December 30, 2009

Next to the last workout for 2009!!! Woo Hoo!!!!

10x 1:30 swims with 15 secs rest between each 1:30

Crazy IM's
6x200 IM - swim in any order of stroke as long as you do 50 of each
on 3:30 or 3:45 or 4:00

"The Pit"
A great sprint workout!!! Swimmer A is at one end, and swimmers B and C are at the other end. Each swimmer will sprint 50 yards. Swimmer A starts, after she flips and her feet pass the flags, swimmer B will begin and try and catch A. As soon as B's feet pass the flags, swimmer C will begin and try and catch B. Everyone is trying to NOT get caught by the swimmer behind, but each one IS trying to catch the swimmer in front! When A gets back to her wall, she lets B and C pass then begins her chase of swimmer C.
We did 3 sets of 4 sprints. Everyone was huffing and puffing!!! Loved it!!! :-)

4 sets of "descending ladders":
75, 50, 25 on coach start. Descending in speed, so the 25 was a sprint with a time goal

easy 200 swim

Total yards: 3600 - 3800 (depending on how far the 1:30 swim was)

December 29, 2009

Another Christmas workout...

400 swim
4x100 CI +5 secs
400 kick with fins
4x100 CI +5 secs
400 pull with paddles and buoys

3x 4x100 CI
1 MRBS


200 swim easy

Total 4300 yards

Dec 28, 2009

Here is the workout from Monday -

400 swim/kick with fins
16x25 kick with fins (fly/back/free) on :30
200 drill with fins (catch up or zipper drill)

4 times through with 1MRBS
1x200 (2xCI)
2x100 (CI)
2x50 (1/2 CI)

6x50 breast or back on 1:00
6x50 fly/free on 1:00
12x25 choice on :30 (every 3rd sprint)
100 easy

Total 4,000 yards

More swimming...

Here is a 4,000 yard workout we did in January. The focus of this practice was swimming with paddles.

200 swim free
200 kick breast or back
10x50's Drill/Swim on 1:10 (odd free/even stroke)
200 swim breast or back

Paddles:
200 pull free
20x25's on :30 (odd free/even back or breast)
swim 100 easy free (no paddles)
10x50's on 1:00 (odd free/even back or breast)
swim 100 easy free (no paddles)
5x100's on 2:00 free
swim 100 easty free (no paddles)

This is lots of paddle work. You might experience some soreness the following day...

Enjoy!

Senior practice

Each year I let the Seniors on the team lead one swim practice. They write the workout and "coach" the team. They usually use their "favorite sets" as the workout. This year the seniors really liked sprinting, so the workout was mostly 50's and 25's. :-)

Here it is... from Nov 25, 2008

400 free
300 back
200 breast
100 fly

10 x 50's on :45

20 x 25's fly w/fins on :30

6 x 50's - sprint 25, get out, do 10 pushups, then swim 25
(this was pretty tough! 60 pushups all together!)

200 drill/swim cool down

Total yards: 2400

(btw, our practices are 1 hour and 30 mins long)

Ladders

Some people love this type of workout and some don't. However, it is a great way to build up your aerobic endurance. The goal should be to keep the same pace throughout the whole set. Time your first "rung" on the ladder and then try and keep the same pace throughout. If you swim your first 50 in 40 secs, your 100 should be around 1:20, and so on... Keep your rest interval the same through the whole set. 15 - 20 secs is good to start with.

Here is an example of a ladder:
50, 100, 150, 200, 150, 100, 50
Total = 800 yards

To mix it up a bit: change strokes, use it as a kick set or pulling set, repeat the ladder 2 or 3 times to build your yardage.

I've used ladders for sprinting also:
25, 50, 75, 100, 75, 50, 25
This gets a little tough when you get to the 100.

For an even better aerobic set, make the distances farther:
100, 200, 300, 400, 300, 200, 100
Total = 1600 yards

This type of set can get long and boring. But, focus on stroke technique, turns, or breathing to get the most out of this type of workout.

Keep on swimming!!!!
Life is better when you are wet :-)

Cruise Intervals

Cruise intervals lets you work out at a pace that is just above what is comfortable, but not so fast that you can't make the set. It's that "Ugh! I hate this" pace. That doesn't sound very fun, but it is actually the pace you need to keep up in order to see improvement in your times.

Here's what you do:
Time yourself in a 600 yard swim. Keep a steady pace, but don't go too slow. Take your total time, convert it to 'total seconds', then divide by 6 (that's how many 100's you just swam) - then lastly convert that time back to minutes and seconds.

So here's the math example:
Dennis swam his 600 in 8:12. Converting that time into seconds = 492 seconds. Then you divide:
492/6 = 82
82 seconds = 1:22
That's the average time for each 100.

Are you with me so far? :-)

To creat a cruise interval (CI) for Dennis I added 10 secs to his average 100 time = 1:32 and then rounded up to 1:35. So his cruise interval is 1:35.

You can use cruise intervals for anything...
example:
warm up with 6 x 100's on CI + 10 secs
In this example, Dennis would do his 100's on 1:45 for his warm up

You can also challenge yourself and use CI -5 secs(or even -10 secs)! That would really get your heart pounding!

In a "main set" I use CI intervals with sets of 100's:
4 x 4 x 100's on your CI, 1 min rest between sets (1MRBS)
In this set the swimmer is swimming one set of 4 x 100's, then resting 1 min, then swimming another set of 4 x 100's, etc...

The goal is to get about 10 secs rest between 100's. If you are getting more than 10 secs rest, then you should probably decrease your CI.

You can double the CI for 200's or even longer sets (300's, 400's, etc). Once you find your CI you can really use the pace clock to your advantage. You will be in great shape!!!

You should re-time your 600 every so often to see how much you have improved. If you swim everyday, you can re-time after 2 months of training. If you only swim a couple of days a week then you might have to wait longer to re-time.

Here is a set we did Oct 29, 2003
6x100's CI +15 600 yds
6x50's breast 10 sec rest 300 yds
5x100's CI +10 500 yds
6x50's breast 10 sec rest 300 yds
4x100's CI +5 400 yds
6x50's breast 10 sec rest 300 yds
3x100's CI 300 yds
Total yards 2700

Everybody LOVES the Salmon Run....

Here it is - that special Christmas practice we did almost every year since Larry Davis brought it to us from his college. I think it was 1996? I still have my swimmers do this during Christmas practice! I'll post some pictures for you...






Salmon Run
60 x 50's on a minute
You have to get out and dive in for everyone. The goal is to make all of them.

It's a great 3000 yard set to do. Although it sounds easy (on a minute) it does get a little boring in the middle.

When we first started this I let swimmers skip 3.... Now I don't let them skip any!!!

Work on breathing... or should I say not breathing?

It's actually called "hypoxic" training. This workout will 'kick your butt'... It will help build your body's tolerance for swimming fast in oxygen debt.

Warm -up:
200 swim free
200 kick with fins (fly on stomach or back)
10x25's fly w/fins on :30
200 pull w/paddles and buoys
200 swim free
10x25's fly w/fins on :30

Main set:
10 x 50's build the 2nd 25 on 1:00
no breath 1st stroke off wall
no breath from flags to the wall

400 swim backstroke

20 x 25's w/fins on :30, take an extra 15 secs after the no breath 25
1st 25 - 3 breaths
2nd 25 - 2 breaths
3rd 25 - 1 breath
4th 25 - no breath
Repeat for all 20

We swam this practice early in the season - Total yards: 2700
You may want to add a cool down: 200 - 400 easy swim

Here is the first workout of many.... enjoy!

200 swim
200 kick
200 pull
200 swim

10x50's swim w/paddles (odd free, even choice) on 1:00

IM set
4x100 IM's on 1:45
6x50's fly w/fins on :50
4x100 IM's on 1:45
6x50's back w/fins on :50
4x100 IM's on 1:45
6x50's breast on :50
4x100 IM's on 1:45
6x50's free w/fins on :50

Total yards 4100

This was our team's first 4000 yard practice. It was swum on Dec 24, 2008.