Workouts
Workout Type | Description | Distance | Author | Actions | ||||||||||||||||||||||||||||||||||||
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Aerobic |
First practice of season! Activation: Simple activation to get warmed up before practice in order to avoid injury. 10 x neck rotation (shoulder to shoulder) 10 x arm circles front (5/arm) 10 x arm circles back (5/arm) 10 x monkey swings 10 x hip rotation (5 to right, 5 to left) 20 x leg swings (10/leg) Anything extra you must do in order to prepare for your in water warm up. This may depend on any current injuries or discomforts you are experiencing, or anything you are being treated for at physio, massage therapy, etc. |
2350 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
Activation Warm up 830-850 1000 m
2 x (100 pull free, 100 IM drill, 100 dolphin kick on back, 100 swim choice)
4 x 50 decline @ 1:00
Drills 850-810 400 m
2 x (50 turns, 50 back)
4 x 50 turns
Main 810-845 1800 m
3 x
(50 fly kick
100 pull free
50 back kick
100 pull Breast
50 Breast kick
100 back pull
50 free kick
100 drill fly)
Warm down 845-855 200 m
50 kick, 50 swim, 50 pull, 50 drill |
3400 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
Activation Warm up 8-825, 1000 m
200 drill choice
200 kick with fins
200 pull free
200 IM drill with fins
200 swim choice
Sprints 825-835, 400 m
4 x 100 m choice stroke @ 20-30 s rest
1st: sprint first 25
2nd: sprint second 25
3rd: sprint third 25
4th: sprint fourth 25
Mini 835-850, 200 m
4 x
(25 dolphin dives ~ 15-20 s rest
1 min vertical kick
25 scull choice ~ 15-20 a rest)
Main 850-915 Broken 200 's, 400 m
2 x
(Broken 200 m:
25 m + 5 s rest,
75 m + 10 s rest,
75 m + 5 s rest,
25 m - 20 s = approx 200 m time)
Do this in heats depending on how many swimmers: 1-2 swimmers per lane/heat.
Try to have 2-3 heats.
Recommend doing one 200 m freestyle, and one 200 m another stroke/or IM.
Warm down 915-925, 300 m
100 swim choice, 50 kick, 100 swim choice, 50 pull
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2300 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
ACTIVATION 8-805 Neck, arms, hips, legs
WARM UP – 805-820 800 m 400 free (concentrate on stroke and turns *streamlines) 200 kick choice (opportunity to work on kick of your choice) 200 pull choice (concentrate on shoulder roll)
SPRINTS 820-840 400 m Choice* @ 20 s rest between each 25 m Swim: 4 X 25 (12.5 FAST, 12.5 EASY) 1 min rest Kick: 4 x 25 (SPRINT) 1 min rest Pull: 4 x 25 (BUILD) 1 min rest Swim: 4 x 25 (SPRINT) 1 min rest
FLY DRILLS 840-9
MAIN SET 9-920 1000 m 15 s rest after each interval 2 x (2 x 25 (90% effort), 2 x 50 (80% effort), 2 x 75 (70% effort), 2 x 100 (60% effort) ) 1st time – free 2nd time – choice
WARM DOWN 920-925 200 m 50 double arm back 50 kick choice 50 sculling choice 50 pull choice |
2400 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
Activate Warm up 830-850 800 m
200 free, 100 IM KICK, 200 free pull, 100 IM drill, 100 swim choice, 100 IM Turns 850-905
Mini 905-915
4x75 : 50 free, 25 ABF
Increase effort & rest
Bilateral breathe
Main 910-945 * try without fins
100 IM 2
200 50 fly/50 free 4
300 50 breast/50 free 6
400 50 back/50 free 8
300 50 best stroke/50 free 6
200 50 worst stroke/ 50 free 4
100 IM 2
Warm down 945-55
100 IM kick
150 free pull
100 swim choice
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3100 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
Activate Warm Up (800 m) 200 free, 100 drill worst stroke, 100 kick best stroke 200 pull, 100 drill best stroke, 100 kick worst stroke Mini Set (900 m) 4 x 75 m = 50 kick, 25 swim @ 1:20, 1:25, 1:30, 1:35 4 X 75 m = 50 swim, 25 kick @ 1:15, 1:20, 1:25, 1:30 4 x 75 m build @ 1:10, 1:15, 1:20, 1:25, 1:30 Breaststroke Drills (15 mins) 200 m Main Set (800 m) 200 build 1 min. wall sit 2 x 100 IM 1 min. plank 4 x 50 worst stroke 1 min. as many pushups as possible Warm Down (100 m) 100 m choice |
2800 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
Activate Warm Up (800 m) fins optional 200 free, 200 kick, 400 IM drill Mini Pull Set (600 m) 10-15 s rest 200 build every 50 individually 2 x 100 @ moderate pace 4 x 50 12.5 of every 25 is a sprint Main Set (1800 m) 6 x 25 kick choice 5 x 50 ABF (anything but free) 4 x 75 @ 80% (Pace times: 1:10, 1:15, 1:20, 1:25, 1:30) 3 x 100 IM (Pace times: 1:40, 1:45, 1:50, 1:55, 2:00) 2 x 200 Pull 400 IM (fins optional) NO DRILL Warm Down (600 m) 2 x (100 back kick, 100 free pull, 100 m alt 25 dolpiin dives, 25 double arm back)
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3800 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
Activate 8:30-8:45
Warm up: 4 x (100 drill, 100 kick) IMO
8:45-9:05
Mini: review front crawl and back crawl turns ( 400 m )
2 x (4 x 50 m)
9:05-9:45
4 x 25 @ sprint
4 x 50 @ ABF 80%
4 x 75 @ FREE 80 %
4 x 100 IM
4 x 125 @ build
Warm down:
200 m swim choice |
2900 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
Activate: (5 mins) Neck, arms, hips, legs Warm Up: (20 mins) 800 m
2 x (100 pull free, 100 kick fly, 100 backstroke, 100 drill IM) Mini Pull/Sculling Set: (15 mins) use bouy 600 m
4 x (50 m: 25 scull, 25 pull
50 m: 12.5 pull, 25 scull,12.5 pull
50 m: 25 pull, 25 scull)
Drills (15 mins: TBD)
Main Set: (30 mins) 15 s rest between each interval (1200 m)
50 fly, 100 back kick, 150 breast, 150 free kick, 100 fly, 50 back kick
50 fly kick, 100 back, 150 breast kick, 150 free, 100 fly kick, 50 back
Warm Down: 10 mins (300 m)
100 back, 100 breast kick, 100 pull free
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2900 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
Activate (neck, arms, hips, legs) Warm Up: 1200 m 4 x 100 m: SKDP (Swim, Kick, Drill, Pull), 4 x 200 m (SKDP) Mini SPRINT/Race Pace: 300 m 2 x 100 m "Broken 100" (25 m w 5 s rest, 50 m w 5 s rest, 25 m) subtract 10s from your total 100 m time to have "approx" race pace TODAY. Do 100 m EASY recovery between 2 x 100 m Kick/Pull Set: 600 m 2 x 100 kick build, 15 s rest 100 pull EZ 2 x 50 kick build, 10 s rest 100 pull EZ 2 x 25 m ALL OUT, 5 s rest 50 pull EZ Main Set (10 s rest after each distance): 600 m
Warm Down: 300 m 100 swim, 100 kick, 100 pull Stretching |
3000 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
A relatively easy workout. This was originally designed to be done in 1h (which will be a little more challenging). |
2400 m | Étienne Beaulé | View | ||||||||||||||||||||||||||||||||||||
Anaerobic Threshold |
Warm Up (805-825) 800 m 2 x (50 kick, 50 swim free > 50 kick, 50 swim breast > 50 kick, 50 swim back > 50 kick, 50 swim fly) Mini Set (825-835) WEAKNESSES 400 m 2 x (2 x 25 UW kick, 2 x 25 pull SPRINT, 2 x 25 fly kick on back, 2 x 25 worst stroke sprint) 15 s rest Stroke Challenge (835-915) 3 groups 600 m 3 x (4x50 @ 80%) 1 from blocks, 3 from push w 15 s rest between each interval 1) Best stroke ABF 2) Free Warm Down (915-925) 400 m 200 swim choice, 100 kick choice, 100 pull choice |
2200 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
Activation: Neck, arms, hips, legs Warm up (20 mins) 800 m: 200 swim choice, 100 kick on your back, 100 pull free 200 IM drill, 100 kick choice, 100 pull free Starts, Turns & Sprints (30 mins) 300 m 4 x 25 m starts w pull outs (video taped) Review Breast Turn 4 x 50 from middle (working on turn) Main (30 mins) 1600 m 400 IM, third lap of each 100 m = sprint *fins optional 400 free, every 100 m = build 400 choice, 50 kick, 50 pull 200 IM, every 50 m build 200 free, every 100 m build Warm down (10 mins) 400 m 100 IM drill, 100 breast kick, 100 pull free, 100 swim choice |
3100 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
Activation: 5 mins 10 x neck rotation (shoulder to shoulder) 10 x arm circles front (5/arm) 10 x arm circles back (5/arm) 10 x monkey swings 10 x hip rotation (5 to right, 5 to left) 20 x leg swings (10/leg)
Warm Up: 15 mins (800 m) 100 best stroke, 100 worst stroke kick, 100 best stroke drill, 100 pull free, 100 worst stroke, 100 best stroke kick, 100 worst stroke drill, 100 pull free
Sprints: 15 mins (400 m) Take 30 s rest between each sprint 2 x (8 x 25 m) alternating 25 m: 12.5 sprint/12.5 ez and 25 m build 1st time through kick 2nd time through swim
Backstroke Drills: 20 mins (TBD)
Aerobic: 20 mins Fast Lanes (1200 m) 4 x 75 free @ 1:20, 1:30 4 x 150 free @ 2:20, 2:45 300 free @ 4:00 (1:20 pace), 4:30 (1:30 pace) Medium Lanes (900 m) 4 x 75 free @ 1:40, 1:50 4 x 150 free @ 3:00, 3:15 Slow Lanes (600 m) 4 x 75 free @ 2:00, 2:30 2 x 150 free @ 4:00, 5:00
Warm Down: 10 mins (600 m) 200 swim choice 100 kick choice 200 drill back or free 100 pull free
Stretching: 5 mins |
0 | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
Activate 8:00-8:05: Neck, arms, hips, legs Warm up (8:05-8:20) 500 m 100 pull free, 100 kick back, 100 breaststroke, 100 fly drill, 100 swim choice Mini set, IM drills ~ 30 mins & turns (8:20-8:50) 950 m 2 x 50 m: fly drill 1 arm 12.5 other, 12.5 15 s rest. 2 x 50 fly kick 15 s rest 50 m (fly to back) 15 s rest *sprint in and out of turn 2 x 50 m: back drill 1 arm 12.5 other, 12.5 15 s rest.2 x 50 m back kick 15 s rest 50 m (back to breast) 15 s rest *sprint in and out of turn 2 x 50 m: breast drill 2 kick/1 pull 15 s rest. 2 x 50 m breast kick 15 s rest 50 m (breast to free) 15 s rest *sprint in and out of turn 2 x 50 m: free drill 1 arm 12.5 other, 12.5 15 s rest. 2 x 50 flutter kick 15 s rest Main ~ 30 mins IM mini SETS w Lane rotation (8:50-9:20)1400 m LANE 1-2 (10 mins) VIDEO TAPING LANE 2 x 200 IM (video tape first 200 IM), second 200 IM (can wear fins), 2 x 100 IM w 20 s rest LANE 3-4 (10 mins) 2 x (100 m: 25 sculling/25 swim, 100 m: 50 m 1 arm swimming/50 swim) LANE 5-6 (10 mins) 2 x (100 m: 25 underwater kicking/25 kick on back, 100 m: 50 kick w board, 50 kick no board) Warm down ~10 mins (9:20-9:30) 300 m 100 pull OR kick choice, 100 IM drill, 100 swim choice |
3150 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
1 KM swim challenge for time Activation: Neck, arms, hips, legs Warm up (20 mins) 800 m 2 x (100 swim, 100 kick, 100 pull, 100 drill) Mini set (20 mins) 600 m 2 x 50 free from middle (work on freestyle turns: fast IN & OUT of wall) @ 15 s rest 2 x 100 WORST STROKE (NOT FREE) @ 20 s rest 2 x 50 free from middle (work on freestyle turns: fast IN & OUT of wall) @ 15 s rest 2 x 100 BEST STROKE (NOT FREE) @ 20 s rest Drills (10-15 mins) Freestyle drills TBD by Shelby Main (20 mins) 1 KM swim challenge for time, 1000 m Josh 12:56 ~ 1:18 / 100 m Etienne: 14:45 ~ 1:28 / 100 m David 14:53 ~ 1:29 / 100 m Donna 15:35 ~ 1:34 Genvieve 15:20 ~ 1:32 Christine 19:56 ~ 2:00 / 100 m Jean Marc 16:45 ~ 1:40 / 100 m Reno 16:39 ~ 1:40 / 100 m Charles 18:35 ~ 1:52 / 100 m Jean Guy 21:20 ~ 2:08 / 100 m Dave 18:25 ~ 1:50 / 100 m Marie Eve 27:25 ~ 2:44 / 100 m Tanya 27:23 ~ 2:44 / 100 m Warm down (10 mins) 300 m 100 ABF, 100 kick choice, 100 pull free |
2700 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
Activation 8-805: Neck, arms, hips, legs Warm up 805-825: 800 m 2 x (100 pull, 100 kick, 100 swim) 4 x 50 decelerating Sprints 825-845: 400 m 4 x (4 x 25 IM) 20 s rest per 25 m 1st time: build 2nd time: sprint 3rd time: 1st 12.5 sprint, 2nd 12.5 ez 4th time: 1st 12.5 ez, 2nd 12.5 sprint Main 845-915: 1500 m 5 x 300, 30 s rest 1) 300 IM 2) 100 worst stroke, 100 best stroke 3) Free 4) 100 pull, 100 kick 5) Each 100 = build Warm Down 915-925: 400 m 100 IM drill, 100 swim choice, 100 pull free, 100 kick choice |
3100 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
Activation: Neck, arms, hips, legs Warm Up: 700 m 200 pull free, 100 kick back, 50 fly, 200 kick choice, 100 fly drill, 50 back Kick Set: 700 m (including 4 mins of v.kick as 50 m of swimming) 4 x 75 m kick on front (fly or flutter), 15 s rest 25 m swim EZ 4 x 1 min vertical kick HARD (fly or flutter), 1 min rest 25 m swim EZ 4 x 75 m kick on back (fly or flutter), 15 s rest Breaststroke kick drills: 100 m 2 x 25 m egg beater on back 25 m kicking hands on front 25 m kicking hands on back Pacing Set: 800 m PICK YOUR PACE. GOAL: keep same pace through whole set. 20 s rest between each interval, adjust your pace as you go through th set (most likely to slower pace time). Set should be done using 1 stroke, OR IM.
Warm Down: 300 m 100 swim choice, 100 pull choice, 50 double arm back, 50 dolphin dives |
2600 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
"Test set": 1 km challenge!! |
0 | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
Warm up 830-850 1000 m
2 x (100 pull free, 100 kick choice, 100 back drill, 100 breast drill, 100 dolphin kick)
Sprint set 850-905 600 m
3 x (100 build, 50 : 25 sprint, 25 ez, 50 kick build)
Main set 905-945 1500 m
2 x
( 150 free on 200 m free time ~ 60% 15-20 s rest
400 free - streamline 7 m after flags, work on bi lateral breathing patterns)
150 ABF on 200 m time ~ 60% 15-20 s rest )
100 kick relaxed between set of 2.
Warm down 945-955 300 m
100 swim choice, 100 drill choice, 100 pull OR kick choice |
3400 m | Logan Keirstead | View |
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