Workouts
Workout Type | Description | Distance | Author | Actions |
---|---|---|---|---|
Aerobic |
Warm up 800-825 1200 m
400 swim choice
300: 100 drill, 100 kick
200 pull free
300: 100 drill, 100 kick
Mini 825-835 200 m
4 x 25 build IM
4 x 25 build choice
Drills 835-850 600 m
15 s rest between each interval
4 x 50 12.5 scull, 12.5 swim choice
4 x 50 25 kick on front, 25 kick on back (no board)
4 x 50 build through 50 swim choice
Main set: 850-920 1200 m
100 fly drill choice
200: 25 fly/75 free
100 back drill choice
200: 25 back/75 free
100 Breast drill choice
200: 25 Breast/75 free
100 free drill choice
200: free
Warm down 300 m
100 swim, 100 kick, 100 pul
|
3500 m | Logan Keirstead | View |
Aerobic |
Warm up 8-825, 1000 m 2 x (100 pull free, 100 back kick, 100 breaststroke, 100 dolphin kick, 100 free)
Pacing set 825-835, 400 m
4 x 50 free @ approx 200 m pace ~ 80% effort
15-30 s rest
4 x 50 ABF/IM @ approx 200 m pace ~ 80% effort
15-30 s rest
Drills 835-845, 300 m
10-15 s rest between each 25
2 x 25 Breast sculling
2 x 25 Breast kick
2 x 25 breast pull w dolphin kick
2 x 25: 2 kick, 1 pull
100 m breaststroke
Transition 845-850, 200 m
200 CHOICE
Main 850-920, 1400 m
4 x (50 kick, 50 drill, 200 build, 50 relax)
Odd: Free
Even: IM or ABF
Warm down 920-925, 200 m
100 drill choice, 50 kick, 50 pull
|
3500 m | Logan Keirstead | View |
Aerobic |
Warm up 8-825 (1000 m)
300 swim choice, 200 drill choice, 100 kick choice, 200 pull choice, 200 swim choice
Sprints 825-835 (300 m)
4 x 50 build w 15 - 20 s rest
100 relaxed
4 x 25 sprint w 30 - 40 s rest
100 relaxed
Drills 835-850 (300 m)
w 10-15 s rest
Encourage them to take their time
And concentrate on the drill
2 x 25 kick free no board, arms at side
2 x 25 kick free, one arm up, one arm at side, face in the water
2 x 25 6-kick switch
2 x 25 sculling arms overhead
2 x 25 1 arm free
50 free
Main 850-915 (1500 m)
4 x 75: middle 25 ABF (20-30 s rest)
2 x 150: free on 200 free time
300: IM (3 laps of each stroke) ~ 30-40 s rest
2 x 150: free on 300 free time
4 x 75: middle 25 ABF (20-30 s rest)
Warm down 915-925 (400 m)
100 pull free
100 drill choice
100 kick choice
100 free |
3500 m | Logan Keirstead | View |
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 |
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 |
Aerobic |
Warm up 8-825 900 m
200 pull free, 100 IM drill, 200 swim free, 100 kick choice, 100 pull free, 50 IM, 100 swim free, 50 kick choice
Mini 825-835 450 m
4 x 75 m swim sprint 5 m in and 5 m out of flags (middle is easy) ~ 15-20 s rest
2 x 75 m kick same as above
Transition 835-845 300 m
300 m swim - 100 free, 50 ABF (work on minimizing stroke count)
Main 845-915 1600 m
4 x 50 ABF: 70-80% effort - maintain same pace. ~ 15 s rest
2 x 200 m IM ~ 30 s rest
400 m free work on breathing patterns
2 x 200 m IM ~ 30 s rest
4 x 50 : 1 st 50 at 90%, 2nd at 80%, 3rd at 70%, 4th at 60%
~15 s rest
Warm down 915-925 400 m
200 drill choice
100 kick
100 pull free
|
3650 m | Logan Keirstead | View |
Aerobic |
Warm up (20 mins) 800 m 4 x (100 drill, 100 kick) 1) Reverse IM 2) Free 3) Back 4) IM Mini set (20 mins) 750 m 3 x 150 choice swim 1) 1st 50 m build 2) 2nd 50 m build 3) 3rd 50 m build 2 x 150 pull choice 1) 1st 75 m build 2) 2nd 75 m build Drills (10 mins) Breast kick ( focus on reaching heels to hands & finishing the kick ) 300 m 2 x 50 m breast kick hands at side on front 2 x 50 breast kick hands at side on back 2 x 50 : 1 breast kick, 1 fly kick Main (30 mins) 1400 m Round 1 – 15 mins, 70-80% effort 4 x 25 IMO @ 20 s rest 4 x 75 IMO (no free) 20 s rest 2 x 100 IM 20 s rest Round 2 – 15 mins 4 x 50 CHOICE @ 20 s rest 3 x 100 CHOICE @ 20 s rest 2 x 150 CHOICE @ 20 s rest
Warm down (10 mins) 500 m 100 free, 100 pull free, 100 kick choice, 100 IM drill, 100 choice |
3750 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)
|
3800 m | Logan Keirstead | View |
Aerobic |
Warm up 1000 m 200 free
50 fly kick, 50 pull free
100 breast
50 back kick, 50 pull free
100 back
50 breast kick, 50 pull free
100 fly
100 free kick, 100 pull free
Mini 500 m
400 free w options
1) time
2) 7 m and breathing
3) build each 100 m
100 relaxed
Main 2000 m
2 x (4 x 100 m (fly, bk, br, fr)
200 free build
400 m (100 free, 100 choice)
Warm down 500 m
200 swim choice
100 kick choice
200 pull free |
4000 m | Logan Keirstead | View |
Anaerobic Threshold |
This a long one... The sprints will push you past your anaerobic threshold but everything else should keep you below it. |
4200 m | Étienne Beaulé | View |
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