 25 Kick @ 45

#1 - Side Kick Flutter; #2 - Superman Flutter #3 - Fly Kick on Back; #4 - uh2o; #5-6 BR on Back

Main Set

4 X 225 Pull @ 3:00 slow, quiet, pretty

3 X [3 X 50 + 50 EZ] @ 50-2:30

Rd. 1 = 80%; Rd. 2 = 90%; Rd. 3 = 100%

3 X [3 X 50 + 50EZ @ 50-2:30

80-90-100% within each round

Notes: work on your gears today during the main set.

Tuesday, June 13, 2023

Summer Training

Warmup

2 X 100 + 2 X 50 + 4 X 25 @ 1:45-1:00-30

*get longer, quieter, prettier as you go

8 X 25 Sculling Pattern @ 60 2 Wrist; 2 elbow; 2 bellybotton; 2 all 3

18 X 25 Kick @ 45

#1-2 - Board Kick Flutter; #3 - Side Kick Flutter; #4 - Superman Flutter #5 - Fly Kick on Back; #6 - uh2o

Main Set

3 X 100 Board Kick @ 1:50

8 X 25 @ 30 8 stroke drill

3 X 100 Board Kick @ 1:40

8 X 25 @ 45 underwater to 15M

3 X 100 Board Kick @ 1:30

8 X 25 @ 60 underwater full 25

3 X 100 Board Kick @ 1:15-20-25 (fastest interval you can make)

100 EZ @ 3:00

12 X 25 or 50 @ 2:00

*25's are underwater as fast as possible, 50's either with board or max underwater, you choose

Notes: Descending 100's with board, with a mix of drill and underwater work mixed in.

Monday, June 12, 2023

Summer Training

Warmup and Free Drills

2 X 100 + 2 X 50 + 4 X 25 @ 1:45-1:00-30

*get longer, quieter, prettier as you go

12 X 25 Kick @ 35-45

#1 - Board Kick Flutter; #2 - Side Kick Flutter; #3 - Fly Kick on Back

40 X 25 @ 45

6 - Skulling - 2 wrist; 2 elbow; 2 bellybutton

4 - 8 stroke Drill

6 - Superman to Side Kick

4 - 8 stroke Drill

6 - Side-Stack-Send

4 - 8 stroke Drill

2 X’s turn sequence - MP Turn; flip to 45 plunge; flip to plunge for 2, kick for 3, plunge to surface

4 - 8 stroke Drill

5 X [50 + 25 + 75 + 25 + 50] @ 40-50-60-50-40

E-E-F-E-E

E-F-E-F-E

F-E-F-E-F

E-F-F-F-E

F-F-E-F-F

F = Best you got maintaining good habits; E = long, quiet, pretty, shooting for 8 strokes or less per 25

Notes: Good start to the week, as you take about 40 minutes to work on some freestyle technique, then ramp it up for 20 minutes as you navigate the F-E pattern which should test your control.

2 X 100 + 2 X2 5

Friday, June 9, 2023

Summer Training

Warmup

2 X 150 + 4 X 50 + 4 X 25 @ 2:30-45-30 get longer

Main Set

2-4 X's through:

150 + 100 + 50 @ 1:50-1:20-60 FR

4 X 75 @ 1:30 stroke or Kick

6 X 50 D1-3,E-F-E @ 50

Notes: general conditioning, keep effort in check, keep it smooth, and effort should stay the same from start to finish with a little extra on the 50's, but it should be manageable.

Thursday, June 8, 2023

Summer Training

Warmup

200 Loosen @ 4:00

24 X 25 @ 40-50 drills/skills/sculling your choice

12 X 25 Variable Sprint @ 35

Main Set

24 X High Velocity Swims @ 70

8 Kick BLAST from wall to far flags or :10 seconds w/ board

8 full 25 underwater w/ fins

8 full 25 w/ fins swim choice of stroke

Notes: BE FAST, hit your highest speeds

Wednesday, June 7, 2023

Summer Training

Warmup

2 X 150 @ 2:30 Loosen

4 X [3 X 25 + 175] @ 40-2:30 Pull

*25's are sculling, 175 is slow, quiet swimming

Main Set

5 X 200 @ 3:00 smooth

10 X 100 @ 1:30 5 at 80%, 5 @ 90%

15 X 50 @ 1:00 4 100%, 1 EZ

Notes: main set is 45 minutes where you will build into your gears and finish with some FAST 50's. This can be done in any stroke you wish as well.

Tuesday, June 6, 2023

Summer Training

Warmup

3 X 100 @ 1:40 loosen

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

12 X 25 @ 40-50 uh2o kicking

4 plunge for distance

4 :02 plunge + 3 kick + plunge for distance

4 full 25's underwater

Main Set

5 Minute Kick @ 6:00

30 FAST - 30 Casual

5 Minute Kick @ 6:00

20-25-30-35-40 FAST - the rest of each minute casual

5 Minute Kick @ 6:00

60 FAST - 60 Casual

5 Minute Kick @ 6:00

15 FAST - 15 EZ - 15 FAST w/ Vert. Board - 15 EZ

5 X 100 @ 2:00 side kick - back kick - swim

12 X 25 @ 45 strong, underwater to 15M every time

Notes: Start of Kicking with a board, and then transitioning to some swim and then putting it all together.

Monday, June 5, 2023

Summer Training

Warmup

2 X 150 + 4 X 50 + 6 X 25 @ 2:15-45-30 stretching it out

24 X 25 @ 30-45

6 wall to far flags spinning under far flags working on speed of spin

6 kick on wall + spin + plunge for distance working on getting feet on wall and good push

6 Kick on wall + spin + :02 plunge + 3 kick + plunge for distance

6 mid - pool turns

Main Set

6 X [25 + 25 + 50 + 25 + 25 + 100 EZ] @ 25-50-25-2:30

Rd. 1-2 = stroke or Kick

Rd. 3-4 = FR

Rd. 5-6 = FR w/ FINS and PADS

Notes: Warmup with some work on turns and then knock out a Fast/EZ set to get you rolling into the week.

Friday, June 2, 2023

Summer Training

Warmup

15 X 100 @ 1:40

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

Main Set

24 X High Velocity Swims @ 70

6 - wall to far flags

6 - flags to far wall (no wall start, from superman position)

6 - 12 1/2 build up to speed + 25-30 in/out of wall + 10 EZ

6 full 25's w/ fins

Notes: Hit your highest speeds to finish the week

Thursday, June 1, 2023

Summer Training

Warmup

3 X 100 + 6 X 25 @ 1:40-40 getting longer as we go

24 X 25 @ 30-45

8 sculling progression (wrist-elbow-bellybutton-all 3)

8 alt. superman-sidekick, side-stack-send

8 reverse IMO

Main Set

2 X [2 X 100 + 3 X 75 + 4 X50] @ 1:20-1:10-1:00

*slow quiet pulling, 50's are 3-2-1-0 Breaths

4 X [100 + 75 + 50 + 25] @ 1:10-1:00-50-1:30

100 = smooth; 75 = 80%; 50 = 90%; 25 = 100%

Notes: Building kind of a day. Start with a slow, quiet pull with some breath control. And then ramp it up with a building pattern that will test your gears and control. Feel free to adjust the sendoff's to make it suit your needs or stroke.

Wednesday, May 31, 2023

May 31, 2023

Summer Training

Warmup

300 Loosen @ 5:00

12 X 50 @ 50 alt. k/s, s/k w/ board

12 X 25 @ 40-45 underwater skills and streamlines

#1 - plunge for :02 + 3 Kicks + plunge for distance

#2 - Plunge for :02 + double arm pull down + plunge for distance

#3 - uh2o kicking the whole way, stay parallel to bottom

Main Set

12 X 50 @ 50 Board Kick

8 X uh2o kicking @ 45 D1-4, 5-8

8 X 75 @ 1:15 (25 side kick + 25 fl kick on back + 25 swim w/ 6 beat kick)

8 X uh2o kicking @ 45 D1-4, 5-8

3 X 100 Board Kick @ 2:00 D1-3

Notes: Good leg day, main set is about 40 minutes if you need to modify it to make it longer or shorter. Should be a good test to work on all the leg skills, don't ignore the streamline muscles!

Tuesday, May 30, 2023

Summer Training

Warmup

2 X 150 + 2 X 100 + 8 X 25 @ 2:15-1:45-45

*get longer and prettier as you go

6 X 125 K/S @ :15R (25 side, 25 FL on BK, 25 Board, 50 Swim)

Main Set

3 X 25 + 25 EZ @ 20-1:30

4 X 25 + 50 EZ @ 25-2:10

5 X 25 + 75 EZ @ 30-2:30

6 X 25 + 100 EZ @ 35-3:30

5 X 25 + 75 EZ @ 30-2:30

4 X 25 + 50 EZ @ 25-2:10

3 X 25 + 25 EZ @ 20-1:30

Notes: Start off the summer with some High End Swimming set up so you can crush it with good habits and top speeds. The pattern allows you to do IM/stroke/Kick patterns, make it yours, just do it the right way.

Friday, May 26, 2023

Spring Training Block

Warmup as needed

Main Set

200 + 100 + 200 + 100 + 200 @ 2:30-1:30

150 + 75 + 150 + 75 + 150 @ 1:55-1:05

100 + 50 + 100 + 50 + 100 @ 1:15

50 + 25 + 50 + 25 + 50 @ 40

Notes: Good FR Endurance Set, maintain same effort throughout with maybe a little extra for the last 50-25's. Keep it strong throughout and hold a good avg.

Thursday, May 25, 2023

Spring Training Block

Warmup as you need

Main Set

30 X 75

10 @ 1:15 Kick 1st 25 (on side or fly/BR on Back), minimum strokes on last 50

8 @ 1:30 alt. FL-BK-BR; BK-BR-FR with good underwaters and streamlines

6 @ 60 Strong with good habits

4 @ 1:30 E-F-E-F Choice of Kick, Stroke, Equipment....

2 as 3 X 25 @ 30 @ 2:00 8 stroke drill

Notes: good pattern to give you some endurance, get you thinking about some good habits, and burn a few matches as we get closer to the Holiday weekend.

Tuesday, May 23, 2023

Spring Training Block

Warmup as Needed

Main Set

3 X [3 X 100 Board Kick + 100 Swim EZ] @ 1:40(50)-2

Rd. 1 - all three strong and steady (80%)

Rd. 2 - D1-3 (80-90-100%)

Rd. 3 - BEST EFFORT (100%)

18 X 25 @ 40-50

6 uh2o - strong effort, working on Distance per kick and streamline position

6 - plunge for :02 off wall + 4-5 kicks + return to plunge for :02 and notice how much momentum you have or don't have.

6 - w/ fins - FAST

Notes: Start with some good board kick as you work through some gears with the legs, and then take on some underwater kicking. Please adjust sendoff so that you can do the sendoff the way it is intended.

Sunday, May 21, 2023

Monday, May 21, 2023

Spring Training Block

Warmup as Needed

Main Set

2 X [2 X 25 + 50 + 25 @ 40] @ 5:00

2 X [2 X 25 + 2 X 50 @ 40] @ 5:00

2 X [25 + 50 + 75 @ 40] @ 5:00

Notes: As simple as this progression looks, it will challenge you quickly. It is equal work to rest, so you will have at least 2:30 rest between each round of swims, so feel free to get some ez swimming in there or you can just use the time to rest, the way you prescribe your rest changes the feel a little. Otherwise, get it moving on the 25's and then carry the speed in to the longer swims.

Friday, May 19, 2023

Spring Training Block

Warmup as needed

Main Set

36 X 50 @ 50

6 IMO-FR

6 K/S, S/K

6 E-E-F-F-E-E

6 IMO-FR

6 K/S, S/K

6 F-F-E-E-F-F

Notes: 30 minutes of short repeats where you can work through all the strokes, a little kicking, and a few surges in speed should get you to the weekend in a good mood.

Thursday, May 18, 2023

Spring Training Blog

Warmup as you wish

Main Set

24 X HVO's @ 70

4 X :10 Board BLASTS

4 X 25 uh2o w/ FINS

8 X (odd - to far flags from dive/running dive; even - 12 1/2 build + 12 1/2 BLAST to wall)

4 X Flags to wall w/ FINS (no wall start from superman position)

4 X 25 w/ FINS and PADDLES

Notes: Thursday's are for hitting your highest speeds!

Wednesday, May 17, 2023

Spring Training Block

Warmup as Needed

Main Set

16 X 25 @ 45 drills and skills

8 sculling pattern (2 wrist; 2 high elbow; 2 bellybutton; 2 all 3)

4 6 superman + 6 side kick

4 choice of drill and stroke

16 X 25 @ 30 8 stroke drill

6 X 50 @ 50 (80%)

4 X 75 @ 1:15 (90%)

2 X 100 @ 1:30 (100%)

Notes: Middle of the week, start slow and quiet with some drills and skills and then take it to some distance per stroke, finish the workout working through your gears, finishing in your biggest gears.

Tuesday, May 16, 2023

Spring Training Block

Warmup as Needed

Main Set

15 Minute Kick @ 16:00

Rotate 50 side + 50 FL on BK + 50 Board (strong and steady)

12 X 25 uh2o @ 45-60 (FAST - good body position/streamline muscles)

15 Minute Board Kick

Rotate 25 BR - 50 FL - 75 Flutter (strong and steady)

Notes: Work the legs today and streamline muscles in the middle.

Monday, May 15, 2023

Spring Training Block

Warmup as you need

Main Set

4 X [5 X 25 + 125 EZ] @ 25-1:55

25's = FAST Stroke

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

50's = FAST FR

2 X [7 X 25 + 100 EZ] @ 25-3:05

25's = Kick Board-uh2o-fly on back-Kick Board-uh2o-fly on back-Kick Board

Notes: Nice ez-fast pattern to start off the week, round one, hit your strokes, move into FR during the middle rounds and finish it off with the legs. Follow the pattern on the legs, which should challenge you.

Friday, May 12, 2023

Spring Training Block

Warmup as you wish

Main Set

3 X [100 + 2 X 75 + 3 X 50] @ 75-60-45 (last 50 @ 90)

*FREE

2 X [2 X 75 + 3 X 50] @ 75-60

*75's board kick, 50's 25 uh2o to side kick + 25 Fly kick on back

2 X [3 X 50 @ 50] @ 3:00

*stroke

Notes: Set up to hold some good efforts and speeds throughout. First round is all FR as you hold your best effort throughout, then move into some leg work, and finishes with your main strokes. Strong workout to finish the week.

Thursday, May 11, 2023

Spring Training Block

Warmup with 1500-2000 of slow swimming and plenty of skills and drills

Main Set

24 X 50 @ 70

All Even are 8 stroke drill w/ no air on 2nd 25

Odd's

3 BLAST from wall to far flags

3 BLAST from wall to ft. on far wall

3 BLAST 1st 37 1/2

3 build tempo ever 12 1/2 to BLAST last 12 1/2.

Notes: Thursday's are hitting your highest velocities, start short, then extend it to 37 1/2 and then cut it back to just nail the finish. Don't forget about the lungs and the stroke count on all the even's.