Archive for the “Workouts” Category

Warm Up:  600 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)

EN-1: 1200 (24 min)

  • 3 x 100 BK on 2:00, swim <1:45
  • 3 x 100 FS Pull on 1:45, swim <1:30
  • 3 x 100 IM on 2:00, swim <1:45
  • 3 x 100 FS on 1:45, swim <1:30
  • 50 easy

Speed: 150  (3 min)

  • 100 FS for time for time,  50 easy   (act:  1:14)

Kick:  100  (5 min)

  • 2 x 50 Fin Kick on 1:00

EN-2  250 (5 min)

  • 2 x 50 FS on 1:00, Desc 1-4

Speed:  100  (2 min)

  • 50 FS for time,  50 easy   (act:  33 sec)

Sprint: 50  (1 min)

  • 25 BK Fast, 25 Easy

Swim Down:  150
Total:  2550

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Early Long (due to mid-day truck service) – An A.K. workout

200 swim
200 kick with 15m burst 2x throughout
100 build swim

4 x 50 Kick @ 1:10 or 20s rest
4 x 50 Free Drill @ 1:10 or 20s rest
4 x 50 swim Descend 1-4 @ 1:00 or 15s rest

 

Main Set:    All Freestyle

             1:35     1:40   1:45     2:00      2:10 pace

100 @ 1:35         1:40    1:45     2:00       2:10

200 @ 3:10        3:20   3:30     4:00       4:20

300 @ 4:45        5:00   5:15     6:00       6:30

400 @ 6:20        6:40   7:00    8:00       8:40

500 @ 7:55         8:20  8:45    10:00     10:50

*Optional: 2 mins rest @ end and then go back down as 400, 300, 200, 100 (same pace times)
Actual:
2021_12_16_XmasTreeSplits

 

 

 

 

 

 

 

 

 

 

100 easy

Extras – Sprint

4 x 50  on 1:15 as:  25 fast-25 easy, middle 25 fast, last 25 Fast, fast-easy

4 x 50 on 1:15 FS as “Texas 50″ – start and end mid-pool (i.e. a 50 with 2 turns)

2 x (25 Fast FS for time, 25 easy) on 1:15

2 x (25 Fast BK for time, 25 easy) on 1:15

200 Cool Down

TOTAL: 2800m-3800m (4500+)

 

 

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Recovery Swim + Weights + Curve

Warm Up:  500 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 50 FS, 50 BK

EN-1 / Kick:  2050  ( 40 min)

  • 400 FS Fins, every 4th length BK on 30 sec rest  (7min)
  • 2 x 200 BK Fins on 20 sec rest  (7 min)
  • 2 x 200 FS Pull/Paddles on 20 sec rest (7 min)
  • 3 x 100 BK on 2:00, swim <1:45   (6 min)
  • 3 x 100 FS  on 1:45, swim 1:29    (6 min)
  • 5 x 50 FS Fin Kick on 1:00  (7 min)

Swim Down:  150
Total:  2700

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Early Long – A.K. session

3 x 200 as swim/kick/pull by 200  (600)

 

4 x 75 fly-bk-breast OR kick-drill-swim @ 1:30

4 x 100 as 75 smooth/25 fast @ 1:45 or 2:00

6 x 50 kick descend 1-3, 4-6 @ 1:10 or 20s rest    (1000)

 

6 x 200 as 100 smooth – 50 fast – 50 strong @ 3:45 or 4:00   (1200)
Odd FS, Even BK   *Working 3rd quarter of race

100 easy

Main Set:

12 x 100 as

4 @ 2:00 or 30s rest

4 @ 1:50 or 25s rest

4 @ 1:40 or 20s rest    (1200)

*Stroke athletes = 50 best stroke fast/50 free smooth   [DB:  1, 2 BK-FS and 3, 4 FS-FS]

*Triathletes = 50 fast/50 smooth all freestyle

 

200 easy

TOTAL: 3000m-4200m

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Early Long session – an AK session  (noon swim cancelled)

200 swim
100 kick
200 drill
100 build    (600)

4×50 kick @ 1:10 or 20s rest
100 drill choice
4×50 build @ 1:00 or 15s rest
100 drill choice
4×50 swim @ :55 or 10s rest    (800)

100 easy

Main Set: (1900)

2 x  [

  • 300 FS Pull breathing 3/5/7 by 100’s
  • 4 x 150 FS descending 1-4 ON 40s-30s-20s rest
  • 100 easy between the 1st & 2nd
    ]

Added Speed Work:

2 x  [

  • 4 x 25 FS on 30, swim 19 sec
  • 15 sec extra rest
  • 50 FS, swim 39 sec    (300)
    ]

3 x [

  • mid-pool to wall and back floating start sprint
  • mid-pool to wall and back easy    (150)
    ]

3 x [

  • mid-pool floating Face In, fin drop, sprint to the wall
  • easy swim back to mid-pool    (75)
    ]

4 x 50 cool down as 25 free/25 double arm back or easy choice @ 20s rest

TOTAL: 4125m

 

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Swim + Weights  + Curve … end of a needed Recovery Week

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1:  1100 (22 min)

  • 2 x 50 BK on 1:05, swim 50
  • 2 x 100 BK on 2:00, swim 1:45
  • 200 BK, swim 3:35 (act:  3:20 !!)
  • 50 Scull
  • 2 x 50 FS Pull on 1:00, swim 40
  • 2 x 100 FS Pull on 1:45, swim 1:25
  • 200 FS Pull, swim <3:00
  • 50 Scull

Kick:  300 (10 min)

  • 6 x 50 Kick on 1:30 (3x FS, 3x BK)
  • 50 easy

EN-2:  300 (8 min)

  • 3 x 50 BK on 1:05
  • 50 easy
  • 3 x 50 FS on 1:00

Sprint:  150

  • 50 FS Fast, 50 easy
  • 25 BK Fast, 25 easy

Swim Down:  200 100

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Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

Recovery:  400  (9 min)

  • FS:  25 Kick, 50 Swim, 25 Kick, 50 Swim
  • 50 Scull
  • BK:  25 Kick, 50 Swim, 25 Kick, 50 Swim
  • 50 Scull

EN-1 /  Kick: 1000   (18 min)

  • 400 FS Fins, every 4th length BK on 20 sec rest
  • 200 BK on 20 sec rest
  • 200 FS Pull on 20 sec rest
  • 2 x 100 Fin Kick on 2:00 (1x FS, 1x BK)

EN-2: 600 (12 min)

  • 5 x 50 FS on 1:00
  • 50 easy
  • 5 x 50 BK on 1:05

Sprint:  100

  • 2 x (25 Fast, 25 Easy)

Swim Down:  200 100

 

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Swim + Weights + Curve

Needs to be a recovery week

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick:  1300  ( 29 min)

  • 4 x 100 BK on 2:00, swim <1:45  (9 min)
  • 4 x 100 FS Pull / Paddles on 1:45, swim 1:27 (8 min)
  • 5 x 50 FS Fin Kick on 1:00  (5 min)
  • 2 x 100 IM on 2:00  (5 min)
  • 50 easy

400 FS Race Pace Work:  150 (3 min)

  • 4 x 25 FS on 30, swim 19
  • plus 15 sec rest
  • 50 FS, swim 39

Swim Down:  100

Total:  2250m

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Early Session by A.K. – final session will be a combo

Workout 3 – DISTANCE – Triathletes

400 warm-up

200 kick

100 swim build

 

6 x 75 as 25 drill/50 swim

6 x 50 kick descending 1-3/4-6 @ 1:15

6 x 25 scull with pull buoy @ 45s

 

2x broken 800m – aim for best time possible – 3-4mins rest between 800’s

#1 – 1×400 swim @ 30s rest

4×200 swim @ 3:15 desc. 1-4

 

#2 – 1×200 swim @ 3:15 (hold under 3:00)

1×400 swim @ 7:15 (hold 6:45-7:00)

2×100 @ 1:30 (hold 1:25)

 

200 cool down

TOTAL: 3400m

 

Workout 3 – Stroke Athletes

400 warm-up

200 kick

100 IM

 

4×75 as 25 drill/50 swim IMO or Fly/Free

4×50 kick descending 1-4 @ 1:15

4×25 scull with pull buoy @ 45s

 

Main Set – 1-2 Rounds:

4x broken 200m – aim for best time possible – 2-3mins rest between 200’s

#1 Fly or Bk – 2×50 @ 1:00

2×25 @ 30s

1×50

 

#2 Free or IM – 1×100 @ 1:30

2×50 @ 1:00

 

#3 Fly or Bk – 4×25 @ 35s

2×50 @ 1:05

 

#4 Free or IM – 1×25 @ 30s

1×75 @ 50s

1×100

 

200 cool down

TOTAL: 2300m-3100m

 

 

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Early to accommodate ‘knee lube shot’ & Long

Warm Up:  600 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)

Focus: 500m  (11 min)

  • 4 x 50 drill on 1:10
  • 2 x 100 FS long and smooth on 20s rest
  • 2 x 50 FS DPS w/ Fins on 15s rest

EN-1/2:  1300  (37 min)

12 x 50 FS DPS swim with fins and paddles as:

  • 3 x 50 on 1:20 at 70% effort  (DB ~ 42)
  • 3 x 50 on 1:20 at 75% effort  (DB ~ 40)
  • 3 x 50 on 1:10 at 80% effort  (DB ~ 38)
  • 3 x 50 on 1:10 at 85+% effort (DB ~ 37)
    Hold stroke count the entire time
  • 4 x 50 FS – No equipment on 20s rest
    (DB aim ~40 on 60sec)
    (**Lowest stroke count possible, fastest time**)
  • 2 x 100 DPS on 30s rest hold stroke count from 50’s, strong
    (DB aim 1:25 on 1:55)
  • 200 FS DPS
  • 100 easy

Kick:  350  (7 min)

  • 6 x 50 Fin Kick on 1:00
  • 50 easy

400 FS Race Pace Work:  1200 (25 min)

  • 2 x [
    - 4 x 25 FS on 30, swim 19
    - plus 15 sec rest
    - 50 FS, swim 39
    - 50 easy ]
  • 2 x [
    - 4 x 50 FS on 1:15, swim 39
    - plus 15 sec rest
    - 100 FS, swim 1:19   (Act: 2nd time: 5o's all 39, 100 1:22)
    - 100 easy ]

Kick:  200  (6 min)

  • 4 x 50 Kick on 1:30

Swim Down:  100

Total: 4,250

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1 Hour – with 400 FS Test Set

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1:  600m  (12min)

  • 2 x 100 BK on 2:00
  • 2 x 50 BK on 1:05
  • 2 x 100 FS Pull/Paddles on 1:45
  • 2 x 50 FS on 1:00

Speed Up:  100  (4 min)

  • 4 x 25 FS Fast on 45 sec
  • 50 easy

Test set for 400 FS: 600m  (20 min)

  • 4 x 100 FS, Swim BEST AVG – ON 4:00 – Target: 1:17
    no active recovery between 100′s
  • 200 Active Recovery

Results:
#1   __
   (Previous: 1:18, 1:19)
#2   __  (Previous: 1:17, 1:17)
#3   __  (Previous: 1:18, 1:18)
#4   __  (Previous: 1:19, 1:18)

Add-Up 400 FS  = __  (Previous:  5:12, 5:12)

Sprint:  50

  • 25 BK Sprint, 25 easy

Swim Down:  200

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Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1/2:  1350 (24 min)

  • 3 x 100 FS on 1:45, swim 1:30 (5.5 min)
  • 200 FS Fins on 3:15, swim 3:00 (3.5 min)
  • 3 x 100 FS on 1:40, swim 1:27 (5 min)
  • 200 FS Pull/Paddles on 3:15, swim 3:00 (3.5 min)
  • 3 x 100 FS on 1:35, swim 1:25 (5 min)
  • 50 easy

Kick: 200  (7 min)

  • 4 x 50 Kick on 1:25 (6 min)
  • 50 easy

EN-2:  300 (6 min)

  • 6 x 50 FS on 1:00 *Last one fast*

Sprint:  150  (3min)

  • 50 FS All Out, 50 easy
  • 25 FS All Out,  25 Easy

Swim Down:  50

Total:  2400

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Swim + Weights + Curve

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick:  2000  ( 42 min)

  • 5 x 100 BK on 2:00, swim <1:45  (10 min)
  • 5 x 100 FS Pull / Paddles on 1:45, swim 1:27 (10 min)
  • 5 x 50 FS Fin Kick on 1:00  (7 min)
  • 50 easy
  • 4 x 100 IM on 2:00  (8 min)
  • 3 x 50 FS on 1:00, swim 40  (3 min) ** last one all out ** (act:  36)

Swim Down:  150

Total

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Early long session – by A.K.

Warm  Up: 1500m

  • 300 swim
  • 200 kick [as 50 FS, 50 BR, 50 FS, 50 BK]
  • 6 x 50 FS & BK drills
  • 4 x {
    - 50 FS on 1:00
    - 50 BK on 1:05
    ** Descend each pair 1-4 by 1 sec min ** }
  • 3 x 100 swim strong on 1:35
    ** target strong swim with 5-10 sec rest pace **

Main Set (1min rest between rounds):

3 x {   1200

  • 75 FL on 1:40
  • 25 FL – 50 BK on 1:40
  • 50 FK – 25 BR on 1:40
  • 50 BR – 25 FS on 1:40
  • 100 FS Fast on 1:40
  • 1 min rest }

-  100 Active Recovery

2 x {  800

  • 75 FS on 1:30
  • 25 Kick – 50 FS on 1:35
  • 50 Kick – 25 FS on 1:40
  • 75 Kick on 1:45
  • 100 FS Fast on 1:40
  • 1 min rest
    ** 1st round FS Kick, 2nd BK Kick  }

Swim Down:  200

Total 3800m

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Swim + Weights + Curve

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1:  1700 (34 min)

  • 5 x 100 FS on 1:45 (9 min)
  • 3 x 50 Kick on 1:20 (4.5 min)
  • 5 x 100 FS Pull / Paddles on 1:40 (9 min)
  • 3 x 50 Kick on 1:20 (4.5min)
  • 3 x 100 FS on 1:35 (5 min)
  • 100 Active Recovery (2 min)

EN-2:  300 (6 min)

  • 6 x 50 on 1:00 [3x FS, swim 40 + 3x BK swim 46]

Swim Down:  200

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Swim + Weights + Curve

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1: 1000 (19 min)

  • 2 x 100 BK on 2:00, swim <1:45
  • 3 x 100 FS Pull on 1:45, swim <1:30
  • 2 x 100 IM on 2:00, swim <1:45
  • 3 x 100 FS on 1:45, swim <1:30

Kick:  150  (6 min)

  • 3 x 50 Kick on 1:30
  • 50 easy

EN-2  300 (6 min)

  • 5 x 50 FS on 1:00, swim BEST AVG – 40 sec target
  • 50 easy

Kick:  150  (6 min)

  • 3 x 50 Kick on 1:30
  • 50 Easy

Sprint: 100  (3 min)

  • 2 x (25 Fast, 25 Easy) on 1:15

Swim Down:  200
Total:  2600

 

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Noon Swim “Easy” + Bike Trainer

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick:  1950 (40 min)

  • 400 FS Fins with every 4th length BK on 20+ sec rest
  • 4 x 100 BK Fins on 1:45
  • 4 x 100 FS Fins on 1:45
  • 3 x 50 Kick on 1:30
  • 50 easy
  • 4 x 100 FS Pull/Paddles on 1:45
  • 3 x 50 Kick on 1:30

Swim Down:  200

Total:  2850

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Noon Swim + Weights + Curve

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick: 1300  (25min)

  • 3 x 100 BK on 2:00
  • 2 x 100 FS on 1:45, swim <1:28
  • 3 x 50 Fin Kick on 1:00
  • 3 x 100 IM on 2:00
  • 2 x 100 FS on 1:45, swim <1:28
  • 3 x 50 Fin Kick on 1:00

EN-2:  900 (17min)

  • 2 x (2 x 50 FS on 1:00, swim 40, 100 FS on 1:45, swim 1:25)
    (both 100′s 1:24)
  • 50 easy
  • 2 x (2 x 50 BK on 1:00, swim 47, 100 BK on 2:00, swim 1:37
    (act:  tough first round – better kick from the hip in the 2nd
    1:44 for the 100 first, 1:39 for the second)

Swim Down:  200
Total:  3100

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AK Session

Warm Up:  600

  • 300  (swim/kick/drill mix)
  • 3 x 100 on 1:35, make it hard

Main Set:  3500m

  • 5 x [
    - 400 pull on 7:00, swimming 75% (6:00 to 6:15) #1,3,5 Paddles, #2,4 no paddles
    - 3 x 100 swim on 1:40, swim <1:30 SOLID
    - Extra 1 min rest
    ]

300 swim down

TOTAL: 4,400m

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Noon Swim + Weights + Curve

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick: 1250 (25min)

  • 200 BK fins on 3:15
  • 200 FS Fins on 3:15
  • 200 FS Pull on 3:15
  • 2 x 200 FS on 3:30
  • 5 x 50 Fin Kick on 1:00

EN-2: 350  (8min)

  • 7 x 50 on 1:00, 4x FS, 3x BK
  • 50 easy

Sprints: 200 (5min)

  • 4 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

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