Swim Workout Sunday March 16 Warm up with 500 yards/meters done this way: 50 Easy freestyle 50 Easy backstroke 100 pull freestyle 50 kick left side 50 kick right side 75 Sprint 50, easy 25 75 Again, 50 Sprint Main Set: Golfing!! 16 x 50 yards/metres done this way: (400yards/m) Swim 50 at a moderate fast pace. Challenge yourself. Count your strokes, - a cycle is each time your left or right hand enters the water. Note your time. Add the two numbers together for your par score – for example, 45 seconds plus 25 strokes – a par of 70. We want to lower our par score. Perform the set of 14 x 50 yards, starting a new 50 at the 1 minute mark. Count your stroke cycles for each repeat, adding that number to your time for each repeat. Compare this number to your par. Goal: Can you lower the time and stroke count? If so, what did you change to accomplish this? TECHNIQUE IS MORE IMPORTANT THAN BRUTE FORCE. Can you decrease the rest and still stay efficient? Think: Lower time, lower stroke count = more energy. Then!! There’s More! 4 x 100 yards/metres done this way: 100 moderate 30 sec rest 100 fast 30 sec rest 100 faster 30 sec rest 100 sprint! 1:30 sec rest Repeat Cool down with 300 mixed strokes, begin with backstroke, then breaststroke, then freestyle but easy relaxed form. ----------------------------------------------------------------------------------------------------------------------------------------------- Swim Workout Sunday, March 9 Warm up with 2 x 300 done as 100 free, 100 non-free, 100 kick (50 left, 50 right) L3 - 4 Main Set: L4.5 6 x 75 with the last 25 sprint effort, 10 s/r between 3 sets of 5 x 100 (L5) with 10 s/r between each 100, 2 minutes between each set of 5 Cool down with 200 non free choice strokes, but no freestyle. -------------------------------------------------------------------------------- Swim Workout Sunday, Feb 24th Warm up with 400 swim of mixed easy choice strokes Then 300, done as 100 easy, 100 moderate, 100 strong Then 200 done as 50 kick, swim 50 Now, 6 x 200 done as negative split with 30 s/r in between each (Swim first 100 strong, then the next 100 between 5 - 10 faster) 6 x 100 done as _*maximum effort,*_ done this way 100 with 30 s/r 100 with 25 s/r 100 with 20 s/r 100 with 15 s/r 100 with 10 s/r 100 with 5 s/r Then 200 done as 50 kick swim 50 Cool down with 100 backstroke ----------------------------------------------------------- Swim workout February 17th 8 x 50 choice moderate building to very strong effort 3 x 1000 done as: 1. Pull as 100 easy, 100 hard 2. 200 free moderate, 50 hard 3. 200 free, 200 non free (Yikes!) 4. 100 free count your strokes, 5. 50 easy 3 full sets of this 100 easy kicking on back with fins or not. Done. -------------------------------------- Swim Workout for January 27th Warm up with 8 x 100 done this way: 30 s/r in between each 200 easy, L2 - 3 Now, 1. 25 (drill) finger tip drag, swim 50, 25 kick L3 2. 25 one arm catch up, 50 kick, 25 free L3 3. 25 sprint, 50 kick, 25 sprint L4 4. 25 sprint, 50 backstroke, 25 sprint L4 5. 25 easy, sprint 25, 25 easy, 25 sprint 6. 25 sprint, 25 easy, 25 sprint, 25 easy Now, This set at L4.5 ++ This set performed 3 - 5 sets (Ideally 5) Swim 25 (L4.5 ++), 25 easy, 30 s/r Swim 50, 50 easy, 30 s/r Swim 100, 100 easy, 30 s/r You can perform your "easy" as breast, back, kick whatever you choose to work on. Ensure that "swim" is at max effort = L4.5++ Cool down with 50 back, 50 free...long easy relaxed strokes x 2 -------------------------------------------------------------------------------------------------------------------------------------------------------- SWIM WORKOUT FOR JANUARY 20 WARM UP WITH: 300 Y/M DONE THIS WAY: 50 KICK, 50 FREE AT L3, 50 KICK, 50 FREE AT L4, 50 KICK, 50 FREE AT L5 20 X 50 DONE THIS WAY: 1 EASY 1 MODERATE EFFORT L4 1 STRONG EFFORT L5 1 FAST L5+ *Note: Time your Moderate effort and be from 5 to 10 seconds plus faster on your strong and sprint efforts.* 15 S/R IN BETWEEN EACH 300 Y/M EASY SWIM done this way: 50 - finger tip drag drill 50 - backstroke 50 - one arm catch up 50 - backstroke 50 - finger tip drag drill 50 - backstroke Done -------------------------------------------------------------------------------------------------------------------------------------------------------- January 12 Swim Workout: Key word: ENDURANCE Warm up with 400 y/m of easy swim done this way: 25 kick left or right, 75 swim at an easy building to moderate pace with the last 100, 4 times in total 10 seconds rest (s/r) in between each 100 9 x 50 done this way: 1 easy swim, 1 moderate swim, 1 sprint, 20 s/r, repeat for three sets total. 10 s/r in between each 50 3 x 500 done this way: with 30 s/r in between each 500 1st set - done at moderate to challenging pace, L4 - 4.5 2nd set - with pull (& paddles if you like the extra challenge) done at challenging, strong pace, L4.5 - 5+ (STRONG EFFORT!) 3rd set - no toys, swim at L4.5 - 5+ (FLY ACROSS THE POOL!) Cool down with 200 y/m of best backstroke and/or breast stroke. Stretch on deck, shoulders, triceps, hams and calves. Your done. If you want some extra yardage add another set of 500 y/m with pull only after last set. ------------------------------------------------------------------------------------------------------------------------------------------ Sunday November 11 Swim Workout Warm up with 200 m easy swim. 4 x 75 done this way, 25 drill, 50 fast, 15 s/r in between each Drill 1 - Fists closed Drill 2 - kick on right side Drill 3 - Shark Drill 4 - Kick on left side Then, 16 x 25 with pull done this way: 1 very fast, 1 easy, repeat until you have completed 16 in total. 100 m easy swim 4 x 50 done this way: 1 fast as you can go - 1 easy, with 20 s/r in between each 12 - 15 x 100 done this way: 1 00 easy, 100 moderate, 100 as fast as you can go! Repeat until you have completed 12 - 15. 400m cool down with mixed strokes ------------------------------------------------------------------------------------------------------------------------------------------------ Tri It Regina Swim Workout for November 4/07 Aerobic Swim Session Warm up: 400 yds/m of easy swim L2 - 3 Then, 300 done this way: 25 kick, swim 75 x 3 L3 200 done this way: 100, breathing every 3, 5, 7, and 9 stroke. x 2 200 done this way: fists closed 25, swim 25 x 4 L3.5 100 easy swim, L3 Pulls: 10 minutes swim. Focus on good technique and using the pull to reach and extend, steeper and deeper, feel the buoyancy L4+ Builds strength!! 100 kick L3+ 200 done with fists closed, swim 25 x 4 L4 200 done this way: 100m, breathing every 3,5,7, and 9 stroke. x 2 300m done this way: first 10 yds/m of every 100 m quick, the rest moderate L5/4 400m easy L2 ------------------------------------------------------------------------------------------------------------------------------------- Swim Workout for October 28 Aerobic threshold work - holding faster speeds for longer periods..... * Warm up* with 200 m/yds. swim easy freestyle 10 x 50 done this way: 2 x kick on sides with 15 s/r 2 x fists closed, 25 free with 15 s/r 2 x kick on sides with 15 s/r 4 x with 25 STRONG, HARD effort, 25 easy, 20 s/r in between each *Main Set:* 4 x 100 pull HARD effort with 5 s/r in between each 50 free easy swim 4 x 100 HARD effort with 5 s/r in between each 100 free easy swim 8 x 50 HARD effort, with 5 s/r in between each *Cool down* done this way: 300 free easy swim 25 kick, 75 swim easy x 3 to cool down -------------------------------------------------------------------------------------------------------------------------- Tri It Regina Swim Session October 21st Speed Session Warm up with 400 m done this way: 175 freestyle, 25 kick x 2 (Zone 2 – 3) 8 x 25 done this way: half a length FAST/HARD, half a length easy, 15 s/r after each (zone 3) Main Set: 4 x 100 pull/paddle. Moderate to hard effort (Zone 4+) Put toys away. Then, 25 FAST as you can go, 20 s/r 50 FAST as you can go, 30 s/r 25 FAST as you can go, 20 s/r 100 FAST as you can go, 60 s/r Swim 100m very easy Repeat this set twice Cool down with 300 m pull only, easy effort (Zone 2 – 3) 100 m easy swim (Zone 1) 2,600 m/yards ------------------------------------------------------------------------------------------------------------------------------------------------- Tri it Regina Swim Session Sunday, October 14, 2007 Warm with 200 yds/metres of mixed strokes 8 x 50's done this way: 2 x swim on 10 sec rest; 2 kick on sec rest 2 x swim on 10 sec rest; 2 kick on sec rest 12 x 25 drill and freestyle swim on 10 sec rest On odd numbered lengths, do drills: catch up drill, finger tip drag drill, kick drill on even lengths do freestyle swim Main Set: 3 x 200m with paddles and pulls (optional) - 1 easy, 1 moderate, 1 strong effort! 15 sec rest after each. 4 x 100m with no toys, 1 easy, 1 moderate, 1 strong, 1 easy. 15 sec rest after each. 5 x 50m with no toys, 1 easy, 1 moderate, 1 strong, 1 moderate, 1 easy. 15 sec rest after each. Cool down: 200m done this way: 25 kick on sides, 75 swim easy x 2. Have fun!! -------------------------------------------------------------------------------------------------------------------------------------------------- Tri it Regina Swim Session - Sunday, September 30/07 Warm up with mix strokes to total about 500 – 600 m. Be sure to include some kicking drills, backstroke……last 100m of set sprint 25 m; easy 25m, sprint 25, 10 s/r; sprint 25m. Take a 3 minute break. Now, The 100 Benchmark Test The goal is to complete 10 x 100 as fast as you can with approximately 40 seconds rest between 100s. The pace time is determined by the first 100 m interval completed. Take 40 to 45 seconds rest before the next interval. Goal is to stay strong, consistent but give it everything you have. Do not deliberately slow down, or you won’t benefit from this workout. 200 easy mixed strokes cool down. Done. Note your time someplace, such as a training journal. Then perform this in 4 – 5 weeks to see if you have progressed! Good luck and have fun! Cheers! ------------------------------------------------------------------------------------------------------------------------------------------------ TRI IT REGINA SWIM SESSION FOR SEPTEMBER 23RD , 2007 Warm up with 500 yards/meters done this way: 50 Easy freestyle 50 Easy backstroke 100 freestyle, long exaggerated smooth, gliding strokes 50 kick left side 50 kick right side 75 Sprint 50, easy 25 75 Again, as above 50 Sprint, all out effort! Main Set: Key to this set, your intensity. On a scale between 1 – 5, with 1 being easy, make this effort at a minimum of 4. Challenge yourself. 100 Free, 5 sec rest 200 Free, 10 sec rest 400 Free, 30 Sec rest 800 Free, 45 Sec rest 400 Free, 30 Sec rest 200 Free, 10 Sec rest 100 Free You are finished. Cool down with mixture of backstroke and free for 200. Total of 2,900 yards ----------------------------------------------------------------------------------------------------------------------------------------------- May 2/07 W/U Begin at shallow end of pool, 25 m/yds. of dolphin dive working into, 200 m/yds of easy pace free style alternating every 50 with backstroke. 50 m/yds kicking on side, right (fins if you must) 50 m/yds kicking on side, left 50 m/yds backstroke pick up the pace to moderate exertion 50 m/yds free style, moderate to hard exertion, heads up every 6th stroke 4 x 25 sprint with 10 sec recovery; this set two times. (600 m/yds) Main Set: Do this at a true hard/easy rate of exertion. “Hard” would be defined as you need a rest at the end of the set which is the “Easy”. Easy is just that, easy relaxed, recovery exertion level. Option: easy could be backstroke if you like. No fins, no whining. That said, get busy: 25 hard, 25 easy 50 hard, 50 easy 75 hard, 75 easy 100 hard, 100 easy 150 hard, 150 easy 200 hard, 200 easy 150 hard, 150 easy 100 hard, 100 easy 75 hard, 75 easy 50 hard, 50 easy 25 hard, 25 easy (2,000 m/yds) Cool down – go home. (2,600 m/yds.) GOOD LUCK TO EVERYONE COMPETING AT ICEBREAKER!!! STAY STRONG!! March 28/07 Here is a few drills we are going to work on to keep refining our swim stroke. Even the best swimmers are always working to refine their stroke. With that in mind, tonight’s emphasis is drills and a sprint session. 1. One arm freestyle; first with the other arm out front then with it to your other side; 2. Catch up; 3. Alternate breathing; read: bilateral 4. Fingertip drag on recovery (where are your fingers?) 5. Roll drills trying to maximize time spent on each side (flat is still the slowest position in the water); and 6. Slow stroke, trying to minimize the number of strokes per lap without compromising form. 6 x 150 done this way: (Kicking is performed on your sides, alternating between left and right, no boards.) 25 kick, 50 drill, 75 swim with 15 sec rest in between each Pick a drill from one of each of the points listed above. For #3, if you are already a bilateral breather; swim with fists closed for six strokes, then six strokes open, repeat for the 50. MAIN SET: 4 x 150 pull on 20 sec rest, then 15 sec, then 10 sec, then 5 sec rest. Alternate with paddles on two sets 20 x 50 in sets of four. 10 sec rest in between each 50, 30 sec rest in between each set of four. Key to this is: think fast and fit, get that heart pumping. Strive to stay in good form and push your limits! Lung busting efforts!! Stay hydrated with this workout. COOL DOWN with 300 of each choice strokes. (2,800 metres/yards) Swim Workout for March 21/07 You might recognize this as a variation of Feb 21/07 workout – and you’d be correct!! W/U: 500 meters/yards this way: 50 front crawl easy relaxed pace; 50 kick on right side, no fins 50 backstroke, easy relaxed pace; 50 kick on left side, no fins 100m free performed this way: over 25 meters at a time, breathe every 3rd stroke, then only the 5th stroke, then only the 7th stroke and finally only the 9th stroke. This is a hypoxic workout designed to challenge your lung capacity! Do this exercise twice. 100 m done this way: 6 strokes of backstroke, 6 strokes of front crawl; alternate from back to front, switching it up the whole 100 m/yds. Moderate pace. (500 m/yds.) MAIN SET: Getting aerobic!! 15 x 100 m/yds done this way: 25 at moderate hard effort, (you are working!) 25 at hard effort, (tough, but you can finish with a little left in you!) 25 sprint lung busting effort. Challenge yourself!! (You need that 25 to relax a bit) 25 easy pace or backstroke, moderate effort. That’s your break….repeat for a total of 15 sets. KEY TO THIS WORKOUT, KEEP THE ENTIRE FOCUSSED 75 M/YDS CONSISTENT FOR TIME, THEREFORE TIME YOURSELF. (1,500 m/yds.) Cool Down with 200 m/yds mixed strokes that do not include front crawl. (2,200 m/yds.) Swim Workout for March 14, 2007 W/U: (if you must…) 400 done this way: 50 freestyle 50 backstroke with fins! 100, easy, long relaxed strokes with emphasis on hand entry at 10:00 and 2:00 rather than crossing your mid-body line (eyes at the bottom of the pool…) Now, 50 catch up right 50 kick on right with fins 50 catch up left 50 kick on left with fins (400) Main Set: Broken up 500’s x 3 this way: 200 freestyle 200 freestyle (5 sec faster than previous) 100 kick with board Begin with next set; you shouldn’t need a break after the kick. (1500) Cool down: 300 choice strokes, easy relaxed pace (2,200 yards/meters) Wednesday Night Swim Session for Feb 28/07 Warm Up 600 m/yds done this way: 100 freestyle 50 backstroke 50 catch up right Drag or ripple fingers through the water directly under the elbow b/f entry 50 freestyle, three strokes open, three strokes closed fist 50 backstroke 50 catch up left Drag or ripple fingers through the water directly under the elbow b/f entry 50 freestyle, three strokes open, three strokes closed fist 50 kick on left side No fins 50 kick on right side No fins 25 backstroke fins if you like 25 freestyle 25 backstroke fins if you like 25 dolphin dives Main Set: Mix It Up 2 x 175 done this way: 25 backstroke, 75 freestyle, 25 backstroke 50 freestyle easy relaxed pace 1000 yard done this way, every 200 pull Eg. 200 freestyle, 100 pull, 200 freestyle, 100 pull, 200 freestyle, 100 pull 4 x 25 on 30 sec.(yards) :45 (metres) Cool down with choice. Go home. Wednesday, February 21, 2007 Swim Workout Warm Up 500 m/yds done this way: 100 freestyle 50 backstroke 50 catch up right 50 catch up left 50 backstroke 50 kick on left side 50 kick on right side 25 freestyle 25 backstroke 25 freestyle 25 backstroke Main Set: 15 x 100 m/yds done this way: 25 at moderate effort, 25 at hard effort, 25 sprint lung busting effort. Challenge yourself!! 25 easy pace or backstroke. That’s your break….repeat for a total of 15 sets. KEY TO THIS WORKOUT, KEEP THE ENTIRE FOCUSSED 75 M/YDS CONSISTENT FOR TIME, THEREFORE TIME YOURSELF. Cool Down with 200 m/yds mixed strokes that do not include front crawl. Wednesday, February 14, 2007 Swim Workout Warm Up with 300 m/yards with broken strokes. In other words, 100 freestyle 100 kicking on side, no fins, no boards, 50 left side, 50 right side 100 back stroke. Take your time, don’t worry if your stroke sucks; slow it down, complete it with patience. Main Set: Broken 400’s 4 x Swim 200 and time it, take 5 sec break Swim next 200 at least 5 sec faster than the first. 30 sec break in between each 400. Concentrate on stroke efficiency; think reach down and long; Think lengthening of the body; Think eyes at the bottom of the pool; Think I am fast! Cool down: 200 done this way: Easy relaxed strokes 50 breastroke 50 backstroke 50 breastroke 50 freestyle Stretch, go home! Wednesday, February 7, 2007 Swim Workout Warm up with 500 yards/meters done this way: 50 Easy freestyle 50 Easy backstroke 100 pull freestyle 50 kick left side 50 kick right side 75 Sprint 50, easy 25 75 Again, 50 Sprint Main Set: Golfing!! 16 x 50 yards/metres done this way: (400yards/m) Swim 50 at a moderate fast pace. Challenge yourself. Count your strokes, - a cycle is each time your left or right hand enters the water. Note your time. Add the two numbers together for your par score – for example, 45 seconds plus 25 strokes – a par of 70. We want to lower our par score. Perform the set of 14 x 50 yards, starting a new 50 at the 1 minute mark. Count your stroke cycles for each repeat, adding that number to your time for each repeat. Compare this number to your par. Goal: Can you lower the time and stroke count? If so, what did you change to accomplish this? TECHNIQUE IS MORE IMPORTANT THAN BRUTE FORCE. Can you decrease the rest and still stay efficient? Think: Lower time, lower stroke count = more energy. Then!! There’s More! 4 x 100 yards/metres done this way: 100 moderate 30 sec rest 100 fast 30 sec rest 100 faster 30 sec rest 100 sprint! 1:30 sec rest Repeat Cool down with 300 mixed strokes, begin with backstroke, then breaststroke, then freestyle but easy relaxed form. Go home. TRAINSMART SOLUTIONS Swim Workout #10 Warm Up: 500m Done as: 100m free, 100m non free, 50 m kicking on right side, 50 m kicking on left side. Focus on finding your sweet spot and relaxing 100m free performed this way: over 25 meters at a time, breathe every 3rd stroke, then only the 5th stroke, then only the 7th stroke and finally only the 9th stroke. This is a hypoxic workout designed to challenge your lung capacity! Do this exercise twice. Main Set: 5 x 400 m (Endurance Set) Swim #1, 3 and 5 as a broken 400's. Meaning 2 x 200 and take 5 seconds rest in between with 30 seconds rest after each 400m....Goal is to negative split, meaning to aim to swim the second 200 faster than your first. Swim these hard!!! #2 and #4 swim them steady state and use paddles and pulls if you like. Cool down with 200 meters choice. TrainSmart Solutions Workout #2 Warm Up (Zones 2 - 3) 2 sets of 150m Done as 100m free, 50m drill - 1 Catch up/1 Kick (no flutter board; on your sides, alternating/1 Non-free; backstroke, breaststroke.... 4 x 25m free Done as building to sprint effort with 20 sec recovery between each. Work hard to get that heart rate UP, UP! Main Set: (Zone 4 - 5+) Honest Effort! 4 x 150m free (1 x 50m at very hard, challenging pace, 100m steady state, don’t loose too much of that heart rate...) 15 sec recovery between each set. Try thinking: Am I “propelling” myself through the water or am I using a faster kick thinking that will help me be faster? Think about “slipping” through the water rather than trying to “move” the water. 4 x 200 first and last 50 of each 200 in Zone 5 with 30 sec rest in between each 200 Cool Down (Zones 4 - 3 - 2) 200m pull 100m done as 50 free, 50m non-free - but no kickboard stuff, maybe try backstroke? 100m easy free 2,200M Total TRAIN SMART SOLUTIONS Swim Workout No. 7 Warm Up: (Zone 3 - 4) 2 x 300m done as 100m free, 100m non free, 100m kick on your sides; alternating every 50m Main Set: (Zone 4 - 5+) 6 x 75 with the last 25m sprint effort, 10 sec rest in between 75's 2 - 3 Sets of 5 x 100m (Zone 5) Done with 10 sec between each 100 Then 2 minutes in between each set of 100's Cool Down with 200m free choice TRAINSMART SOLUTIONS SWIM WORKOUT #6 This workout is designed to determine what your average pace per 100 metres is. Time trials are a great way measure your endurance. The key to this workout is consistency! But you need to swim for approximately 20 minutes and see how far you can go. The key is not to slow down during the second half of the swim. Finish the swim knowing you gave it everything you had. We’ll be performing time trials like this about every 4 - 6 weeks to help you test your strength and endurance. Use this time trail as a benchmark for future tests. Times/Hundred: 100 metre 200 metre 300 metre 400 metre 500 metre 600 metre 700 metre 800 metre 900 metre 1000 metre 1100 metre 1200 metre 1300 metre 1400 metre |