Thursday, April 10, 2014

Thursday, April 10, 2014

Legs

Warmup on your own: 5 minutes on land, 15 in the water

Main Set:

6 minute kick (40 fast, 40ez)

4 X 25 kick for time @ 60

6 minute kick (30 fast, 30ez)

4 x 25 swim @ 60 (start under flags, no wall, use legs first to get momentum)

6 minute kick (20 fast, 20ez)

4 X 25 @ 60 with fins, under :10?

6 minute kick (10 fast, 10ez)

1 X 100 swim no walls, flip once head crosses flags, as usual, be fast

Tuesday, April 8, 2014

Tuesday, April 8, 2014

Threshold, Pace charts, Fast-EZ

Warmup on your own

Main Set

4 X 25 @ 30 FAST

100 ez

3 X 25 @ 30 + 1 X 50 all fast

125 ez

2X 25 + 2 X 50 @ 40 all fast

150 ez

1 X 25 + 3 X 50 @ 40 all fast

175 ez

4 X 50 @ 40 all fast

200 ez

Monday, April 7, 2014

Monday, April 7, 2014

Aerobic Endurance

Warmup on your own: 5 minutes on land, 15 in the water

Main Set

3 rounds(one kick, one FR, one IM/Stroke)

1 X 25 @ 20 

1 X 50 @ 40

1 X 75 @ 60

3 X 150 @ 60

1 X 25 @ 30

1 X 50 @ 50

1 X 75  best

- adjust send offs for stroke/kick if needed, meant to start off strong with first reps, maintain effort through middle as swims are longer, then pick it up a touch as you get a little more rest down the stretch

Friday, April 4, 2014

Friday, April 4, 2014

Challenge Set!

Warmup on your own: get yourself ready for something big to finish the week off with!

3 X's through:

1 X 25 @ 60 + 1 X 50 @ 60 + 1 X 75 @ 60

*go right into the 2nd and 3rd time through

200+ EZ swimming

2 X's through:

1 X 25 @ 60 + 1 X 50 @ 60 + 1 X 75 @ 60

200+ EZ swimming

1 X through

1 X 25 @ 60 + 1 X 50 @ 60 + 1 X 75 @ 60

200+ ez swimming

*25-50-75 are swum as fast as possible, your choice of stroke and/or equipment

*go big or go home on Friday!

Thursday, April 3, 2014

Thursday, April 3, 2014

Aerobic Endurance - kick emphasis

Warmup on your own: 5 minutes on land, 15 in the water

Main Set

4 X 50 Kick @ 40

1 X 100 EZ swim @ 2:00

1 X 400 Kick w/ fins @ 6:00 alt. 50 FR w/ board, 50 FL on BK

1 X 100 EZ swim @ 2:00

4 X 50 Kick @ 45

1 X 100 EZ swim @ 2:00

1 X 300 Kick with fins @ 4:30 same as above

1 X 100 EZ swim @ 2:00

4  X 50 Kick @ 50

1 X 100 EZ swim @ 2:00

1 X 200 Kick w/ fins @ 3:00 same as above

1 X 100 EZ swim @ 2:00

4 X 50 Kick @ 60

1 X 100 EZ Swim @ 2:00

1 X 100 Kick w/ fins as fast as possible

1 X 100 EZ 

*all kicking is done to the best of your ability!

Wednesday, April 2, 2014

Wednesday, April 2, 2014

High Velocity/Distance option

Warmup on your own: 5 minutes on land, 15 in the water

Main Set

BE FAST!

40 X 50 @ 1:00

All Even's are EZ

#2 - Sprint to 15M from dive

#4 - sprint to 15M from push

#6 - sprint 1st 15M of 2nd 25 from turn

#8 - sprint last 25

*repeat, add equipment and switch strokes as needed

Distance Option

Maintain pace and consistent effort for entire set:

4 X 75 @ 55-65

4 X 50 @ 40-45

1 X 400 @ 5-6

3 X 75 @ 55-65

3 X 50 @ 40-45

1 X 300 @ 3:45-4

2 X 75 @ 55-65

2 X 50 @ 40-45

1 X 200 @ 2:30/40

1 X 75 @ 55-65

1 X 50 @ 40-45

1 X 100 as usual finish with a little extra

Tuesday, 4/1/14

Tuesday, April 1, 2014

VO2, speed charts, EZ-Fast

Goal:  Good training needs to change and give your body new parameters to respond to.  Today is geared toward some good strong swimming with about equal parts work to rest.  Use the charts below to hold yourself accountable.  Remember, swimming fast is different than swimming far.

Warmup on your own: 5 minutes stretching on land, 15 minutes in the water

Main Set(may mix in stroke and kick as you wish)

20 X 25

alt 2 @ 20 FAST w/ 2 @ 30 EZ

12 X 50

1 FAST @ 40 (45 for stroke/kick)

1 EZ @ 60

2 FAST @ 40 (45 for stroke/kick)

2 EZ @ 60

3 FAST @ 40 (45 for stroke/kick)

3 EZ @ 60

8 X 75

Even's are all EZ @ 90

#1 - 3 X 25 @ 20

#3 - 1 X 25 @ 30 + 1 X 50 @ 40

#5 - 1 X 50 @ 40 + 1 X 25 @ 30

#7 - 1 X 75

Complimentary lifting session:

Squats

Set of 12 - 8 - 4 increase weights with each set

Deadlift

Set of 12-8-4 increase weight with each set

Lunges

30 walking lunges with 25-45 lb. held over head

Dumbell Bench Press

3 sets of 20

Pullups

20 total

Metebolic lift:

3 minutes of biking 20 max power, 20 EZ