JANUARY

Strength and Aerobic Power

Warm-up

• 200 fr b/l 3 easy
• 4x100 fr b/3 on 2 mins
• 300 kick
• all the above on 10s RI
• 2x150 (fly, bk, br) on 20s RI

Pull Set – 3 x [300, 200]

• Set #1 – leave on T(1)+10s per 100 pace
• Set #2 – leave on T(1)+5s per 100 pace
• Set #3 – leave on T(1) per 100 pace

Strength Set – 2 x [2x100, 200, 2x50]

• 100s are kick on 10s rest
• 200s are IM on 20s rest
• 50s are free drill on 10s rest

Aerobic Power Set – 3 x [150, 100, 50]

• Set #1 – leave on T(1)+10s per 100 pace
• Set #2 – leave on T(1)+5s per 100 pace
• Set #3 – leave on T(1) per 100 pace
• Take an extra 5s rest for each 100, work the 150s and 50s

Cool Down Set

• 200 easy (50, bk, 50, br, 100 fr)

b/l X = bilateral, breathe every X strokes

T(1) is average time for a 1000m TT. For example if you swim 15 min in the TT then T(1)+15s is 1:45 per 100 (1:30 + 15s).

Endurance and Strength (mellow day)

Warm-Up

· 400 fr b/l 3, 4x50 alt bk/br, 2x100 kick

· All on 10s rest

· 8x50 on a minute, descend 1-4 & 5-8

Pull Set – 4x400 with all pulling gear

· Start at T(1)+15s per 100 pace for first interval, reduce split by 15s per interval

· Focus on form and stroke endurance, pace should be very comfortable

· First three intervals b/l 3

Transition Set – 2 x [100, 2x50]

· 100s kick with fins

· 50s free drills with fins

· All on 10s rest

Stroke Endurance Set – 3 x 400 paddles only

· Start at T(1)+10s per 100 pace for first interval and reduce split by 15s per interval

· Focus on stroke endurance

· Start mellow!

· First two intervals b/l 3

Cool Down Set

· 300 easy (50, bk, 50, br, 50 bk, 50 br, 100 fr b/l 3)

b/l X = bilateral, breathe every X strokes

T(1) is average time for a 1000m TT. For example if you swim 15 min in the TT then T(1)+15s is 1:45 per 100 (1:30 + 15s).

Time Trial Day –2K TT LCM

Warm-Up

• 300 free b/l 3, 3x100 fr b/l 3 on T(1)+1-s, 4x50 kick on 10s rest
• 6x50 on 10s rest (25fly/25fr, bk, br – repeat)

2,000m Free TT for time

• Solid effort – controlled pace, goal is even splits
• Aim for T(1)+5s at the beginning and speed up if feeling good

Post TT

• 4x100 50 bk / 50 fr b/l 3 on 20s rest
• 4x100 fr b/l 3 on T(1)+20s rest one minute then REPEAT 4x100
• Goal is stroke endurance – hold perfect form. If additional rest is needed to hold form then take it
• Ensure a solid upper body stretching session following this workout

Strength and Aerobic Power

Warm-Up

· 400 fr b/l 3, 200 alt bk/br, 4x50 hard

· All on 10s RI

Kick Set 6 x 100 on 15s RI

· First two six kick change, Next two four kick change, Final two wave catch (one arm swimming with strong leg drive, swap arms at 25m)

· High elbow on recovery and stroke

· Focus on good body roll and strong kick when on side

· Drive the legs, this should get the HR up

Pull Set – 2 x [300, 6x50], with all pulling gear

· 300s have a send off interval of T(1)+3s, b/l 3

· 50s are done hard on 20s rest (hold same split)

· No extra rest between sets

· Target a clear difference in speed between the 300 and the 50s

· Stroke endurance, high elbow and push through stroke

Transition Set

· 200 alt by 50 bk/br

Aerobic Power Set – 3 x [200, 4x50]

· 200 is swum on T(1)+15s per 100 pace – aim for about 15s rest, b/l 3

· 50s are very hard on T(1)+10s per 100 pace

· Clear differential on the pace of the 200s and 50s

· Build through the sets, final set of 50s should be the fastest – show control on the early sets and reps

· Stroke endurance when fatigued, anchor arms, pull through, maintain turnover, use leg drive to help when arms fatigued

Cool Down Set

· 6x50 free drill on 15s rest

· 200 easy (50, bk, 50, br, 100 fr b/l 3)

b/l X = bilateral, breathe every X strokes

T(1) is average time for a 1000m TT. For example if you swim 15 min in the TT then T(1)+15s is 1:45 per 100 (1:30 + 15s). T(1)+10s per 100 would be 50s per 50 (1:30 + 10s)

Endurance, Strength and Aerobic Power

Warm-up

• 1000 free b/3, every third 50 bk
• 8x50 Wave Catch on 10s RI

Strength Set – 3 x [400, 300, 200]

• 400s are pull all gear, fr b/l 3, steady leaving on T(1)+15s per 100
• 300s are paddles only, fr b/l 3, steady leaving on T(1)+10s per 100
• 200s – swim hard and descend to very hard by Set #3, 20s RI before next set
• Note – 400 then 300 then 200 then repeat 2x
• Swim steady
• 1x100 kick to transition to next set

Aerobic Power Set 2 x [150, 100, 3x50]

• 150s are steady b/l 3 on T(1)+10s per 100 pace
• 100s are easy b/l 3 on T(1)+15s per 100 pace
• 50s are hard on T(1)+30s per 100 pace

Loosen – 200 with fins, mix strokes

b/l 3 = bilateral, breathe every three

T(1) is average time for a 1000m TT. For example if you swim 15 min in the TT then T(1)+15s is 1:45 per 100 (1:30 + 15s). T(1)+30s per 100 would be 60s per 50 (1:30 + 30s)

Wave Catch – One arm drill but you breathe every two strokes, stay mainly on your side, focus on recovery up the body line and high elbow on entry, catch and pull. In addition, you maintain a strong leg drive. Switch sides at 25m.

Endurance and Strength

Warm-Up

· 3 x [4x100]

· First set on T(1)+30s, Second set on T(1)+20, Third set on T(1)+15s, all b/l 3

· 8x50 on a minute, descend 1-4 & 5-8

Strength and Stroke Endurance Set – 2x400, 2x100, 2x400, 2x100, 2x400

· 400s (by set) are pull, paddles then swim

· Set #1 400s, T(1)+15s per 100 pace, then less 15s (swim easy then steady, b/l 3)

· Set #2 400s, T(1)+10s per 100 pace, then less 15s (swim steady then mod-hard, b/l 3)

· Set #3 400s, T(1)+10s per 100 pace, then less 15s (swim hard, then very hard)

· Focus on form and stroke endurance

· 100s are kick on 10s RI, first set straight kick, second set kick with fins (athletes feel free to do kick drills OK)

Cool Down Set

· 200 choice with fins

b/l X = bilateral, breathe every X strokes

T(1) is average time for a 1000m TT. For example if you swim 15 min in the TT then T(1)+15s is 1:45 per 100 (1:30 + 15s). T(1)+10s pace for a 400 would be (4x 1:30+10s = 6:40)

Endurance and Strength

Warm-Up

· 400 fr b/l 3

Matrix Swim – 4 x [4x100]

Free b/l 3	Buoy b/l 3	By 50 Bk / Fr	IM
1	2	3	4
4	1	2	3
3	4	1	2
2	3	4	1

· Start at #1 for each set and move right

· Send off interval is 1:45 for 55 min or better Ironman (IM) swimmers

· Send off interval is 2 min for 65 min or better IM swimmers

· Send off interval is 2:15 for 65-75 min IM swimmers

· Send off interval is 2:30 for 75+ IM swimmers

· Focus on perfect stroke mechanics

Strength Set – 800, 3x100, 600, 4x50

· 800 paddles, 200 steady, 200 hard, 200 steady, 200 hard – steady swim b/l 3

· 100s are kick or kicking drill on 15s RI

· 600 is pull with full gear (f/g), alt 100 steady, 100 hard

· 50s are free drill on 15s RI

Lactate Tolerance

· 400 TT for time, mass start if swimming in a group

Cool Down Set

· 200 choice, alt by 50

Endurance, Strength, Lactate Clearance and Lactate Tolerance

Warm-Up

· 500 fr b/l 3, 4x50 kick, 300 pull (buoy only) on 10s RI

· 4x50 band only on 15s RI

Strength Set #1 – 3x400

· Pull full gear (f/g)

· Set #1 leave on T(1)+15s per 100 pace, Set #2, less 15s, Set #3, less another 15s

· Sets #1 & #2 swim b/l 3

· Pacing is Steady / Steady / Mod-Hard

Transition Set – 150/100/50 kick on 15s RI

Strength Set #2 – 3x300

· Paddles Only

· Set #1 leave on T(1)+15s per 100 pace, Set #2, less 15s, Set #3, less another 15s

· Sets #1 & #2 swim b/l 3

· Pacing is Steady / Mod-Hard / Hard

Transition Set – 200 two hand bk with fins

Lactate Clearance Set 6x100 on T(1)+30s

· First two 100s are T(1)-5s, next two are T(1)-10s, final two are T(1)-15s

Transition Set – 200 breast pull with band only (b/o)

Lactate Tolerance Set – 8x50

· Descend in pairs 1-8

· Leaving on T(1)+30s per 100 pace – should give 15-20s RI

Cool Down Set

· 200 choice, alt by 50

Endurance, Strength and Aerobic Power

Warm-up

• 300 fr b/l 3, 200 fr/bk, 2x150 fr b/l 3, 4x50 kick – RI 10s
• 4x50 wave catch

Endurance and Strength Set #1 – 2 x 500, 20s RI

• First 500 steady, 3/5 breathing – three strokes breathe, five strokes breathe, three strokes breathe, five strokes breathe…
• Second 500 mod-hard, paddles only, breathe every cycle

Transition Set – 4x100 kick with fins on T(1)+15s

• Choice kick, mod-hard pace

Endurance and Strength Set #2 – 500 fr

• Swim for time and target 2-3s per 100 faster than T(1) pace
• Start conservatively and build to very hard in last 100
• Hold stroke mechanics

Transition Set – 4x50 fist drill, no fins, on 15s RI

Aerobic Power Set – 2 x [200, 150, 100, 50]

• Send off times are T(1) pace plus 15s per interval (not per 100), so if my T(1) is 1:30, the splits are 3:15, 2:45, 1:45 and 1:00
• Swim first set mod-hard and second set hard. Second set swim splits should be equal to or faster than first set

Cool Down Set

• 200 choice, easy with fins, split by 50

b/l X = bilateral, breathe every X strokes

T(1) is average time for a 1000m TT. For example if you swim 15 min in the TT then T+15s is 1:45 per 100 (1:30 + 15s).

Wave Catch – One arm drill but you breathe every two strokes, stay mainly on your side, focus on recovery up the body line and high elbow on entry, catch and pull. In addition, you maintain a strong leg drive. Switch sides at 25m.

Time Trial Day – Olympic Distance Race Simulation

Warm-Up

· 500 b/l free

· 6x50 done as 50 b/l, 25 fly/25 bk, 50 b/l, 25 bk/25 br, 50 b/l, 25 br/25 fly

· 200 kick with fins, include some drill

Prep Set

· 2 x [100, 2x50]

· 100s are four kicks per stroke on 20s RI, 50s are wave catch (switch at 25) on 10s RI

· 3x200 pull, full gear (f/g) on 60s rest

TT Set, 4x400 on T(1)+15s per 100 pace

· Swim the 400s as Hard, Steady, Mod-Hard, Hard

· This is similar pacing to how you will race a 1500m swim

· Mass start

Cool Down Set, 3x100 on T(1)+30s per 100

Endurance and Strength

Warm-Up

· 9x100, split in 3s, leaving on T(1)+15s then T(1)+10s then T(1)+5s (three of each)

· 2x150, 100 kick / 50 drill on 15s RI

Strength Set

· 800 pullbuoy only, 400 steady, 400 mod-hard

· 2x100 fin kick on 10s RI, mod-hard

· 400 paddles only, 200 steady, 200 hard

· 200 kick no fin, steady

Cool Down

· 200 loosen, break by 50, choice

Strength, Aerobic Power, Lactate Clearance

Warm-Up

· 300 b/l 3, 2x150 b/l 3, 6x50 (25 fly / 25 kick), all on 10s RI

Strength Set – pull full gear (f/g)

· 400 on T(1)+15s per 100

· 300 on T(1)+5s per 100

· 200 on T(1)+10s per 100

· 100 on T(1)+5s per 100

Transition Set #1

· 2x100 kick (or kick drill), 10s RI

Aerobic Power Set – 5x200

· Start at a send off of T(1)+10s per 100 pace and reduce total send off time by 5s each interval. So, if your T(1) is 1:30 per 100 then the splits are 3:20, 3:15, 3:10, 3:05, 3:00

· Hold form – you will need to exercise pacing discipline to get through to the end without blowing!

Transition Set #2

· 300 br pull with band, use fly kick

Lactate Clearance Set – 5 x [100, 2x50]

· 100s are done on T(1)+15s pace, focus on distance per stroke, nice and mellow

· 50s are sprint on T(1)+30s per 100 pace, if your T(1) is 1:30 then leave on 60s

· Very important to hold good form on the 100s, you will find that your 50 form follows your 100 form

Cool Down

· 6x50 long axis drills on 10s RI

Endurance, Strength and Aerobic Power

Warm-up

• 300 fr b/l 3, 200 bk/br by 50, 100 kick – RI 10s

Endurance Set – 3 x 300 fr b/l 3, descend

• #1 - Leaving on T(1)+10s per 100
• #2 - Leaving on T(1)+5s per 100
• #3 - Swim T(1) per 100

Transition Set – 6x50 25 fly/25 choice on 15s RI

• Fly and choice on mod-hard pace

Strength Set – 2 x [400, 2x100]

• 400s pull full gear (f/g) on T(1)+10s per 100, steady to mod-hard pace, b/l 3
• 100s band only on T(1)+30s per 100
• Show control on the 400s
• Extra 30s rest between sets

Transition Set – 300 choice kick or kick drill

Aerobic Power Set – 6x150

• Send off time is T(1)+10s per 100 pace
• Swim as 100 steady / 50 hard

Cool Down Set

• 200 choice with fins, split by 50, drills and mixed strokes

Technique and Strength – SCM

Warm-Up

· 600 done as 50 straight arm recovery, 50 bk, 50 finger tip drag

· 6x50 kick done as 2x front, 2x side (swap at 25), 2x back on 10s RI

· 6x50 drill done as alt single arm (breathe away, swap at 25) / six kick change (crank the change), 10s RI

Strength Set – 3 x [3x300]

· Set One, pull with full gear

· Set Two, paddles only

· Set Three, swim

· Pace each set by starting at T(1)+10s per 100 pace then drop by 15s per interval to threshold pace on final interval

· Show control early and work on initial phase of catch

Loosen

· 200m choice

Endurance, Power and Lactate Production – SCY

Warm-Up

· 750 free, 250 alt br/bk, 4x125 fr – all on 10s RI

· 4x50 kick done as 25 hard, 25 steady, RI 10s

Sprint Set #1 – 20x25

· 10 hard on 15s RI – use same send off interval

· 250 easy swim choice

· 10 hard on 10s RI – less five seconds from initial send off

Transition and Power Set

· 1000 straight swim, steady pace

· 5 x [50 Fly kick, 2x25 Fly swim], 10s RI after Kick, 5s RI after Swim

Sprint Set #2 – 20x25

· 10 hard on 20s RI – use initial send off interval plus 5s

· 250 easy swim choice

· 10 VERY hard on 25s RI – use initial send off interval plus 10s

· Hold perfect form – STROKE ENDURANCE

Loosen

Fins on, 200 choice, mix of strokes