DECEMBER

 

Endurance and Strength

Warm-Up

  • 200 free b/l 3, 200 (alt by 50 fr/bk), 200 kick for time, RI 15s
  • 8x50 on one minute build through the eight

Strength Set

  • 2 x [3x200] Pull, Band/Buoy and Paddles
    • First leaving on T(1)+5s
    • Add 10s for #2 and another 10s for #3
    • Rest should be very short on #1, then increase effort for #2 and #3 – giving more rest
  • 200 two arm bk with fins, easy
  • 2x 400 with paddles, leaving on T(1)+5s per 100
  • 200 two arm bk with fins, steady, fly kick

Endurance Set

  • 1,000 free
    • Swim as 250 easy / 250 steady / 250 mod-hard / 250 hard
    • In control, comfortable, hold form

Cool Down

  • 400 alt by 50 bk / br

 

Endurance and Strength

Warm-up

  • 400 fr b/l
  • 200 kick
  • 200 alt 50 bk / 50 br
  • RI 10s

Pull Set – 5 x 200

  • Descend the swims (easy, steady, steady, mod-hard, hard)
  • Send off interval is T(1) + 15s per 100
  • Start out easy!
  • All done b/l 3

400 continuous with fins alt by 50, two arm bk / fr drill – easy pace

TT Set

  • 2,000m fr b/l 3
  • Goal is nice aerobic workout
  • Cautious early pacing
  • Should be able to hold about T(1)+5s per 100

Cool Down

  • 6x50 fr drill with fins – easy pace
  • 4 x [4x25] with monofin, fly kick (side/front/side/back) – 5s rest at 50m, 15s rest at 100m, short and sharp kicking

Stretch Cords

  • 15 min of catch, straight arm and triceps work

 

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+15s is 1:45 per 100 (1:30 + 15s).

Technique Swim

15 min stretch cords

Warm-up (no fins)

  • 400 free b/l 3 (all free for entire workout is b/l 3)
  • 300 back
  • 200 br
  • 4x25 fly
  • All on 20s rest

Freestyle

  • 2 x [3x50] – shark fin, salute, shoot – fins
  • 4 x 50 slow motion – fins
  • 4 x 100 b/l 3 mod-hard on 30s RI – no fins

Backstroke

  • 4x100 alt by 50 – 2 hand bk (focus on straight arm recovery and sweep) / bk swim (focus on body rotation and kick) – fins
  • 4x100 alt by 50 – fr b/l 3 (steady) / bk mod-hard – 30s RI – no fins

Short Axis

  • 200 breast kick focus on breakouts (no fins)
  • 4x100 alt by 50 – br swim with fly kick / fly kick on back (fins)
  • 4x50 fly kick on side, swap at 25 (fins)

Main Set (no fins)

  • 4x100 IM on T(1)+60s, descend from Steady to Very Hard

Cool Down (no fins)

  • 50 bk
  • 50 br
  • 100 fr

Strength, Endurance and Stroke Endurance

Warm-Up (all free b/l 3)

  • 500 free
  • 5x200 on 10s RI, free – fr/bk – fr/br – fr – fr/fly (combo swims are alt by 50)

Kick Set

  • 4x100 kick on 20s RI, kick mod-hard

Strength Set

  • 2 x [300, 2x50], free with all pulling gear
  • Band, Pullbuoy, Paddles
  • 300 on 5:00 – steady, 50s power pull (!) hard to very hard on 1:00

Transition with 200 two hand bk with fins, easy

Stroke Endurance Set

  • 16 x 100
  • Send off interval is T(1) + 20s
  • Start swimming T(1) +5s and descend (very gradually!) to T(1)
  • The key to this set is stroke endurance, the descending should ONLY be done if the athlete is able to hold perfect form.

Cool Down

  • 200 alt by 50 bk / fr drill (fins OK)
  • 2x200 fly kick with monofin, alt by 50 (front, side, side, back) on 20s RI

 

T(1) = average pace for 1000m TT

b/l 3 = bilateral, breathe every three

Short Course – Strength and Lactate Tolerance

Warm Up

·       300 free b/l 3

·       2x100 bk

·       4x50 br

·       All on 10s RI

·       4x100 alt 50 kick / 50 fr b/l 3 on 15s RI

Pull Set 2 x (400/300/100)

·       Band, Buoy, Paddles

·       400 b/l 3 on T(1)+15s per 100 pace

·       300 b/l 5 on T(1)+15s per 100 pace

·       100 b/l 7 on T(1)+15s per 100 pace

·       Repeat without extra rest

Transition Set

·       2 x 100 free on T(1)+20s per 100 pace

Lactate Tolerance Set 3 x (150/100/50)

·       Free swim, breathe at your leisure!

·       150 on T(1) per 100 pace

·       100 on T(1)+5s per 100 pace

·       50 on T(1) per 100 pace

·       No rest between sets – 150 and 50 are swum hard

Transition Set

·       4 x 100 alt 50 kick / 50 fr drill, 10s RI

Sprint Set

·       8x25 on 45s

·       Alt “sprint, only breathe once or twice” with “easy, breathe anytime”

·       If in a group then “drag race style” with group push off at same time

Cool Down

·       200m alt by 25, bk / br / “b/l 3”

 

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+15s is 1:45 per 100 (1:30 + 15s).

Endurance, Strength and Aerobic Power

Warm-up

  • 300 fr b/l
  • 2x100 alt 50 bk / 50 br
  • 5x50 kick
    • RI 10s
  • 4x100 mod-hard on 15s RI

Pull Set – 3 x 600

  • #1 pull all gear, #2 paddles only, #3 swim
  • #1 alt by 50 b/l 5, b/l 3
  • #2 alt by 50 b/l 7, swim
  • #3 swim
  • #1 send off interval is T(1) + 10s per 100 – drop 15s per interval

400 two arm bk continuous with fins alt by 50, fly kick / bk kick – easy pace

Aerobic Power Set

  • 3x200 on 20s RI (mod-hard, hard, very hard)
  • Descend the swims!  Start reasonable – your #1 goal is to go faster each swim
  • Start just under T(1) per 100 and aim for T(1)-5s per 100 on last swim
  • Hold form!

Technique and Cool Down Set

  • 2x[2x50,100], 50s are fr drill, 100 easy free
  • 8x50 free drill 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+15s is 1:45 per 100 (1:30 + 15s).

Short Course – Technique Swim (all free b/l 3)

Warm Up

·       10 min stretch cords

·       400 free, 300 bk, 200 br on 10s RI

·       4x25 fly on 20s RI

Long Axis Set

·       16x50 of various free drills (shark fin, salute, salute/shoot, slo mo, three each side/stick, six kick change, five kick change, four kick change, three kick change)

·       2x200 hard with paddles on 3:30

·       12x50 various back drills (rotate kick, arm change kick, one arm)

·       4x50 very hard free on 1 min

Transition Set

·       200 alt by 50, bk/fr

Short Axis Set

·       8x50 breast drills

·       200 kick with fins alt by 25 board over head bk / fly

·       100 breast perfect form hard

·       100 on T(1)+5s per 100 pace

·       16x25 fly drills

·       2x25 fly swim on 45s RI

Cool Down

·       200m alt by 25, bk / br / “b/l 3”

Short Course – Endurance and Strength

Warm-up

  • 5x200 on 10s RI
  • b/l 3, alt by 50 bk/br, b/l 3, IM, kick
  • 8x50 free drills on 20s RI

Pull Set – 3 x [5 x 200]

  • Set #1 pull all gear, leave on T(1)+15s per 100, b/l 3
  • Set #2 paddles only, leave on T(1)+10s per 100, b/l 3
  • Set #3 swim, leave on T(1)+10s per 100, b/l 3
  • Descend 1-5 within each set
  • Strong pacing discipline is required to avoid exploding!

Strength Swim

  • 300 breast pull with paddles and band
  • Short, quick pull action, focus on catch and sculling action
  • Wave action with body will help keep hips up

Sprint Set

  • 4x50 very hard on 35-45s RI
  • Drag race style (four abreast!)
  • Hold form!
  • Drive legs from hips, anchor arms and pull through – breathing every cycle not required when sprinting

Technique and Cool Down Set

  • 2 x [2x100,2x50], 100s are easy free b/l 3, 50s are free drill

 

b/l X = bilateral, breathe every X strokes

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

Time Trial Day – Two 1K TTs

Warm-Up

  • 500 free b/l 3, 300 reverse IM (no fly), 4x50 one arm drill swap sides at 25 – all on 10s RI

1,000m Free TT b/l 3

  • 75% effort, remember that the goal is to set a standard that can be beaten
  • Two strokes off the wall before breathing.
  • Target T(1)+6s per 100

Transition Set

  • 200 kick with fins alt by 50 fly/bk
  • 4x50 hard with paddles on 1:15
  • Then chill for one minute

1,000m Free TT for time

  • Solid effort – controlled pace, goal is even splits
  • 500=>750 meters is hard effort, 750=>1,000 meters is very hard effort

Cool Down

  • Fins on, 14x50 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
  • Loosen 300 alt by 50 bk/br/fr

Endurance, Strength and Aerobic Power

Warm-up

  • 300 fr b/l 3
  • 300 IM (no fly)
  • 300 kick
    • all the above on 10s RI
  • 2x150 (fly, bk, br) on 20s RI

Sprint Set

  • 4x50 descend (mod-hard to very hard) on 1 minute
  • 2x100 one arm drill with strong leg drive, switch sides at 25m

Pull Set – 4 x [300, 4x50]

  • 300s swim steady, leaving on T(1)+15s per 100, aim for 15-20 rest
  • 300s are b/l 3, 50s as you like
  • 50s hard on a minute
  • Show control in the early sets, particularly with the 300s
  • In order to get the benefit from this set, there must be a clear differential in speed between the 300s and the 50s

Aerobic Power Set

  • 2x100 IM on 20s RI
  • 4 x [100/50], 100s steady b/l 3, leaving on T(1)+15s, 50s very hard on a minute

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+15s is 1:45 per 100 (1:30 + 15s).