Sat. Dec. 5

W.U.
400 SKPS
6 x 50 as 25 drill/25 swim (odd = FTD, even = catch-up)

M.S.
2 x {8 x 25 on :10R
4 x 50 on :15R
2 x 100 on :20R
1 x 200 on 1:00R
**All as 1 fast, 1 ez (the 200 is fast!)

Cooldown:
200-300 ez
(Total: 2600m)

Thurs. Dec. 3

W.U.
5 x 100 (1. swim 2. kick 3. pull 4. fist 5. swim)


stroke set:
4 x {4 x 75 on :15R
Set 1: IM (Fly, back, breast OR back, breast, free)
Set 2: 25 DPS/25 Fast/25 ez
Set 3: pull
set 4: swim, descend 1-4

M.S. 4 x 200 on :20R
1. 50 6k layout, 50 swim x 2
2. pull - ez
3. swim - negative split
4. choice - ez cooldown

Total: 2500m

Tues. Dec. 1

Time Trial night! 400m or 800m

Congrats to everyone who showed up and participated!

Sat. Nov. 27

W. U.
400 swim
200 pull
4 x 50 kick

M.S.
8 x 25 on :30/:40 (1 ez, 1 fast)
8 x 50 IM order on :15R
8 x 100 desc. 1-4 on 1:50/2:00/2:10

300 ez
(2500m)

Tues. Nov. 24

W.U.
400 swim
8 x 50 as 25 drill/25 swim (odd: armpit, even: catch-up)

IM set:
8 x 50 IM order on :15R
fly/back, back/breast, breast/free, free/free

M.S.
300 pull :30R
3 x 100 swim descend 1-3 on 1:50/2:00/2:15
200 pull :30R
2 x 100 swim desc. 1-2
100 pull :20R
100 fast

100 ez
(total: 2500m)

Sat. Nov. 21

W. U.
200 swim
4 x 50 kick
200 pull
100 fist

drill set:
4 x 100 on :15R
odd: SA/swim
even: armpit/swim

8 x 25 head position drill
#1-4: odd - head buried (improper form); even: head higher than normal
#5-8: optimum head position

M.S.
2 x 500
as: 4 x 25 DPS on :10R
2 x 50 (25 Fast/25 ez) on :15R
100 Fast on 2:00/2:10/:20R
200 pull (neg split) on :30R

100-200 ez
(Total:2500m)

Thurs. Nov. 19

W. U.
200 swim
200 pull
100 kick
100 drill - 6k layout/fist

Fins:
8 x 100 on :15R
odd: 50 fly kick/50 free swim
even: 50 free kick/50 fly swim

M.S. 1000 broken
as: 4 x 50 descend 1-4 on 1:00/1:10
2 x 100 as 50 drill/50 swim on :20R (dr= SA, fist_
2 x 300 swim or pull on :30R (controlled breathing: 3,5,3,7)

100 ez
(total: 2500m)

Tues. Nov. 17

W. U.
5 x 100 (swim, pull, kick, swim, drill)

Stroke set:
8 x 75 on :15R
odd: 25 back kick/25 free sw/25 back swim
even: 25 fast/25 DPS/25 fast

M.S.
3 x 400
1: 4 x 25 (odd DPS, even fast)
100 IM on :20R
4 x 25 swim on :15R
100 pull (neg. split) on :30R

2. 4 x 50 swim (descend 1-4) on 1:00/1:10/1:15
200 pull - build on :30R

3. same as #1

200 ez
(Total: 2500m)

Sat. Nov. 14

W.U.
400 SKPS

M.S.
2 x 1000 broken:
as: 4 x 25 lung busters (3, 2, 1, 0 breaths only in each 25) on :20R
4 x 50 drill/swim on :15R (drill = catch up/FTD)
4 x 75 pull :20R
4 x 100 swim descend 1-4 on 2:00/2:15

100 ez
(Total: 2500m)

Thurs. Nov. 12

W. U.
200 swim
200 pull
200 drill/swim
100 kick

Fins:
8 x 75 on :15R
odd: 50 fly kick/25 fly swim
even: 25 swim/50 kick (choice)

M.S.
800 broken time trial:
400 fast on :20R
200 fast on :10R
200 fast
*800 time is total time minus :30sec

200 ez
(total: 2300m)

Tues. Nov. 10

W. U.
200 swim
150 pull
100 kick
150 drill

M.S.
4 x {4 x 75 on :20R
Set 1: IM (fly, back, breast)
Set 2: 25 drill/50 swim (drill = 6k layout)
Set 3: pull
Set 4: swim - descend 1-4

300 ez choice

Relay - fins (3 teams of 6)

Sat. Nov. 7

W.U.
300 swim, 200 pull, 100 kick

IM set:
8 x 50 on :15R
odd: fly/back
even: breast/free

M.S.
2 x 600 broken
as: 4 x 75 (50 drill/25 swim - 1 goggle breathing) on :15R
drills = FTD, catch-up, SA, 6k layout
300 smooth build (pull or swim) on :30R

4 x 50 kick (easy), no free
100 ez

(Total: 2500m)

Thurs. Nov. 5

W. U.
400 SKDS
4 x 25 build on :30/:40

M.S. 2 x 1000 broken
#1: 100 fast on :20R
200 neg. split on :30R
300 pull -build on :30R
400 fast on 1:00R

#2: 400 pull (neg. split) on :30R
300 fast on :30R
200 swim neg. split on :30R
100 fast

200 ez
(total: 2700m)

Tues. Nov. 3

W. U.
400 swim
300 pull
200 kick/swim
100 drill

M.S.
8 x 25 on :15R
4 x 50 on :15R
2 x 100 on :20R
1 x 200
*all as 1 ez, 1 fast

2 x 300 controlled breathing (pull or swim)
*breathe 3,5,3,7

200 ez
(total: 2600m)

Sat. Oct. 31

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

Fins:
5 x 150 on :20R
as: 50 fly kick (front or back)/50 side kick (25 R, 25 L)/25 fly swim/25 free swim

50 ez


M.S.
200 pull (-) split on :30R
4 x 50 (25 back/25 free) swim on :15R
200 swim build on :30R
2 x 100 IM on :20r
200 pull (-) split

100 ez

Thurs. Oct. 29

W. U.
300 swim

drill set:
4 x 150 on :20R
as: 50 kick, 50 drill, 50 swim
drill = FTD, 6k layout

M.S.
5 x 300
#1: pull :30R
#2: 3 x 100 kick :15R
#3: 50 drill/50 swim continuous
#4: 4 x 75 swim descend 1-4 on :20R
#5: pull

200 ez
(total: 2600m)

Tues. Oct. 27

W. U.
200 swim, 200 k/sw, 200 pull

drill set:
4 x 150 on :20R
odd: 50 SA/100 swim
even: 50 6k layout/100 swim

M.S.
4 x 25 DPS on :15R
4 x 50 descend 1-4 on :15R
4 x 75 pull on :20R
4 x 100 descend 1-4 on :20R

4 x 50 choice ez

(total: 2400m)

Sat. Oct. 24

W.U.
300 swim
2 x 50 kick
200 swim
2 x 50 kick
100 swim

stroke set:
8 x 50 on :15R
odd: fly/back
even: breast/free

M.S. 100 pull on :20R, 2 x 50 fast swim
150 pull on :30R, 2 x 50 fast swim
200 pull on :30R, 2 x 50 fast swim
250 pull on :30R, 2 x 50 fast swim

100 ez
(total: 2400m)

Thurs. Oct. 22

W.U.
200 swim, 150 pull, 100 drill, 150 kick

IM set: 4 x 150 on :15R
as: 25 fly/25 free
25 back/25 free
25 breast/25 free

M.S.
12 x 50 on 1:00/1:10/1:20
*every 4th one fast
8 x 50
*every 2nd on fast
4 x 50
*all fast!

100 ez
(total: 2600m)

Tues. Oct. 20

W. U.
300 swim, 200 pull, 100 kick

stroke set:
6 x 75 on :20R
as: 25 back kick/25 back swim/25 free swim

M.S. 1300 broken
as: 8 x 25 :10R
6 x 50 :15R
4 x 100 :20R
2 x 200 :30R
**all as 1 fast, 1 ez

150 ez
(total: 2500m)

Sat. Oct. 17

W.U. 400 SKPD

M.S. 2 x 900 broken
as: 8 x 25 on :15R (odd: steady head position/minimal breaths; even: 1-goggle breathing)
2 x 100 kick :15R
300 controlled breathing (breathe 3,5,3,7) on :30R
200 pull recovery :30R

200 ez
(Total: 2400m)

Thurs. Oct. 15

W.U.
200 swim, 200 pull
4 x 50 kick
4 x 50 drill

M.S.
200 (-) split on :30R
8 x 25 no free on :15R
200 (-) split on :30R
4 x 50 as 25 Fast/25 ez
200 pull ez recovery on :30R
2 x 100 swim (-) split on 1:50/2:00/2:15

kick set:
4 x 100 kick (as 50 no free, 50 choice) on :15R

Tues. Oct. 13

W.U. 200 swim, 100 pull, 100 kick

Dr. Set:
4 x {4 x 75 on :15R
Set 1: IM
Set 2 & 4: swim - steady pace
Set 3: pull (paddles)

M.S.
300 steady on :30R
200 strong on :30R
100 fast on :20R
4 x 50 fast on 1:00/1:10/1:20

100-200 ez
(total: 2600m)

Getting back on track with posting workouts....

Tues. Sept. 29
W.U. 200 swim
200 pull
2 x 100 drill/swim

Kick set:
4 x 50 (25 breast/25 free)
4 x 50 fly
4 x 50 back
-all :10R

M.S.
200 breathe 3,5 on :30R
4 x 25 breast swim on :10R
200 pull ez on :30R
4 x 25 fly
200 breathe 3,5,3,7 on :30R
4 x 25 back

100 ez
(Total: 2200m)



Sat. Sept. 26
W.U. 200 swim, 150 pull, 100 kick, 150 swim

Stroke set:
4 x 150 on :15R
as: 50 back/50 free/50 fly

M.S.
200 pull :30R
4 x 50 as 25 breast/25 free
200 swim on :30R
2 x 100 kick - no board :15R
200 pull - ez

200 ez
(Total: 2400m)

Good luck to those racing Ironman!

Make sure to get in the lake for a tune-up swim and to test out the wetsuits and water temperature. Good luck and have fun on Sunday!

The rest of the workouts until swimming resumes on Sept. 8 are all on your own- there is no structure. If you feel like swimming, just do some easy stuff with swim, kick and pull sets. You need a week or two of unstructured workouts, and it is encouraged to even take next week off prior to starting back up on Sept. 8. It's been a long year and you need a well-deserved break!

Any questions- post a comment or email us.

Monday/Tuesday (Aug. 24-25) *Ironman taper week

Ironman athletes: 1500-2000 on your own, include a set of 6-8 x 50 fast pace

Others:
W.U.
5 x 100
1. swim 2. pull 3. kick 4. drill - choice 5. IM

Fins:
4 x 200 on :30R
odd: 50 fly kick/50 choice swim (alternate strokes)
even: 50 back kick/50 free swim

M.S.
4 x 300 on :30R
#1: 100 fast, 200 steady
#2: 100 steady, 100 fast, 100 ez
#3: 200 fast, 100 ez
#4: 300 fast

100 ez
(Total: 2600m)

Wed. Aug. 19/Thurs. Aug. 20 (some are tapering for Kelowna)

W.U.
300 swim
200 pull
100 kick

Kelowna/Miquelon athletes:
4 x 50 build on 1:00/1:10/1:15

4 x 100 descend 1-4 on 2:00/2:15
4 x 100 @ race pace on 2:00/2:15

100-200 ez

Others:
drill/kick set:
8 x 75 on :15R
odd: 50 FTD/25 swim
even: 50 no board kick/25 swim

M.S.
3 x {4 x 100 descend 1-4 on 1:50/2:00/2:15
**Try and descend each set as well (i.e. 2nd set of 4 is faster than the previous set)

Cooldown: 200 ez choice

Monday/Tuesday August 17th...

WU:
4x100m
swim, kick, pull, swim

Drill Set:
4x150m :20 sec
50 one arm, 50 swim, 25 6kick layout, 25swim

Main Set:
10x50m- as every third one fast :10 sec rest
1min rest
8x50m- every second one fast: 15 sec
1min rest
6x50m- every one fast :20 sec rest

C/D; 200 pull, 100 swim

Fri/Sat. Aug. 14-15

W.U.
300 swim
200 pull
100 kick
2 x 50 fist
4 x 25 DPS

M.S.
300 swim - strong on :30R
4 x 25 fly on :15R
300 pull - paddles on :30R
4 x 25 back on :15R
300 swim - strong on :30R
4 x 25 breast on :10R

4 x 100 ez cooldown (include some easy kick) Total: 2400m

**Ironman athletes:
add the following set to the end of this workout:
2 x 1000 broken
as: 4 x 25 drill choice on :10R
4 x 50 kick on :15R
4 x 75 ez pull on :20R
4 x 100 swim descend 1-4 on :30R

200 ez (Total 4600m)

Wed/Thurs. Aug. 12/13

W.U.
300 swim
200 pull
100 drill - choice

K.Set (no board)
3 x 150 on :20R
as: 25 R side, 25 L side
50 swim
50 back kick

M.S.
2 x 700 broken
as: 4 x 25 drill (6k layout/armpit touch) on :10R
6 x 50 ez pull on :15R
300 swim - long and easy on :30R

150 ez
(2600m)

Mon/Tues Aug. 10/11

W.U.
400 SKPS
4 x 25 build to fast

M.S.
2 x 1000 broken
#1: 100 Fast on :20R
200 (-) split on :30R
300 pull on :30R
400 Fast on :30R

#2: 400 pull on :30R
300 Fast on :30R
200 (-) split on :30R
100 Fast

200 ez
(2600m)

Wed/Thurs and Fri/Sat workouts

Apologies for not posting this yesterday, both lisa and i forgot... from now on we;ll post three workouts at the start of every week so this does not happen again.

For the month we are doing one distance set, one fast/speed set and one recovery/drill set, if you are not racing or just want to maintain fitness then try doing half the main set for the distance workout if you feel it's too much, or bring your effort level down to 80-90 percent on the fast intervals...

Wed/Thurs
WU:
5x100
swim, pull, kick, swim, pull

stroke set:
30sec between sets

4x75 :15 sec
25back kick/25back stroke/25swim
4x75 :15 sec
506kick layout/25 swim
4x75 :15sec
descend 1-4
4x75 :15 sec
pull

main set:
3x200m :30sec
1. 1006kick layout/100swim
2. 200 neg split
3. 200pull

cooldown:
200m choice


Friday/Saturday:

WU:
300swim
100kick
200pull
4x75- 25fast/25DPS/25fast

Main Set:
-descend your pace as the intervals get shorter
-if you are doing ironman this is a good set to go through twice, pull the second set if you have too...

500m :1min
400m :45sec
300m :30sec
200m :20sec
100m

C/D:
2x50back/50free

Mon. Aug. 3/Tues. Aug. 4

W.U.
500 SPKDS

K.Set
3 x 150 on :15R
odd: 50 swim/100 kick
even: 100 swim/50 kick

M.S.
10 x 100 on 1:45/2:00/2:15
2 @ start speed, 8 @ mid race pace

5 x 100 on 1:45/2:00/2:15
2 @ start speed, 3 @ mid race pace

150 ez
(2600m)

friday-july 31st

WU:
300swim 200pull 100kick

drill set:
2x100-6kick layout :15 sec
2x100-catchup :15 sec

Main Set:
All pull done as build to solid pace and hold, recover on 100m-swims (mainly muscular)

150pull :30sec
100 swim- easy build :15 sec
200pull :30 sec
100swim-easy build
250pull :30sec
100swim- easy build
200pull :30 sec
100swim- easy build
150 pull: 30 sec

Cool down:
200swim- no free

june 27th/28th

apologies for not updating last week, lisa and i will be posting three workouts a week in august even though there will not be any coached training.

Monday/Tuesday:

warmup:
200 swim
150 kick
100 pull
50 drill fist

stroke set:
8x50 :15 sec
odd- 6kick layout
even- 25dps/25 fast turnover


main set:
5x300
1. pull :30sec
2. 3x100 kick (25 hard/25 easy) :15sec
3. drill/swim (50 fist/50 fingertip/50swim) :30sec
4. pull :30 sec
5. 4x75 IM :15 sec

cooldown:
200pull, 100 swim

Wed. July 15/Thurs. July 16

W.U.
200 swim, 150 pull, 100 kick, 100 swim

Drill set:
8 x 75 on :15R
odd: 25 FTD/25 fist/25 swim
even: 50 catch-up/25 swim

M.S.
200 swim (-) split, on :30R
8 x 25 fast/ez on :10R
200 swim (-) split, on :30R
4 x 50 as 25 fast/25 ez on :15R
200 pull on :30R
2 x 100 (-) split on :20R

200 ez
(total: 2550m)

Mon. July 13/Tues. July 14

W.U.
500 SKPDS

8 x 50 on 1:00/1:10
as 25 fast/25 ez

M.S.
3 x {4 x 75 @ 1500 pace on :15R
200 steady/strong on 1:00R

200 ez

(Total: 2600m)

Thurs. July 9/Fri. July 10

W.U.
200 swim
2 x 50 kick
100 pull
2 x 50 kick
100 swim

Stroke set:
4 x {4 x 75 on :15R
Set 1: IM
Set 2: 25 fast/25 DPS/25 fast
Set 3: pull
Set 4: Descend 1-4

M.S.
3 x 200 on :30R
1. 50 6k layout/50 swim
2. negative split
3. pull

200 ez

Tues. July 7/Wed. July 8

W.U.
300 swim
200 kick/swim
100 pull

drill set:
4 x 150 on :30R
as 50 FTD/50 kick/50 swim

M.S. 2 x 600 broken
as: 2 x 100 6k layout on :20R
200 pull on :30R
4 x 50 descend 1-4 on :15R

cooldown: 4 x 50 ez choice

Thurs. July 2/Fri. July 3

W.U.
200 swim
200 pull
2 x 100 kick
2 x 100 drill/swim

M.S. (GWN) 4 x 25 descend 1-4 on :15R
4 x 100 @ race pace effort on :20R

M.S. (others) 3 x {4 x 25 fast on :15R
4 x 100 descend 1-4 on :20R

200 ez
(Total: 2500m)

Mon. June 29/Tues. June 30

Most are tapering for GWN... so long warm-up and short main set with some fast intervals and lots of rest.

W.U. 400 swim
300 as 50 kick/50 swim
200 pull
100 drill (50 kickboard touch, 50 6k layout)

M.S.
8 x 25 on :15R
4 x 50 on :20R
2 x 100 on :30R
1 x 200
(all as 1 fast, 1 ez)

2 x 200 ez pull or practice sighting

(Total: 2200m)

Wed. June 24/Thurs. June 25

W.U.
5 x 100
1. swim 2. pull 3. kick 4. drill 5. swim

Kick set:
3 x 150 on :15R
odd: 50 swim/100 kick
even: 100 swim/50 kick

M.S.
10 x 100 on 1:45/1:55/2:05
2 @ start speed, 8 @ mid race pace (start fast, then settle into comfortable pace)
5 x 100 on 1:45/1:55/2:05
2 @ start speed, 3 @ mid race pace

150 ez
(Total: 2600m)

Mon. June 22/Tues. June 23

W.U.
300 swim, 200 pull, 100 kick, 100 drill
4 x 25 fast

M.S.
4 x 400
#1-3: descend 1-3 on :30R
#4: 2 x 200 fast on :20R

3 x 100 ez cooldown

(Total: 2700m)

Fri. June 20/Sat. June 21

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

Drill set:
4 x 150 on :15R
odd: 50 SA/100 swim
even: 50 6k layout/100swim

M.S.
4 x 25 DPS on :10R
4 x 50 swim descend 1-4 on :15R
4 x 75 pull ez on :15R
4 x 100 swim descend 1-4 on :15R
200 negative split swim

100 ez
(Total: 2600m)

Wed. June 17/Thurs. June 18

W.U.
300 swim
200 as 50 k/50 sw
100 as 25 DPS/25 fast

M.S.
300 pull on :30R
200 pull on :30R
100 pull on :30R

300 on :30R as 200 build/100 fast
200 on :30R as negative split
100 fast

100 IM on :30R
200 pull on :30R
300 swim build on :30R

100-200 ez cooldown
Total: 2600m

Mon. June 15/Tues. June 16

W.U.
200 swim
150 pull
100 drill
150 kick

IM set:
2 x 150 as 25 fly/25 free; 25 back/25 free; 25 breast/25 free
on :15R

300 swim continuous - practice sighting every 3-4 strokes

M.S.
12 x 50 on 1:00/1:10/1:20
*every 4th fast
8 x 50 on 1:00/1:10/1:20
*every 2nd fast
4 x 50 on 1:00/1:10/1:20
*all fast

100 ez
(Total: 2500m)

Fri. June 12/Sat. June 13

W.U.
300 swim
100 kick
200 FTD/swim
100 pull

stroke set:
4 x 50 (odd: fly/back; even: breast/free) on :15R
4 x 50 as 25 DPS/25 fast on :15R

M.S.
6 x 200 on :30R
#1-2: negative split
#3: pull
#4-6: descend 1-3

100 pull, 100 choice

Total: 2500m

Wed. June 10/Thurs. June 11

W.U.
200 swim
4 x 50 kick
200 pull
100 drill - choice

Fins:
8 x 75 on :15R
odd: 50k/25 sw - no free
even: 25 swim/50 kick - free

M.S.
2 x 600 broken
as: {4 x 25 drill (6k layout; fist)
6 x 50 pull on :15R
200 swim (-) split on :30R

100 ez cooldown
(Total: 2600m)

next week's workouts...

Both coaches will be away from June 3rd to June 7th, so the AM wed/fri/mon practices and the PM thurs/sat practices will be unsupervised. The workouts will be posted here and we will have someone post the workouts up on the board as well. If you are racing on the weekend, good luck! and have a good taper...

Monday/Tuesday June 1st/2nd

300swim
200kick 50kick/50swim
100pull

drill set:
4x25 DPS/catchup :10
4x50 25 6kick layout/25swim :10

Main Set:
400swim neg split :30sec
2x100 pull :15 sec

2x100 swim-neg split :15 sec
400pull :30sec

200swim neg split :20 sec
2x100pull :15 sec

C/D:
200 swim 50free/50no free

Wed/Thurs, June 3/4:
W/U:
5x100
swim, kick, pull, swim, 50fist/50swim

Stroke Set:
4x (4x50) :15 sec

1. first 4
odd=25fly(or one arm drill)/25back
even=25breast/25free
2. second 4
25 back kick/25 swim
3. third 4
25 DPS(distance per stroke)/25 fast
4. fourth 4
swim 1-4 descend

Main Set:

300pull :30sec rest
3x100 :15 sec swim descend

1minute

200 pull
2x100 :15sec decend

100-200 choice cooldown

Friday/Saturday:
W/U:
200swim
150pull
100kick
100swim

drill set:
8x75 :15sec
odd: 25 fingertip/25fist/25swim
even: 50 catchup(dps)/25swim

note: with catchup/dps swimming you don't have to to do the full ctachup, ensure you are not kicking too hard to make your stroke seem longer, start your next stroke when you feel you have lost your momentum or your body position is sinking.

main set:
200 swim neg split :30sec
8x25 :10sec
odd=distance per stroke, even =fast

200swim neg split :30 sec
4x50 :15sec
25fast/25 dps

200pull: 30 sec
2x100 neg split :15 sec

200 50free/50no free

Monday, june 8th/Tuesday:

300swim
100kick
200pull
50fingertip/50swim
4x25 dps :10sec

main set:

take about a minute rest between each set of 50's, recover with easy 50 swim

1. 4x50 odd fast/even easy :20 sec rest

50easy recovery swim

2. 4x50 descend 1-4 :15 sec rest

50easy recovery swim

3. 4x50 hold fast pace :10sec rest

50easy recovery swim

4. 4x50 hold fast pace :5 sec rest

50 easy recovery swim

5. 4x50 pull build :15sec rest

50 easy

cool down:
200 as: 50free/50no free

mon/tues may25th/26th

wu:
200swim
2x50kick
100pull
200swim

Fins:
4x150 :15sec
50fly, 50free, 50kick

Main Set:
2x600m broken

100pull :20 sec
2x50 build :15 sec
200 pull:30 sec
4x50m 25 fast/25easy :15 sec

100 easy cooldown

Friday/Saturday

wu:
5x100m
swim, kick, pull, swim, fist

stroke set:
4x (4x75m) 15 sec rest

1. IM
2.swim 25 DPS/25 Fast/25 DPS
3.200 pull
4. swim descend

Main Set:
3x 200m :20sec rest

1. 50kicklayout/50 swim
2. 200pull
3. 200 swim neg split

c/d:
200 swim easy

wed/thurs

wu:
200 swim
200kick 50/50
200pull

Drill Set:
4x100 :15 sec
odd=one arm
even= 6 kick layout

Stroke set:
2x 4x50m 1. fly 2. back 3. breast 4. free

Main Set:
1000 broken
4x25m DPS :10 sec
4x50 descend : 15sec
4x75 pull :15 sec
4x100 descend :20 sec

CD; 100-200 easy

Mon. May 18/Tues. May 19

W.U. 5 x 100 on :15R
1. swim 2. kick 3. pull 4. swim 5. FTD

stroke set:
8 x 75 on :15R
odd: 25 DPS/25 fast/25 DPS
even: 25 fly/25 back/25 free

M.S. (Pyramid)
4 x 25 on :10R (odd: DPS, even: fast)
2 x 50 (25 DPS/25 fast) on :15R
100 as 25 DPS/25 fast on :20R
3 x 100 pull (descend 1-3) on :20R

*1 min rest

3 x 100 swim (descend 1-3) on :20R
100 pull on :20R
2 x 50 (25 DPS/25 fast) on :15R
4 x 25 fast on :15R

100-200 ez
(Total: 2500m)

Fri. May 15/Sat. May 16

W.U. 300 swim
200 pull
100 kick
100 drill (SA/kickboard touch)
4 x 25 mini-max (*minimum # strokes/maximum speed!)

M.S. (endurance set)
3 x 400 descend 1-3 on :30R (*option to do all pull)
2 x 200 strong on :30R

200 ez
(Total: 2600m)

Wed. May 13/Thur. May 14

W.U. 200 swim, 200 pull, 200 as 50k/50swim

dr.set: 8 x 50 on :10R
odd: kick
even: fist/swim

M.S.
4 x 100 strong on :15R
:30R
3 x 100 strong on :15R
:30R
2 x 100 strong on :15R
:30R
1 x 100 strong
:30R
400 strong

100-200 ez cooldown
(total: 2600m)

Sorry, we got waaay behind!

Mon. May 11/Tues. May 12

W.U. 400 SKPD

M.S. 2 x 1000 broken
as: 4 x 50 drill on :15R (FTD/6k layout)
2 x 100 kick (25 ez/50 fast/25 ez)
3 x 200 descend 1-3 on :30R (1st set swim; option to do 2nd set pull)

200 ez (every 3rd length is back/breast)

Total: 2600m

Wed/thurs 29th/30th

WU:
4x100m
swim, kick, pull, swim

Drill Set:
4x150m :20 sec
50 one arm, 50 swim, 25 6kick layout, 25swim

Main Set:
10x50m- as every third one fast :10 sec rest
1min rest
8x50m- every second one fast: 15 sec
1min rest
6x50m- every one fast :20 sec rest

C/D; 200 pull, 100 swim

Mon/Tues 27th/28th

WU:
400swim
8x50 drill/swim
4 armpit touch/4 Fingertip

IM Set:
8x50m :15sec
odd: fly/back
even: breast free

main set:
300 pull: 30sec
3x100 swim descend 1-3 on 20 sec
200 pull: 20 sec
2x100 swim: descend : 20 sec
100 pull 15 sec
100 fast

CD:
200 swim easy

Sat . April 25th

WU:
300 swim
200 pull
100 fist

Kick Set:
3x150 on 15 sec
50side kick, 50 swim, 50 back kick

Main set:
1300m broken

- all set as one interval easy, one fast
8x25m :10 sec
5x50m :15sec
4x100m :20sec
2x200m :30sec

CD: 100 pull, 100swim

Thursday/Friday 23th/24th

WU:
400 SKPS
4x25 build to fast

Main Set:
2x1000m broken
1. 100 fast :20 sec rest
200 neg split : 30 sec rest
300 pull-build :30 sec rest
400 Fast

1min

2. 400pull- neg split :30 sec rest
300 fast- :30 sec
200- neg split :30 sec
100 fast

C/D; 100-200m easy

Tuesday/Wednesday 21st/22nd

WU:
5x100m
swim, kick, pull, swim, fist

Stroke Set:
8x75m
odd 25back kick, 25swim, 25 back kick
even 25 fast, 25 DPS, 25 fast

Main Set:
3x400m
1. 4x25m DPS/Fast :10sec
100IM
4x25 same as above
100 pull neg split
2. 4x50swim descend :15sec
200 pull- build recover

3. same as #1

C/D: 100-200m easy

Saturday/Monday, 18th, 20th

W/U:
5x100
swim, kick, pull, swim, fist

Stroke Set:
1. 4x75 as 25fly/25back/25breast :15sec
2. 4x75 swim as 25DPS/25fast/25recover swim 15sec
3. 4x75 pull :15sec
4. 4x75 swim descend 1-4 :15sec

Main Set:
4x200m :30 sec between each interval
1 100m-6kicklayout/100m-swim
2. swim- neg split
3. pull- neg split
4. cooldown- choice

Thursday/Friday , 16th/17th

W/U:
4x100
swim, kick, pull, swim

Drill Set:
6x50m :15 sec rest
odd- 6 kick layout
even- armpit

25m drill/25m swim

Main Set:
Do this set twice with 1min rest in between
-every second interval is fast, the other should be very easy/recover
-200 is fast

8x25 :10sec rest
4x50 :15sec
2x100 :20sec
200swim- fast

cooldown: 100 pull, 4x50 no free

Mon. Apr. 6/Tues. Apr. 7

W.U. 200 swim, 200 pull, 200 dr/sw, 100 kick

Fins:
10 x 75 on :15R
odd: 50 fly kick/25 fly swim
even: 25 choice swim/50 choice kick

M.S.
1000 broken
as: 4 x 50 on :15R (2 band only, 2 swim)
2 x 100 as 50 drill/50 swim on :20R
odd: 6k layout; even: FTD
3 x 200 pull ez on :20R (paddles optional)

150 ez
(Total: 2600m)

Tuesday/Wednesday 14th,15th

W/U:
300swim
2x50kick
200swim
2x50kick
100fist

Drill Set:
8x50m :15 sec rest
odd= 25 fly/25 back
even= 25 distance per stroke/25 fast

Main Set:
-Take 30 sec rest after each set
- pull should be negative split, finish strong
- 50 swims easy/build

1. 100pull :20 sec rest, 2x50 swim :15 sec rest
2. 150 pull : 20 sec rest, 2x 50 swim :15 sec rest
3. 200 pull :20 sec, 2 x50 swim :15 sec rest
4. 250 pull :20 sec, 2 x 50 swim :15 sec rest

cooldown:
4x50 25 back/25free

Holiday workout

For those of you who would like a workout for over the long weekend:

W/U:
300 swim
200 pull
100 kick
100 fist/swim
100 6kicklayout/swim

Stroke Set;
8x25 on 10sec rest
odd=armpit drill
even=Distance per stroke

Main Set:
Attempt to maintain solid pace on all 50's
-very easy on recovery 50's between sets

4x50 on :20 sec rest
50-easy kick or back stroke :15 sec
4x50 on :15 sec rest
50-easy kick or back stroke :15 sec
4x50 : 10 sec rest
50 easy kick or back stroke :15 sec rest
4x50 :5 sec rest

Cooldown:
200pull
200 swim-no free

Easter weekend

Note that there will be no morning group swim on Good Friday (April 10), or Easter Monday (April 13), and no evening group swim on Sat. April 11. However, there will be workouts posted on the blog in case you want to do them on your own.

Also note that the coaches will be away from April 10-20 but each workout will be posted on the blog and on the board.

Fri. Apr. 3/Sat. Apr. 4

W.U. 300 swim
100 kick
200 pull
2 x 50 drill
4 x 25 fast

M.S. 3 x {5 x 100 pace on 1:50/2:00/2:10/:15R
*hold consistent pace throughout entire set

200 ez cooldown
(Total:2600m)

Wed. Apr. 1/Thur. Apr. 2

W.U. 300 swim
200 pull
100 kick
2 x 50 fist drill
4 x 25 DPS

M.S.
4 x 100 on :20R as 50 drill/50 swim
odd: 6k layout
even: single arm

8 x 100 swim on :15R
odd: Fast
even: Ez

2 x 200 swim on :20R
odd: Fast
even: EZ

200 ez
(Total: 2600m)

Mon. Mar. 30/Tues. Mar. 31 (CRASH WEEK)

W.U. 300 choice
4 x 50 sw descend 1-4 on :1oR

M.S. "Double up"
50 on 1:00/1:10
100 on 2:00/2:20
150 on 3:00/3:30
200 on 4:00/4:40
250 on 5:00/5:50
300 on 6:00/7:00
350 on 7:00/8:10
400
*Hold same 50 pace throughout entire set!

Cooldown 200-300 ez
(Total 2600m)

Fri. Mar. 27/Sat. Mar. 28

W.U. 400 SKPS
6 x 50 as 25 drill/25 swim (odd = FTD, even = catch-up)

M.S.
2 x {8 x 25 on :10R
4 x 50 on :15R
2 x 100 on :20R
1 x 200 on 1:00R
**All as 1 fast, 1 ez (make sure the 200 is fast!)

Cooldown:
300 ez
(Total: 2600m)

Wed. Mar. 25/Thurs. Mar. 26

W.U. 200 swim, 100 kick, 100 pull, 4 x 50 swim build to fast

M.S.
800 timed swim (HARD)
100 ez
200 all-out
100 ez
100 all-out

Cooldown:
4 x 100 choice ez

Mon. Mar. 23/Tues. Mar. 24

W.U.
200 swim, 100 pull, 100 kick, 100 drill

Fins:
4 x 150 on :15R
as: 50 fly swim
50 back kick
50 free kick

M.S.
2 x {2 x 50 as 25 DPS/25 fast on :15R
100 pull on :20R
4 x 50 as 25 fast/25 ez on :15R
200 pull on 1:00

Cooldown:
50 back/50 free/50 back/50 free
Total: 2500m

Fri. Mar. 20/Sat. Mar. 21

W.U. 30o swim, 200 pull, 100 kick, 200 dr/swim

dr.set:
8 x 25 on :10R
odd: armpit touch
even: DPS

M.S.
4 x 50 on 1:00/1:10
50 ez
4 x 50 on :55/1:05
50 ez
4 x 50 on :50/1:00
50 ez
4 x 50 on :45/:55
50 ez
50 all-out

*All 50's should be HARD!

cooldown: 200 pull, 150 swim
(Total: 2400m)

Wed. Mar. 18/Thurs. Mar. 19

W.U. 200 swim, 200 pull, 200 as 50 drill/50 swim

Kick set:
8 x 50 on :15R
odd: 25 ez/25 fast
even: 25 fast/25 ez

M.S.
4 x 100 swim on 1:45/2:00/2:15
:30R
3 x 100 swim on " "
:30R
2 x 100 swim on " "
:30R
1 x 100 swim
:30R (*descend the efforts and your times on these)
400 pace- strong!

200 ez cooldown
(Total: 2600m)

Mon. Mar. 16/Tues. Mar. 17 (BUILD WEEK)

W.U. 5 x 100 (1. swim 2. kick 3. pull 4. fist 5. swim)

stroke set:
4 x {4 x 75 on :15R
Set 1: IM (Fly, back, breast OR back, breast, free)
Set 2: 25 DPS/25 Fast/25 ez
Set 3: pull
set 4: swim, descend 1-4

M.S. 4 x 200 on :20R
1. 50 6k layout, 50 swim x 2
2. pull - ez
3. swim - negative split
4. choice - ez cooldown

Total: 2500m

march 13th friday/march 14th saturday

warmup:
200swim
4x50kick
200pull
100swim

drill set:
4x100 :20sec rest
(50 drill, 50 swim)
odd: one arm drill
even: armpit/swim

main set:
2x500 broken
as...
4x25 DPS :10 sec
2x50 (25 fast/25 recovery) :15 sec
100 fast (all out) :20 sec
200 pull (neg split) :40sec-60sec before 2nd time through

cooldown:
200 easy (50 back/50free)

march 11th/march 12th

warmup:
200 swim
150 kick
100 pull
50 drill fist

stroke set:
8x50 :15 sec
odd- 6kick layout
even- 25dps/25 fast turnover


main set:
5x300
1. pull :30sec
2. 3x100 kick (25 hard/25 easy) :15sec
3. drill/swim (50 fist/50 fingertip/50swim) :30sec
4. pull :30 sec
5. 4x75 IM :15 sec

cooldown:
200pull, 100 swim

march9th/march10th

warmup:

300swim
100drill fingertip
4x50kick
200pull

drill set:
8x75 on :15 sec rest
odd: 50 drill/25swim
even: 25 drill/50swim
(2 armpit touch/2 6 kick layout)

main set:
2x400m
200pull :20sec
2x50kick (25 easy/25 hard) ;10 sec rest
100swim on 30 sec rest

cooldown:
200 (50 back/50 free)

Fri. Mar. 6/Sat. Mar. 7

W.U.
100 swim
200 pull
300 drill/swim by 50 (layout/fist/FTD)

K.Set:
4 x 100 on :15R
25 free/25 breast/25 free/25 fly

M.S.
300 swim - build on :30R
4 x 25 fly swim on :15R
300 pull - paddles on :30R
4 x25 back on :15R
300 swim - build on :30R
4 x 25 breast on :15R

200 ez
(Total: 2400m)

Wed. Mar. 4/Thurs. Mar. 5

W.U.
4 x 100
1. swim 2. kick 3. swim 4. pull

4 x 25 DPS
4 x 50 as 25 fast/25 ez


M.S. 500 strong on :30R
400 strong on :20R
300 strong on :10R
200 strong on :5R
100 strong

3 x 100 ez cooldown
(Total: 2500m)

Mon. Mar. 2/Tues. Mar. 3 (CRASH week)

W.U. 200 swim, 150 pull, 100 kick, 50 drill
4 x 25 swim descend 1-4

M.S.
50 on :20R
50 on :15R
50 on :10R
50 on :5R
100 strong
*1 min rest

100 on :15R
100 on :10R
100 on :5R
200 strong
*1 min rest

200 on :10R
200 on :5R
400 strong

*try and maintain consistent pace throughout set even though rest intervals decrease.

200 ez cooldown
(Total: 2600m)

Sorry,,, we got a little behind on posting workouts!

Mon. Feb. 23/Tues. Feb. 24

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

Fins: 4 x 150 on :15R
as: 50 fly (swim or drill); 50 back kick; 50 free or fly kick

M.S. 2 x 600 broken
as: 100 pull on :20R
2 x 50 build swim on 1:00/1:10/1:20
200 pull on :30R
4 x 50 swim (25 ez/25 fast) on 1:00/1:10/1:20

100 ez cooldown
Total: 2500m)



Wed. Feb. 25/Thur. Feb. 26 - TIME TRIAL
W.U. 200 swim, 100 pull, 100 drill, 4 x 50 sw descend 1-4

800/1500 time trial

**Congrats to all who showed up - awesome effort!



Fri. Feb. 27/Sat. Feb. 28
W.U. 200 swim, 2 x 50 kick, 100 pull, 200 swim (50 back, 50 fr, 50 breast, 50 fr)

Stroke set: 10 x 75 on :15R
odd: IM (fly, back, breast or back, breast, free)
even: 25 right side kick, 25 left side kick, 25 back kick

M.S. 2 x 500
as: 4 x 50 desc. 1-4 on 1:00/1:10/1:20
300 pull ez (paddles) on :30R

150 ez cooldown
Total: 2500m)

Correction - Time Trial

There was an error in the previous post - the time trial will actually be on Wed. Feb. 25 and Thurs. Feb. 26! Hope to see you there!

Time Trial will be on next Friday/Saturday!!

Friday/Saturday

W/U
300swim
2x50 backstroke
2x50 kick
2x50 drill- fist
200pull

Main Set:
400 (25 fast, 25 easy) :30 sec
4x100 descend :15sec, 1 min rest after
400 swim, hold fastest pace, 1min rest
400 pull

C/D:
4x50 (25 breat, 25 swim)

Wed/Thurs

W/U:
300swim
100drill- fist
2x50kick
200pull

Main Set:
4x25 fast turnover on 30/40sec

x2
8x50 fast on :15sec rest
4x100 hold fastest pace on :20sec rest
1min between sets

200 easy cooldown

Monday/Tuesday

for the morning group there is no swimming on monday, on your own:

W/U

6x100
1. swim 2. kick 3. pull 4. swim 5. pull 6. kick layout

6x75
as: 25 dps/ 25 fast-turnover/25 backstroke
15ec rest

main set;
6x
2x50 25 fast/25 recover :15sec
100 race pace (try to neg split)

:30sec after each 100 before starting next round

2x200pull :30sec rest
100 easy cooldown

Wed. Feb. 11/Thurs. Feb. 12

W.U. 300 swim; 100 kick; 2 x 50 fist; 200 pull

Drill set:
4 x 150 on :15R
odd: 50 single arm/50 FTD/50 swim
even: 50 armpit touch/50 FTD/50 swim

M.S.
800 broken:
300 pull ez on :30R
2 x 100 kick on :20R (50 free/50 choice)
4 x 75 on :10R (25 DPS/25 fast/25 recovery)

200 ez
(Total: 2400m)

Mon. Feb. 9/Tues. Feb. 10 [RECOVERY WEEK

W.U.
4 x 150 on :10R
1. swim 2. kick 3. drill 4. pull

drill set:
5 x 100 on :15R
odd: 50 6k layout/50 swim
even: 50 FTD/50 swim

Kick set:
2 x {4 x 50 on :10R
1. free 2. fly 3. breast 4. choice

Flip turn set:
12 x 25 from middle of pool
*work the turns; streamline off wall; no breath off wall

6 x 75 pull ez
(Total: 2250m)

Friday/Saturday

W/U:
12x25- easy swim :10sec

1st set:
12x25- every fourth fast :15sec
12x25- every third fast :10sec
12x25- every second fast :5sec
1min rest

2nd set:
12 x 25- pull, every third fast :15 sec
12 x 25- pull, every second fast :10 sec
1min rest

3rd set:
12 x 25- odd= fly, even=back :10sec
12 x 25- odd=fingertip drill, even=6 kick layout ;10sec

wed/thursday

W/U
200 swim
100kick
200swim
100pull
4x25fast turnover

main set:
3x
5x100
1. on:20sec
2. :15sec
3. :10sec
4. :5sec
5. :1min

**Hold consistent pace throughout entire set.

C/D:
300pull
300swim choice

Mon. Feb. 2/Tues. Feb. 3

W.U.
300 sw
4 x 50 sw desc. 1-4

M.S. "Double up"
50 on 1:00/1:10
100 on 2:002:20
150 on 3:00/3:30
200 on 4:00/4:40
250on 5:00/5:50
300 on 6:00/7:00
350 on 7:00/8:10
400

**Hold consistent pace throughout entire set. You should pick a pace time per 50 to hold and challenge yourself to stick to it for the whole set.

3 x 100 ez cooldown
(total 2600m)

Fri. Jan. 30/Sat. Jan. 31

W.U. 5 x 100 on :10R
1. swim 2. pull 3. kick 4. drill 5. swim

M.S.
4 x {4 x 75 on :15R
Set 1: IM order (fly, back, breast)
Set 2: swim - build
Set 3: pull - ez (paddles optional)
Set 4: swim - build

Dr. Set:
3 x 200 on :20R
#1: 50 drill/50 swim (drill - layout)
#2: pull - long and easy
#3: swim (negative split)

Cooldown: 200 ez
(total: 2500m)

Time Trial

Good Work everyone!!

Just a reminder that we have only been back swimming for about 4 weeks and there is still lots of room for improvement. We'll be adding some more intensity as we get closer to race season and we'll hopefully see some drop in people;s paces as a result.

26th/27th

W/U:
200swim
200pull
200 50drill/50swim
100kick

Fins:
10x75 on 15sec rest
odd: 25fly kick/25 one arm fly/25 swim
even: 25breast-fly kick/25 kick/25 swim

Main Set;
1000 broken
4x50 on 15sec rest- band only
2x100- 50 drill (layout)/50swim :15 sec rest
3x200 pull on :30 sec rest

C/D:
150 easy

Fri. Jan. 23/Sat. Jan. 24 (BUILD WEEK)

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

Kick set:
3 x 150 on :15R
as 50 back kick/50 side kick/50 swim

M.S.
200 swim (-) split on :30R; 4 x 75 swim descend 1-4 on :15R
200 pull on :30R; 3 x 75 swim descend 1-3 on :15R
200 swim (-) split on :30R; 2 x 75 swim on :15 R (1 ez, 1 fast)
200 ALL-OUT for time

cooldown: 175 ez
(Total: 2600m)

Wed. Jan. 21/Thurs. Jan. 22 (BUILD WEEK)

W.U. 300 swim
2 x 50 kick
200 swim
2 x 50 kick
100 swim

IM set:
8 x 50 on :15R
odd: 25 fly/25 back
even: 25 breast/25 free

M.S.
100 pull on :20R; 2 x 50 swim build on 1:00/1:10/1:20
150 pull on :20R; 2 x 50 swim build on 1:00/1:10/1:20
200 pull on :20R; 2 x 50 swim build on " "
250 pull on :20R; 2 x 50 swim build on " "

200 ez cooldown
(Total: 2500m)

Mon. Jan. 19/Tues. Jan. 20

W.U.
200 swim
150 pull
100 drill (FTD and catch-up)
150 kick

IM Set:
4 x 150 on :15R
as: 25 fly/25 free/25back/25 free/25 breast/25 free
OR: 50 fly/50 back/50 breast

M.S.
12 x 50 swim on 1:00/1:10/1:20
*every 4th fast
8 x 50 on 1:00/1:10/1:20
*every 2nd fast
4 x 50 on 1:00/1:10/1:20
*all fast!

200 ez cooldown
(Total: 2500m)

Fri. Jan. 16/Sat. Jan. 17

W.U.
5 x 100 on :10R
1. swim 2. kick 3. pull 4. back/breast 5. swim

drill set:
6 x 75 on :15 R
odd: 50 single arm/25 swim
even: 25 DPS/25 back/25 fast

M.S.
(a.m. group): 4 x 400 as:
1. 25 hard/25 ez
2. 2 x 200 pull ez on :30R
3. 8 x 50 descend 1-4 on 1:00/1:10/1:20
4. 50 back/50 free

(p.m. group): 6 x 200 on :20R
as: 25 ez/25 fast/50 ez/50 fast/50 ez

cooldown: 200 pull
4 x 50 choice
(total: 2600m)

Wed/Thurs

W/U:

200swim easy
4x50 (25kick, 25swim)
4x50 (25drill, 25swim)

Stroke Set:
4x100 :20sec rest
25DPS/25Fast/25Back/25Fast

Main Set:
x2
4x75 descend :15sec
200pull :30sec

C/D:
6x50, 25 DPS/25swim

Monday/Tuesday

Warmup:
200swim, 150 pull, 100 drill

5x50 kick 25 fly 25 choice

drill set:

8x50:
1.fist and layout
2.IM

Main Set:
300swim :30sec,
4x50 band only : 15sec,
300pull,
4x25 band only,
300swim

C/D:
200easy

Fri. Jan. 9/Sat. Jan. 10

W. U. 4 x 150 on :15R
1. swim 2. pull 3. kick 4. swim

k.Set:
6 x 75 on :15R
odd: 50 back kick/25 back swim
even: 50 side kick/25 scull

M.S.
2 x { 100 kickboard touch drill on :10R
4 x 50 swim desc. 1-4 on 1:00/1:10/1:20
200 pull ez on :30R
4 x 50 swim desc. 1-4 on 1:00/1:10/1:20

50 ez cooldown
(Total: 2500m)

Wed. Jan. 7/Thurs. Jan. 8

W.U. 300 swim
100 drill (choice)
4 x 50 kick on :10R (25 breast/25 free)
200 pull

M.S. 2 x 700 broken
as: 4 x 25 drill on :10R (1st set: 6k layout; 2nd set: armpit touch)
6 x 50 pull on 1:00/1:10/1:20/1:30
300 swim ez on :30R

200 ez cooldown

Total: 2400m

Mon. Jan. 5/Tues. Jan. 6

W.U. 200 swim, 100 kick, 200 pull

K.Set: 8 x 75 on :15R
odd: 50 kick/25 swim (k = fly)
even: 25 swim/50 kick (k = choice)

Drill set: 3 x 300 on :20R
1. 50 single arm/50 6k layout/50 swim (x 2)
2. 50 FTD/50 fist/50 swim (x 2)
3. pull - ez (no paddles)

6 x 50 cooldown
(25 no free/25 free)

Total: 2300m