Workouts
Workout Type | Description | Distance | Author | Actions | ||||||||||||||||||||||||||||||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
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 |
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 |
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 | ||||||||||||||||||||||||||||||||||||
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 |
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 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
|
2300 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 |
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 | ||||||||||||||||||||||||||||||||||||
Aerobic |
"Test set": 1 km challenge!! |
0 | 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 |
Showing 41 to 50 of 50 entries