Thursday’s Set: Swim with a Goal

In today’s main set we’re simulating late-race fatigue by steadily lowering the interval of the 50’s, reducing the amount of recovery the swimmer gets.

The challenge is to swim each 50 all out and land within :03 of the first. How to meet that goal depends of the utilization of the rest-period given. Active recovery is an option here, doing a light swim to 12.5, or kicking on the wall are examples of how to stay moving. Be creative.

However you choose to spend your recovery time, make sure to keep both your mind and body in the game.

Warm Up (400)

400 Easy

Kick Set- Fins (400)

2×200 @:10r

  • 50 drill/100 kick/ 50 drill

Skill Set (800/1200)

2 Rounds

4x 50 free swim @:50

  • 2 breaths max on 1st 25, 1 breath max on 2nd

200 free pull buoy only (no paddles) @ 3:00/3:30/4:00

Stroke Set (600/1800)

600 IM 

  • 50 swim/50 drill/50 swim
  • Don’t lose speed on the swims

Main Set (2000/3800)

3 Rounds 

Challenge: Swim all 50’s within :03 seconds 

8×50 ALL OUT

  • 4 @1:40
  • 2 @1:20
  • 2 @1:00

400 EZ between rounds 

300 Cool Down (4100 total)

 

Image via: clogsilk

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Wednesday’s Set: Pace Yourself

This main set requires brain power and physical strength, don’t zombie through it! Watch the clock and stay on each interval.

Warm up (400)

400 easy

Kick Set – NO fins (800/1200)

2 Rounds – SPEED Kick!

3x 100 @ 2:30 – Goal to be @ PR 100fr time

  • 75 All Out kick
  • 25 EZ swim

100 Easy swim @ 2:00

Stroke Set (800/2000)

8×100 @1:30/1:35/1:50/2:00/2:30

  • 75 back/25 breast
    • High Tempo!

Main Set (2000/4000)

You must stop between distances.  2×100 does not equal 200. How you divide up the rest time per interval is up to you, but DON’T MISS IT!

5x {100 + 100} total time @ 3:00/3:10/3:30/3:40/4:00

  • 100 FAST
  • 100 ez

5x {100 + 50} total time @ 2:20/2:25/2:40/2:45/3:10

  • 100 FAST
  • 50 ez

5x {50} 1:00/1:00/1:10/1:10/1:20

  • 50 AO

 

300 Cool Down (4300 total)

 

Image via: Matt Hollingsworth

Tuesday’s Practice: Let’s Dust it Off

DRAG SUITS START NOW!!

It’s drag suit time! What does that mean??! It means that starting this week (ASAP) swimmers need to bring and wear drag suits over their normal practice suit. Don’t freak out, It’s not time for tights quite yet (although I wouldn’t stop you). So what’s a drag suit? It’s any old swim suit that’s been completely mutilated to provide as much water resistance for the swimmer as possible. Think swiss cheese. The key is to only cut the top layer of fabric, tie knots, leave fringe, go crazy. The more holes the better. Here’s an example…

 

Have a forgiving attitude about practice today. If you’ve not been in the water since last Wednesday, that’s a long time to take a break and you WILL feel it. But that’s ok! You’re not the only one, I promise. Just get through this practice, look at whatever weakness you might feel as an opportunity for physical growth, and move on. Tomorrow will feel better.

Now get it!

Warm Up

400 Easy

Kick set – fins – all Dolphin Kick UW (400/800)

2 Rounds

  • Meant to be done under lane lines, w/ an open turn at wall. Modify as needed.

4x 12.5 @:20

1x 25 @ :30

3x 12.5 @:20

1x 25 @:30

2x 12.5 @:20

1x 25 @:30

1x 12.5 @20

1x 25 @:30

1:00 Rest

Pull Set – Fins and Paddles, no snorkel (800/1600)

4×200 @ :10r

  • Smooth and balanced, breathe on 4 and 5 by 25
  • When breathing on 4’s, switch between strong and weak side by 25.
    • ex: 25 on 4’s to left, 25 on 5’s, 25 on 4’s to right, 25 on 5’s etc…
  • DO NOT breathe out of turns

Main Set (2000/3600)

20×100 – Descend within each group of 100’s from 1-5

5x 100 free @1:25/1:30/1:45/1:50/2:10

1:00 Plank

5x 100 IM @1:30/1:35/1:50/2:00/2:30

1:00 plank

5x 100 free @1:25/1:30/1:45/1:50/2:10

1:00 Plank

5x 100 Choice @1:30/1:35/1:50/2:00/2:30

Starts + Sprint 25 (250/3850)

10×25 from a dive (from a push if blocks are unavailable)

  • 1-3 BNF
  • 4-6 BNF
  • 7-9 Free

250 CD (4100 Total)

 

Image via: Dave Dugdale

Wednesday’s Practice: Distance Stroke Mix

Today is the last big hoorah before we switch gears toward sprinting and power. The main set focuses on distance, endurance and stroke maintenance. Fight the feeling of getting sloppy. Use each change in stroke as an opportunity to re-set your form and continue smoothly. Keep your pace as steady as possible throughout the 500’s from the first 25 to the last.

Today is also the last day coaches are allowed to contact swimmers until December 28th, so have a great and safe Christmas!

If you’re able to make it to any pool at some point during the next 5 days, that would be extremely beneficial to your training season and make the transition into the “power phase” easier to handle. Don’t worry about any big or complex swim sets, even just 30 minutes to an hour of pool time will make a huge difference for the better.

See you on Tuesday the 29th!

Wednesday’s Set

Warm up (400)

400 Easy – Free/Back by 50

 

Kick Set (750/1150)

3 Rounds Dolphin Kick w/ Fins

4×25 Underwater @ :40

1×50 All Out @ :50

100 Easy Flutter @ 1:20/1:25/1:35/1:45/2:00

 

Drill Set Rhythm (500/1650)

20×25 Fly with Fins :30

  • focus on 2nd kick

 

Pull Set (500/2150)

2×250 fins and paddles @:10

  • Smooth
  • Rotation
  • Breakouts

 

Main Set (2000/4150)

4×500 Stroke(choice) Free

  1. 50 400 50 @6:45/7:10/8:00/8:45
  2. 100300100 @ 7:00/7:30/8:20/9:15
  3. 150 200150 @ 7:20/7:50/8:40/9:30
  4. 200100200 @ 6:45/7:10/8:00/8:45

 

Drill Set (300/4450))

6×50 Breast @ 1:00

  • Odds – Swim
  • Evens – Drill

 

 Sprint Set (250/4700)

10×25 @:40

1-3 BNF

4-6 BNF

7-9 Free

300 Easy Cool Down (300/5000)

Featured image: JD Lasica

Tuesday’s Practice: 12 Days of Christmas

Merry Christmas swimmers!

Todays practice is a low-key workout, so have some fun with it!  While the song is sung repeating each day, you’ll complete the workout in order from 1 to 12, only “doing each day” once.

Feel free to sing the song loudly between each set 😉

 

On the _ day of Christmas my swim coach gave to me…

  1. A 50 Breathing Every 3
  2. 200 Swim (choice, steady pace)
  3. 3 Solid Starts (if no blocks are available, do 3×25 @ :40 1/2 fast 1/2 smooth)
  4. 4 100’s Kick (Choice, @ :10r)
  5. 500 Free (focus on breathing pattern!)
  6. 6 Laps of Tarzan (6×50 @ 1:00 1/2 25 Tarzan drill w/fins)
  7. 7 Under Waters (7×25 UW @ :10r w/ fins)
  8. 8 Flips a Turning (4×2-turn 50’s @ 1:00)
  9. 9 Strokes of Spin Drill (4×50 @ 1:00 9 strokes backstroke spin drill, smooth to wall)
  10. 10 Choice Drills (10×50 @ 1:00 your choice!)
  11. 11 25’s Quickly (11×25 fast @:30 choice stroke)
  12. 12 25’s cool down 

 

12 Days of Christmas: Swimming Style from Sarah Monk on Vimeo.