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

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)

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*

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*

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)

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