Workouts
Workout Type | Description | Distance | Author | Actions |
---|---|---|---|---|
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 |
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 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 1000 m
250 swim choice
250 pull
250 kick
250 drill choice
Kick set 825-835 300 m
2 x 75 back kick
1 min vertical dolphin
25 breast kick on your back
50 pull free)
Breathing Drills 835-850 400 m
4 x 25 (4 breaths, 3 breaths, 2 breaths, 1 breath) w 30 s rest
4 x 50 (6, 5, 4, 3 breaths) w 30 s rest
100 free (3-5-3, or 2-3-2)
Main set 850-920 1200 m
300 m free/pull (stroke count, think about finishing pull)
400 IM (good strokes and turns)
300 100 ABF, 100 free
200 IM (good strokes and turns)
Warm down 920-925 200 m
50 pull free, 50 kick breast, 50 backstroke, 50 choice |
3100 m | Logan Keirstead | View |
Aerobic |
Warm up 1000 m 400 swim
200 kick
200 drill
200 pull
Drills 855-905 200 m
Tae swimming
Sculling
1 arm pull w bouy
Golfing 905-920 500 m
(4 x 50) want lowest score : stroke count + time
50 swim choice
Main 700 m
300 : 100 swim, 50 kick build
400 : 100 reverse IM, 100 free
Warm down
100 swim ABF
50 pull
50 kick |
3100 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 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 |
Aerobic |
Warm up 1000 m 8-825
2 x (100 best stroke, 100 worst stroke kick, 100 free pull, 100 worst stroke, 100 best stroke kick)
Mini 400 825-835
100 IM DRILL
100 IM KICK
2 x 100 IM (good turns)
Drills - breaststroke 400 m 835-850
2 x 25 breast kick on front - kick hands
2 x 25 sculling - Elbows out wide
2 x 25 breast kick on back - kick hands
2 x 25 breast pull (no breathing with bouy)
2 x 25 2 breast kick / 1 pull
2 x 25 breast pull with dolphin kick, concentrate on shoulder shrug
2 x 25 1 breaststroke / 1 butterfly
50 breaststroke
Main 1400 m 850-920
4 x 200 m (alt free and IM) @ 80% ~ 15-20 s rest
4 x 100 m (alt ABF and free) @ 90% ~ 10-15 s rest
4 x 50 m free @ fastest possible pace 5-10s rest
Warm down 200 m 920-925
100 swim choice
50 kick choice
50 pull choice |
3400 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 |
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