Friday – sprint swim

Purpose is speed and technique.

Warm up:

2 x 200 with 20 sec RI

1st 200 as 50 Free / 50 kick /= 50 drill / 50 Free

2nd 400 as: 100 back /= 50 kick /  50 back

9 x 100 pull with buoy @ 1:30 or with 15 sec recovery (shut up and do it)

3 Rounds

– 100 breather ever 3 strokes

– 100 breath every 5 strokes

– 100 breath every 7 strokes

———————

Main Set:

  • 8 x 75 @ 1:30
  • Odd: 25 Tarzan drill fast / 50 easy
  • Evens: 25 fast / 50 easy

4 x 25 kick streamline

8 x 75 @ 1:30

  • Odd: 25 Tarzan drill fast with fins/ 50 easy
  • Evens: 25 fast / 50 easy

200 Easy

Cool Down: 200 Choice

Wednesday – Swim Workout

Non Coached Workout

Warm:

  • Advanced:
    • 1000 Free
  • Beginner
    • 4 x 100 Free with 20 sec recovery
    • 200 easy pull
    • 4 x 50 with 20 sec recovery
    • 200 kick with fins

Main Set:

  • Advanced:
    • Pull Set with paddles non-stop all at 85%
      • 700 with 20 sec recovery
      • 6 x 100 with 20 sec recovery
      • 500 with 20 sec recovery
      • 4 x 100 with 20 sec recovery
      • 300 with 20 sec recovery
      • 2 x 100 with 20 sec recovery
  • Beginner
    • Pull Set with paddles non-stop all at 85%
      • 500 with 20 sec recovery
      • 4 x 100 with 20 sec recovery
      • 300 with 20 sec recovery
      • 2 x 100 with 20 sec recovery
      • 100 with 20 sec recovery
      • 2 x 50 with 20 sec recovery

Cool Down:

100 easy

 

Swim Workout – Enudrance

Warm up:

  • 300 Free
  • 3 x 150 as 50 Free / 50 Kick / 50 Free  all at 75% with 20 sec recovery
  • 1 x 150 easy pull with paddles no buoy

Kick Set:

  • 2 rounds
    • 100 kick with board at 75%
    • 4 x 50 Side-to-Side kick with fins with 20 sec recovery
    • 4 x 25 kick with board at 100% with 40 sec recovery
    • one minute recovery and begin again

Main set:

  • 2 rounds
    • 3 x 150 free at 75% with 15 sec recovery
    • 5 x 50 at 85% with 20 sec recovery
    • 200 pull with buoy at 85%

Cool Down:

  • 100 easy

January 16 – 22, 2016

Weekly Schedule

Time

Location

Sport

Coached

Monday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Tuesday

5:00 AM

Downtown YMCA

Bike

Coached

Wednesday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Thursday

5:00 AM

Downtown YMCA

Track / Run

Coached

Friday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Saturday

7:30 AM

Lee Vista / 436

Bike / Run

Non Coached

Sunday

6:00 AM

Downtown YMCA

Long

Non Coached

Friday – Swim

Challenge: Say to yourself, “I am stronger than ever before.”Warm up: 500

Kick: 300 Flutter or dolphin

Kick: 8 x 50 with fins on 30 sec RI / streamline position

Swim: 10 x 50 – build on 1:00

Swim: 6 x Broken 100 free with 60 sec RI as

1 & 4: 2 x 50 with 20 sec RI (Note total time – 20 sec)

2 & 5: 1 x 50 + 2 x 25 with 10 sec RI (Note total time – 20 sec)

3 & 6: 2 x 25 + 1 x 50 with 10 sec RI (Note total time – 20 sec)

100 easy

Kick: 200 choice

Pull: 500

Swim: 100 Free for time – try to match best broken 100 time above

Cool Down: 200 Choice

Weekend schedule – January 13 -15, 2017

Hello team,

Enclosed you will find the breakdown for this weekend:

Friday – Swim workout will be posted by 8 pm

Saturday- 7 am 

Park ave, Winter park meet in front of Starbucks 

Track Shack registration

Copy and paste URL:http://trackshack.com/events-detail.php?id=17 

This is a test. Please go out and crush it!

Sunday – 7 am arrival / 7:15 am roll out

2 hour bike ride / 30 min run

Location: Lee Vista and 436

Workout description:

Warm up:

5 miles easy with cadence at 85-90 rpm Heart Rate at Zone 1/  Power zone 1 / (RPE) Rate of perceived exertion ( 1 easy -10 super hard- I want you at at a 3 to 4)

Main set:

3 x 5 miles at 40k pace effort /Olympic distance / HR zone 3-4 / Power 85-90% / RPE 7-8 with 2 miles easy 

10 miles at tempo pace / HR 3 / Power 80 – 85%/ RPE6-7

Cool down : 5 miles easy and get ready for you run 

30 min as: 5 min easy/20 min at hr zone 2-3 / pace long run building to a tempo pace a walk 20 sec every mile you cover / 5 min easy 

Monday – Swim

Hello Team,

Enclosed you will find your swim workout for Monday morning. The swim will not be coached.

Warm up:
300 free – nice long strokes
400 pull – pull buoy and paddles
300 free – nice long strokes
200 kick – kick with board
Main Set:

If you went to any of the swim practices last week we tested you. Which means, take your Race pace effort and add 15 seconds.  The total time will provide you a how long it should take you with recovery. So, if your race pace effort is 1:30 sec, we will had 15 seconds = 1:45 min. Every 1 min and 45 sec you will leave the wall.
10 x 100 Race Pace + :15 (SI
Swim all 100s +/- 1 sec

Cool Down: 300 choice

Succeed!