Monday/Tuesday

WU:

4x150

1. swim, 2. drill, 3pull, 4. swim

20-30sec rest

Drill:

4x100 drill  :20sec rest

50 drill, 50swim

(even fingertip, odd 6 kick layout)

kick set:

2x (4x50) :15 sec rest

1. 25 hard, 25 easy  2. 25easy, 25hard

3. 50hard    4. 50 easy

main set:

4x25 distance per stroke :10sec

4x50 25 drill fist, 25 swim  :15 sec

4x75  pull/paddles

4x100 descend 1-4

150-200 cooldown

Sept. 19

Happy Birthday to Geoff - he turns 29 today!!

Friday/ Saturday, Sept. 19th

Warmup:
200 swim
4x50kick, odd free, even no free, on :15 sec
2x 100 drill, as 50 swim, 50 drill, on :15 sec
drill=catchup

Stroke Set:
10x50 :15-20sec
1. 25fly/25backstroke
2. 25breatstroke/25free

Do fly drill as alternate for fly if needed

Main Set:
100 pull/paddles (:15-20secsec), 2x 50 swim (odd easy, even fast) on :15sec
150pull/paddles (:15-20sec), 3x50swim (same as above)
200pull/paddles (:15-20sec), 4x50 swim
(1min rest) 200/400 negative split

200/300 swimchoice cooldown

Wed/Thurs

Warmup: 

200swim, 100kick, 200pull, 4x50 drill (armpit)

Kick set:

6x100m on 15sec rest as:

25kick easy, 25kick hard, 50 swim

Main Set:

4x300 on 30 sec rest

1. 50 fist drill, 100 swim, 150 neg split

2. 150 fist drill, 50 swim, 100 neg split

3. 100 fist drill, 150swim, 50 neg split

4. 150 pull, 150 swimchoice ( cool down)

Monday/Tuesday swim workout

W.U. 300 swim
100 drill (6k layout)
4 x 50 kick (25 br/25 free) on :10R
200 pull

stroke set: 4 x 150 on :20R
as: 25 one arm fly/25 fly swim, 50 back swim, 50 free swim

M.S. 800 broken
as: 300 pull on :30R
2 x 100 kick - no board - as 25 back/25 choice on :15R
4 x 75 swim on :15R (as 25 distance per strok/25 high turnover - spin/
25 optimum stroke count)

200-400 ez cool down (2400-2600m)

Friday/Saturday workout

W.U. 200 swim, 100 drill, 150 pull, 50 scull

M.S. 2 x 1000 broken
as: 400 swim, breathe 3,5,3,7 continuously - on :30R
6 x 50 kick as 25 Fast/25 ez on :10R
3 x 100 swim on :20R, as 25 free, 25 back, 25 free, 25 breast

100 ez (total 2600m)

Reminder - GWN

If you are planning on registering for the Great White North 1/2 Iron for 2009, this is a reminder that registration opens up at midnight on Sept. 15. This race typically sells out in a day or two, so register early!!

Wednesday/Thursday workout

W.U. 200 swim
4 x 50 kick on :15R
200 pull

drill set: 4 x 100 on :20R
50 drill/50 swim
odd: single arm even: FTD/catch-up

M.S.
2X { 8 x 25 (odd - fast turnover, even - stroke count) on :15R
4 x 50 (odd - ez, even - hard)
200 swim - negative split on :20R
100 pull - ez

100-200 ez (total 2500m)

Good swimming article

Here is a useful swimming article:

http://www.nytimes.com/2008/03/20/fashion/20fitness.html?_r=1&em&ex=1206158400&en=98e636a77671c09b&ei=5087%0A&oref=slogin

The benefits of practicing kick are outlined in the article. This is why we will be doing a lot of regular kick sets in practice (groan, groan)!!

Monday/Tuesday workout

W.U. 200 swim
4 x 50 kick on :10R
200 pull
4 x 50 drill on :10R (2 catch-up, 2 single arm)


K.Set:
4 x 100 on :15R
as 25 ez/50 fast/25 ez
Odd: free Even: no free

M.S. 2 x 700 broken
as: 4 x 25 drill on :10R
3 x 200 swim, descend 1-3 (fairly ez/smooth) on 3:45/4:00/4:15/4:30
drill = armpit touch (1st set), single arm (2nd set)

100 ez (total 2700m)

Saturday's workout - on your own

W.U. 400 mixer

M.S. 2 x 1000 broken
as: 4 x 100 - 25 drill/25 swim on :15R
drills = FTD and single arm
2 x 200 swim on :20R (long, smooth, low intensity)
4 x 50 swim - distance per stroke (count strokes) on 1:00/1:10/1:20/1:30

100-200 ez cooldown (total 2600m)

Thurs/Friday swim workout

W.U. 20o swim

4 x 50 as 25 drill/25 swim (drill - single arm) on :10R



K. Set

4 x 100 on :15R - no board

as: 25 Right side, 25 Left side, 50 swim



M.S.

2 x { 6 x 50 pull/band on 1:00/1:10/1:20 - every 3rd one fast

200 swim smooth on :30R



dr. Set

3 x 150 on :15R

as 50 drill/50 swim/50 drill [drill = catch-up/FTD combined]



150 ez (total: 2400m)

Welcome to the STARRT swim blog!

Please check here often for swim workouts, training and racing tips/information, and to post your own comments or suggestions. We will be posting each workout in case you miss one, and we will also be including additional longer distance workouts for those of you training for Ironman and Half Ironman races.

Lisa

September 3rd: Tuesday/Wednesday Practice

W/U
200/300 swim
100 drill- Fingertip
4x50 kick- on 10 sec rest (25free, 25breast)
100/200 pull

Drill Set
8x75m on 15sec rest
as: odds- 50 drill/25 swim (armpit touch)
evens- 25 drill/50swim (armpit touch and catchup)

Main Set
2x400m broken
as: 200 pull, 20 sec rest, 2 x50 kick- (25 easy, 25 hard) on 10 sec rest, 100 swim

1 minute rest in between sets

Cooldown: 200 m choice