Sunday, September 27, 2015

Workouts for Week 3 September 28, 30, October 2

Monday Sept 28 Threshold (80%)
300 Swim
300 (50K/50 Drill)

2(4 x 50) on 1 1st set Desc, 2nd set, Build each

Age Heart rate for 10 sec.
         EN2  EN1
30     25      20
40     24      19
50     23      18
60     22      17
2 x 250/300 on 4:30/4:45 En2 (80% effort)  Pick an interval to get 20 sec rest
2 x 150/200 on 3/3:10/3:20                            Aim for HR within 2 beats
2 x 125/150 on 2:15/2:25
2 x 100 on 1:35/1:45
2 x 50 on 50
400 with fins and paddles, long and ez
100 EZ
3100

Wednesday, Sept 30 
3 times thru the following
200 Swim
2 x 50 K
100 Drill (free or IM Drill)

12 x 25 on 35  Odds Free/ Evens - choice stroke or Free FAST

4 x 100 K odds choice/evens free

2 x thru the following
2 x 150 P on 2:15/2:30 En1 65%  (USE ABOVE SCALE)
4 X 50 on 50 hard  (so above set (2 x 150), needs to be EASY!

500 Swim or Pull Even 100s drill free or stroke of choice
3000

Friday, Oct 2
4 x 150 Swim, K/S x 50, Back, choice
3 x 100 Catch-up, Fist, X-Backs, Front scull x 25
4 x 50 SWOLF (SWIMMING GOLF)  count strokes and get time, reduce each swim
10 x 75 on 1:15/1:25 EN1

2 x thru the following
8 x 25 on 35 odds swim, Evens Kick  ALL FAST
200 Swim, every 4th length FAST
4 x 100 Swim or pull choice
3050

Saturday, September 26, 2015

Saturday, September 26

2 x 200 Choice
4 x 50 K
2 x 200 Choice/#2 IM drill
3 x 50 K
2 x 100 Build
3(4 x 25) on 40 IM order #1 Drill
400 P
3(4 x 25) on 40 main stroke
300 P
3(4 x 25) on 40 w fins and paddles
100 EZ
3050

Sunday, September 20, 2015

Workouts for Week 2 for September 21, 23, and 25th

Monday, September 21  Threshold

400 Free

2 times thru the following
     2 x 50 drill on 1:10
     100 K on 2
     2 x 100 P on 1:30/1:40   1200

Main set (no rest in between)
300 on 4:30/5 En2
2 x 150 on 2:30/2:45  En2
4 x 75 on 1:15/1:25  En2   2100

4 x 200 1 each of Swim/Kick/Pull/Drill
2900

Wednesday, September 23rd  Breast
500 Swim
2 times thru the following
2 x 50 build
75 Kick build 

Breast Drills
50 1 Pull/3 Kick 
50 Pull/Kick/Glide
50 Dolphin Kick Breast
50 Breast arms with flutter Kick

3 times thru the following
6 x 25 Main stroke
2 x 100 on 1:30/1:40 (Rest approx 20 sec)
1st round - main stroke  on 40
2nd round - no free  on 40
3rd round - Free on 25

3 x 150 
#1. breath 2,3,4 x 50
#2 breath 3,4,5 x 50
#3 breath 4,5,6 x 50

6 x 25 with fins (free or stroke) on 40
2 x 100 on 1:30/1;40

100 EZ
3000

Friday, September 25th  Sprint
2 times thru the following 
300 build the last 2 50s
200 Kick build last 50
100 Drill

8 x 50 25 Fly kick on back or flutter kick/25 scull

4(4 x 25) on 40
1. work on breakout
2  work to 15M
3 over kick (6 beat)
4 all together fast

4 x 50 technique
3 x 50 desc
2 x 50 (25 fast/25 EZ)
1 x 50 EZ

8 x 25 on 1 FAST ALL OUT
200 EZ
2900

Saturday Sept 19

400 Free
300 Breast SKP x 100
200 Back SKDS x 50
100 Fly DKDS x 25            1000

2(4 x 25) on 40 IM order   1200
8 x 100 S or P En1       2000

2 times thru
200 on 3/3:15/3:30
150 on 2:15/2:25/2:35
100 on 1;30/1:40/1:50   2900

100 EZ

Sunday, September 13, 2015

Workouts for the Week 1 Beginning Sept 14th - Sept 18th



Mondays - Anaerobic Threshold - EN2 (approximately 80% perceived effort)
Wednesdays - Stroke/IM - this week is Backstroke
Fridays - Sprint  EN3 (Aerobic Overload/VO2 Max), Lactate Tolerance/Lactate Production

5:30 AM  Monday - Anaerobic Threshold - EN2
2 x 300 Choice
4 x 50 Go over some Freestyle drills
     1.   Catch-up - 
     2.   Arm down on breathing side - breath on one side only, that arm is at your side.  Make sure BOTH shoulders rotate.  
     3.   Weak arm -  Breath on one side.  Make a fist with the NON-breathing side hand.  If breathing bilaterally, pick one side.
     4.   10 Kicks/1 stroke - perform 10 kicks on one side, arm extended out front for 10 kicks, do 3 free strokes and do 10 kicks on that side.  
3 x 100 Kick
3(4 x 25) on 35  1. drill  2. build  3. 1/2 BLAST/1/2 EZ  4. Sprint
8/9/10 x 100 on 1:30 (10)/ 1:40(9)/1:50(9)/2:00 (8) En2 use an interval where they are getting 20-30 sec rest
2200/2400
Below is the heart rate range.  within 2 beats either side is ok
Age    Heart Rate
30      25 for 10 seconds
40      24
50      23
60      22

cooldown
10 x 50 on 1  alternate 50 swim, 50 drill  (time allowing)
2700/2900

Wednesday - Stroke (Back)
5:30 AM
Warm up
600 Mix (75 Free/75 Back/75 K on side/ 75 Choice) x 2
25 front scull w pull buoy
25 mid scull
25 rear scull
25 swim
3 x 100 25 scull/75 swim (rotate sculls)
4 x 50 Back Drill
     1.  5 strokes Back/5 strokes Free - change direction of rotation (to help initiate rotation)
     2.  Right arm only (other arm at side)- make sure both shoulders rotate, slow stroke down, exaggerate rotation
     3.  Left arm only - same slow and accurate
     4.  Progression drill -  bring 1 arm up to vertical, pause, lower to hips, and do full stroke, repeat with other arm
     
2 x 300 Every 3rd length Backstroke Rest:10 between
3 x 100 Free IMs  Free/Bk/Br/Free on 1:45/1:55/2:05
2(8/9/10 x 50) on 50/55/1
     1st set Free - short rest
     2nd set 2 back/1 free on 1/1:05/1:10  adjust for time
3100

Friday - Sprint
5:30 AM
Warm up
400 Swim
4 x 100 1 each of KPDS    800
4 x 50 Build on 1  1000

6/7/8 x 50 on 55/1/1:05/1:10 (interval with 10 sec rest)  Short rest, FAST pretty hard!   1500  EN3
4/5 x 100 on 1:35/1:45/1;55/2:05  Short rest Fast hard!    2000
2 x 50 EZ choice                                                         2100
4/5/6 x 50 on 55/1/1:05/1:10 Same as above                  2400 
3/4 x 100 on 1:35/1:45:1:55/2:05 FAST, short rest, Hard  2800

4 x 25 with paddles swim  on coach  2900
4 x 25 with fins tarzan swim on coach  3000
100 EZ
4 x 25 with fins and paddles
100 EZ
3300