Archive for November, 2021

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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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: 750  ( 15 min)

  • 3 x 100 BK Fins on 1:45
  • 3 x 100 FS Pull/Paddles on 1:45
  • 3 x 50 Fin Kick on 1:00

EN-1/2:  1000+ (act 1050)

  • 50′s of FS on 1:01
    Start on Red Top, then Red 1:01, 1:02, 1:03 …
    Each 50 must finish before Red Top
    Starts aerobic … builds to get the 50′s done on time.
  • 20 complete, failed on 21

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 / Kick: 900 (19min)

  • 2 x 100 BK on 2:00, swim <1:45
  • 3 x 100 FS on 1:45, swim 1:30
  • 2 x 100 IM on 2:00
  • 4 x 50 Kick on 1:20
  • 50 easy

EN-2: 300  (6min)

  • 5 x 50 on 1:00, 3x FS, 2x BK
  • 50 easy

Sprints:  100  (3min)

  • 2 x (25 Fast, 25 easy) on 1:15

Test set for 200 FS: 200m {8min}

  • 4 x 50 FS, Swim BEST AVG – ON 2:00
    No active recovery between 50′s

Results:
#1   
   (Previous: 35)
#2    
  (Previous: 35)
#3      (Previous: 35)
#4      (Previous: 35)

Add-Up 200 FS  =   (Previous: 2:20 )

Swim Down:  200

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Warm Up:  600 (15 min)

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

EN-1: 1000 (20 min)

  • 2 x 100 BK Fins on 1:45
  • 2 x 100 FS Fins on 1:45
  • 4 x 50 Fin Kick on 1:00
  • 2 x 100 BK on 2:00
  • 2 x 100 FS on 1:45

EN-2:  500  (10min)

  • 3 x 50 BK on 1:05, desc 1-3 by 1 sec from 48
  • 3 x 50 FS Pull on 1:00, desc 1-3 by 1 sec from 42
  • 3 x 50 FS on 1:00, desc 1-3 by 1 sec from 42
  • 50 easy

Swim Down:  100

Total:  2200

 

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An AK time trial session

Warm-up

  • 200 swim
  • 4x 25 kick, 25 drill, 25 swim
  • 4x 50 FS desc 1-4 on 1:10
  • 4x 100 FS pull on 2:00 – perfect stroke
  • 500 mix easy swim

Time Trials:

  • 800 FS for time (act 12:22)
  • 300 active recovery
  • 100 FS for time (act 1:14)
  • 200 active recovery
  • 50 BK for time (act: 40)

Swim Down: 200

2021_11_16_800TT

 

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Warm Up:  600 (15 min)

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

EN-1: 1000 (20 min)

  • 200 BK Fins on 3:30
  • 200 FS Fins on 3:15
  • 4 x 50 Fin Kick on 1:00
  • 2 x 100 BK on 2:00
  • 2 x 100 FS Pull on 1:45

EN-2: 700  (13 min)

  • 2 x 50 BK on 1:00, swim 47
  • 2 x 100 BK on 2:00, swim <1:40
  • 50 easy
  • 2 x 50 FS on 1:00, swim 42
  • 2 x 100 FS on 1:45, swim 1:26
  • 5- easy

LAP: 200  (5min)

  • 4 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

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Plan: Easy plus a bit of work – 50′s on 1:01

Warm Up:  700 (15 min)

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1: 750  ( 15 min)

  • 3 x 100 BK Fins on 1:45
  • 3 x 100 FS Pull/Paddles on 1:45
  • 3 x 50 Fin Kick on 1:00

EN-1/2:  1000+

  • 50′s of FS on 1:01
    Start on Red Top, then Red 1:01, 1:02, 1:03 …
    Each 50 must finish before Red Top
    Starts aerobic … builds to get the 50′s done on time.

Swim Down:  200

 

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Plan: very easy swim

Warm Up:  700 (15 min)

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1: 1850  (35min)

  • 3 x 100 BK Fins on 1:45
  • 3 x 100 FS Fins on 1:45
  • 3 x 50 Kick Fins on 1:00
  • 50 easy
  • 4 x 100 FS Pull / Paddles on 1:45
  • 50 easy
  • 6 x 50 BK on 1:05
  • 6 x 50 FS on 1:00

Swim Down:  200

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1 Hour – with 400 FS Test Set

Warm Up:  700 (15 min)

  • 200 FS, 200 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: 1:18
    no active recovery between 100′s
  • 200 Active Recovery

Results:
#1   _1:18_
   (Previous: 1:19)
#2   _1:17_  (Previous: 1:17)
#3   _1:18_  (Previous: 1:18)
#4   _1:19_  (Previous: 1:18)

Add-Up 400 FS  = _5:12_  (Previous:  5:12)

Sprint:  50

  • 25 BK Sprint, 25 easy

Swim Down:  200

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1 Hr + Weights – with 200 BK Test Set

Warm Up:  700 (15 min)

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick: 1300    (23min)

  • 4 x 100 BK Fins on 1:45, swim 1:30
  • 2 x 50 BK Fin Kick on 1:00
  • 50 easy
  • 3 x 100 FS Fins on 1:45
  • 3 x 100 FS Pull/Paddles on 1:45
  • 2 x 50 FS Fin Kick on 1:00
  • 50 easy

Test set for 200 BK: 300m (10min)

  • 4 x 50 BK, Swim BEST AVG – ON 2:00 – Target:  ~45
    no active recovery between 50′s
  • 100 Active Recovery

Results:
#1   __43__ 
 (Previous: )
#2   __43__ 
 (Previous: )
#3   __41__  (Previous: )
#4   __40__  (Previous: )

Add-Up 200 BK  = __2:47__  (Previous:  )

Sprint:  100  (3 min)

  • 2 x (25 Sprint, 25 easy) on 1:15

Swim Down:  100
Total:  2500m

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1 Hr – 200 FS Test Set

Warm Up:  700 (15 min)

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick:  1250 (26 min)

  • 2 x 50 BK on 1:05, swim 50
  • 2 x 100 BK on 2:00, swim 1:43
  • 200 BK on 4:00, swim 3:30
  • 2 x 50 BK Kick on 1:20
  • 2 x 50 FS on 1:00, swim 43
  • 2 x 100 FS on 1:45, swim 1:28
  • 200 FS on 3:30, swim <3:05
  • 2 x 50 FS Kick on 1:30
  • 50 easy

Test set for 200 FS: 300m {10min}

  • 4 x 50 FS, Swim BEST AVG – ON 2:00
    No active recovery between 50′s
  • 100 Active Recovery

Results:
#1   35
   (Previous: )
#2   35 
  (Previous: )

#3   35   (Previous: )
#4   35   (Previous: )

Add-Up 200 FS  = 2:20  (Previous:  )

Sprint:  50

  • 1 x (25 BK Sprint, 25 easy) on 1:15

Swim Down:  100
Total:  2200

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