Workouts
Workout Type | Description | Distance | Author | Actions | ||||||||||||||||||||
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Aerobic |
Warm up 900 m 200 free, 100 kick, 200 pull, 200 IM drill
4 x 50 descending
Free turns/mini set 400 m
2 x 50 - 5 strokes, somersault
2 x 50 - streamline 7 m off walls
4 x 50 - from middle, sprint in and out of wall
Main set 1600 m
10 - 15 s between each interval
200 free build
4 x 50 Breast
200 free build
4 x 50 back
200 free build
4 x 50 fly
200 free build
200 IM
Warm down 300 m
100 swim, 100 kick, 100 pull |
3400 m | Logan Keirstead | View | ||||||||||||||||||||
Aerobic |
Warm up 900 m 200 free, 100 kick, 200 pull, 200 IM drill
4 x 50 descending
Free turns/mini set 400 m
2 x 50 - 5 strokes, somersault
2 x 50 - streamline 7 m off walls
4 x 50 - from middle, sprint in and out of wall
Main set 1600 m
10 - 15 s between each interval
200 free build
4 x 50 Breast
200 free build
4 x 50 back
200 free build
4 x 50 fly
200 free build
200 IM
Warm down 300 m
100 swim, 100 kick, 100 pull |
3400 m | Logan Keirstead | View | ||||||||||||||||||||
Aerobic |
ACTIVATION
WARM UP 8-825 (1000 m) 100 free, 100 IM
2 x 50 pull free, 4 x 50 IM (12.5 per stroke)
4 x 25 kick free, 8 x 25 drill IMO (25 per stoke)
100 free, 100 IM
SPRINTS 820-835 (200 m)
30 s rest after each 25 (encourage 100% effort during the sprints) They are all stroke choice.
2 x 25 build
2 x 25 first 12.5
2 x 25 second 12.5
2 x 25 full sprint
TRANSITION 835-845 (300 m)
2 x (50 swim choice, 50 kick choice, 50 pull free)
MAIN 845-915 (1250 m)
Concentrate on how stroke count changes throughout the set! Try to maintain lowest possible stroke count
125 @ 80-90% effort, 15 s rest
250 pull recovery, long and strong, 10 s rest
500 every 100 m is a build, 20 s rest
250 pull recovery, long and strong, 10 s rest
125 @ 90-100% effort, 15 s rest
WARM DOWN 915-925 (500 m)
200 drill IM with fins
200 pull free
100 kick choice
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3250 m | Logan Keirstead | View | ||||||||||||||||||||
Aerobic |
Activation
Warm up 8-825: 3 x (100 swim, 100 kick, 100 pull) Mini 825-840 400 m
4 x 25 kick all out 30 s rest 100 kick EZ
4 x 25 pull all out 30 s rest 100 kick EZ
Drills 840-855 600 m
2 x (50 back kick shoulder roll
50 1 arm back
50 6 kick-switch
50 catch up over body not over head
100 backstroke)
Main 855-915 1200 m
4 x 150 IM (no free, 50 fly-Bk-br) @ fastest pace is 2:30
2 x 150 free @ fastest pace is 2:15
4 x 75 IM (no free) @ fastest pace of 1:15
Warm down 915-925 400 m
100 double arm back, 100 kick choice, 100 IM drill, 100 pull free |
3500 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 |
Activate
Warm up 900 m 8-830
200 pull free
100 kick
200 swim choice (ABF)
100 kick
200 free
100 kick
Drills 830-850 900 m
400 IM 1 arm, Breast 2 k 1 p
200 IM kick
200 IM : 50 scull/slow swimming, 50 swim
100 drill choice
Main set 850-920 1600 m
400: free
2 x 300: alt 50 free, 50 ABF
2 x 200: alt 50 EZ, 50 build
2 x 100: 50 kick, 50 pull
Warm down 920-925 200 m
200 Choice swim |
3600 m | Logan Keirstead | View | ||||||||||||||||||||
Uncategorized |
Warm Up 8-8:30 1200 m 200 free, 200 kick choice, 200 IM drill, 200 free, 200 pull 4 x 50 descending Starts and Sprints 830-845 200 m 8 x 25 (12.5 sprint, 12.5 ez) walk backs Turns and Sprints 845-9 400 m Review of flip turns - 8 x 50 from middle Main Set 9-915 600 m 8 x 75 IM alternating IM (no free) and Free @ 1:20, 1:25, 1:30, 1:35 OR REST = ~ 15 s on free, 10 s rest on IM Warm Down 915-925 300 m 100 swim choice, 100 drill choice, 100 kick choice |
2700 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 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 | ||||||||||||||||||||
Anaerobic Threshold |
Warm up: 100 free, 100 k free, 100 pull, 100 IM, 100 k IM,100 drill IM, 100 back, 100 drill back Kick 400 for time, 100 swim EZ
Breaststroke drills
3x (2 x 25 kick drill, 2 x 25 pull drill)
Main
4 x 50 @ fastest possible pace ~ 45
400 swim (sprint last 25 of each 100 )
3 x 50 ~ 45
300 (sprint last 25 of each 100 )
2 x 50 ~ 45
200 m (sprint last 25 of each 100 )
Wdown 100 kick, 100 pull
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3150 m | Logan Keirstead | View | ||||||||||||||||||||
Aerobic |
Warm-up 8-820 2 x
(100 pull free
100 kick choice
100 Im drill
100 swim choice)
Strength n speed 820-840
3 x
(25 scull choice
1 min vertical fly kick
25 : 12.5 strength, 12.5 sprint
50 kick 25 max 25 Ez)
Transition 840-850
100 drill 50 kick back
100 drill 50 pull free
100 drill 50 swim choice
Main 850-915
Warm Down 915-925 100 swim choice, 100 kick OR pull choice |
3150 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 (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 | ||||||||||||||||||||
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 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 |
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 |
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: 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 |
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 |
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