Swim Workout Sunday March 16


Warm up with 500 yards/meters done this way:
50 Easy freestyle
50 Easy backstroke
100 pull freestyle
50 kick left side
50 kick right side
75   Sprint 50, easy 25
75 Again,
50 Sprint

Main Set: Golfing!!
16 x 50 yards/metres done this way:  (400yards/m)

Swim 50 at a moderate fast pace. Challenge yourself. 
Count your strokes, - a cycle is each time your left or right hand enters the water. Note your time.

Add the two numbers together for your par score – for example, 45 seconds plus 25 strokes – a par of 70.  We want to lower our par score.

Perform the set of 14 x 50 yards, starting a new 50 at the 1 minute mark.
Count your stroke cycles for each repeat, adding that number to your time for each repeat.
Compare this number to your par.

Goal: Can you lower the time and stroke count? If so, what did you change to accomplish this?  TECHNIQUE IS MORE IMPORTANT THAN BRUTE FORCE.  Can you decrease the rest and still stay efficient?
Think: Lower time, lower stroke count =  more energy.

Then!! There’s More!

  4 x 100 yards/metres done this way:
100 moderate
30 sec rest
100 fast
30 sec rest
100 faster
30 sec rest
100 sprint!
1:30 sec rest

Repeat
Cool down with 300 mixed strokes, begin with backstroke, then breaststroke, then freestyle but easy relaxed form.

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Swim Workout  Sunday, March 9

Warm up with 2 x 300 done as 100 free, 100 non-free, 100 kick (50 left, 50 right) L3 - 4

Main Set: L4.5
6 x 75 with the last 25 sprint effort, 10 s/r between
3 sets of 5 x 100 (L5) with 10 s/r between each 100, 2 minutes between each set of 5
Cool down with 200 non free choice strokes, but no freestyle.

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Swim Workout Sunday, Feb 24th

Warm up with 400 swim of mixed easy choice strokes

Then 300, done as 100 easy, 100 moderate, 100 strong  Then 200 done as 50 kick, swim 50

Now, 6 x 200 done as negative split with 30 s/r in between each (Swim first 100 strong, then the next 100 between 5 - 10 faster)

6 x 100 done as _*maximum effort,*_ done this way

100 with 30 s/r
100 with 25 s/r
100 with 20 s/r
100 with 15 s/r
100 with 10 s/r
100 with 5 s/r

Then 200 done as 50 kick swim 50
Cool down with 100 backstroke

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Swim workout February 17th

8 x 50 choice moderate building to very strong effort
3 x 1000 done as:
    1. Pull as 100 easy, 100 hard
    2. 200 free moderate, 50 hard
    3. 200 free, 200 non free (Yikes!)
    4. 100 free count your strokes,
    5. 50 easy
3 full sets of this
100 easy kicking on back with fins or not.
Done.

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Swim Workout for January 27th


Warm up with 8 x 100 done this way:    30 s/r in between each
    200 easy, L2 - 3
Now,
1.    25 (drill) finger tip drag, swim 50, 25 kick L3
2.   25 one arm catch up, 50 kick, 25 free L3
3.   25 sprint, 50 kick, 25 sprint L4
4.   25 sprint, 50 backstroke, 25 sprint L4
5.   25 easy, sprint 25, 25 easy, 25 sprint
6.   25 sprint, 25 easy, 25 sprint, 25 easy

Now, This set at L4.5 ++                 This set performed 3 - 5 sets
(Ideally 5)
    Swim 25 (L4.5 ++), 25 easy, 30 s/r
    Swim 50, 50 easy, 30 s/r
    Swim 100, 100 easy, 30 s/r

You can perform your "easy" as breast, back, kick whatever you choose to work on. Ensure that "swim" is at max effort = L4.5++

Cool down with 50 back, 50 free...long easy relaxed strokes  x 2


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SWIM WORKOUT FOR JANUARY 20

WARM UP WITH:

300 Y/M DONE THIS WAY: 
    50 KICK, 50 FREE AT L3, 50 KICK, 50 FREE AT L4, 50 KICK, 50 FREE AT L5

20 X 50 DONE THIS WAY:
    1 EASY
    1 MODERATE EFFORT L4
    1 STRONG EFFORT L5
    1 FAST L5+
*Note:  Time your Moderate effort and be from 5 to 10 seconds plus faster on your strong and sprint efforts.*

15 S/R IN BETWEEN EACH

300 Y/M EASY SWIM done this way:

    50 -  finger tip drag drill
    50  - backstroke
    50 - one arm catch up
    50 - backstroke
    50 - finger tip drag drill
    50 - backstroke

Done

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January 12 Swim Workout: Key word: ENDURANCE

Warm up with 400 y/m of easy swim done this way:

25 kick left or right, 75 swim at an easy building to moderate pace with the last 100, 4 times in total 10 seconds rest (s/r) in between each 100

9 x 50 done this way:
1 easy swim, 1 moderate swim, 1 sprint, 20 s/r, repeat for three sets total. 10 s/r in between each 50

3 x 500 done this way: with 30 s/r in between each 500

1st set -  done at moderate to challenging pace, L4 - 4.5 2nd set - with pull (& paddles if you like the extra challenge) done at challenging, strong pace, L4.5 - 5+ (STRONG EFFORT!) 3rd set - no toys, swim at L4.5 - 5+ (FLY ACROSS THE POOL!)

Cool down with 200 y/m of best backstroke and/or breast stroke.
Stretch on deck, shoulders, triceps, hams and calves. Your done.

If you want some extra yardage add another set of 500 y/m with pull only after last set.
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Sunday November 11 Swim Workout

Warm up with 200 m easy swim.

4 x 75 done this way, 25 drill, 50 fast, 15 s/r in between each
    Drill 1 - Fists closed
    Drill 2 - kick on right side
    Drill 3 - Shark
    Drill 4 - Kick on left side

Then, 16 x 25 with pull done this way: 1 very fast, 1 easy, repeat until you have completed 16 in total.

100 m easy swim
4 x 50 done this way: 1 fast as you can go - 1 easy, with 20 s/r in between each

12 - 15 x 100 done this way:
1 00 easy, 100 moderate, 100 as fast as you can go! Repeat until you have completed 12 - 15.

400m cool down with mixed strokes
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Tri It Regina Swim Workout for November 4/07 Aerobic Swim Session


Warm up:
400 yds/m of easy swim  L2 - 3
Then, 300 done this way:
25 kick, swim 75 x 3 L3
200 done this way:
100, breathing every 3, 5, 7, and 9 stroke. x 2 200 done this way:
fists closed 25, swim 25 x 4  L3.5 100 easy swim, L3
Pulls:  10 minutes swim.  Focus on good technique and using the pull to reach and extend, steeper and deeper, feel the buoyancy  L4+
Builds strength!!
100 kick  L3+
200 done with fists closed, swim  25 x 4 L4 200 done this way:
100m, breathing every 3,5,7, and 9 stroke. x 2 300m done this way: first 10 yds/m of every 100 m quick, the rest moderate L5/4 400m easy L2


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Swim Workout for October 28

Aerobic threshold work - holding faster speeds for longer periods.....
*
Warm up* with 200 m/yds. swim easy freestyle

10 x 50 done this way:
    2 x kick on sides with 15 s/r
    2 x fists closed, 25 free with 15 s/r
    2 x kick on sides with 15 s/r
    4 x with 25 STRONG, HARD effort, 25 easy, 20 s/r in between each

*Main Set:*
4 x 100 pull HARD effort with 5 s/r in between each 50 free easy swim
4 x  100 HARD effort with 5 s/r in between each 100 free easy swim
8 x 50 HARD effort, with 5 s/r in between each

*Cool down* done this way:
300 free easy swim
    25 kick, 75 swim easy x 3 to cool down

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Tri It Regina Swim Session October 21st

Speed Session
Warm up with 400 m done this way:

175  freestyle, 25 kick x 2 (Zone 2 – 3)
  8 x 25 done this way:  half a length FAST/HARD, half a length easy, 15 s/r after each (zone 3)

Main Set:
4 x 100 pull/paddle.  Moderate to hard effort (Zone 4+) Put toys away.

Then,  25 FAST as you can go, 20 s/r
            50 FAST as you can go, 30 s/r
            25 FAST as you can go, 20 s/r
            100 FAST as you can go, 60 s/r
            Swim 100m very easy
Repeat this set twice

Cool down with 300 m pull only, easy effort (Zone 2 – 3)
100 m easy swim (Zone 1)

  2,600 m/yards
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Tri it Regina Swim Session Sunday, October 14, 2007


Warm with 200 yds/metres of mixed strokes

8 x 50's done this way:
2 x swim on 10 sec rest; 2 kick on sec rest
2 x swim on 10 sec rest; 2 kick on sec rest

12 x 25 drill and freestyle swim on 10 sec rest
On odd numbered lengths, do drills: catch up drill, finger tip drag drill, kick drill on even lengths do freestyle swim 

Main Set:
3 x 200m with paddles and pulls (optional) - 1 easy, 1 moderate, 1 strong effort! 15 sec rest after each.
4 x 100m with no toys, 1 easy, 1 moderate, 1 strong, 1 easy.  15 sec rest after each.
5 x 50m with no toys, 1 easy, 1 moderate, 1 strong, 1 moderate, 1 easy. 15 sec rest after each.

Cool down:
200m done this way: 25 kick on sides, 75 swim easy x 2.

Have fun!!


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Tri it Regina Swim Session  - Sunday, September 30/07

Warm up with mix strokes to total about 500 – 600 m. Be sure to include some kicking drills, backstroke……last 100m of set sprint 25 m; easy 25m, sprint 25, 10 s/r; sprint 25m.  Take a 3 minute break.

Now,  The 100 Benchmark Test

The goal is to complete 10 x 100 as fast as you can with approximately 40 seconds rest between 100s.

The pace time is determined by the first 100 m interval completed.  Take 40 to 45 seconds rest before the next interval. Goal is to stay strong, consistent but give it everything you have.  Do not deliberately slow down, or you won’t benefit from this workout.

200 easy mixed strokes cool down. Done.

Note your time someplace, such as a training journal. Then perform this in 4 – 5 weeks to see if you have progressed!

Good luck and have fun!

Cheers!

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TRI IT REGINA SWIM SESSION FOR SEPTEMBER 23RD , 2007

Warm up with 500 yards/meters done this way:
50 Easy freestyle
50 Easy backstroke
100 freestyle, long exaggerated smooth, gliding strokes
50 kick left side
50 kick right side
75   Sprint 50, easy 25
75 Again, as above
50 Sprint, all out effort!

Main Set: Key to this set, your intensity. On a scale between 1 – 5, with 1 being easy, make this effort at a minimum of 4. Challenge yourself.

100 Free,  5 sec rest
200  Free,  10 sec rest
400 Free,  30 Sec rest
800 Free,  45 Sec rest
400 Free,  30 Sec rest
200 Free,  10 Sec rest
100 Free
You are finished.

Cool down with mixture of backstroke and free for 200.
Total of 2,900 yards


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May 2/07

W/U

Begin at shallow end of pool, 25 m/yds. of dolphin dive working into,
200 m/yds of easy pace free style alternating every 50 with backstroke.
50 m/yds kicking on side, right (fins if you must)
50 m/yds kicking on side, left
50 m/yds backstroke pick up the pace to moderate exertion
50 m/yds free style, moderate to hard exertion, heads up every 6th stroke
4 x 25 sprint with 10 sec recovery; this set two times.                                                
(600 m/yds)

Main Set:

Do this at a true hard/easy rate of exertion.  “Hard” would be defined as you need a rest at the end of the set which is the “Easy”.  Easy is just that, easy relaxed, recovery exertion level.  Option: easy could be backstroke if you like. No fins, no whining. That said, get busy:

25 hard, 25 easy
50 hard, 50 easy
75 hard, 75 easy
100 hard, 100 easy
150 hard, 150 easy
200 hard, 200 easy
150 hard, 150 easy
100 hard, 100 easy
75 hard, 75 easy
50 hard, 50 easy
25 hard, 25 easy                                                                                                                      
(2,000 m/yds)

Cool down – go home.                                                                                                         
(2,600 m/yds.)

GOOD LUCK TO EVERYONE COMPETING AT ICEBREAKER!!!   STAY STRONG!!

March 28/07

Here is a few drills we are going to work on to keep refining our swim stroke.  Even the best swimmers are always working to refine their stroke. With that in mind, tonight’s emphasis is drills and a sprint session.

1. One arm freestyle; first with the other arm out front then with it to your other side;

2. Catch up;

3. Alternate breathing; read: bilateral

4. Fingertip drag on recovery (where are your fingers?)

5.  Roll drills trying to maximize time spent on each side (flat is still the slowest position in the water); and

6.  Slow stroke, trying to minimize the number of strokes per lap without compromising form.

6 x 150 done this way: (Kicking is performed on your sides, alternating between left and right, no boards.)

25 kick, 50 drill, 75 swim with 15 sec rest in between each

Pick a drill from one of each of the points listed above. For #3, if you are already a bilateral breather; swim with fists closed for six strokes, then six strokes open, repeat for the 50.

MAIN SET:

4 x 150 pull on 20 sec rest, then 15 sec, then 10 sec, then 5 sec rest. Alternate with paddles on two sets

20 x 50 in sets of four.  10 sec rest in between each 50, 30 sec rest in between each set of four. Key to this is: think fast and fit, get that heart pumping.  Strive to stay in good form and push your limits! Lung busting efforts!!  Stay hydrated with this workout.

COOL DOWN with 300 of each choice strokes.    (2,800 metres/yards)

Swim Workout for March 21/07

You might recognize this as a variation of Feb 21/07 workout – and you’d be correct!!

W/U: 500 meters/yards this way:

50 front crawl easy relaxed pace;
50 kick on right side, no fins
50 backstroke, easy relaxed pace;
50 kick on left side, no fins

100m free performed this way: over 25 meters at a time, breathe every 3rd stroke, then only the 5th stroke, then only the 7th stroke and finally only the 9th stroke. This is a hypoxic workout designed to challenge your lung capacity! Do  this exercise twice.

100 m done this way:  6 strokes of backstroke, 6 strokes of front crawl; alternate from back to front, switching it up the whole 100 m/yds. Moderate pace.
              (500 m/yds.)
MAIN SET: Getting aerobic!!

15 x 100 m/yds done this way:

25 at moderate hard effort, (you are working!)
25 at hard effort, (tough, but you can finish with a little left in you!)
25 sprint lung busting effort. Challenge yourself!! (You need that 25 to relax a bit)
25 easy pace or backstroke, moderate effort.
That’s your break….repeat for a total of 15 sets.

KEY TO THIS WORKOUT, KEEP THE ENTIRE FOCUSSED 75 M/YDS CONSISTENT FOR TIME, THEREFORE TIME YOURSELF.
               (1,500 m/yds.)

Cool Down with 200 m/yds mixed strokes that do not include front crawl.
              (2,200 m/yds.)

Swim Workout for March 14, 2007

W/U: (if you must…)
400 done this way:
50 freestyle
50 backstroke with fins!
100, easy, long relaxed strokes with emphasis on hand entry at 10:00 and 2:00 rather than crossing your mid-body line (eyes at the bottom of the pool…)
Now,
50 catch up right
50 kick on right with fins
50 catch up left
50 kick on left with fins       (400)

Main Set: Broken up 500’s  x 3   this way:
200 freestyle
200 freestyle (5 sec faster than previous)
100 kick with board
Begin with next set; you shouldn’t need a break after the kick.
           (1500)
Cool down:
300 choice strokes, easy relaxed pace     (2,200 yards/meters)

Wednesday Night Swim Session for Feb 28/07

Warm Up 600 m/yds done this way:

100 freestyle
50 backstroke
50 catch up right Drag or ripple fingers through the water directly under the elbow b/f entry
50 freestyle, three strokes open, three strokes closed fist
50 backstroke
50 catch up left Drag or ripple fingers through the water directly under the elbow b/f entry
50 freestyle, three strokes open, three strokes closed fist
50 kick on left side No fins
50 kick on right side No fins
25 backstroke fins if you like
25 freestyle
25 backstroke fins if you like
25 dolphin dives                                                          

Main Set: Mix It Up

2 x 175   done this way: 25 backstroke, 75 freestyle, 25 backstroke
50 freestyle easy relaxed pace                                    

1000 yard done this way, every 200 pull

Eg. 200 freestyle, 100 pull, 200 freestyle, 100 pull, 200 freestyle, 100 pull
4 x 25 on 30 sec.(yards)  :45 (metres)
                                                                
Cool down with choice.
Go home.


Wednesday, February 21, 2007 Swim Workout

Warm Up 500 m/yds done this way:

100 freestyle
50 backstroke
50 catch up right
50 catch up left
50 backstroke
50 kick on left side
50 kick on right side
25 freestyle
25 backstroke
25 freestyle
25 backstroke

Main Set:
15 x 100 m/yds done this way:

25 at moderate effort,
25 at hard effort,
25 sprint lung busting effort. Challenge yourself!!
25 easy pace or backstroke. That’s your break….repeat for a total of 15 sets.

KEY TO THIS WORKOUT, KEEP THE ENTIRE FOCUSSED 75 M/YDS CONSISTENT FOR TIME, THEREFORE TIME YOURSELF.

Cool Down with 200 m/yds mixed strokes that do not include front crawl.


Wednesday, February 14, 2007 Swim Workout

Warm Up with 300 m/yards with broken strokes. In other words,
100 freestyle
100 kicking on side, no fins, no boards, 50 left side, 50 right side
100 back stroke.  Take your time, don’t worry if your stroke sucks; slow it down, complete it with patience.

Main Set: Broken 400’s         4 x
Swim 200 and time it, take 5 sec break
Swim next 200 at least 5 sec faster than the first. 30 sec break in between each 400.
Concentrate on stroke efficiency; think reach down and long;
Think lengthening of the body;
Think eyes at the bottom of the pool;
Think I am fast!

Cool down: 200 done this way: Easy relaxed strokes
50 breastroke
50 backstroke
50 breastroke
50 freestyle

Stretch, go home!

Wednesday, February 7, 2007 Swim Workout

Warm up with 500 yards/meters done this way:
50 Easy freestyle
50 Easy backstroke
100 pull freestyle
50 kick left side
50 kick right side
75   Sprint 50, easy 25
75 Again,
50 Sprint

Main Set: Golfing!!
16 x 50 yards/metres done this way:  (400yards/m)

Swim 50 at a moderate fast pace. Challenge yourself. 
Count your strokes, - a cycle is each time your left or right hand enters the water. Note your time.

Add the two numbers together for your par score – for example, 45 seconds plus 25 strokes – a par of 70.  We want to lower our par score.

Perform the set of 14 x 50 yards, starting a new 50 at the 1 minute mark.
Count your stroke cycles for each repeat, adding that number to your time for each repeat.
Compare this number to your par.

Goal: Can you lower the time and stroke count? If so, what did you change to accomplish this?  TECHNIQUE IS MORE IMPORTANT THAN BRUTE FORCE.  Can you decrease the rest and still stay efficient?
Think: Lower time, lower stroke count =  more energy.

Then!! There’s More!

  4 x 100 yards/metres done this way:
100 moderate
30 sec rest
100 fast
30 sec rest
100 faster
30 sec rest
100 sprint!
1:30 sec rest

Repeat
Cool down with 300 mixed strokes, begin with backstroke, then breaststroke, then freestyle but easy relaxed form.
Go home.


TRAINSMART SOLUTIONS Swim Workout #10

Warm Up:
500m Done as:
100m free,
100m non free,
50 m kicking on right side, 50 m kicking on left side. Focus on finding your sweet spot and relaxing

100m free performed this way: over 25 meters at a time, breathe every 3rd stroke, then only the 5th stroke, then only the 7th stroke and finally only the 9th stroke. This is a hypoxic workout designed to challenge your lung capacity! Do this exercise twice.

Main Set:

5 x 400 m (Endurance Set)
Swim #1, 3 and 5 as a broken 400's. Meaning 2 x 200 and take 5 seconds rest in between with 30 seconds rest after each 400m....Goal is to negative split, meaning to aim to swim the second 200 faster than your first. Swim these hard!!!

#2 and #4 swim them steady state and use paddles and pulls if you like.

Cool down with 200 meters choice.


TrainSmart Solutions    Workout #2


Warm Up (Zones 2 - 3)
2 sets of 150m
Done as 100m free, 50m drill - 1 Catch up/1 Kick (no flutter board; on your sides, alternating/1 Non-free; backstroke, breaststroke....
4 x 25m free
Done as building to sprint effort with 20 sec recovery between each. Work hard to get that heart rate UP, UP!
      
Main Set: (Zone 4 - 5+) Honest Effort!
4 x 150m free
(1 x 50m at very hard, challenging pace, 100m steady
state, don’t loose too much of that heart rate...) 15 sec recovery between each set.

Try thinking: Am I “propelling” myself through the water or am I using a faster kick thinking that will help me be faster? Think about “slipping” through the water rather than trying to “move” the water.

4 x 200 first and last 50 of each 200 in Zone 5 with 30 sec rest in between each 200

Cool Down (Zones 4 - 3 - 2)
200m pull
100m done as 50 free, 50m non-free - but no kickboard stuff, maybe try backstroke?
100m easy free
2,200M Total

TRAIN SMART SOLUTIONS    Swim Workout No. 7

Warm Up: (Zone 3 - 4)

2 x 300m done as 100m free, 100m non free, 100m kick on your sides; alternating every 50m

Main Set: (Zone 4 - 5+)

6 x 75 with the last 25m sprint effort, 10 sec rest in between 75's

2 - 3 Sets of 5 x 100m (Zone 5)

Done with 10 sec between each 100

Then 2 minutes in between each set of 100's 

Cool Down with 200m free choice

TRAINSMART SOLUTIONS SWIM WORKOUT #6

This workout is designed to determine what your average pace per 100 metres is. Time trials are a great way measure your endurance. The key to this workout is consistency! But you need to swim for approximately 20 minutes and see how far you can go. The key is not to slow down during the second half of the swim. Finish the swim knowing you gave it everything you had. We’ll be performing time trials like this about every 4 - 6 weeks to help you test your strength and endurance. Use this time trail as a benchmark for future tests.

Times/Hundred:
  
100 metre

200 metre

300 metre

400 metre

500 metre

600 metre

700 metre

800 metre

900 metre

1000 metre

1100 metre

1200 metre

1300 metre

1400 metre