APRIL

 

Time Trial Day – Olympic Distance Race Simulation

Warm-Up

·       200 b/l free, 100 bk, 100 br – steady on 10s RI

·       3x[4x50] on one minute, Set One, one arm swim whole 50 one side with arm extended

·       Set Two, one arm swim whole 50 one side with arm at side, breathe away

·       Set Three, swim build through each

TT Set, 4x50, 3x400 on T(1)+15s per 100 pace, 4x50

·       50s swim hard to very hard on 20-25s RI

·       400s descend times effort is mod-hard building to hard

Cool Down with some easy swimming

·       Include some 3/4 swimming – three strokes b/l 3 then 4 strokes back

·       Goal is to maintain speed in water with smooth transition

·       Face up before starting bk, Face down before starting fr

·       Smooth transitions

 

Endurance and Strength

Warm-up

  • 400 fr b/l 3, 300 bk, 200 br, 4x25 alt fly/polo
  • All on 10s RI
  • 4x50 w/c switch at 25m on 10s RI

Main Set 5x300/250

  • 300s are fr b/l 3
  • 250s are IM (25/50/75/100)
  • Set #1, steady fr
  • Set #2, mod-hard fr
  • Set #3, last 100 hard
  • Set #4, focus on high elbow for 150, 75 hard, 75 very hard
  • Set #5, keep strong long and powerful, last 200 very hard
  • 300s leave on T(1)+15s per 100 pace, swim at least T(1) per 100 pace
  • 250s leave on same split

Cool Down (extended)

  • 50 easy DAB
  • 4x50 3/4 drill
  • 200 easy as (25 br / 25 bk / 50 fr b/l 3 – twice through)

Endurance

Warm-Up

  • 300 fr, 200 pull, 100 side kick drill, 2x50 build – all on 10s RI

Main Set 3x [5x100,500]

  • 100s are steady to mod-hard on T(1)+15s – swim T(1)+5s at the start and drop to T(1)
  • 500s are steady (Set #1), mod-hard (Set #2), hard (Set #3)
  • 30s extra rest at end of each set of 100s
  • 45s rest at the end of each 500
  • 100 easy non-free as a transition before Aerobic Power set

Aerobic Power

  • 10x50 alt 25 hard/25 easy with 25 easy/25 hard
  • All on 20s RI
  • 100 easy non-free immediately after last 50

Cool Down

  • 200 easy mix of strokes and some drills

 

Sprint and Distance (all b/l 3 or offside)

Warm-Up

  • 500 steady

Kick Set with Fins

  • 2 x [200, 3x50]
  • 200 is mod hard
  • 50s are underwater, up only to breathe

Speed Set

  • 2 x [4x50]
  • All on 1:15, min 30s rest
  • Set #1, Sprint 25 Easy 25
  • Set #2, Easy 25 Sprint 25
  • Take extra 30s rest at end of Set #1

Main Set

  • 4 x [4x50, 100]
  • 50s are steady pace
  • Sets #1, #3 – 100 is 50 mod-hard, 50 hard
  • Sets #2, #4 – 100 is 50 hard, 50 very hard with 10s rest at 50
  • 50s are on 1:15, 100s are on 2:30, take min 45s rest after each set of 50s

Cool Down

  • 2000m straight swim steady pace

Sprints – SCY

Warm-up with 400 easy mix of strokes

Pull Set

  • 20x25 pull with pads on 30s (min 5s RI)
  • Start with b/l 3 and add one stroke per 25 up to b/l 12 then work way back down

Kick Set

  • Twice through, fins OK
  • Four mins steady tempo with board then 6x50
  • Odds are steady, Evens are very hard
  • All on 1 min

Main Set – 3 x [4x25, 50, 4x25, 100]

  • 25s are all easy on 30s, 30s extra rest after #4 each time
  • 50 is 90%, on 1:30
  • 100 goal time is “50 time” doubled, on 2 min
  • Work second half of 100 very hard, if you miss goal time on 100 then easier on next 50

Cool down with an easy 300 mix of strokes

 

Sprints – SCY

Warm-up with 400 easy mix of strokes

Drill Set

  • 4x50 DPS, on 1 minute, goal is to drop one stroke per 25 out of each 50
  • 4x50 Descend, on 1 minute, goal is to hold same stroke count per 25 as time reduces

Kick Set, Fins OK

  • 3x100 steady tempo on 2 mins
  • 3x100 kick / swim by 25, descend to very hard pace on 2 mins

Pull Set

  • Broken 500 with 10s rest at 200/150/100/50
  • Start steady and build to very hard

Main Set – 3 x [6x25, 50, 6x25, 50, 6x25, 50]

  • 25s are all easy on 30s, 30s extra rest after #6 each time (mixing strokes OK on 25s but make the split)
  • First 50 is 90%, Second 50 is 95% with 5s rest at 25, Third 50 is 100% with 10s rest at 25
  • If you can’t make 30s send off then min 5s RI

Cool down with an easy 300 mix of strokes

ME and Strength – SCY

Warm-up with 400 easy mix of strokes

Pull Set (Pull and Pads)

  • 2 x [5x25, 125!]
  • 25s are steady on 10s RI, 125 is hard build to very hard
  • 30s RI before and after the 125
  • 4x25 easy on 10s RI before next set

Kick Set, Fins OK

  • 4x100 descend to hard on 2 mins
  • 4x100 kick / swim by 25, descend to very hard pace on 2 mins

Strength Set

  • 4 x [4x25]
  • Each set done as easy, build, easy, sprint
  • IM order of strokes for each set (four 25s fly, four 25s bk, four 25s br, four 25s fr)
  • All on the greater of 30s or 5s RI, 30s extra rest at end of each set

Main Set – 3 x [6x25, 100, 6x25, 50]

  • 25s are all easy fr on 30s, 30s extra rest after #6 each time (mixing strokes OK on 25s but make the split)
  • 100s are IM hard, 50s are fly

Cool down with an easy 5x100 fr on 10s RI

 

Deep Warm Up and Aerobic Power

Warm-Up

  • 600 easy mix of strokes easy to steady pace – some 5-10s breaks OK
  • 3x100 done as 25 kick / 25 drill / 25 fr / 25 bk on 10s RI
  • 3x50, 6x50, 3x50 – done on 15/10/5s rest respectively build through the set
  • 4x100 fins done as 50 kick w/ board, 25 kick no board, 25 swim, build on the greater of 2 mins or 20s RI
  • 4x50 IM order, 25 @ 70%, open turn then 25 @ 90%
  • 2x25 at pace on long rest
  • The above can be used as an effective meet, race or TT warm-up for any distance

Main Set

  • 14x100 fr best average on 10-15s RI, hold same split!

Cool Down

  • 200 easy mix of strokes

 

Endurance and Strength

Warm-Up

  • 3 x [4x100] on T(1)+15s
  • Rep #1 – Steady
  • Rep #2 – 50 Steady, 50 Mod-hard to Fast
  • Rep #3 – 50 Mod-hard to Fast, 50 Steady
  • Rep #4 – First and Last 15 hard, rest Steady

Kick Set

  • 400/300/200/100
  • All on greater of T(1)+10s per 100 and 20/15/10s RI
  • All with fins, back kick

Speed Set

  • 6x50 on the greater of 1:10 and 20s RI
  • First 15 all out, then Steady

Pull Set

  • 2 x [3x200], Send off interval T(1)+15s per 100
  • Paddles and Buoy, Band Optional – All swims b/l 5, relax as you have plenty of time, comfortable b/l swimmers can drop send off to T(1)+10s
  • Descend 1-3, 4-6 – descend is from easy/steady to mod-hard/hard pace

Cool Down

  • 5x100 ascend on greater of 20s RI and 2:00

 

Endurance, Strength and Power

Warm-Up, 3 x [5x100]

  • Set #1, Swim on T(1)+15s
  • Set #2, Kick with fins on T(1)+25s
  • Set #3, Pull with pads/buoy on T(1)+10s

Power Set, 20x50

  • Odds are 25 fly hard / 25 fr mod-hard
  • Evens are 35 hypoxic easy to steady / 15 blast very hard
  • Hypoxic are done 9/10/11/12/13 then repeat (that covers the ten even 50s)
  • Send off interval for all is the greater of 25s RI and 1:10
  • NOTE – IM swimmers or athletes looking for a tougher strength workout should do odds as full 50 stroke in IM order (fly, back, breast, free)

Strength and Endurance Set, 4x400

  • #1 is pull with pads and buoy, steady
  • #2 is pull with buoy only, mod-hard
  • #3 is pull with buoy only, hard
  • #4 is swim, easy with fins
  • Send off interval is T(1)+7.5s per 100

Cool Down with 200 easy mix of strokes

 

Endurance and Strength

  • W/u with 1200 continuous, alt by 100, cruise / pace (10s faster than cruise)
  • Kick Set with fins – 12x50, descend 1-3, 4-6… on 1:10 or min 15s rest
  • Pull Set – 4x400 descend on T(1)+5s per 100 pace
  • Speed Set – 6x50 as 25 no breathing, 25 build on 1:10 or min 20s rest
  • Swim Set – 2 x [4x100], all on T(1)+15s per 100, Set #1 descend with pads and fins, Set #2 descend with no gear
  • C/d with 200 easy mix of strokes

 

Power

W/u 400 free, steady pace

Speed Set

  • 4x50 hard on 10-12s RI
  • 6x50 hard on 5-7s RI
  • 2x50 very hard on 2-5s RI

Pull Power Set

  • 2 x [5x100, 4x25]
  • Set One, 100s are pull (pad, pullbuoy) on T(1)+5s per 100 pace, mod-hard
  • Set Two, 100s are pull (pad, pullbuoy) on T(1) per 100 pace, hard
  • 25s are all on 10s RI and done as 15 blast / 10 steady, no gear
  • 30s rest between sets

Kick Set, 4x200 kick with fins (mix of kick styles, no board) mod-hard on 15-30s RI

Swim Power Set #1

  • 2 x [4x100]
  • 100s are on T(1) +15s per 100 no rest between sets
  • Set One, 15 fly blast / 35 free steady / 15 bk blast / 35 free steady
  • Set Two, 15 br blast / 35 free steady / 15 fr blast / 35 free steady

Swim Power Set #2

  • 8x50 alt 25 no breathing / 25 blast with 25 blast / 25 easy
  • All on 20-30s RI

C/d with 200 easy mix of strokes

 

Endurance and Strength

W/u

  • “Unknown 100s” start at 2 min send off, and subtract 5s each repeat, when you miss a split then stop – slower swimmers start with a more generous send off
  • 4x150 steady pace, mid-50 non-free on 15s RI

Pull Set (pads only)

  • 2 x [4x200]
  • Set One, b/l 5 descend on T(1)+10s per 100
  • Set Two, b/l 3, descend on T(1)+5s per 100

Speed Set

  • 8x25 sprints on 20s RI
  • 8x50 sprints with fins on 25s RI

Endurance Set

  • 4x200 swim, descend steady to hard pace on T(1)+7.5s per 100

Cool Down with 200 easy mix of strokes

 

Power and Strength

W/u with 15 min continuous swimming mix of strokes, easy to steady pace

Power Set – 10 x [4x50, 1x50]

  • First 4 50s are hard on 5s RI (same send off interval the whole way!)
  • Last 50 is steady non-free with extra 20s on the send off interval
  • After the first five sets, take an extra minute rest

Kick Set – 500 straight with fins, mix of kicks

Strength Set – 10x100 IM on 20s RI, hold same interval

C/d with 200 easy free, buoy or fins OK

 

Power Endurance

W/u and Aerobic Power Set

  • 4x50, 4x100, 4x150, 4x200
  • Each interval distance on the same split, 10s RI
  • 50s are easy, 100s are steady, 150s are mod-hard, 200s are hard to very hard
  • 6x100, alt fin kick with drill, easy on 10s RI
  • 4x100 as 25/15/10/25/15/10 (if swimming short course then blast 15 off the far wall each time) descend on T(1)+20s per 100 pace

Power Set

  • 8x50, 25 all out with no push off, 25 steady on 30s RI
  • 8x50, alt 50 easy with 50 hard
  • 10x75, pull with buoy/pads, alt easy (5s RI) with hard (10s RI)

C/d with 200 easy mix of strokes

 

Endurance and Strength

W/u 2 x [4x100] descend 1-4 on T(1)+20s

Endurance Set – 3 x [3x200, 6x50]

  • 200s are pull with pads, buoy
  • 50s are swim on the greater of 1 minute and 10s RI
  • 200s Set one is T(1)+10s per 100 pace, reduce total split by 10s per set (last set on T Pace)
  • Sets are steady, mod-hard, hard

Kick Set with Fins

  • 20x50 best average on greater of 1 minutes and 10s RI
  • First half of the set should be belly kick with board
  • Second half should be alt fly kick on back / back

C/D with 200 ez mix of strokes

Strength and Aerobic Power

W/u with 500 easy swimming

Kick Set 2x[3x100]

  • Set One kick descend on greater of 2 min and 15s rest
  • Set Two kick/swim by 25 descend on greater of 2 min and 15s rest

Pull Set 4x4 mins

  • Aim for distance that results in 35-40s RI at steady pace, hold same distance and allow rest to increase as you descend 1-4, descend to very hard pace

Speed Set 6x50

  • #1, 3, 5 are fly / free
  • #2, 4, 6 are free / fly
  • Send off is greater of 30s RI and 1:15
  • Fly is sprint, free is easy

Main Set 4 x [2x100, 100]

  • Twin 100s are free mod-hard on 10s RI
  • Final 100 per set is IM, hard on 30s RI

C/d is 200 easy mix of strokes

 

Endurance and Strength – SCY

W/u with 400 easy to steady mix of strokes

Pull Set

  • Swim for 4:30 steady pace, rest 30s
  • Then on a send off of 3x5 mins, try to swim the same distance in 4:20, 4:10, 4:00
  • This is a pacing test set.  Can you descend properly?

Speed Set

  • 4x25 easy on greater of 30s and 10s RI
  • 50 blast all out

Kick Set

  • Alt by 25 kick / swim with fins
  • Mix strokes as desired, swim duration is the sooner of 800 and 12 minutes
  • Steady Pace

Main Set

  • Swim Mod-hard Free for Four Minutes, return to start, rest 20s then Swim 200 IM broken by 25 on greater of 30s and 5s RI, take extra 30s at end (so last 25 is swum on 1 min send off)
  • Repeat but take the extra 30s BEFORE the IM on the second set
  • Work the second 25 of each stroke (80% out, 90% back)

C/d with 200 easy mix of strokes

 

Endurance – SCY

W/u with 400 easy to steady mix of strokes

Kick Set with Fins

  • Twice through this one – 200 steady tempo on 20s RI, then 6x25 speed kick on 15 RI
  • 25s are all underwater, alt fly kick with flutterkick
  • Work the 25s

Pull Set

  • Swim 4x100 steady pace on 10s RI
  • Repeat with 5s RI and hold same pace

Main Set

  • 6x200 steady to mod-hard on 10s RI (goal is identical splits)
  • Extra minute rest then 4x200 on same send off, descend to max effort – first 200 of this set should be same pace as first group of 200s

C/d with 200 easy mix of strokes

 

Endurance and Strength – SCY

W/u with ten minutes easy to steady mix of strokes

Pull Set

  • 8 x 2 mins (aim for a distance that results in 10-15s rest at mod-hard pace)
  • #1-#5 are mod-hard
  • #6-#8 are descend to max effort

Speed Set

  • 4x25 easy on greater of 30s and 10s RI, then extra 30s rest
  • 50 broken by 25 with 5s rest at end of first 25, goal is perfect 25 splits (even)
  • Repeat the above taking 1 min rest after the 50

Kick Set

  • 8x100, with fins on 2 mins
  • Odds are kick steady pace with board
  • Evens are kick / swim by 25, swim is choice, descend to hard pace for #8

Main Set

  • Swim 20-30mins of 100s, all on 10s RI
  • Odds are easy pace free
  • Evens are hard pace choice (non-free), IM is recommended
  • Goal is a solid strength workout and learning to recover while swimming

C/d with 200 easy mix of strokes