Calvin College Summer Workouts: 2024

Thursday, December 26, 2024

Friday, December 27, 2024

Holiday Training Block - Training Trip Leadup

Warmup

3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:20-40 Loosen Up

12 X 25 @ 45 choice of stroke skills and equipment

12 X 50 K-S; S-K @ 55

12 X 25 @ 45

*from wall - Plunge; Plunge-kick-Plunge; Kick to side kick at 15M; kick to 3 touch glide at 15M

Main Set

2 X [3 X 100 FR @ 1:20] @ 5

2 X 300 Board Kick @ 5

2 X [4 X 50 IMO @ 60] @ 5

5 X 100 FR @ 2:00 F-E-F-E-F

Notes: After warmup, we have 40 minutes of strong efforts. the 1st 100's, 300's, and 50's are all best avg., strong throughout, then the last 5 100's we want to be a little better/faster.

Wednesday, December 25, 2024

Thursday, December 26, 2024

Holiday Training Block - Training Trip Lead up

Shakeout the Christmas Festivities

4 X 75 @ 1:15 Loosen Up

Add Buoy's and snorkles and paddles

3 X 225 + 3 X 125 + 3 X 75 + 3 X 25 @ :15-20R

*slow, long, quiet

3 X 100 Board Kick @ :30R (talking paste)

6 X 50 Fly kick on side-back @ :15R (exaggerate)

6 X 25 uh2o @ 60ish

12 X 25 stroke/IM + 100 EZ @ 40-2:00

12 X 25 Kick + 100 EZ @ 35-2:00

12 X 25 FR + 100 EZ @ 30-2:00

*25's are strong, not all out, good form, good underwaters

Notes: Nice slow start after the Christmas festivities, stretch it out, then get some good short efforts to get the HR up a little, not a lot today, start getting the rust off, and getting ready for next week.

Monday, December 23, 2024

Tuesday, December 24, 2024

Holiday Training Block

Warmup

2 X 300 @ :30R (2nd pull) Loosen Up

18 X 50 @ 60+ Kick

2 alt. K-S, S-K; 2 FL on side-back; 2 uh2o to side kick at 15M both ways

Main Set

12 X 25 uh2o Kick + 100 EZ @ 40-3

6 X 50 Board Kick + 100 EZ @ 50-3

12 X 25 uh2o Kick + 100 EZ @ 60-3

6 X 50 Board Kick + 100 EZ @ 50-3

12 X 25 uh2o Kick + 100 EZ @ 40-3:00

4 X [3 X 25 @ 30] @ 2:30

*swim - maximizing uh2o to 15M

D-Crew option

3 X 300 Board Kick @ 5:00 D1-3

100 EZ @ 2:00

6 X 25 @ 50 uh2o to 15M then swim

2 X 300 Board Kick @ 4:30 (2nd faster than 1st)

100 EZ @ 2:00

6 X 25 @ 45 uh2o to 15M then swim

300 Board Kick under 4

100 EZ @ 2:00

6 X 25 @ 40 uh2o to 15M then swim

Notes: Obvious Leg Day, don't forget about the way you move your legs! Knee bend, angle of chin/ankles matter, and the streamline muscles are always your biggest weapon.

Monday, December 23, 2024

Holiday Training Block

Warmup

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

12 X 50 Kick @ 1:05

6 kick with paddles and snorkle (superman) - work on depth of kick and angles of shin/ankles

6 - 25 side kick; 25 back kick all FL kick working on fish kick, whippy

24 X 25 @ 45 Drills and skills

8 plunge/streamlines from walls starting under flags to a spin/flip

*2 flip to plunge; 2 flip to plunge-kick[plunge; 2 flip to kick to side; 2 flip to 3 touch glide

8 Choice of stroke/drills

8 rotate through following:

#1 - wall to flags - build to no wall spin under flags

#2 - MP to flags (no wall turn) + 6 kicks + 3 touches

#3 - MP to wall + kick out + 3 touches

#4 MP dolphin dive to 6 kicks + 3 touch finish

Main Set

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

4 X 50 + 100 EZ @ 45-3:00

6 X 50 + 100 EZ @ 50-5:00

4 X 50 + 100 EZ @ 45-3:00

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

Notes: Good amount of skills to start the day, a little more work on coming off the wall than normal. Keep your skills sharp! Main set, is another simple pattern that you should put together some low numbers on some short repeats.

Friday, December 20, 2024

Holiday Training Block

Warmup

4 X 75 + 4 X 50 + 4 X 25 @ 1:15-50-30 Loosen Up

6 Dives - 2 X Plunge - Plunge-Kick-Plunge - kick to chin/side

24 X 25 @ 45

8 - alt. superman-side-kick; side-stack-send

6 - choice of single or double arm pulls

6 - turn sequence - wall kick + plunge; build flags to flags to no wall spin; MP dolphin dive to 3 touch finish

4 variable sprints

Main Set

75 + 25 + 200 EZ @ 60-5

2 X 50 + 200 EZ @ 45-5

25 + 75 + 200 EZ @ 60-5

100 + 200 EZ @ 1:30-5

D-Crew

4 X 75 + 200 EZ @ 1:15-5

3 X 100 + 200 EZ @ 1:30-5

2 X 150 + 200 EZ @ 1:45-5

Notes: A great way to finish the exam week and head into the weekend. Crank out some big efforts, feel some burn in the legs and lungs and put up some low numbers.

Thursday, December 19, 2024

Holiday Training Block

Warmup

2 X 150 @ 2:30 Loosen Up

2 X 150 @ :15R Kick 1st-last 100

2 X [6 X 25 @ 35] @ 4 IMO (no FR)

2 X [3 X 50 @ 45] @ 3

*Rd. 1 = F-E-F; Rd. 2 = E-F-E

*Descend the F's 1-3

High Velocity

24 Efforts @ 70+ (add rest if you want)

6 Flags to Flags - Dolphin Dive start (no wall)

6 Flags to Flags - Facing opposite way, start with spin or flip

6 wall to flags

6 full 25's w/ fins and paddles

D-Crew

6 X [50 + 75 + 100] @ 50-60-70

*Best Avg.

then Finish w/ 8 High velocity efforts

*2 of each of the above pattern

Notes: Hit your highest speeds today, easy pattern, using no wall starts to create some resistance. add rest to the sendoff if you need. D-crew has an 18 minute best average effort, and then gets to sprint as well.

Wednesday, December 18, 2024

Holiday Training Block

Warmup

300 @ 5:00 Loosen up

4 X 225 @ :15R slow pull w/ snorkle and paddles

4 X 125 Kick @ :15R board kick at talking pace

Main Sets - Choose a stroke specific set

D-Crew

12 X 75 + 9 X 100 + 6 X 150 @ 1:10-1:15 (20)-2:00

75's = strong - push it (surge) on the middle 4

100's = lock it in and set a strong pace (9 of a kind)

150's = 1 EZ, 2 FAST

EZ = stretch it out a touch, FAST = fastest tempo of entire set

IM's/Stroke

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

*stroke or IM Pattern

4 X [75 Board Kick + 2 X 25 uh2o kick] @ 1:20-40

EZ 100 @ 4:00

3 X 100 IM @ 1:20-30-40

Finish with your best avg. on your fastest interval

Short FR/Single Stroke

5 X [50 + 75 + 25] @ 50-60-70

*50-75 = strong; 25 = Faster

4 X [75 Board Kick + 2 X 25 uh2o kick or superman kick] @ 1:20-40

EZ 100 @ 4:00

4 X 75 @ 55-60-65

Finish with your best avg. on fastest interval.

Notes: something for everyone today as we finish with exams, we can start putting some good efforts in the mix. Stretch it out in the warmup with some long, slow pulling and kicking, then choose your adventure. D-Crew has a nice 2700 yard pattern that should get you working, the other two groups have some strong swims to start with, both take on a middle kick set and then have a SHORT 4-5 minute finisher to end with an exclamation point.

Tuesday, December 17, 2024

Holiday Training Block

We don't need to fear less, we need to love more.

Warmup

3 X 100 @ 1:40 Loosen

12 X 50 K-S, S-K @ 55 Board kick, loosen the legs

12 X 25 @ 45

8 Odd - alt. side/back fly kick exaggerate; Even - uh2o; 4 Variable Sprint

Main Set

20 Minute Kick as follows:

4 Minutes of :40F-:20E

4 Minutes of Vert. Board between the flags

4 Minutes of :15 Vert. Kick + shooter every :30

4 Minutes builds :15(80):15(:90):15(100):15EZ

4 Minutes best effort throughout

4 X 25 uh2o streamline Kick @ 1:00

3 X 50 u2ho to 15M both ways @ 1:20

2 X 75 uh2o to 15M all 25's @ 2:00

*maintain effort at surface after 15M

D-Crew/IM alternative for last set (although many of you need the uh2o work)

8 X 100 @ 1:30 Desc. by 2's down to a good exam week finish (last 2 fastest), try to keep the same pace on each two (2 62's, 2 60's.......2 56's or whatever your number is)

Notes: Hit the legs today. After warmup, execute a good 20 minute kick pattern with good efforts throughout, then finish with 12 minutes of either uh2o streamline work or some 100's descending by 2's.

Sunday, December 15, 2024

Monday, December 16, 2024

Holiday Training Block

Warmup

2 X 125 + 2 X 75 + 6 X 25 @ 2-1:15-35

6 Starts - 2 streamline jump + shooter + spin; 2 plunge-kick-plunge; 2 relay to side-chin

24 X 25 @ 45

8 - 4 superman to side kick; 4 side-stack-send

8 - 4 body dolphin to chin; 4 uh2o double pull w/ dolphin kicks

8 - alt. uh2o to side kick at 15M; big fly kick on back or side

Main Set

5 X [3 X 25 Kick @ 30-35] @ 2:00 FAST - event specific, uh2o if you can

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

5 X [2 X 50 Free @ 40-45] @ 2:00 lowest pair you can get.

Notes: after a warmup that emphasizes working on your skills, you got 30 minutes of some good looking repeats, with enough rest to keep the quality high.

Friday, December 13, 2024

Holiday Training Block

Warmup

12 X 100 @ 1:40

3 EZ, 6 Pull w/ snorkle, 3 FRIM, FRIM, IM

Main Set

12 X 75 @ 1:05-10 slow and quiet

6 X 150 alt. S-K-S; K-S-K @ 2:20-30

6 X 100 @ 1:30-45 Main strokes, get moving!

6 X 50 @ 50 FAST, Big Finish!

Notes: A nice descending or build to finish the week. Control your energy output and time it so that you only get faster as you go. Every line gets a little stronger and louder. You don't have to get up to full send, but get faster!

Thursday, December 12, 2024

Holiday Training Block

Warmup

3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:20-40 Loosen

6 Dives - 2 Plunge; 2 Plunge-kick-Plunge; 2 to side or chin

8 X 25 @ 45 streamlines - 4 to 15M + side; 4 all the way uh2o

4 X 50 @ 1:15 uh2o to 15M both ways (BR 1-2 stroke BR)

2 X 75 @ 2:00 uh2o to 15M on all 3 walls (BR 1-2 stroke BR)

High Velocity

18 Swims @ 1:10+

6 Kick to Far Flags (use board, paddles, or stay uh2o)

6 Flags to Flags (no wall start - dolphin dive start)

6 full 25's w/ Fins + Paddles

500 EZ Pull

Wednesday, December 11, 2024

Holiday Training Block

Warmup

24 X 50 @ 55

6 Loosen; 6 K-S; 6 IMO-FR; 6 alt. F-E and build 2nd 25

Main Set

12 X 100 @ 1:45

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

F = nice solid exam week effort, choice of stroke or kick

Warmdown

24 X 50 @ 55

12 Pull w/ snorkle; 12 Pull w/ snorkle and Fins

Notes: Simple day, 3 parts, all 1200 yards, main set is a E-F pattern. Put in some good effort on the F's, make them yours.

Tuesday, December 10, 2024

Holiday Training Block

Warmup

3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:20-40 Loosen

24 X 25 @ 45

8 sculling pattern (wrist-elbow-belly-doggie)

8 alt. superman-sidekick and side-stack send (may do BK on S-S-S)

8 choose BR-FL skills or uh2o kicking skills

uh2o kicking skills = on back w/ hands at side; on side; 6 vert. + 6 horizontal; uh2o

Part I

3 X [3 X 50 + 100 + 3 X 25] @ 1:10-2:30-40

50's = FL on BK; FL on side; superman FR

100 = Board Kick, D1-3

25's = uh2o to 15M + side kick or uh2o on all if you can

Part II

2 X [200 + 3 X 75 + 200] @ 3-1:30-3

2 X [150 + 3 X 50 + 150] @ 2:15-1:15-2:15

2 X [100 + 3 X 25 + 100] @ 1:30-40-1:30

200-150-100 = FR smooth

75-50-25 = strokes or kick pattern

Notes: still nothing fast or intense today. 1st set takes on some different kicks. 2nd set gives you some opportunities to get in some strokes or continue with some kick. Keep working on the how you use your legs to kick, with more knee bend, vert. chins, and floppy ft. Your ability to kick underwater is a direct connection to how well you perform. Look at this video

Monday, December 9, 2024

Holiday Training Block

Warmup and shakeout

3 X 150 + 6 X 100 Pull + 9 X 50 K-S @ 2:30-1:40-1:00

150's = Loosen

100's = snorkles and buoys, Slow and slower

50's = mix in board kick, uh2o kick, and side/back kick

200 + 150 + 100 + 50 @ :15R

2 X 100 + 2 X 75 + 2 X 50 + 2 X 25 @ :15R

4 X 50 @ 50

3 X 50 @ 45

2 X 50 @ 40

1 X 50 @ --- (90%)

Notes: Flush out the body today and keep it slow. 3000 yards broken into two sets of 1500. The 2nd set, the 200-50 should be done FR, the 100-25's you can mix in stroke or kick patterns, and then the last 10 50's bring up the effort just a little to get the HR up, which will help the flush out. Tomorrow and Wednesday will be more of the same with some increasing yardages.

Wednesday, July 31, 2024

Summer Training Block

Warmup

12 X 50 @ 1:05 slow, limit strokes, good streamlines, loosen up

12 X 100 @ 2:00 Odd - swim; Even Board Kick, quiet, slow, long, pretty

12 X 75 @ 1:30 Odd - Swim; Even - Kick Strong Effort

12 X 50 @ 60 @ Odd - Swim: Even - Kick 90%

12 X 25 @ 40 FAST!!!

Notes: start slow, and ramp up the effort as we go to the finish!

Tuesday, July 30, 2024

Summer Training Block

Warmup

900 Kick - Swim (50 Swim - 50 Board Kick - 50 uh2o to side kick) Loosen up

2 X [3 X 50 + 3 X 25] @ 1:10

50's = Desc. 1-3 w/ board; 25's = uh2o emphasize streamlines and depth

Main Set

3 X's

[3 X 100 Kick @ 1:40] @ 6

3 X :15 Vertical kick @ 60 (:10 hands on shoulders + :05 hands in streamline)

4 X 25 uh2o @ 60

Notes: Standard routine for our Tuesday's, as we start the progression with some strong Board Kick holding good effort. We are going to use some Vert. Kicking to put some different pressure on our legs and then take that into some underwater 25's.

Monday, July 29, 2024

MOnday, July 29, 2024

Summer Training Block

Warmup

2 X 150 + 2 X 75 + 2 X 25 @ 2:30-1:30-30 Loosen Up

300 Board Kick to Loosen Up

16 X 25 @ 45 alternating single arm and double arm Pulls

Main Set

15 X 100 @ 2:00

2 FAST - 3 EZ

3 FAST - 2 EZ

F-E-F-E-F

Notes: take your time loosening up, then you have 30 minutes, 100's are the method to the madness today. You can add a stroke pattern, kick, equipment, just hold your best!

Thursday, July 25, 2024

Summer Training Block

Warmup

3 X 100 + 4 X 75 K-S + 12 X 25 @ 1:40-1:30-40

100's = loosen up

75's = 50 board Kick + 25 uh2o to 15M then side kick (reverse on evens)

25's = 4 variable sprint + 4 of your favorite drills/skills + 4 variable sprints

Main Set

High Velocity Swims

24 Swims @ 1:10+

6 stroke specific BLAST kicks from wall to far flags

*FR - superman surface kicks; FL-BK - uh2o; BR - uh2o streamline BR

6 wall to flags no equipment

6 relay start to far flags

6 full 25's w/ fins and paddles

Notes: Hit your highest speeds like usual on Thursday's. BE FAST!!!

Wednesday, July 24, 2024

Summer Training Block

Warmup

500 + 400 + 300 + 200 + 100 @ :30R Pull w/ snorkel and paddles

*scull every 5th-4th-3rd-other-every 25

Main Set

5 X 200 FR @ 3:00

16 X 50 IMO @ 1:00

Notes: start slow with a long, quiet pull sculling every 5th 25, then 4th 25.... and so on. There is nothing more efficient than some 200's, so strong and steady on some 200's FR, then finish with some IMO 50's on an interval in which you can keep the effort solid and habits in tact.

Tuesday, July 23, 2024

Summer Training Block

Warmup

600 Swim-Kick by 100

300 Swim Kick by 50

6 X 25 uh2o kicking

All @ :30R to loosen up

Main Set

16 X 75 @ 1:15 Board Kick strong throughout

300 EZ Swim @ 5:00

16 X 25 @ 1:15 uh2o kicking strong, good streamline-body position throughout

Notes: 20 minutes of good, strong board kick to strengthen the legs and train the tempo, then take 5 to loosen up, then 20 minutes of uh2o kicking, streamlines, body positions.

Monday, July 22, 2024

Summer Training Block

Warmup

150 + 4 X 75 + 6 X 25 @ 2:30-1:15-40 loosen up

300 Kick + 300 Pull @ 1:00R

6 Dives (2 plunge + 2 plunge-kick-plunge + 2 kick to 15M + single pull + side kick)

16 X 25 @ 45 (8 single pull drills + 8 double pull drills)

Main Set

2 X's through:

6 X 50 + 100 EZ @ 40-4

4 X 75 + 200 EZ @ 1:15-5

12 X 25 + 300 EZ @ 30-6

Notes: Fast-EZ progression starts with 50's, gets bumped up to 75's and then comes down to 25's. Should allow any stroke or kick pattern you wish to hit your events. You do get more rest as you go through the progression to help maintain good habits and good quality!

Friday, July 19, 2024

Summer Training Block

Warmup

250 + 2 X 125 + 2 X 25 @ 4-2-30 loosen up

8 X 25 sculling progression @ 45

3 X 100 Pull w/ snorkel @ 1:40 slow, long, pretty

12 X 25 @ 40 skill progression (6 single pull drills; 6 double pull skills)

3 X 100 IM @ 1:40 slow, long pretty

Main Set

Choose One:

400 + 300 + 200 + 2 X 100 @ 5-4-3-2-1 BEST EFFORT (Add up 1000 - use your best 100 at end)

200 + 100 + 50 @ 5 Best Effort

4 X 100 + 3 X 50 + 3 X 25 @ 1:30 BEST EFFORT

Notes: Don't forget about your skills and habits during the warmup. Then it's a challenge Friday, each pattern has the reps getting shorter as you go today. Put up something you can be proud of today and enjoy the weekend.

Thursday, July 18, 2024

Summer Training Block

Warmup

24 X 50 @ 55

6 EZ, 6 Board Kick, 6 uh2o to 15M both ways, 3 IMO-FR, 3 F-E

Main Set

24 X High Velocity Swims @ 70+ take as much time as needed

6 - :05 wall Kick + flip/spin + uh2o to 15M + 3 touches

6 MP - dolphin dive start to wall + deep plunge for distance

6 - start under flags - superman kick to wall (5 yards) + turn + uh2o to 15M + 3 touches

6 - full 25's w/ Fins and Paddles

Notes: the first 18 put the wall into the sequence so you can work on that skill. The last 6 you are free to use the wall and equipment to hit some super speed.

Wednesday, July 17, 2024

Summer Training Block

Warmup

300 to loosen up

8 X 25 sculling pattern @ 45

4 X 225 Pull @ 3:45ish slow and quiet

8 X 25 @ 45 favorite skills/drills

300 board kick to loosen up legs

Main Set

3 X 25 + 3 X 50 @ 35-45

3 X 25 + 3 X 75 @ 35-1:05

3 X 25 + 3 X 100 @ 35-1:45

3 X 25 + 3 X 75 @ 35-1:05

3 X 25 + 3 X 50 @ 35-45

*count kicks off wall and strokes like life depends on it, BE EFFICIENT

5 X 100 @ 2:00 D1-5 by :02 each down to 90%

Notes: today is about being efficient. Long, slow warmup. Main set is set up to set a number for kicks off the wall and stroke count, and then do not deviate from that plan. The sendoff's are friendly so you should not feel pressure from them. The final 10 minutes finish with a controlled descend, nail it and try not to add strokes.

Tuesday, July 16, 2024

Summer Training Block

Warmup

900 alternating 50S - 100K to loosen up

6 X 25 w/ fins @ 1:00 uh2o streamline

Main Set

3 X's

3 X 25 + 3 X 100 + 25 @ 40-1:40-3:00

1st 25's = uh2o FAST

100's = board kick best avg.

Last 25 = uh2o get home!

Notes: Nice pattern for the legs today, start each round with some great uh2o's, maintain some effort through board kick and then go big on the last 25. I have some extra time to built in to make sure you are ready for the next round. Add a 4th round if you are feeling good.

Monday, July 15, 2024

Summer Training Block

Warmup

250 + 2 X 125 + 6 X 25 @ 4-2-30 loosen up

6 Dives (2 plunge - 2 plunge - kick - plunge - 2 kick to single pull to side kick)

24 X 25 @ 40 (12 single pull skills; 12 double pull skills)

3 X 100 @ 1:40 D1-3 to 90%

Main Set

3 X 50 + 100 EZ @ 40-2

3 X 75 + 75 EZ @ 60-3

3 X 100 + 100 EZ @ 1:20-4

3 X 125 + 75 EZ @ 1:40-5

3 X 50 @ 40 Go For IT!!

Notes: Last week we kept it at 60 on 60 off, this week, we will go from 2-3-4-5 minutes on, followed by the same amount of rest. After the longest round, you get a chance to come back to where you started and put a cherry on top with a big 3 50's!

Friday, July 12, 2024

Summer Training Block

Warmup

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

300 Board Kick at Casual Pace

12 X 25 @ 40

#1 - wrist scull; #2 - superman to side kick; #3 - single arm Backstroke

12 X 25 @ 40

#1 - High elbow scull; #2 - dolphin dive + 3 kicks + double pull to chin; #3 - BR pull w/ FL kick (exaggerate getting upper body out of water)

12 X 25 @ 40

#1 - bellybutton scull; #2 - 8 stroke drill FR; #3 - pullout + 1 stroke BR

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

get ready for main set

Main Set

15 Minute Challenge (highest intensity, best avg.)

Choose One:

6 X 150 @ 2:30

15 X 50 @ 1:00

2 X 500 @ 7:30

Notes: Nice long warmup and skill session with some good stroke progressions working on single and double arm pulls. Then finish the work week with a 15 minute effort that you are proud of.

Thursday, July 11, 2024

Summer Training Block

Warmup

12 X 100 @ 1:40

3 EZ - 3 Pull - 3 K-S - 3 FRIM-FRIM-IM

12 X 25 @ 40

4 Variable Sprint - 4 max-min - 4 Variable Sprints

Main Set

24 X High Velocity Swims @ 1:10+

12 Flags to Flags (no wall start - start with dolphin dive to uh2o kicks)

12 wall or block to far flags

Notes: Swimming at our highest speeds, 1st 12 are starting with out the wall so you have to use your streamline and uh2o skills to get up to full speed. The last 12 you can start from the wall or starting block so no excuse to not be FAST. Don't forget to hit your TEMPO

Wednesday, July 10, 2024

Summer Training Block

Warmup

2 X 250 + 4 X 125 + 8 X 75 @ :15-30R

*FINS - PADDLES - SNORKLES - SLOW - QUIET - LONG

300 Board Kick + 3 X 50 @ 5-1:20

200 Board Kick + 3 X 50 @ 4-1:20

100 Board Kick + 3 X 50 @ 2-1:20

*Board Kick = casual; 50's are uh2o to 15M + side or back kick both ways

Main Set

3 X's

3 X 150 + 3 X 50 @ 2:10-40

2 X 150 + 2 X 50 @ 2:00-50

150 + 50 @ 1:50-90

150's are steady and strong throughout; 50's are FASTER/Bigger Gear (not all out)

Notes: Long Day in the middle of the week, but not garbage. Keep it slow during the warmup. Main set we want to dial in the 150's and be consistent with stroke count, habits, and streamline. Tap into a little bigger gear for the 50's, but we don't want to "go for it."

Tuesday, July 9, 2024

Summer Training Block

Warmup

3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:20-40 loosen up

300 Board Kick at talking pace

12 X 50 Kick @ 1:05

4 kick on Back; 4 FL kick on side; 4 uh2o to side kick

6 X 25 @ 50 uh2o kick

*focus on streamline position, depth, and distance per kick

Main Set

3 X's:

[3 X 100 Board Kick @ 1:40] @ 6:00

[6 X 25 uh2o @ 50] @ 6:00

Notes: Main set is a simple pattern that will get you some good reps. For the Board Kick - Rd. 1 2nd 50 is FAST - Rd. 2 D1-3 by :02 per 100 down to FAST - Rd. 3 Best AVG. FAST!!! For the uh2o kick, all 6 on every round are best streamline, best speed, and best depth. Get in some good reps.

Monday, July 8, 2024

Summer Training Block

Warmup

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

8 X 25 @ 45 sculling pattern

12 X 25 @ 40 single and double arm pulling progressions

2 X 225 + 4 X 125 @ 1:45 slow, quiet, pull, with paddles and snorkle @ :30R

Main Set

3 X [3 X 25 + 25 EZ] @ 20-60

3 X [50 + 25 + 25 EZ] @ 35-25-60

3 X [25 + 50 + 25 EZ] @ 25-35-60

3 X [75 + 25 EZ] @ 60

Notes: Take some time to loosen up and get dialed in with your skills during the warmup. The main set is set up so that it is 60 on - 60 off. 36 minutes total, short repeats, which should allow you to hold some good speeds.

Wednesday, July 3, 2024

Summer Training Block - No posted workouts until July 8.

Warmup

3 X 125 + 5 X 25 @ 2:20-40 loosen up

8 X 25 Sculling patterns @ 45

12 X 25 @ 40 6 single arm pulls; 6 double arm pull skills

Main Set

3 X 225 + 3 X 125 @ :15R Pull w/ snorkle, slow, quiet

8 X 100 @ 1:45 Odd Fast; Even EZ

6 X full 25 w/ FINS and Paddles @ 90 High Velocity

Notes: With the holiday weekend coming up, a little bit of everything today. Start with some slow pulling, then move into some really good 100's with some recovery between each and then finish with some high speed 25's.

Tuesday, July 2, 2024

Summer Training Block

Warmup

600 Swim - 300 Kick

500 Swim - 250 Kick

400 Swim - 200 Kick

300 Swim - 150 Kick

200 Swim - 100 Kick

100 Swim - 50 Kick

*Swim may be Pull or with Fins; Kick is choice of board or side or back; All Swim and Kick is to loosen up and stay quiet and pretty.

Main Set

300 Board Kick @ 5:00 FAST

6 X 25 @ 70 FAST Uh2o

6 X 100 Kick-Swim by 50 @ 1:20-30

200 EZ @ 5:00

150 Board Kick @ 2:30 FAST

4 X 25 @ 75 FAST Uh2o

3 X 100 Kick-Swim by 50 @ 1:20-30

Notes: Start with a nice, quiet swim-kick pattern, keep it slow, lengthen stroke, keep it casual on the kick. The main set has a strategy. It starts with a BIG Board kick to put some burn into the legs and get the face red, then take that effort into some FAST underwaters with great streamlines and then hold the strong effort into the 100's kick-swim with the goal of adding the arms to a nice strong kick with good underwaters on the 2nd 50's swim while on some short rest.

Monday, July 1, 2024

Summer Training Block

Warmup

3 X 125 + 5 X 25 @ 2:20-40 loosen up

6 Dives (3 plunge + 3 plunge - 3 kicks - plunge)

18 X 25 @ 45

#1 - uh2o kicking; #2 - sculling; #3 - stroke progression

6 X 25 @ 40 F-E-F-F-E-F (90%)

Main Set

4 X 100 + 200EZ @ 1:15-5

3 X 100 Board Kick + 200 EZ @ 1:40-5

10 X 25 + 200 EZ @ 30-5

2 X 200 + 200 EZ @ 2:30-5

Notes: Get loosened up and get back to some basics with some dive, and more important skills. The main set is 5 minutes On - 5 minutes off, so a little longer efforts than the past few Monday's. The 100's should be freestyle and then come back to freestyle for the 200's. Kick your stroke, and the 25's are perfect for you best non-free stroke.

Friday, June 28, 2024

Summer Training Block

Warmup

4 X 75 + 2 X 150 + 6 X 25 @ 1:15-2:30-30 loosen up

300 Board Kick

12 X 25 @ 40 (6 single arm pulling; 6 double arm pulling skills)

8 X 25 sculling pattern @ 45

6 X 25 @ 1:10 uh2o streamlines (add dives if you have blocks)

Main Set

Choose One:

3 X 100 @ 5:00 Go Big!!

6 X 200 @ 2:30 D1-5 to all out

30 X 25 @ 30 Best AVG.

Notes: Start loosening up and going through some drill progressions and emphasize the good habits. Friday is about doing something well, do it right the first time, and put the finishing touches on a good week. 3 big 100's, crank out some 200's descend (make it a really good descend), or lock into one of my favorites (30 25's) locking it into a tempo, stroke count, and effort from start to finish.

Thursday, June 27, 2024

Summer Training Block

Warmup

18 X 50 @ 50

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

Add some more warmup if you need!

Main Set

24 X High Velocity Swims @ 70-90R

6 Superman Surface Kick OR uh2o streamline (to far flags)

6 superman surface kick for :05 + 6 touch freestyle (from wall)

6 Wall to far flags

6 full 25 w/ FINS and Paddles

Notes: hitting your highest speeds today, the 2nd 6 are something you haven't seen on this blog, starting at wall, you will kick at surface in superman position for about :05 and then add the arms for 6 touches. Enjoy the speed today!

Wednesday, June 26, 2024

Summer Training Block

Warmup and Build

900 w/ Fins alt. 100 Swim + 50 Kick Loosen up, long, quiet, and slow

4 X 125 + 4 X 75 + 4 X 125 Pull @ 1:50-1:10-1:50 keep it long, count strokes

3 X 200 @ 2:20-30-40 (90%) 10 sec. rest interval

6 X 100 @ 1:40 (95%)

12 X 50 @ 50 (100%)

Notes: A very efficient block to navigate today, Wednesdays are for working through your gears and getting to your best at the right time. Start slow, keep it long through the Pull, then start working through your gears from small to biggest in the 200-100-50's. The sendoff's will be a little more friendly to help you crush it towards the end.

Tuesday, June 25, 2024

Summer Training Block

Warmup

600 alt. 100 swim and 50 kick to loosen up

3 X 100 Board Kick @ 2:00 D1-3 to 90%

6 X 25 @ 60 uh2o distance per kick, best streamlines

Main Set

4 X [3 X 25 + 75 + 3 X 50 + 50 EZ] @ 40-1:15-50-1:15

25's = FAST uh2o full 25's

75 = FL kick on BK

50's = Board Kick D1-3 to All Out

5:00 to rest or keep swimming easy

1 X 200 Kick for Time!

Notes: after warmup, nice routine to work through some underwater kicks into some body dolphin on your back to a nice round of 50's D1-3. Four rounds (28 minutes) and then give yourself a little rest, and finish with a big 200 for time, how far below 3:00 can you get?

Monday, June 24, 2024

Summer Training Block

Warmup

200 + 2 X 100 + 3 X 50 @ 3:20-1:40-60 loosen up

300 Board Kick @ 5:00

4 X 25 uh2o @ 60

8 X 25 sculling sequence (wrist - high elbow - bellybutton - combo)

12 X 25 @ 45 6 single pull skills - 6 double pull skills

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

Warmup

3 X 50 + 2 X 25 EZ @ 40-60

4 X 50 + 3 X 50 EZ @ 45-60

3 X 75 + 2 X 100 EZ @ 1:20-2

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

3 X 75 + 2 X 100 EZ @ 1:20-2

4 X 50 + 3 X 50 EZ @ 45-60

3 X 50 + 2 X 25 EZ @ 40-60

Notes: Start off the week with a FAST-EZ pattern that will get you going. It is 46 minutes total, 2-3-4-5-4-3-2 minutes of FAST swimming with the same amount of time in some active recovery. Hold your best throughout the set.

Friday, June 21, 2024

Summer Training Block

Warmup

300 + 3 X 75 + 3 X 25 @ 5-1:20-40 loosen up

4 X 125 Kick 1st/last 50 @ 2

12 X 25 @ 40 your choice of drills and skills

Main Set

Choose One (15 minutes of your best)

5 X 200 @ 3 D1-5

5 X 50 @ 3 Bring IT!

15 X 75 @ 60 Best AVG.

Notes: It's FRIDAY, get a good warmup, and finish the work week with a good effort!

Wednesday, June 19, 2024

Summer Training Block

Warmup and Build

4 X 150 @ 2:30 loosen up

6 X 200 Pull @ 2:40 quiet, count strokes

12 X 100 @ 1:40 rotate FR-IM-Kick moderate effort

6 X 75 @ 1:20 Descend 1-6

6 X 50 @ 50 FAST!

Notes: Build the effort from start to finish. Keep it slow and quiet early on through the pull, start putting some work in during the 12 X 100 working through some different modes of strokes and kicks, put together a nice Descend, and the bring home the finish on the last 6 50's.

Tuesday, June 18, 2024

Summer Training Block

Warmup

3 X 100 @ 1:40 Loosen Up

200 Board Kick at Talking Pace

12 X 50 @ 55 alt. K/S, S/K

6 X 25 @ 50 uh2o to side kick at 15M

*work on DPT, distance per kick

Main Set

12 Minute Kick w/ F-E Kick Pattern:

4 Minutes of 15F-15E

3 minutes of 30F-15E

1 Minute FAST - 1 Minute EZ

3 Minutes 15F-15E

8 X 25 @ 1:15 Uh2o

3 X 100 Kick @ 4:00 any style you want

Notes: Nice pattern that covers all the bases. Start with some a 12 minutes back and forth F-E kicking, then knock out some underwaters, and then finish with some really good 100's to close it out.

Monday, June 17, 2024

Summer Training Block

Warmup

150 + 3 X 75 + 3 X 25 @ 2:30-1:20-40 stretch it out

250 Board Kick + 5 X 50 side/back kick @ :15-30R

8 X 25 sculling pattern

12 X 25 drill sequences

8 X 25 Variable Sprints @ 45

Main Set

3 X 50 + 3 X 25 EZ @ 40

2 X 75 + 3 X 25 EZ @ 2-40

75 + 2 X 25 + 3 X 25 EZ @ 60-30-40

150 + 3 X 25 EZ @ 2-40

2 X 25 + 75 + 3 X 25 EZ @ 30-60-40

2 X 75 + 3 X 25 EZ @ 2-40

3 X 50 + 3 X 25 EZ @ 40

Notes: Fast-EZ to start off the week. 2 minutes on - 2 minutes off. The "off" is active recovery today, so those three 25's should be as follows. The 1st one, is on you, what you want, the 2nd two, you are going to lock it back to your lowest stroke count. In fact, the set becomes really good when you start going back and forth with the the hard efforts and then reducing the strokes again.

Friday, June 14, 2024

Summer Training Block

Warmup

4 X 75 + 2 X 150 + 12 X 25 @ 1:15-2:30-30 Looen up and stretch it out as you go

12 X 25 @ own sendoff from wall or from dive

3 plunge for distance

3 Plunge for :02 + 3 kicks + plunge for distance

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

3 Plunge for :02 + kick to surface + 2-3 touches

8 X 25 sculling progression (wrist - high elbow - bellybutton - rotate all 3)

4 X 25 Variable sprints @ 45

Main Set

Choose One and Go For It!!!!

3 X 400 @ 5:00

3 X 200 @ 5:00

5 X 100 @ 3:00

5 X 50 @ 3:00

Notes: Finish the workweek with a challenge set. Short and Sweet, 15 minutes, pick something that hits your event list, do it well and feel good about it! Pedal to the Medal, no Wimpy Stuff:)

Thursday, June 13, 2024

Summer Training Block

Warmup

3 X 75 + 3 X 50 + 3 X 25 @ 1:20-50-40 loosen up

300 Board Kick - talking pace

6 X 25 @ ? uh2o skills

8 X 25 sculling sequence @ 45

4 X 25 @ 45 variable sprints

Main Set

24 X High Velocity Swims @ 70+

8 X :10 Vertical Board Kick w/ snorkel

8 X no wall start - start under flags, dolphin dive to 3-5 kicks + 6-8 touches

8 X full 25 w/ fins + paddles

Notes: swim at your highest speeds today! Vertical board means holding the board vertically so that you are creating a good amount of resistance to kick through. The middle 8 you are starting under the flags and moving towards the far wall. The sendoff should be at least 70 seconds, make it longer if needed to maintain velocity.

Wednesday, June 12, 2024

Summer Training Block

Warmup and Build

300 + 12 X 75 @ 5-1:10 pull the 75's w/ snorkle all slow and quiet

2 X [6 X 50 Kick + 3 X 75 Swim] @ 1:05-1:20

*50's = 2 Board Kick, 2 uh2o to side kick, 2 FL Kick on BK; 75's max distance uh2o

4 X 75 @ 1:15

4 X 75 @ 1:10

4 X 75 @ 1:05

6 X 50 @ 1:00 FINISH!

Notes: Nice building effort to practice your patience and timing as you work through your gears. Start off slow and quiet with the pull's, then start putting together a modest effort through the kick-swim progression. This brings you to the true build as you drop your average with each round of 4 (1st 4 hold 50, then 2nd hold 45, 3rd 4 hold 42 or whatever), and then put a cherry on top with some big 50's at the end.

Tuesday, June 11, 2024

Summer Training Block

Warmup

600 alt. 50 Swim w/ 50 Board Kick

6 X 150 @ :30R

rotate 50 Board Kick + 50 Kick on Back + 50 Kick on Side

Main Set

4 X 75 Kick + 50 EZ Swim @ 1:30

4 X 75 Kick + 50 EZ Swim @ 1:20

4 X 75 Kick + 50 EZ Swim @ 1:10

4 X 75 Kick + 50 EZ Swim @ 1:00?1:05?1:10?

300 EZ Swim @ 5:00

12 X 25 @ 1:15 uh2o Streamline FAST

Notes: the 75's are meant to descend in effort from 1st round to 4th round. Swim it out with an ez 300 EZ, and then bring the session home with some uh2o kicking work.

Monday, June 10, 2024

Summer Training Block

Warmup

300 Loosen + 200 Board Kick @ :30R

3 X 100 FRIM + 8 X 25 Kick @ 45 (Odd - Uh2o; Even - surface superman)

12 X 25 Drills + 4 X 50 8 strokes @ 40-50

Main Set

3 X 25 FAST + 50 EZ @ 40-2

4 X 25 FAST + 75 EZ @ 35-2:20

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

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

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

4 X 25 FAST + 75 EZ @ 35-2:20

3 X 25 FAST + 50 EZ @ 40-2

Extra 3:00 to Rest or continue to swim EZ

100 Go For It!

Notes: Perfect Fast-EZ set with short Repeats to make sure the habits, the velocity and tempo stay up at a high standard. Feel Free to mix in some strokes, or kick to your event needs. FAST = Move IT!

Friday, June 7, 2024

Summer Training

Warmup

3 X 100 + 6 X 50 + 6 X 25 @ 1:40-50-35

*loosen Up

8 X 25 @ ? Plunge and streamline sequence

36 X 25 @ 40

8 sculling sequence

8 single arm pulls (FR-BK)

8 double arm pulls (BR-FL)

8 uh2o kick to 15M to side kick

4 variable sprint

Main Set

Friday Benchmark - choose One

5 X 200 @ 3:00

10 X 100 @ 1:30

10 X 50 @ 1:30

Notes: Finish the week with a 15 minute benchmark, choose the repetition distance of your liking and put up some low numbers. Give yourself to measure yourself with.

Thursday, June 6, 2024

Summer Training

Warmup

16 X 75 @ 1:20

4 EZ, 4 K-S, 4 Indy IM, 4 FAST 1st 25-50;last 50-25

Main Set

24 High Velocity Swims @ 70+

8 Board Kick 25's or superman snorkel kicks

8 no wall flags to flags (start with dolphin dive to uh2o kick)

8 MP through wall back to 3-4 touches (start with dolphin dive to uh2o kick)

Notes: Highest Velocity's and Highest Tempo's

Wednesday, June 5, 2024

Summer Training

Warmup and Main Set

8 X 75 @ 1:15 EZ

12 X 25 @ 40 drills and skills

3 X 300 Pull @ 4:30 long and EZ

6 X 150 Kicking 1st 50 on 1st 3, 1st 100 on last 3 @ 2:20

9 X 100 @ 1:30-1:20-1:10 (3 each)

Notes: A building kind of day, start the day very quiet, and ez, and then slowly bring up the intensity as you move from the pull to the kicking sequence to the big finish. Finish with your best!

Tuesday, June 4, 2024

Summer Training

Warmup

3 X 150 @ 2:30 EZ

12 X 50 @ 55 K-S; S-K

Main Set

3 X's

3 X 100 Board Kick @ 1:45

50 EZ Swim @ 1:45

6 X 25 uh2o @ 50

Notes: Descend your average on the board kicks 1-3 by round, keep the uh2o 25's fast and consistent

Monday, June 3, 2024

Summer Training

Warmup

4 X 100 EZ @ 1:45

2 X 150 Pull @ 2:30

1 X 200 Board Kick w/ a buddy

100 IM

Main Set

4 X [2 X 125 + 2 X 75 + 2 X 50] @ 1:40-1:30-1:20-1:10-1:00-50

Rd. 1 = Pull

Rd. 2-3 = Stroke or IM on #1; FR on #2

Rd. 4 = FINS and Paddles, Strong!!!

Notes: some general conditioning to start the week off, good sustained effort throughout

Friday, May 31, 2024

Summer Training

Warmup

3 X 100 + 6 X 50 + 6 X 25 @ 1:40-50-35

*loosen Up

8 X 25 @ ? Plunge and streamline sequence

36 X 25 @ 40

8 sculling sequence

8 single arm pulls (FR-BK)

8 double arm pulls (BR-FL)

8 uh2o kick to 15M to side kick

4 variable sprint

Main Set

Friday Benchmark - choose One

5 X 200 @ 3:00

10 X 100 @ 1:30

10 X 50 @ 1:30

Notes: Finish the week with a 15 minute benchmark, choose the repetition distance of your liking and put up some low numbers. Give yourself to measure yourself with.

Thursday, May 30, 2024

Summer Training

Warmup

18 X 50 @ 50

6 EZ; 6 K-S,S-K; 6 IMO-FR

12 X 25 @ 40 6 Drills; 6 alternate F-E w/ Build

Main Set

24 High Velocity Swims @ 70+

12 alternate Dive-Push uh2o to 15M + 2-3 touches

12 Fins and Paddles full 25's

Notes: Thursday's are for High Velocity during the summer. Hit your highest speeds, move at your highest tempo's.

Wednesday, May 29, 2024

Summer Training Block

Warmup

2 X 125 + 2 X 75 + 2 X 25 @ 2-1:15-30 loosen up

3 X 100 Board Kick @ 1:50 D1-3 to 90%

4 X 125 Pull @ 2 2 w/ snorkle; 2 w/o no breath for 5-6 touches between flags

Main Set

4 X's:

4 X 75 @ 1:15 slow/quiet/stroke count

4 X 25 @ 1:15 FAST

Notes: Back and forth, 5 minutes of slow, quiet, long swimming, don't let stroke count go up and maintain streamline integrity, then Bring It for 4 25's. Keep going back and forth and let the two play off each other.

Thursday, May 9, 2024

Spring Training Block

Warmup and build

8 X 125 @ 1:45 EZ, Pull w/ snorkel after 2

8 X 100 Kicking @ 1:45 alternate board – no board, casual pace

12 X 25 @ 40 drills – equipment of choice

36 X 75

12 @ 1:10 smooth (every 4^th FLY)

12 @ 1:10 4 Kick 1^st 25, 4 Kick 1^st/last 50, Kick full 75

4 @ 1:00

4 @ 55

4 FL @ 1:15

Notes: build effort from 12-12-4-4-4

Wednesday, May 8, 2024

Spring Training Block

Warmup

18 X 50 @ 50

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

Main Set

24 X HVO @ 1:10+

6 full 25 w/ chute + Fins

6 bungy from wall to 4-5 touches

6 Odd – dive/push to far flags

6 – push full 25’s w/ fins

Notes: Highest Speeds

Tuesday, May 7, 2024

Spring Training Block

Warmup

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

8 X 25 alt. Dive/push (2 plunge – 2 plunge-kick-plunge – 2 to chin – 2 to 2 touches)

6 X [4 shooters + 1 bungy + 2-3 touches from MP] @ 45

12 X 25 @ 35 DPS w/ chute

Main Set

3 X 100 Board Kick @ 1:20 Best AVG.

6 X 50 @ 50 under 27 (#3-#6 FL)

1 X 100 Board Kick Match or FASTER than 1^st 3

200 EZ @ 5:00

3 X 100 FR @ 1:10 Best Avg.

6 X 50 Kick No Board @ 50 under 33

1 X 100 FL match or FASTER than 1^st 3

200 EZ @ 5:00

3 X 100 @ 1:40 D1-3 (90-95-100%)

Notes: if you don't have access the equipment above, you can adjust and just do 25's too. Main set is a good one to set you up to make some gains. The first two rounds, you want to go for it on the 1st 3 100's, your best 3, and you want 3 of a kind! the 50's are aimed at keeping your effort up there, but scaling back a touch, than finishing big with the last 100. The last part is a nice, tight, descend to finish things off.

Monday, May 6, 2024

Spring Training Block

Warmup as you wish

Main Set

30 X 25 @ 30

3 FAST - 3 EZ

4 X [75 FAST + 25 EZ] @ 60-2:00

4 X [2 X 50 FAST + 25 EZ] @ 40-1:20

Notes: Nice 30-40 minute main set putting together some Fast - EZ swims. Start off with some short repeats, put it all together for the middle 75's, and finish with some back to back 50's to get you to the finish line.

Friday, May 3, 2024

Spring Training Block

Warmup as needed

Main Set

30 X 25 @ 30 Best Avg.

10 X 100 @ 1:30 Best Avg.

5 X 200 @ 3:00 Best Avg.

Notes: 15 Minutes holding your best avg. You can choose your rep. distance, to your strength. Put up some stats on a Friday that make the weekend feel good.

Thursday, May 2, 2024

Spring Training Block

Warmup as you wish

Main Set

24 Swims @ 1:10 or more

6 wall kick + spin + streamline + 2-4 touches

6 Flags to Flags - dolphin dive to 3 kick start to flip under opposite flags

6 MP dolphin dive to 3 kick start to flip at wall to plunge

6 MP dolphin dive to 3 kick start to flip and out to 2-4 touches

Notes: working through those turns today. Take more time if you need, work on planting the feet on the wall the right way, body position, take off angle, and more, there is so much to pay attention to, stay focused.

Wednesday, May 1, 2024

Spring Training Block

Warmup as needed

Main Set

8 X 125 Pull @ 1:45-2:00

8 X 100 alt. FRIM-IM @ 1:30-45

8 X 75 Kick 1st 25 @ 1:15

8 X 50 P200 @ 1:00

8 X 25 @ 45 SPRINT

Notes: Not a hard pattern, the challenge is controlling your energy output. Many call this a rainbow set which means you go through all the energy systems. Start long and quiet with the pull, and then bring up the effort/intensity as you go from the 125 to the 25's. Getting to your best at the right time and staying in the right gears is the challenge.

Tuesday, April 30, 2024

Spring Training Block

Warmup as you wish

Main Set

2 X [50 + 3 X 100 + 50] @ 45-1:40-45 Board Kick

4 X [3 X 25 @ 40] @ 3 uh2o kicking

2 X[50 + 3 X 100 + 50] @ 45-1:40-45 Board Kick

EZ 300 Swim

3 X 50 @ 2:00 max uh2o kicking to 15M

Notes: Some important detail to get a great training session. BLAST the 50's on the first and last Rd. like Biggest gear!!!, then best avg. on the 100's, shooting for lowest 3 of a kind that you can get. The middle rounds are all uh2o 25's in groups of 3. Swim it out and then BLAST out 3 really good 50's maximize the amount of time spend underwater

Thursday, April 25, 2024

Spring Training Block

Warmup as you wish:

Main Set

24 X HV Swims @ 1:10

1st 12: Odd - wall to far flags; Even - MP to wall (dolphin dive no wall start)

Last 12: Odd - Dive to far flags; Even - 8 stroke FR w/ no breath

Notes: start by alternating using a wall to gain propulsion vs no wall. Last 12 we bring in the dive and some lung control w/ some efficiency. Add time to the sendoff if you need it to keep your highest speeds. You can also challenge yourself by doing the Dive 25 on 30-40 and then going into the 8 stroke 25 with no air. This will get you more time to get out of the water, but will make it harder on the lungs.

Wednesday, April 24, 2024

Spring Training Block

Warmup as you wish

Main Set

6 X [3 X 75 + 2 X 25 + 125] @ 1:10-35-1:50

Rd. 1 & 2: Pull w/ snorkel - quiet, count strokes

Rd. 3-4: 75's = FL-BK-BR; 25's = Kick FL on BK; 125's = 50BR-75FR

Rd. 5-6: Desc. 75's 1-3; 25's fewest strokes; 125 FAST

Notes: general conditioning type of set, same pattern is the backbone of the progression. Start with some slow, quiet pulling, move into some stroke and kick, and then finish with some Gears.

Tuesday, April 23, 2024

Spring Training Block

Warmup as you need, especially the legs

Main Set

3 X 100 Board Kick @ 1:40 Best Avg.

50 EZ @ 2:00

6 X 25 uh2o kicking @ 50 Best Avg.

50 EZ @ 2:00

300 Board Kick @ 5:00 Aim to keep it close to your add up 100 time from above

50 EZ @ 2:00

6 X 25 swim uh2o to 15M @ 50 FAST

Notes: good test for the legs today.

Monday, April 22, 2024

Spring Training Block

Warmup as Needed

Main Set

3 X [3 X 75 D1-3 + 50 EZ + 75 FAST + 3 X 50 D1-3 + 25 EZ] @ 60

D1-3 = drop time, but keep times close, i.e. 45-44-43 and 30-29-28

75 FAST = best you have

Notes: 27 minute main set that will get you thinking and forcing you to be in control if you are going to do it the right way. Control your descend on the 75's and 50's, with the goal of dropping by :01 second each to get to your lowest number, the 50's will have the added challenge as you will be coming off your FAST 75. The middle 75 in the middle is your biggest effort.

Thursday, April 18, 2024

Spring Training Block

Warmup as you wish

Main Set

6 rounds of

Dive to Far Flags @ 1:10

Push to 3-4 touches @ 1:10

Flags to wall to 3-4 touches @ 1:10

50 - Odd Rd's = 25 + 3-4 touches; Even Rd's = 25 build + 25 FAST @ 2:30

Notes: High Velocity Day

Tuesday, April 16, 2024

Spring Training Block

Warmup as you wish

Main Set

10 X 100 @ 1:30-45 Board Kick strong and steady

100 swim out @ 3:00

12 X 25 uh2o kicking @ 50

100 swim out @ 3:00

4 X 50 @ 1:30 swim, uh2o to 15M both ways

Notes: legs today, start with a strong, steady 1000 with a board, then hit the underwaters, and then put it all together with the 50's

Monday, April 15, 2024

Spring Training Block

Warmup as you wish

Main Set

2-3 X's

3 X 25 + 50 EZ @ 40-2

4 X 25 + 50 EZ @ 30-2

5 X 25 + 50 EZ @ 25-1:55

6 X 25 + 50 EZ @ 20-2

100 EZ @ 3:00

Notes: Nice way to start the week, make sure you are warmed up, then knock out the 2:00 Fast - 2:00 EZ pattern. The 2:00's get a little more dense as you go, but you can do it. Hold on to your best avg. The short reps, should allow you to keep the quality of your speed and habits high.