Endurance and Strength

  • 800 Long and easy (75 b/l -- 25 back or 150 b/l -- 50 back)
  • 4x50 alt 12-6-12 on 30s rest // 4 kick change on 15s rest -- crank it up on the kicking
  • "Lo-Go" Continuous 50/100/150/200/200/150/100/50 swum as first half easy, second half moderately hard (pull, band and buoy)
  • 2 x [3x200] hold moderately hard on 30/20/10s rest
  • Fins on -- 200 two arm backstroke
  • Then, if you are really keen SC -- 3-6x100 IM on 20s rest
  • Cool Down

 

Endurance

  • 2 x [3x150] steady b/l on 15s rest
    • #1 – b/l breathe every three
    • #2 – b/l breathe every five
    • #3 – b/l breath every three
  • 8x100 alt free / IM on 15s rest -- free steady, IM mod-hard
  • 3x400 free steady on 20s rest
  • 4x200 free steady on 20s rest
  • 6x100 choice (every other non-free) mod-hard on 20s rest
  • 200 loosen

 

1500m TT Swim

  • 5x200
    • First three on steady on 15s rest
    • Then 200 IM steady on 30s rest
    • Then 200 kick
  • 4x50 descend on 1:15
  • Hang out for 2 mins
  • 1500m TT - start very, very conservative!
  • 100 easy two arm backstroke
  • 3x400
    • First one - pull b/l band/buoy/paddles (stronger swimmers only)
    • Second one - pull paddles breathe every 5
    • Third one - swim breathe alt by 50 breathe every 5 / breathe every 3
  • 4x50 alt drill (recover up body line) / dps (count strokes)

 

b/l = bilateral, breathe every three

dps = distance per stroke

Endurance and Strength

Warm-up

  • 400 swim b/l
  • 300 pull (buoy only)
  • 200 alt 50 drill / 50 kick
  • 100 IM

Main Set A - 6x400

  • Pull (all gear) b/l steady, rest 15s
  • Pull (all gear) 200 easy / 200 steady, breathe every 5, rest 15s
  • Pull (all gear) alt by 50, breathe every 7 / breathe every 3, rest 60s
  • Swim descend by 100, steady to very hard, rest 20s
  • Swim six/twelve – six strokes no breathing then twelve strokes (six breaths), focus on dps, rest 20s
  • Swim steady

4x50 alt drill / kick on 10s rest

Main Set B

  • 2x50 hard on T+15s
  • 100 easy on T+20s
  • 3x50 hard on T+10s
  • 100 easy on T+30s
  • 5x50 hard on T+5s

Loosen – 4x50 easy non-free

 

b/l = bilateral, breathe every three

dps = distance per stroke

T is your average time for a 1000m TT.  For example if you swim 15 min in the TT then T+10s is 55s for a 50 (45s +10s) and 1:40 for a 100 (1:30 + 10s).

 

Endurance, Strength and Aerobic Power

w/u 600 free b/l

8x50 mod-hard on 15s rest

Kick 300 – 200 – 100

Lo-Go, pulling gear, 1 => 3 & 3 => 1, swim continuous

Kick 150 – 100 – 50

12x100 free done as

  • Hold T(1.5) on 10s rest
  • Hold T(1) on previous time less 5s
  • Take it easy on the first half of this set, it should only feel “steady”, the second half will get difficult – endure, endure, endure

300 easy loosen alt 25 choice / 25 back

 

lo-go = 1 length easy, 1 length hard, 2 easy, 2 hard, 3e, 3h, 3e, 3h, 2e, 2h, 1e, 1h

Kick = any kick or kick drill, mix it up

T(1.5) = average pace for 1500m TT (estimate at T1K +5s)

T(1) = average pace for 1000m TT

 

Endurance and Strength

Warm-Up – All on 15s rest

  • 300 free b/l
  • 200 alt back (50) / free (50)
  • 100 kick
  • 200 alt back (50) / free (50)

Main Set (Two Times Through)

  • 400 all pulling gear – b/l steady on 30s rest
  • 400 paddles only – breathe every five, easy on 15s rest
  • 400 free – 100 hard, 100 mod-hard on 30s rest

Kick Set

  • 200 / 150 / 100 / 50 all on 15s rest
  • Kick from hips
  • Back and free kick drills OK
  • Keep intensity up (steady to mod-hard) on the kicking, resist the urge to “dog it”

Speed Set – with fins

  • 8 x 50m on 1 minute
  • Descend 1=>4, 5=>8
  • #4 and #8 are very hard

Cool Down

  • 200 alt back / free
  • Broken by 50 with 5s rest at each 50

 

Endurance and Stroke Endurance

Warm-Up

  • 1,000 continuous, alt 100 free / 50 back

Kick set

  • 4 x 50 on 15s IR

Main set

  • 30 x 100
  • Leaving on T(1) + 15s
  • Split by 1/3rds, 1-10 arrive on T(1) + 2s, 11-20 arrive on T(1) + 1s, 21-30 arrive on T(1)
  • Goal is to maintain perfect technique for every single swim
  • Do not swim faster, it will feel easy at the start of the set – it will get tougher
  • This is a stroke endurance set.  Maintain perfect form

Cool-down

  • 600 split by 50 with 5s rest at each 50
  • Alt 50 back / 50 free drill

An IM Technique Swim

Warm-Up 600

  • 300 free, 100 back, 100 breast, 100 free, 50 back, 50 breast
  • Focus on technique and transitions

Free

  • 10x50 free drills
  • 4x150 b/l alt by 50, 3/5/3 breathing, RI 15s (full pulling gear)

Back

  • 10x50 back drills
  • 6x75, 50 free/25 back, RI 15s

Breast

  • 10x50 breast drills
  • 4x100, 50 free, 25 back, 25 breast, RI 15s

Fly

  • 16x25 fly drill (start with kick variations, move to stroke drills)
  • 4x25 fly swim, perfect form, RI 25s

Main Set

  • 4x100 IM on 2:15 (RI 40s)
  • Fly focus on rapid kick
  • Back focus on turnover and maintaining kick
  • Breast focus on kick timing a little earlier
  • Free wind up kick

200 loosen by 25, free/back/breast

Total 4650m (no wonder it took so long!)

Strength, Endurance and Aerobic Power

Warm-Up 600

  • Free b/l 3

Kick Set

  • 4x50 kick on 15s RI

Strength and Endurance Set

  • 2 x [3x300]
  • First set pull with full gear, descend effort through swim
  • first interval b/l 3 on 60s rest
  • second interval b/l 5 15s faster than first
  • third interval breathing normal on 15s faster than second
  • Second set is swim with the same concept – 60s rest on the first and dropping 15 per repeat.  The starting interval send off for the first interval of Set #2 is the final interval split from Set #1.

Aerobic Power Set

  • 5 x [100 / 2x50]
  • 100s swim T(1) + 5s and leave on T(1) +15s
  • 50s are sprint on 30s rest
  • Hold the same split for the 50s for the whole set
  • 50s should start with a “hard” RPE and move to “very, very hard” at the end – however, you will not be swimming any faster.
  • Ensure that you hold form!  Anchor arms, push through and focus on turnover when fatigued.  Don’t be a hero on the 100s, the goal is to smack the 50s.

Cool Down

  • Fins on for all swims
  • 6x50 drill – 2 x shark fin, 2 x salute, 2 x salute/shoot
  • 200 back, split by 50 with 5s rest
  • If whipped then get out, else
  • 4x100 on 15s RI
  • 100s are 50 bk / 50 br with fly kick

 

T(1) = average pace for 1000m TT

b/l 3 = bilateral, breathe every three

b/l 5 = bilateral, breathe every five

 

Twin Towers (two 1K TTs)

Warm-Up

  • 400 free b/l 3, 200 bk, 4x50 br, 200 kick all on 10s RI

Prep-Set

  • 8x50 free on 1 min
  • Descend 1=>4 and 5=>8

1,000m Free TT for time

  • 80% effort, remember that the goal is to set a standard that can be beaten

Transition Set

  • 600m with fins alt by 100
  • 100 br with fly kick, 100 bk kick
  • Then chill for five minutes

1,000m Free TT for time

  • Two goals -- dead even or negative splits and an improvement on previous time
  • Control required in first 300
  • 500=>750 meters is hard effort, 750=>1,000 meters is very hard effort – Roly quote, “Show me some punch!”

Cool Down

  • Fins on, 12x50 drill work – mainly slow swimming with a goal to hold perfect form – main focus is entry, catch and high elbow throughout stroke – also water polo, b/l 3, slo-mo swim, one arm with breathing on stroking side