Wednesday, July 11, 2018

Wednesday, July 11, 2018

Legs

Warmup

10 minutes of dry, dynamic warmup

300 loosen

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

Main Set

3 Minutes - alt. 25 FAST surface kick, w/ 25 deep, big kick w/ board

2 Minutes - middle minute BEST sustained effort (1st/last :30 EZ but keep moving)

1 Minute - Build the 1st :30 by :10's to BLAST!!, :30 EZ

4 Minutes - 6 X 25 underwater @ 40

5 Minutes - 5 X 50 Kick @ 60 best avg. w/ board

6 Minutes - continuous w/ vertical board from far flags to wall

5 Minutes - 5 X 50 Kick @ 60 best avg. w/ board

4 Minutes - 6 X 25 underwater @ 40

1 Minute - Build the 1st :30 by :10's to BLAST!!, :30 EZ

2 Minutes - middle minute BEST sustained effort (1st/last :30 EZ but keep moving)

3 Minutes - alt. 25 FAST surface kick, w/ 25 deep, big kick w/ board

Notes: a little outside the box thinking in terms of creating the set, but it should be a very effective workout for the legs. Make sure you know what is coming and how it plays out, I want you moving from one thing to the next. The main set takes 36 minutes. Here are some explanations for some of the terms:

• FAST surface kick - with a kick board, flutter kick feet at surface, fast tempo
• Deep, big kick - with a kick board, deep, big kick (exaggerated) no splash
• BLAST = explosive, all out, powerfull, loud
• Vertical Board = hold kick board vertical so that you create resistance

Tuesday, July 10, 2018

Tuesday, July 10, 2018

Fast/EZ

Warmup

10 minute dry, dynamic warmup

300 loosen

9 X 100 @ 1:40

2 Kick, 1 Swim FR

1 Kick IM, 2 Swim IM

3 Descend 1-3 choice of strokes

Main Set

3 rounds:

6 X 50 + 3 X 100 @ 50/1:40-30-20 by round

Rd. 1: 50's = 2 EZ, 1 FAST, 100's = 2 EZ, 1 FAST

Rd. 2: 50's = Odd-FAST, Even-EZ, 100's = Fast - EZ - Fast

Rd. 3: 50's = 2 FAST, 1 EZ, 100's = All FAST

600 + 500 + 400 Pull sculling every 6th-5th-4th 25

Notes: Nice Challenge today with the FAST/EZ progression as it starts very doable and starts to test you as you go. Finish with some slow, quiet strokes.

Monday, July 9, 2018

Monday, July 9, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

300 alt. kick/swim

300 Pull - fewest strokes

Main Set

3 X [6 X 75] @ 1:10 Kick/Swim as follows:

#1-2 = 1st 25 kick

#3-4 = 1st/last 50 kick

#5-6 = 75 Kick

2 X [6 X 75] @ 1:10 IM pattern as follows:

1st Rd. = alt. FL/BK/BR, BK/BR/FR

2nd Rd. = 2 FL, 2 BK, 2 BR

1 X [6 X 75] @ 1:00 FR best avg.

Notes: straight through from start to finish, best sustained effort, feel free to adust sendoff's, especially on the kick pattern.

Friday, July 6, 2018

Friday, July 6, 2018

High Velocity

Warmup

10 minutes of dry, dynamic warmups

300 Loosen

16 X 25 Variable Sprints @ 45

4 FR, 4 stroke, 4 Kick, 4 FR

Main Set

Sprint Option

24 High Velocity Swims @ 90 seconds

6 w/ no equipment, 2 from flags to flags, 2 from mid-pool to finish, 2 from wall to far flags

6 w/ resistance (t-shirt or chute), same pattern as above

6 Kick (25's all out w/ fins)

6 w/ fins & paddles, same pattern as first 6

Distance Option

24 X 75 @ 90

#1 - sprint 1st 25

#2 - sprint middle 25

#3 - sprint last 25

#4 - sprint 1st 50

#5 - sprint last 50

#6 - sprint 75

Notes: Finish the work week on a fast note, feel free to change the sprint option here and there to fit your pool or the gear you have to train with.

Thursday, July 5, 2018

Thursday, July 5, 2018

Work off those Hot Dogs!

Warmup

10 minutes of dry, dynamic warmup

300 loosen

12 X 50 @ 55 alt. K/S, K/S, and 2 X 25 underwater kick 2/ :05 at wall

Main Set

3 X 75 Kick + 3 X 25 @ 1:20/30

3 X 75 Kick + 4 X 25 @ 1:20/30

3 X 75 Kick + 5 X 25 @ 1:20/30

3 X 75 Kick + 6 X 25 @ 1:20/30

*75's are best avg. kick, 25's are underwater to 15M

900 Casual Kick/Swim as follows:

50 Kick - 50 Swim

100 Kick - 50 Swim

150 Kick - 50 Swim

150 Kick - 50 Swim

100 Kick - 50 Swim

50 Kick - 50 Swim

Fins

3 X 25 + 3 X 75 Kick @ 40/1:30

3 X 25 + 4 X 75 Kick @ 40/1:20

3 X 25 + 5 X 75 @ 40/1:15

3 X 25 + 6 X 75 @ 40/1:10

*25's are underwater, best avg., and 75's are w/ board best avg.

Notes: obviously working the legs today! Casual Kick means at a talking effort.

Tuesday, July 3, 2018

Tuesday, July 3, 2018

FAST/EZ

Warmup

10 minutes of dry, dynamic warmup

300 loosen

12 X 50 @ 55

1 FAST - 3 EZ

2 FAST - 2 EZ

3 FAST - 1 EZ

*FAST = warmup mode fast, stay under control

Main Set

Part I

6 X [75 + 25] @ 60

*75 is P200 + 5, 25 is FAST

100 EZ

Part II

9 X 100

3 @ 1:30 desc. 1-3

3 @ 1:40 w/ 2nd 50 @ P200

3 @ 1:50 2/ last 25 @ P100

100 EZ

Part III - w/ Fins & Paddles

3 X 100 @ 1:30 Last 25 FAST

4 X 75 @ 1:20 Last 15M FAST

5 X 50 @ 1:10 Last 12 1/2 FAST

*FAST = P100 or faster, no breath, competitive finishes!

Monday, July 2, 2018

Monday, July 2, 2018

Endurance

Warmup

10 minute dry, dynamic warmup

300 loosen

8 X 75 @ :15R Pull, fewest strokes

Main Set

4 X 100 IM @ 1:30-45

4 X 100 Kick @ 1:30-45

4 X 100 FR @ 1:15-30

50 EZ @ 2:00

3 X 100 IM @ 1:30-45

3 X 100 Kick @ 1:30-45

3 X 100 FR @ 1:15-30

50 EZ @ 2:00

2 X 100 IM @ 1:30-45

2 X 100 Kick @ 1:30-45

2 X 100 FR @ 1:15-30

Notes: Navigate your way through some IM's, Kicking and some FR, pick sendoff's before you start and keep them the same from start to finish. Sendoff's should give you 10-15R and then maintain your effort from start to finish with HR at 25 or a little above.