Friday, April 10, 2015

Friday, April 10, 2015

Challenge Day

Warmup for a big end of the week swim

Main Set

1 X 25 @ 1:00

1 X 75 @ 2:00

1 X 125 @ 3:00

1 X 175 @ 4:00

1 X 225 @ 5:00

Notes: These are distances you don't usually race, so you'll have to adjust a little, all 5 swims are swum as fast as possible. The total distance  is 625 yards, find your pace, were you holding P200? P500? faster? You could also do a 2nd round Kick and 3rd round with fins/paddles. Feel free to do some ez swimming during the rest. BE FAST TODAY, BE CONFIDENT!

Distance Version do 50-150-250-350-450 or 75-175-275-375-475 on same interval

Wednesday, April 9, 2015

Wednesday, April 9, 2015

Aerobic Endurance

Warmup for a good 45 minute effort

Main Set

3X 200 Pull @ 2:30

6 X 50 @ 45 first 25 Fast

3 X 150 K/S @ 2:15 (kick 1st 50-100)

6 X 50 @ 45 last 25 Fast

3 X 100 IM or stroke @ 1:30

6 X 50 @ 45 Odd's Fast

3 X 100 IM or stroke @ 1:30

6 X 50 @ 45 last 25 Fast

3 X 150 K/S @ 2:15 (kick 1st 50-100)

6 X 50 @ 45 first 25 Fast

3 X 200 Pull @ 2:30

Notes: Good strong effort from start to finish, pick up the pace a little on the 50's when asked. Adjust sendoff's and pattern for any individual needs.

Wednesday, April 8, 2015

Wednesday, April 8, 2015

Legs/Underwaters

Warmup the legs

Main Set:

4 X 200 Kick @ 3:30 (hold best avg.)

12 X 25 specialty @ 60

FR - All Out against Vert. Board for first 15M, can do underwater dumbells as well

FL/BK - underwater with dumbell held in hands in streamline (5-10 lbs)

BR - Horizontal Egg Beater for first 15M

12 X 50 @ 60 w/ fins

Odd - sprint kick underwater, back EZ

Even - ez to wall, sprint kick underwater back

Notes: Starts off with a good half mile endurance kick, then work the speed with resistance and then with assistants with fins.

Tuesday, April 7, 2015

Tuesday, April 7, 2015

Fast/EZ,

Warmup for some high intesity efforts/swims

Main Set:

4 rounds of:

1 X 50 + 2 X 25 @ 40/20

100 EZ @ 2

3 rounds of:

1 X 75 + 1 X 50 + 1 X 25 @ 60/40/20

100 EZ @ 2

2 rounds of:

1 X 100 + 2 X 50 @ 75/45

1 X 200 EZ @ 4

1 round of:

1 X 150 + 1 X 100 + 1 X 50 @ 1:50/1:10/40

1 X 300 EZ

Distance Option:

3 10 Minutes sets of high intensity

Round 1

10 X 75 @ 60 best avg

1 X 300 EZ @ 5

8 X 100 @ 1:15 best avg

1 X 300 EZ @ 5

5 X 150-175 @ 2 best avg

1 X 300 EZ

Notes: Feel free to mix in strokes as needed, be fast, be intense, execute the right type of strokes, turns, underwaters.

Monday, April 6, 2015

Monday, April 6, 2015

Endurance

Warmup for a good 30-45 minute effort:

Main Set

3 X 75 FR @ 60

3 X 50 stroke @ 45

3 X 25 Kick @ 30

1 X 200 @ 3:00 (push first 100)

3 X 25 Kick @ 30

3 X 50 stroke @ 45

3 X 75 FR @ 60

1 X 400 @ 6 (push first 200)

3 X 75 FR @ 60

3 X 50 stroke @ 45

3 X 25 Kick @ 30

1 X 200 @ 3:00 (push first 100)

3 X 25 Kick @ 30

3 X 50 stroke @ 45

3 X 75 FR @ 60

Notes: strong, consistent effort from strart to finish. HR should be around 25 the entire set with a spike at the 1st half of the 200/400 swims. This set is 41 minutes long, You may extend the set by making the 200's either 300-400's and the 400 either 600/800.

Thursday, April 2, 2015

Thursday, April 2, 2015

Endurance

*there will be no workout Friday (Good Friday)

Warmup until you feel ready to start with a good effort and with good habits

Main Set

18 X 100

1 @ 1:20

1 @ 1:10

1 @ 1:20

2 @ 1:10

1 @ 1:20

3 @ 1:10

3 @ 1:20

1 @ 1:10

2 @ 1:20

1 @ 1:10

1 @ 1:20

1 @ 1:10

9 X 200

3 Pull @ 2:30, 3 Kick @ 3:30, 3 swim @ 2:30 Descend 1-3

Notes: All 100's should be swum the same way (FR, Stroke, IM, etc). Choose two sendoff's, one that is in your comfort zone, but not too comfortable, and one that will push you to step it up. The faster interval should not be too fast that you have to go all out, but fast enough that you have to very the speed. Once you have that figured out, follow the patter. 

Take no more than 2:00 after the 100's and go right into the 200's, stay strong and steady through the pulls and kicks and then descend the last 3 200's down to a good effort. Finish Strong!

Wednesday, April 1, 2015

Wednesday, April 1, 2015

Legs

Warmup your legs and walls

Main Set

4 X 300 Kick @ 5-6 minutes

#1 - sprint last 100

#2 - sprint last 150

#3 - sprint last 200

#4 - sprint 1st 200

With resistance (stretch cord or weight belt)

12 walls @ 1:00 (sprint 1st :20)

*from wall kick, with stretch cord, start with no resistance and keep high intensity as tension builds.

*BK/FL - no board, underwater

*BR - pullout + streamline kick

*FR - pretend you are a FL/BK, it will translate well.

12 X 25 on your own sendoff, leave when you are ready.

*execute 1st 15M underwater + breakout and carry speed to wall

*may add fins & paddles

Notes: Three parts to the workout, starts off with some endurance kicking, then moves into some resistance kicking, and then speed.