Tuesday, June 9, 2015

Tuesday, June 9, 2015

Fast-EZ

Warmup for some high intensity swims:

Main Set

3 X 25 + 1 X 50 + 1 X 25 @ 30/40/30

100 EZ

3 X 25 + 1 X 50 + 1 X 50 @ 30/40/40

150 EZ

3 X 25 + 1 X 50 + 1 X 75 @ 30/40/60

200 EZ

3 X 25 + 1 X 50 + 1 X 100 @ 30/40/90

250 EZ

3 X 25 + 1 X 50 + 1 X 125-300 @ 30/40/?

300 EZ

Notes: all 5 rounds start by "priming the pump" with some ez speed, and then then extending that effort further and further, feel free to extend the last swim all the way up to a 300 if you choose.

Monday, June 8, 2015

Monday, June 8, 2015

Aerobic Endurance

Warmup, work out the kinks,

Main Set

1 X 300 Pull @ 3:30...

2 X 200 FRIM @ 2:45-3:15

3 X 100 Kick @ 1:30-45

12 X 25 stroke or IMO @ :30

8 X 50 FR @ 40-50

12 X 25 stroke or IMO @ :30

3 X 100 Kick @ 2:45-3:15

2 X 200 FRIM @ 2:45-3:15

1 X 300 Pull Strong!

Notes: FRIM is an IM with FR instead of FL, keep the HR steady around 25, work hard throughout, and keep the rest interval to about :10-15 all day.

Friday, June 5, 2015

Friday, June 5, 2015

Challenge Day

Warmup for a great Friday swim!

Main Set

1 X 50 @ 1:30

1 X 75 @ 1:30

1 X 100 @ 1:30

1 X 125 @ 1:30

1 X 150 @ 1:30

1 X 125 @ 1:30

1 X 100 @ 1:30

1 X 75 @ 1:30

1 X 50 @ 1:30

Notes: all best effort, there may be a little strategy in the middle, how fast can you start, and still make it through the middle, After getting throught the middle, what kind of spead do you still have?

Thursday, June 4, 2015

Thursday, June 4, 2015

Aerobic Endurance

Warmup for a good swim

Main Set

3 X 300 FR @ 3:30-4

2 X 400 IM @ 5:30-6

1 X 500 Kick @ 7

2 X 400 IM @ 5:30-6

3 X 300 FR @ 3:30-4

Notes: Using some longer repeats today, stay strong and consistent.

Wednesday, June 3, 2015

Wednesday, June 3, 2015

Legs!

Warmup the legs!

Main Set:

9 rounds of 3 minutes followed by 1 minute recovery

Round 1 - 3:00 kick for distance

Round 2 - 4 X 25 @ 45 underwater best effort

Round 3 - 6 X 50 K/S, S/K @ 45

Round 4 - Vertical Kick :06 streamline blast on the 60, 3 shooters from bottom on the 30

Round 5 - 3:00 Kick w/ fins for distance

Round 6 - sames as 4

Round 7 - same as 3

Round 8 - same as 2

Round 9 - same as 1 - go at least 1 yard/meter further

Notes: Execute each round with your best effort and technique. Use one minute in between rounds to change equipment, get ready, or swim an ez 50.

Tuesday, June 2, 2015

Tuesday, June 2, 2015

High Velocity

Warmup to get some short, intense, high velocity swimming. We want to take the right type of stroke today.

Main Set

40 X 50 @ 60

#1 - Running start to 15M

#2 - From Block to 15M

#3 - 2nd 25 from wall to 15M

#4 - 2nd 25, last 12 1/2 to wall

#5 - EZ

Notes: Swim at your highest speeds for selected distances above. Each sprint lasts for no more than :08 seconds, take the right type of stroke at the right tempo, look like your best for short amounts of time today. Feel free to add paddles and fins or other equipment to mix it up.

Monday, June 1, 2015

Monday, June 1, 2015

Aerobic Endurance

Warmup and get the kinks out from the weekend, look at the set and do what you need to set yourself up for a good swim.

Main Set:

 3 X 200 FR @ 2:20-45

3 X 100 Kick @ 1:30-45

5 X 100 IM @ 1:30-45

5 X 50 Kick @ 50-60

2 X 200 FR @ 2:20-45

2 X 100 Kick @ 1:30-45

3 X 100 IM @ 1:30-45

3 X 50 Kick @ 50-60

1 X 200 FR @ 2:20-45

1 X 100 Kick @ 1:30-45

1 X 50 Kick - Finish with BEST!

Notes: Pretty simple pattern, Get into a groove, keep HR at 25 or better, and keep the rest to :15 or less.