Tuesday, May 11, 2021

 Tuesday, May 11, 2021 - Spring Training Block

Warmup

300 EZ

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

6 X 25 @ 50 uh2o

2 dolphins

2 double pullouts - get all the way across

2 dolphins

Main Set (30 minutes)

5 X's

4:00 Minute Board Kick @ 4:30

2 FAST uh2o 25's @ 45

Notes: A good day to have a friend. Use the 4:00 Kick to find a steady effort, alternate 50 of Flutter Kick with 50 of Fly Kick. Don't be afraid to do a U turn at the 4 minute mark so you can stay on sendoff. Use the 25's to spike the HR and the effort. Crank them out and then get back to your steady board kick.

Monday, May 10, 2021

 Monday, May 10, 2021 - Spring Training Block

Warmup

3 X 100 EZ

3 X 150 Kick 1st 50-100-150

3 X 200 Pull

*all on :15R

Main Set (30 minutes)

5 X 75 FAST + 50 EZ @ 1:00

3 X 100 FAST + 2 X 50 EZ @ 1:20-1:00

4 X 50 FAST + 2 X 100 EZ @ 45-1:30

1 X 150 FAST + 2 X 125 EZ @ 2:00

1 X 50 FAST + 4 X 75 EZ @ 1:00-1:15

Notes: The pattern with the numbers is a little hard to follow today, it will make more sense when you look at the time. You will mix 5-4-3-2-1 minutes of FAST swimming with 1-2-3-4-5 minutes of EZ swimming. If you want to mix in some stroke or IM, change the distance of the rep, not the sendoff, so you can keep the 5-4-3-2-1 pattern.

Friday/Saturday, May 7-8, 2021

 Friday, May 7, 2021 - Spring Training Block

Warmup

9 X 100 @ 1:40

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

Main Set (30 minutes)

2 X 75 + 100 + 125 @ 1:10-20-30/40

extra :30

2 X 75 + 100 + 150 @ 1:10-20-40/50

extra :30

2 X 75 + 100 + 175 @ 1:10-20-50/2:00

extra :30

2 X 75 + 100 + 200 @ 1:10-20-2:00/10

Notes: a little bit of a challenge today as you set yourself up with the 75's and 100, then test yourself with trying to get under the number on the last swim. You have some extra time built in after each round so if you miss the number, you can regroup and get after the next one.

Saturday, May 8, 2021 - Spring Training Block

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, 6 IMO/FR

Main Set (15 Minutes)

5 X 100 @ 3:00 your choice of kick/stroke/equipment

Notes: Go big today, drop some low numbers and move on to the rest of your weekend.

Thursday, May 6, 2021

 Thursday, May 6, 2021 - Spring Training Block

Warmup

2 X 200

2 X 175

2 X 150

2 X 125

2 X 100

*All on :15R, swim first 200, then pull the rest

Main Set (30 Minutes)

24 Swims @ 70

3 X's

2 X uh2o Kick to MP + FLIP

2 X uh2o Kick to 15M + FLIP

2 X uh2o Kick to 15M + Swim to Wall + FLIP

2 X 37 1/2 w/ FINS, uh2o to 15M on 1st 25 and last 12 1/2

Notes: the usual pattern, making sure we have about a minute between each effort, and this pattern build the length of the effort all the way up to a 37 1/2. Swim at your highest speeds!!

Wednesday, May 5, 2021

 Wednesday, May 5, 2021 - Spring Training Block

Warmup

400 FRIM + 16 X 25 4IMO Kick - Drill - Kick - Swim @ :30R/:30

Main Set

8 X 75 Kick @ 1:15-30 IMO 2 Ea.

6 X 100 FRIM @ 1:20-30

3 X 200 IM @ 3:00

Notes: Wednesday's have become some good IM days. Last week was a 30 minute IM, today we start with the legs, then we move to some FRIM to keep the FL away, and then we put it all together for some strong 200IM's.

Tuesday, May 4, 2021

 Tuesday, May 4 2021 - Spring Training Block

Warmup

200 EZ

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

6 X 25 @ 50 underwater

*2 SIN wave, 2 all the way, 2 double pullouts for distance

Main Set (30 Minutes)

8 X 150 @ 2:30 Kick-Swim as follows:

1st 50 = Board Kick (Odd - Flutter, Even - FL/BR)

Middle 50 = Kick, no board, 3 on side, 3 on back, 2 SIN wave

Last 50 = Swim w/ overkick,

 

5 X [50 + 2 X 25] @ 40 w/ Fins

*50 = Board Kick ALL OUT

*25 = uh2o ALL OUT

Notes: First set is dominated by the legs and you will be put some work into the legs in different lines and positions. The last 10 minutes, brings some intensity into the mix and will test your lung capacity.

Monday, May 3, 2021

 Monday, May 3, 2021 - Spring Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 3/45/30 stretching it out as you go

20 X 25 @ 30

4 EZ - 4 FAST

3 EZ - 3 FAST

2 EZ - 2 FAST

1 EZ - FAST

*getting into the Fast/EZ Pattern

Main Set

5 X [75 FAST FR + 50 EZ] @ 1:00

5 X [2 X 25 FAST Kick + 50 EZ] @ 30-1:00

*take 1:00 to add FINS

5 X [3 X 25 FAST Choice + 50 EZ] @ 20-1:00

Notes: alternating 1:00 FAST/1:00 EZ for the duration of set with an extra minute to add some fins, a good test.