swim wkts Fall 2014 week3.4.5

Monday, MUN Pool

W/U

100m swim

100m drill swim(one arm drill)

4 x50m descending 15sec rest

 2/3 x Main:

4 x 50m as 25 drill(sidekick, 6/3/6) 25 swim (count strokes)

Take 1 min rest

 

4 x 50m on 1:10/1:15

Count strokes for 50, try to get lower each time

Take 1 min rest

 

4 x 50m on : 1:15/1:20

Hold lowest stroke count and desc time each 50

Take 1 min rest

 

4 x 100m tight pace time

(~10sec rest) hold speed for all 4

 

C/D : 6 x 75 (50 free, 25 back) on 20 sec

  Thursday


Grp 1 6:15pm

400 (150 swim/50 kick, repeat)
200 swim (3/5/3/5 breathing pattern by 50)
100 kick (50 easy/50 FAST)
2×300 swim w/ :45 rest (build to FAST)
50 easy/recovery kick w/:30 rest
2×200 swim w/ :30 rest (build to FAST!)
50 easy/recovery kick w/:30 rest
3×100 swim w/ :20 rest (build to FAST!)
300 cool-down (50 non-free/100 free, repeat)

Grp 2 : 7:15pm

w/U

500 (200 swim/50 kick, repeat)
Build:

300 swim (3/5/3 breathing pattern by 100)
100 kick (50 easy/50 FAST)

Main:
2×300 swim @ 5:45/6:00/6:15 (build to FAST)
50 easy/recovery kick w/:30 rest
3×200 swim @ 3:50/4:05/4:15 (build to FAST!)
50 easy/recovery kick w/ :30 rest
4×100 swim @ 1:55/2:00/2:10 (build to FAST!)
50 easy/recovery kick w/ :30 rest
6×50 @ :55/1:00/1:05 (all strong effort)
50 easy/recovery kick w/ :30 rest
300 cool-down (50 non-free/100 free, repeat)
*3300 total*

Sunday

IM Format

 

200 swim/100 kick
4/8×50 @ :50 (IM format)
4×100 pull @ 1:40/1:50/2:00 (all strong)
4×50 @ :45/50/60 (25 Tarzan drill/25 swim)
4×150 pull @ 2:10/2:20/2:30/2:40/3:00 (all strong)
6×50 @ :40/50/60 swim (25 FAST!/25 easy)
3×200 pull 2:50/3:10/3:50 (all strong)
6×50 @ :60 swim (all from a dive, FAST!)
1/2/3 100 IM
300 cool-down (50 kick/100 swim)



Monday MUN POOL

 

w/u and build:

2 x 200m drill/swim

3 x 100m build (take your best 100 time)

Main: TIMED SET -  EXACT PACE TIME

8/10 x 50m with every 4th as a sprint

Pace time: ½ of 100m time

1 min rest

6 / 9 x  50m with every 3rd as a sprint

Pace time: add 5 sec to your prev. pace time

1 min rest

6 / 8 x 50m with every 2nd as a sprint

Pace time : add another 5 sec to your previous pace time

1 min rest

2 / 4  x 50m , sprint every one,

Pace time: add another 5 sec to your previous pace time

200m pull buoys focus on good rotation through the hips and shoulders.

 2 / 4 x 100m reduce your stroke count (on 25s)

w/d:  200m easy




Group 1

400 choice warm up
6×50 (3: kick, 3: drill w/:20 sec rest)
6×25 @ :50 drill (finger tip drag drill)
6×75 w/:30 sec rest (swim descend 1-3, 4-6)
6×25 @ :50 drill (one arm drill)
6×75 w/:45 rest (swim all FAST)
6×25 @ :45 (smooth)
6×75 w/:30 rest (pull)
100 cool down
*2600 Total*

 

Group 2

500 choice warm up
6×50 (3: kick @ 1:15, 3: drill @ 1:05)
6×25 @ :40 drill (finger tip drag drill)
6×75 @ 1:20 swim (descend 1-3, 4-6)
6×25 @ :45 drill (one arm drill)
6×75 @ 1:30 swim (all strong)
6×25 @ :40 drill (catch up/fistl)
6×75 @ 2:00 swim (ALL FAST)
6×25 @ :40 swim (smooth)
6×75 @ 1:20 swim (strong)
200 cool down

*3400 Total*

 

Elevator Set

(This workout requires tight time lines if swum within the 1 hour practice time)

w/u: 200m easy

Block 1 (3 x 200m as:

4 x 50m (1 hard/3 easy) 10-15RI

2 x 200m Race Pace(use your expected benchmarking race pace) 30 RI

1 min bonus Rest)

Block 2 (3 x 200m as:

4 x 50m (2 hard/2 easy) 10-15RI

2 x 200m Race Pace(use your expected benchmarking race pace) 30 RI

1 min bonus Rest)

Block 3 (3 x 200m as:

4 x 50m (3 hard/1 easy) 10-15RI

2 x 200m Race Pace(use your expected benchmarking race pace) 30 RI

1 min bonus Rest)

Block 4

(3 x 200m as:

4 x 50m (ALL hard) 10-15RI

2 x 200m Race Pace(use your expected benchmarking race pace) 30 RI

1 min bonus Rest)

c/d: choice

 

6:15pm

400 choice

300 m (3/5 breathing pattern by 50)
300 swim (No Walls)
4×50 swim w/ :20 rest (all strong)
300 pull (build each 100)
4×50 swim w/ :30 rest (all FAST!)
300 choice (kick/drill/swim by 25)
2×50 swim w/ 1:00 rest (RACE! from a dive)
200 cool-down choice
= 2300 total

7:15pm

400 choice
300 m (3/5 breathing pattern by 50)
3×100 w/ :20 rest (50 kick/50 swim)
6×50 swim @ :60 (descend 1-3, 4-6)
300 swim (No Walls)
4×50 swim @ 1:10 (all strong)
300 pull (build each 100)
4×50 swim @ 55/60/1:10/1:20 (all FAST!)
300 choice (kick/drill/swim by 25)
6×50 swim @ 2:00 (RACE! from a dive)
300 cool-down choice

= 3200 total

 

Monday


200 swim, 200 pull (buoy only), 100 drill(one arm,6/16, 6/3/6)
4×75 at 1:45 (kick/drill/swim by 25)
4×100 swim at 2:00 (Distance Per Stroke)
6×50 at 1:05 drill(push and glide, or broken arrow or one of the previous drills)
4×100 swim at 1:55 (Descend time 1–4)
6×50 pull at 1:00
4×100 swim at 1:50 (strong effort)
2×150 with :30 rest (50 swim/50 kick/50 swim)
*2900 total*





Thursday

 

w/u :

2/3/4 x 300m swim as 50 drill/50kick/50swim – 15RI

Moderate pace time

Build

4/8 x 50 surges 20/30 RI 10 sec

Moderate pace time

20 min time trial (swimmer keeps track of their metres accomplished)

c/d:  2/4/6 x 75m as 25 non free/25free/25non-free

 Sunday

 

100 build

3 x 50 descend 

take 30 s rest

1 x 50 fast! get time.

 

4/3 x 50 try to hit 'fast' time + 9 on 1:00/1:10/1:20

100 smooth

4/3 x 50 try to hit 'fast' time + 7 on 1:00/1:10/1:20

100 smooth

4/3 x 50 try to hit 'fast' time + 5 on 1:00/1:10/1:20

100 smooth

4/3 x 50 try to hit 'fast' time + 3 on 1:00/1:10/1:20

100 smooth

4/3 x 50 try to hit 'fast' time + 1 on 1:00/1:10/1:20

100 smooth

***goal is to try to hit exact time not just beat it. working on knowing the feel of different speeds and not just powering through 50s.

 

6/4 x 75 scull -->swim

 

Monday MUN POOL Drill swim




w/u : repeat 2 x


100m easy free + 15 sec


1 x 50m finger tip drag/tap your shoulder


100m easy free + 15 sec


 


Build:  repeat 2 x


6 x 50m drill on 15 sec rest


  • Broken arrow

  • Finger tip drag

  • Tap your shoulder

  • one arm drill with flutterboard(push hand further than board)

  • choice drill


Main set: repeat 2 x


6 x 100m on set pace time


(your fastest time on 100 + 30 sec rest)


Alternate at slow, medium, fast


 


Cool down:


4 x 50m buddy swim (watch for cross over)


 


2600m


 Thursday

W/u: 2 x (choose interval for 10-15 rest)

100 free @ 1:30, 1:45, 2:00 or 2:15 (60-65%)

50 kick with board @ 1:00, 1:20, 1:40 (60-65%)

0:40 standing scull drill @ 1:00

2 x 25 one arm drill @ :30, :40, :50 (60-65%)

Good streamline off the wall!!

 

Main: 2 x (choose interval for 10-15 rest)

5 x 100 free, descent 1-5 @ 1:40, 1:50, 2:00 or 2:15

1st 100 60-65% -> 90-95% by 5th 100

Then 100 easy @ 1:45, 2:00, 2:15, 2:20 (60-65%) as 50 catch up/50swim

0:30 standing scull drill @ 1:00

2 x 25 free @ :35, :40, :50 or 1:00 (90-95%)

Hold the water on the fast parts of the set!!

 

Kick set: (choose interval for 15-20 rest)

4 x 75 kick with board @ 1:45, 2:00, 2:15 or 2:30

As 25 moderate at 70-75% then 25 fast 90-95% then 25 moderate

 

Bonus Set: (choose interval for no more than 0:05 rest)

5 x 50 free @ :35, :45, :50 or :55(85-90%)

Choose an interval that is really tough. This isn’t a desc. Set, it is strong and fast all the way, challenge yourself!!!!

Then choose an interval with 20-30 sec rest :

1/2/3 x 100 easy at 1:40, 2:00, 2:20 (60-65%) Alternate stroke

4/2 x 25 free fast @ : 50, :55, 1:00, 1:05 (90-95%)

:30 standing scull drill

 

c/d:

100 easy alternate stroke (60-65%)

 

200 swim/100 kick
8×25 @ :60 w/band only or cross legs
4×50 swim @ :55 (descend 1-4)
100 easy swim
(do the following sets continuous, no extra rest, all swim freestyle)
2×25 @ :30
2×50 @ :60
2×75 @ 1:20
2×100 @ 1:50
2×125 @ 2:10
2×150 @ 2:40
2×175 @ 3:10

1 – 2 min rest

100 easy (reverse IM drill)
200 cool-down






Benchmark Sunday

1/2/3 x (W/u: 200sw DPS R:15

3/6 x 100 (50DPSd1-3/4-6  /50kick) R:15)

Main:

50m on 1:00/ 1:00

Descend from 59(49) until fail

Ex: 59secswim/1sec R

58secswim/2secR

57secswim/3sec...

c/d

3/4/5/6(75m 50 non free/25 free)

 





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