A coached swim club for adults at all levels of abilityWorkouts
| Workout Type | Description | Distance | Author | Actions | ||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Aerobic |
Warm up 8-825 1200 m 300: 100 free, 50 ABF
300: 100 kick, 100 pull
300: 100 IM drill, 100 drill choice
300: build free each 100 faster than the 100 before
Kick sprints 825-835 300 m
4 x 25 kick descending (each 25 faster than pervious) w 20 s rest
4 x 50 kick build w 30 s rest
Drills 835-845 250 m
Review Breaststroke pull outs (we haven't worked on these much)
Pull out progression:
2 x 25 sculling elbows wide (over the barrel)
2 x 25 pullouts on the surface of the water
2 x 25 pull outs underwater
Review breaststroke turns
4 x 25 breaststroke turns from middle
Main 845-920 1600 m
4 x 50 choice stroke: try to minimize stroke count, strong arms, finishing pull and kick w 15 s rest
4 x 100 IM (modify IM based on ability) w 20-30 s rest
100 swim recovery
2 x 250: 200 FPP (fastest possible pace), 50 recovery w 30-40 s rest
400 m: 100 pull, 100 free work on stroke count, pulling all the way past your hip
Warm down 920-925 200 m
100 drill choice, 50 kick, 50 pull |
3550 m | Logan Keirstead | View | ||||||||||||||||||||
| Aerobic |
Warm up 8-825 800 m 400 free (build through the 400 m)
200 IM drill (fins optional)
200 pull choice
Mini set / drills 825-835 400 m
2 x (100 drill choice, 100 kick choice)
Fins optional - swim continuously
Main set 835-920 2000 m
2 x
(100 IM @ 80%, 20-30 s rest
100 free @ 80 %, 10-15 s
200 worst stroke swim relaxed
200 IM @ 80%, 20-30 s rest
200 free @ 80% 10-15 s rest
200 best stroke swim relaxed)
Warm down 915-925 200 m
200 m choice |
3400 m | Logan Keirstead | View | ||||||||||||||||||||
| Aerobic |
Warm up 8-830 (1100m) 200 free, 200 drill choice, 4 x 50 kick choice, 200 pull free
4 x 25 build
4 x 50 descending
Sprints 830-850
50 fly
25 back
50 Breast
25 free
50 back
25 Breast
50 free
25 fly
Transition set 850-9
200 pull free, 100 kick, 200 drill/swim
Distance 9-920
100 choice
Warm down
Video Turns |
2000 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 |
Warm up 8:30-8:50 1000 m 2 x (200 swim ABF, 100 drill or kick, 200 pull free)
Mini set 8:50-9 300 m
4 x 75 m
50 drill choice, 25 kick
Main 45 mins 9-945
Swim, kick, pull 1200 m
2 x
( 8 x 25 sprint
4 x 50 kick 25 EZ, 25 build
2 x 100 sprint in & out of flags )
Warm down 200
200 choice |
2700 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 |
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 830-850 1200 m 3 x (100 swim, 100 drill, 100 kick, 100 pull)
Choice stroke
Backstroke 850-905 250 m
*push off on back with dolphin kick in streamline
2 x 25 back kick shoulder roll
2 x 25 1 arm back
2 x 25: 6 kick
Review backstroke turn: practice count
2 x 50 back from middle
Breaststroke 905-920 250 m
*push off on front with pull out
2 x 25 Breast kick on front (kick hands)
2 x 25 breast pull no breathing
2 x 25 2 kick / 1 pull
Review breaststroke turn: practice
2 x 50 breast from middle
Main 920-950 1200 m
4 x 100 IM with 30 s rest (8)
4 x 100 free alternating 100 swim/100 pull with 15 s rest (6)
1 X 200 IM build each 50
1 x 200 free build through the 200
Warm down 950-955
5 min choice |
3100 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
|
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 |
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