MARCH
Time Trial Day 2K TT with runs
TT
Preparation Set
· 200 b/l 3, 200 back, 2x100 br, 4x50
alt 25 fly/25 fr with 50 free all on 10s RI
· 16x25 band only, hard, on 10s RI
· 2 x [300, 100]
o
300
pull, mod-hard, full gear on 10s RI
o
100
kick on 10s RI
TT 2 x
1,000 LCM continuous
· Mass start, 1,000, then run 120m
then dive in 1,000, then run 120m
· Lane changing to pick up different
drafts is OK, see where the competition is!
· Goal is to win the race
Post TT Set
· 5x100, pull buoy and paddles, 3/5
breathing, steady on T(1)+20s per 100
· 5x100, easy, fins only, free drills
on T(1)+20s per 100
March
Distance Workout
Warm-Up
· 200 b/l 3, 300 b/l 3, 400 IM (no
fly, use b/l3 to start), 100 kick all on 10s RI
· 8x50 wave catch on 10s RI
Distance
Set 6 x [6x100] Set #1 and #2 bilateral
· Set One pull full gear on T(1)
+10s
· Set Two paddles only on T(1)+5s
· Set Three swim on T(1)
· Set Four fin kick on T(1)+15s
· One Minute Break
· Set Five swim on T(1)
· Thirty Seconds Break
· Set Six swim on T(1)+5s
Cool Down
· 200 choice mix of bk/br/bilateral
Notes
dont be a hero early in the main set.
Bide your time, make the split comfortably and save yourself for the
fast swimming later.
Endurance and Strength Long One
Warm-Up
· B/l 3 300/200/150/100/50 all on
10s RI
· 4x50 (25 fly/25 fr), 100 bk, 100 br
all on 15s RI
Strength
Set
· 800 pull pads, buoy, no band,
steady, T(1)+10s per 100
· 4x50 band only, mod-hard, 10s RI
· 2x400 pull full gear on T(1)+10s per
100
· 4x50 band only, mod-hard, 5s RI
· 4x200 pads only on T(1)+5s per 100
· 4x50 band only, hard, 5s RI
· 8x100 swim on T(1)+20s, hard, goal
is best average
· 4x50 band only, mod-hard, 5s RI
· Take an extra 20-30s after
completing each band set
Transition
Set
· 200 kick or kick drill
Grand
Finale Set
· 4x50 hard on 20s RI
· 4x50 25 very hard / 25 easy on 15s
RI
· 200 easy loosen
Endurance and Aerobic Power
Warm-up
· 6x100 on T(1)+20s, 2x150 IM (no fly)
on 15s RI
Aerobic
Power Set
· 3x400 on T(1)+7.5s per 100 pace,
descend
· 2 x [200 pullbuoy/fins on 15s RI,
4x50 drills with fins on 15s RI]
· 3x400 on T(1)+5s per 100 pace,
descend
· 200 kick
Strength
Set (high elbow!)
· 8x25 band only sprints on 15s RI
· 2x50 dive in sprints on 45s RI
Cool Down
· 200 choice, easy with fins
Endurance and Strength
Warm-Up
(all free b/l 3)
· 6x100 on T(1)+15s, 200 alt bk/br,
4x50 (25 fly / 25 fr)
· 2 x [100, 2x50] 100s four kicks to
one arm stroke, 50s kick or side kick drill, 15s RI
Strength
Set 3 x [400, 2x200, 4x25, 100]
· All but 25s are b/l 3, 25s are
breathe every 4, 5 or 6 strokes
· 400s are pull (full gear), alt 100
mod-hard, 100 steady on T(1)+7.5s per 100
· 200s are paddles only, alt 50
mod-hard, 50 steady T(1)+7.5s per 100
· 25s are sprint on the greater of 10s
RI and 30s
· 100s are easy on T(1)+20s
Cool Down
(extended)
· 12x50 free drills on lots of rest
(slow mo, polo, zipper, long dog)
· Use fins and focus on front end of
stroke
SCM Speed
Warm-Up
· 300 b/l 3, 200 kick, 100 w/c
Sprint Set
· 6x50 hard on 60s, descend 1-3, 4-6
· 2 x [8x12.5] very hard on 30s, 50
double bk easy at end of each set
Main Set
· 3 x [4x50, 6x100]
· 50s hard on 60s, 100s mod-hard to
hard on 15s RI
· 50s are off-side breathe every cycle
· 100s are b/l 3
· Set #2 is Pull with full gear,
others are swim no gear
Cool Down
· 200 loosen, mix of strokes
Skills and Speed
Warm-Up
· Start with 10 minutes of stretch
cords
· 400 b/l 3, 300 bk, 200 br, either
4x25 fly or 2x50 fly
· Fly with fins
· All on 15s RI
· Follow with 200 kick with fins alt
fly / bk
Sprint Set
· 2 x [8x12.5], very hard alt swim no
breathing with water polo RI is 200% of WI
· 50 DAB (double arm backstroke) at
the end of each set
Skill Set
· 2 x [4x50, 300]
· Descend 1-4 from steady to hard
pace, RI is 50% of WI
· Breathe every cycle on OFF-side
· 300s are easy to steady b/l 3,
continue to work on OFF-side rotation
· The 50s will be a new movement
pattern for you and you will likely find that you get tired in new areas. This is the point to develop a smoother stroke
on the off-side
Cool Down
· 200 loosen, mix of strokes
Endurance and Stroke Endurance
Warm-Up
Prep Set
Main set
Cool-down
Race Prep
Warm-Up
· 400 mixed, 3x100 descend, 200 alt
kick/drill, 2x50 build
· All on 15s RI
Main Set #1
· 2 x 100 very hard on 40s RI
· 5 x 100 hard on 30s RI
· rest 30s
· 5 x 100 very hard on 30s RI
· rest 30s
· 2 x 100 max effort on 40s RI
· Straight into 100 easy back
Main Set #2
· 6x50 pull (buoy/pads) on 15s RI,
steady b/l 3
· 6x50 pull (buoy only) on 15s RI,
3/5/3/5 breathing
Cool Down
· 200 loosen, mix of strokes
Tough ME Workout SCM
Warm-Up
· Twice Through
· 200 b/l 3, 2x100 IM, 4x50 alt side
kick drill / wave catch
· All on 10s RI
Prep Set
· 16x25 Alt fly / b/l 3
· Strong swimmers leave on 30s
· Moderate swimmers leave on 35s
· Less strong swimmers leave on 40s
Main Set
· 4 x [ 6x50, 4x100 ]
· Set #1 & #3, every second 50
hard, others steady
· Set #2 & #4, every 50 hard
· 100s are all steady to mod-hard on
T(1)+15s, optional pads and buoy
Cool Down
· Twice Through, Fins On
· 100 kick then 2x50 drill
· Easy pace
Distance and Strength
Warm-Up
· 800 long and steady
· 4x100 alt by 50 kick / drill
· All on 10s RI
Main Set
· 5 x [ 300, 100 ]
· 300s are pull b/l steady (buoy,
pads, band optional) on T(1)+15s
· 100s are swim hard on T(1)+10s
Fin Set
· 200 bk easy
· 2 x [ 2x50, 4x25 ]
· 50s are very hard overspeed on 10s
RI
· 25s are hard overspeed on 10s RI
Cool Down
· Loosen with 200 of mixed strokes
· Easy pace, fins optional