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Maîtres H2O Masters
A coached swim club for adults at all levels of ability

Workouts

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 

Aerobic

4000 m  · May 23, 2015

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 

Aerobic

3400 m  · May 23, 2015

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 

Aerobic

3400 m  · May 23, 2015

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 

Aerobic

3400 m  · May 23, 2015

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 

Aerobic

3100 m  · May 23, 2015

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

Aerobic

3100 m  · May 23, 2015

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 

Aerobic

3500 m  · May 23, 2015

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 

Aerobic

3500 m  · May 23, 2015

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   

Aerobic

3650 m  · May 23, 2015

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 

Aerobic

3100 m  · May 23, 2015

Warm up 8-830 (1100m)  200 free, 200 drill choice, 4 x 50 kick choice, 200 pull free 4 x 25 build 4 x 50 descending    Sprints 830-850 50 fly  25 back  50 Breast  25 free  50 back  25 Breast  50 free  25 fly   Transition set 850-9 200 pull free, 100 kick, 200 drill/swim    Distance 9-920 100 choice    Warm down  Video Turns 

Aerobic

2000 m  · May 23, 2015

Warm up 8-825 1200 m  300: 100 free, 50 ABF  300: 100 kick, 100 pull 300: 100 IM drill, 100 drill choice  300: build free each 100 faster than the 100 before    Kick sprints 825-835 300 m  4 x 25 kick descending (each 25 faster than pervious) w 20 s rest  4 x 50 kick build w 30 s rest    Drills 835-845 250 m  Review Breaststroke pull outs (we haven't worked on these much)  Pull out progression: 2 x 25 sculling elbows wide (over the barrel) 2 x 25 pullouts on the surface of the water 2 x 25 pull outs underwater  Review breaststroke turns  4 x 25 breaststroke turns from middle    Main 845-920 1600 m  4 x 50 choice stroke: try to minimize stroke count, strong arms, finishing pull and kick w 15 s rest  4 x 100 IM (modify IM based on ability) w 20-30 s rest  100 swim recovery  2 x 250: 200 FPP (fastest possible pace), 50 recovery w 30-40 s rest  400 m: 100 pull, 100 free work on stroke count, pulling all the way past your hip    Warm down 920-925 200 m  100 drill choice, 50 kick, 50 pull 

Aerobic

3550 m  · May 23, 2015

Activation   Warm up 8-825, 1000 m  200 drill choice 200 kick with fins 200 pull free 200 IM drill with fins 200 swim choice    Sprints 825-835, 400 m  4 x 100 m choice stroke @ 20-30 s rest  1st: sprint first 25 2nd: sprint second 25 3rd: sprint third 25 4th: sprint fourth 25    Mini 835-850, 200 m  4 x  (25 dolphin dives ~ 15-20 s rest 1 min vertical kick 25 scull choice ~ 15-20 a rest)    Main 850-915 Broken 200 's, 400 m  2 x  (Broken 200 m:  25 m + 5 s rest,  75 m + 10 s rest,  75 m + 5 s rest,  25 m - 20 s = approx 200 m time)    Do this in heats depending on how many swimmers: 1-2 swimmers per lane/heat.   Try to have 2-3 heats.  Recommend doing one 200 m freestyle, and one 200 m another stroke/or IM.    Warm down 915-925, 300 m  100 swim choice, 50 kick, 100 swim choice, 50 pull   

Aerobic

2300 m  · May 23, 2015

Warm up 800-825 1200 m  400 swim choice  300: 100 drill, 100 kick  200 pull free  300: 100 drill, 100 kick    Mini 825-835 200 m 4 x 25 build IM  4 x 25 build choice   Drills 835-850 600 m  15 s rest between each interval  4 x 50 12.5 scull, 12.5 swim choice  4 x 50 25 kick on front, 25 kick on back (no board)  4 x 50 build through 50 swim choice    Main set: 850-920 1200 m  100 fly drill choice 200: 25 fly/75 free  100 back drill choice 200: 25 back/75 free 100 Breast drill choice 200: 25 Breast/75 free  100 free drill choice  200: free    Warm down 300 m  100 swim, 100 kick, 100 pul

Aerobic

3500 m  · May 23, 2015

Warm up 830-850 1000 m  200 swim choice, 100 kick, 200 IM drill, 100 kick, 200 pull free  4 x 50 descending    Sprints 850-9 300 m  2 x ( 6 x 25 @ 1:00)  1) swim - alt build, 12.5 sprint w turn  2) kick - alt build, 12.5 sprint   Drills 9-915 500 m  200 pull ez  4 x 75 IMO: 50 drill, 25 kick   Mini race pace: 50 m   Main 915-945 800 m  2 x  (4 x 50 free: set pace @ 80% min stroke count  200 free : build each 50 m  4 x 50 ABF: hold pace 10-15 s rest  200 ABF: build each 50 m)   Warm down 945-955 200 m   

Aerobic

2800 m  · May 23, 2015

Warm up 8-825 (1000 m) (200 free, 200 drill choice, 200 kick choice, 200 pull free, 200 IM drill)    Mini set 825-840 (400 m) 100 kick (12.5 sprint/12.5 EZ), 100 IM drill, 100 (12.5 scull/12.5 pull), 100 drill choice    Main 840-920 (1750 m)  15 - 30 s rest between each interval  5 x 50 build through the 50 choice  4 x 100 IM  3 x 150 (every 50 m build)  2 x 200 IM  1 x 250 every 50 m build    Warm down 920-925 5 min choice warm down 

Aerobic

3200 m  · May 23, 2015

Warm up 8-825 1000 m 400 swim choice 200 kick choice 200 pull choice  200 drill choice    Mini 825-840 600 m  4 x 25 IMO KICK  4 x 50 IMO drill  4 x 75 IM    Drills 840-855 400 m  Fly drills  4 x 25 Fly kick on front arms overhead 4 x 25 fly kick with top scull  4 x 25 3 fly kick with pull finishing (stone skipper) 4 x 25 1 arm fly other arm up top for now/side if comfortable.    Main 855-915 600 m  5 mins switch to back kick in SL on whistle    100 free pull build 100 kick @ 80% 200 free pull build  200 swim @ 80%  400 free pull build every 100 m    Warm down 915-925 300 m  100 swim  100 kick 100 pull 

Aerobic

3200 m  · May 23, 2015

Warm up 8:30-8:50 1000 m  2 x (200 swim ABF, 100 drill or kick, 200 pull free)   Mini set 8:50-9 300 m  4 x 75 m  50 drill choice, 25 kick    Main 45 mins 9-945 Swim, kick, pull 1200 m  2 x  ( 8 x 25 sprint  4 x 50 kick 25 EZ, 25 build 2 x 100 sprint in & out of flags )    Warm down 200  200 choice 

Aerobic

2700 m  · May 23, 2015

Saturday (3100 m) Warm Up 830-850 (900 m) 2 x (100 free, 100 drill choice, 100 ABF, 100 pull choice, 50 kick choice) Mini Sculling Set 850-910 (400 m) 4 x 25 play around with sculling 4 x 25 (12.5 scull up top, 12.5 scull at sides) 4 x 25 (12.5 strength sculling, 12.5 kicking on back) 4 x 25 1 arm free with rotation Main Kick Set 910-945 (1600 m) 100: kick free – build 200: 100 swim choice, 100 IM kick 300: 50 kick on front, 50 kick on back 400: alt 50 free, 50 kick as far as you can underwater/turn onto back 300: 50 ABF , 50 kick on side 200: 100 pull free, 100 kick choice 100: kick free – build Warm Down 945-955 (200 m) 50 pull free, 50 double arm back, 50 free, 50 breast 2 k/1 p

Aerobic

3100 m  · Jan 29, 2015

Thursday (3300 m) Warm Up 8-825 (900 m) 200 free, 100 kick on back, 200 pull free, 100 scull choice, 200 IM drill, 100 ABF Mini Vertical Kick Set 825-835 (FINS optional) (200 m) 2 x (25 UW kick @ 45 s, 1 min vertical flutter kick - 15 s rest, 25 fly kick on back @ 45 s, 25 breast kick arms at side (heels to finger tips) @ 45 s, 1 min vertical fly kick, 15 s rest, 25 flutter kick on front, arms at side @ 45 s) Main Pull Set 835-920 (2000 m) 400 m – 100 pull, 100 free (7 m underwater on turns) (minimize stroke count throughout) 2 x 200 – 100 free drill choice, 100 pull 4 x 100 – alt 125 pull build, 125 free build 2 x 200 – 100 free (7 m underwater on turns), 100 pull (minimize stoke count throughout) 4 x 100 – 25 scull choice, 25 pull free Warm Down 920-925 (200 m) 100 kick choice, 100 swim ABF

Aerobic

3300 m  · Jan 29, 2015

Warm up 900 m 200 free, 100 kick, 200 pull, 200 IM drill 4 x 50 descending   Free turns/mini set 400 m  2 x 50 - 5 strokes, somersault 2 x 50 - streamline 7 m off walls  4 x 50 - from middle, sprint in and out of wall    Main set 1600 m  10 - 15 s between each interval  200 free build 4 x 50 Breast  200 free build  4 x 50 back  200 free build  4 x 50 fly  200 free build  200 IM    Warm down 300 m  100 swim, 100 kick, 100 pull 

Aerobic

3400 m  · Jan 22, 2015

Warm up 900 m 200 free, 100 kick, 200 pull, 200 IM drill 4 x 50 descending   Free turns/mini set 400 m  2 x 50 - 5 strokes, somersault 2 x 50 - streamline 7 m off walls  4 x 50 - from middle, sprint in and out of wall    Main set 1600 m  10 - 15 s between each interval  200 free build 4 x 50 Breast  200 free build  4 x 50 back  200 free build  4 x 50 fly  200 free build  200 IM    Warm down 300 m  100 swim, 100 kick, 100 pull 

Aerobic

3400 m  · Jan 22, 2015

ACTIVATION     WARM UP 8-825 (1000 m)  100 free, 100 IM  2 x 50 pull free, 4 x 50 IM (12.5 per stroke)  4 x 25 kick free, 8 x 25 drill IMO (25 per stoke)  100 free, 100 IM    SPRINTS 820-835 (200 m)  30 s rest after each 25 (encourage 100% effort during the sprints) They are all stroke choice.  2 x 25 build  2 x 25 first 12.5  2 x 25 second 12.5  2 x 25 full sprint    TRANSITION 835-845 (300 m) 2 x (50 swim choice, 50 kick choice, 50 pull free)    MAIN 845-915 (1250 m)  Concentrate on how stroke count changes throughout the set! Try to maintain lowest possible stroke count  125 @ 80-90% effort, 15 s rest  250 pull recovery, long and strong, 10 s rest 500 every 100 m is a build, 20 s rest 250 pull recovery, long and strong, 10 s rest 125 @ 90-100% effort, 15 s rest    WARM DOWN 915-925 (500 m)  200 drill IM with fins  200 pull free 100 kick choice

Aerobic

3250 m  · Jan 22, 2015

Activation  Warm up 8-825: 3 x (100 swim, 100 kick, 100 pull)   Mini 825-840 400 m  4 x 25 kick all out 30 s rest 100 kick EZ 4 x 25 pull all out 30 s rest 100 kick EZ   Drills 840-855 600 m  2 x (50 back kick shoulder roll 50 1 arm back  50 6 kick-switch  50 catch up over body not over head 100 backstroke)    Main 855-915 1200 m 4 x 150 IM (no free, 50 fly-Bk-br) @ fastest pace is 2:30  2 x 150 free @ fastest pace is 2:15  4 x 75 IM (no free) @ fastest pace of 1:15    Warm down 915-925 400 m  100 double arm back, 100 kick choice, 100 IM drill, 100 pull free

Aerobic

3500 m  · Jan 2, 2015

Activation   Warm up 830-850 1000 m  2 x (100 pull free, 100 IM drill, 100 dolphin kick on back, 100 swim choice)  4 x 50 decline @ 1:00   Drills 850-810 400 m  2 x (50 turns, 50 back) 4 x 50 turns    Main 810-845 1800 m  3 x  (50 fly kick 100 pull free 50 back kick 100 pull Breast  50 Breast kick 100 back pull  50 free kick  100 drill fly)   Warm down 845-855 200 m 50 kick, 50 swim, 50 pull, 50 drill 

Aerobic

3400 m  · Jan 2, 2015

Activate    Warm up 900 m 8-830 200 pull free  100 kick  200 swim choice (ABF)  100 kick  200 free  100 kick   Drills 830-850 900 m  400 IM 1 arm, Breast 2 k 1 p  200 IM kick  200 IM : 50 scull/slow swimming, 50 swim  100 drill choice    Main set 850-920 1600 m  400: free 2 x 300: alt 50 free, 50 ABF  2 x 200: alt 50 EZ, 50 build  2 x 100: 50 kick, 50 pull    Warm down 920-925 200 m 200 Choice swim 

Aerobic

3600 m  · Jan 2, 2015

Warm Up 8-8:30 1200 m  200 free, 200 kick choice, 200 IM drill, 200 free, 200 pull  4 x 50 descending  Starts and Sprints 830-845 200 m  8 x 25 (12.5 sprint, 12.5 ez) walk backs Turns and Sprints 845-9 400 m  Review of flip turns - 8 x 50 from middle  Main Set 9-915 600 m  8 x 75 IM alternating IM (no free) and Free @ 1:20, 1:25, 1:30, 1:35 OR REST = ~ 15 s on free, 10 s rest on IM  Warm Down 915-925 300 m  100 swim choice, 100 drill choice, 100 kick choice 

Uncategorized

2700 m  · Dec 11, 2014

Activate Warm up 830-850 800 m  200 free, 100 IM KICK, 200 free pull, 100 IM drill, 100 swim choice, 100 IM    Turns 850-905     Mini 905-915  4x75 : 50 free, 25 ABF  Increase effort & rest  Bilateral breathe   Main 910-945 * try without fins  100 IM 2 200 50 fly/50 free 4 300 50 breast/50 free 6 400 50 back/50 free 8 300 50 best stroke/50 free 6 200 50 worst stroke/ 50 free 4 100 IM 2   Warm down 945-55 100 IM kick 150 free pull 100 swim choice 

Aerobic

3100 m  · Dec 10, 2014

Activate   8:30-8:45  Warm up: 4 x (100 drill, 100 kick) IMO   8:45-9:05 Mini: review front crawl and back crawl turns ( 400 m ) 2 x (4 x 50 m)    9:05-9:45 4 x 25 @ sprint  4 x 50 @ ABF 80% 4 x 75 @ FREE 80 % 4 x 100 IM  4 x 125 @ build    Warm down: 200 m swim choice

Aerobic

2900 m  · Dec 10, 2014

Warm up: 100 free, 100 k free, 100 pull, 100 IM, 100 k IM,100 drill IM, 100 back, 100 drill back   Kick 400 for time, 100 swim EZ    Breaststroke drills  3x (2 x 25 kick drill, 2 x 25 pull drill)    Main  4 x 50 @ fastest possible pace ~ 45  400 swim (sprint last 25 of each 100 )  3 x 50 ~ 45 300  (sprint last 25 of each 100 )  2 x 50 ~ 45  200 m (sprint last 25 of each 100 )    Wdown 100 kick, 100 pull

Anaerobic Threshold

3150 m  · Dec 10, 2014

Warm-up 8-820  2 x  (100 pull free 100 kick choice 100 Im drill 100 swim choice)   Strength n speed 820-840 3 x  (25 scull choice 1 min vertical fly kick 25 : 12.5 strength, 12.5 sprint  50 kick 25 max 25 Ez)   Transition 840-850 100 drill 50 kick back  100 drill 50 pull free  100 drill 50 swim choice    Main 850-915 Lane 1-2 3-4 5-6 Every 100 m faster than last 400 600 800 Concentrate on stroke count 200 300 400 Sprint flags in and out 100 150 200 Total set distance  700 m  1050 1400   Warm Down 915-925 100 swim choice, 100 kick OR pull choice 

Aerobic

3150 m  · Dec 10, 2014

Activate Warm Up (800 m)  200 free, 100 drill worst stroke, 100 kick best stroke 200 pull, 100 drill best stroke, 100 kick worst stroke Mini Set (900 m) 4 x 75 m = 50 kick, 25 swim @ 1:20, 1:25, 1:30, 1:35 4 X 75 m = 50 swim, 25 kick @ 1:15, 1:20, 1:25, 1:30 4 x 75 m build @ 1:10, 1:15, 1:20, 1:25, 1:30 Breaststroke Drills (15 mins) 200 m  Main Set (800 m) 200 build 1 min. wall sit 2 x 100 IM  1 min. plank 4 x 50 worst stroke  1 min. as many pushups as possible Warm Down (100 m) 100 m choice

Aerobic

2800 m  · Dec 3, 2014

Activate Warm Up (800 m) fins optional 200 free, 200 kick, 400 IM drill Mini Pull Set (600 m) 10-15 s rest 200 build every 50 individually  2 x 100 @ moderate pace 4 x 50 12.5 of every 25 is a sprint Main Set (1800 m) 6 x 25 kick choice 5 x 50 ABF (anything but free) 4 x 75 @ 80% (Pace times: 1:10, 1:15, 1:20, 1:25, 1:30) 3 x 100 IM (Pace times: 1:40, 1:45, 1:50, 1:55, 2:00) 2 x 200 Pull  400 IM (fins optional) NO DRILL Warm Down (600 m) 2 x (100 back kick, 100 free pull, 100 m alt 25 dolpiin dives, 25 double arm back)  

Aerobic

3800 m  · Dec 3, 2014

Activate (neck, arms, hips, legs) Warm Up: 1200 m  4 x 100 m: SKDP (Swim, Kick, Drill, Pull), 4 x 200 m (SKDP) Mini SPRINT/Race Pace: 300 m 2 x 100 m "Broken 100" (25 m w 5 s rest, 50 m w 5 s rest, 25 m) subtract 10s from your total 100 m time to have "approx" race pace TODAY. Do 100 m EASY recovery between 2 x 100 m  Kick/Pull Set: 600 m  2 x 100 kick build, 15 s rest 100 pull EZ 2 x 50 kick build, 10 s rest 100 pull EZ 2 x 25 m ALL OUT, 5 s rest 50 pull EZ Main Set (10 s rest after each distance): 600 m  2 x 100 m  1:40 1:45 1:50 1:55 2:00 200 m  3:20 3:30 3:40 3:50 4:00 2 x 100 m  1:35 1:40 1:45 1:50 1:55   Warm Down: 300 m  100 swim, 100 kick, 100 pull  Stretching

Aerobic

3000 m  · Nov 10, 2014

Warm Up (805-825) 800 m 2 x (50 kick, 50 swim free > 50 kick, 50 swim breast > 50 kick, 50 swim back > 50 kick, 50 swim fly) Mini Set (825-835) WEAKNESSES 400 m 2 x (2 x 25 UW kick, 2 x 25 pull SPRINT, 2 x 25 fly kick on back, 2 x 25 worst stroke sprint) 15 s rest Stroke Challenge (835-915) 3 groups 600 m 3 x (4x50 @ 80%) 1 from blocks, 3 from push w 15 s rest between each interval 1)      Best stroke ABF 2)      Free Warm Down (915-925) 400 m 200 swim choice, 100 kick choice, 100 pull choice 

Anaerobic Threshold

2200 m  · Nov 3, 2014

Activation 8-805: Neck, arms, hips, legs Warm up 805-825: 800 m 2 x (100 pull, 100 kick, 100 swim) 4 x 50 decelerating Sprints 825-845: 400 m 4 x (4 x 25 IM) 20 s rest per 25 m 1st time: build 2nd time: sprint 3rd time: 1st 12.5 sprint, 2nd 12.5 ez 4th time: 1st 12.5 ez, 2nd 12.5 sprint Main 845-915: 1500 m 5 x 300, 30 s rest 1)      300 IM 2)      100 worst stroke, 100 best stroke 3)      Free 4)      100 pull, 100 kick 5)      Each 100 = build Warm Down 915-925: 400 m 100 IM drill, 100 swim choice, 100 pull free, 100 kick choice

Aerobic

3100 m  · Nov 3, 2014

Activate: (5 mins) Neck, arms, hips, legs Warm Up: (20 mins) 800 m  2 x (100 pull free, 100 kick fly, 100 backstroke, 100 drill IM)    Mini Pull/Sculling Set: (15 mins) use bouy 600 m  4 x (50 m: 25 scull, 25 pull        50 m: 12.5 pull, 25 scull,12.5 pull        50 m: 25 pull, 25 scull)    Drills (15 mins: TBD)    Main Set: (30 mins) 15 s rest between each interval (1200 m) 50 fly, 100 back kick, 150 breast, 150 free kick, 100 fly, 50 back kick 50 fly kick, 100 back, 150 breast kick, 150 free, 100 fly kick, 50 back    Warm Down: 10 mins (300 m) 100 back, 100 breast kick, 100 pull free  

Aerobic

2900 m  · Oct 23, 2014

1 KM swim challenge for time Activation: Neck, arms, hips, legs Warm up (20 mins) 800 m 2 x (100 swim, 100 kick, 100 pull, 100 drill) Mini set (20 mins) 600 m 2 x 50 free from middle (work on freestyle turns: fast IN & OUT of wall) @ 15 s rest 2 x 100 WORST STROKE (NOT FREE) @ 20 s rest 2 x 50 free from middle (work on freestyle turns: fast IN & OUT of wall) @ 15 s rest 2 x 100 BEST STROKE (NOT FREE) @ 20 s rest Drills (10-15 mins) Freestyle drills TBD by Shelby  Main (20 mins) 1 KM swim challenge for time, 1000 m Josh 12:56 ~ 1:18 / 100 m  Etienne: 14:45 ~ 1:28 / 100 m  David 14:53 ~ 1:29 / 100 m  Donna 15:35 ~ 1:34 Genvieve 15:20 ~ 1:32 Christine 19:56 ~ 2:00 / 100 m  Jean Marc 16:45 ~ 1:40 / 100 m  Reno 16:39 ~ 1:40 / 100 m Charles 18:35 ~ 1:52 / 100 m  Jean Guy 21:20 ~ 2:08 / 100 m Dave 18:25 ~ 1:50 / 100 m Marie Eve 27:25 ~ 2:44 / 100 m  Tanya 27:23 ~ 2:44 / 100 m   Warm down (10 mins) 300 m 100 ABF, 100 kick choice, 100 pull free 

Aerobic

2700 m  · Oct 14, 2014

Activation: Neck, arms, hips, legs Warm up (20 mins) 800 m: 200 swim choice, 100 kick on your back, 100 pull free 200 IM drill, 100 kick choice, 100 pull free Starts, Turns & Sprints (30 mins) 300 m  4 x 25 m starts w pull outs (video taped) Review Breast Turn 4 x 50 from middle (working on turn) Main (30 mins) 1600 m  400 IM, third lap of each 100 m = sprint *fins optional 400 free, every 100 m = build 400 choice, 50 kick, 50 pull 200 IM, every 50 m build 200 free, every 100 m build Warm down (10 mins) 400 m  100 IM drill, 100 breast kick, 100 pull free, 100 swim choice

Aerobic

3100 m  · Oct 14, 2014

Activate 8:00-8:05: Neck, arms, hips, legs Warm up (8:05-8:20) 500 m 100 pull free, 100 kick back, 100 breaststroke, 100 fly drill, 100 swim choice Mini set, IM drills ~ 30 mins & turns (8:20-8:50) 950 m 2 x 50 m: fly drill 1 arm 12.5 other, 12.5 15 s rest. 2 x 50 fly kick 15 s rest 50 m (fly to back) 15 s rest *sprint in and out of turn 2 x 50 m: back drill 1 arm 12.5 other, 12.5 15 s rest.2 x 50 m back kick 15 s rest 50 m (back to breast) 15 s rest *sprint in and out of turn 2 x 50 m: breast drill 2 kick/1 pull 15 s rest. 2 x 50 m breast kick 15 s rest 50 m (breast to free) 15 s rest *sprint in and out of turn 2 x 50 m: free drill 1 arm 12.5 other, 12.5 15 s rest. 2 x 50 flutter kick 15 s rest Main ~ 30 mins IM mini SETS w Lane rotation (8:50-9:20)1400 m LANE 1-2 (10 mins) VIDEO TAPING LANE 2 x 200 IM (video tape first 200 IM), second 200 IM (can wear fins), 2 x 100 IM w 20 s rest LANE 3-4 (10 mins) 2 x (100 m: 25 sculling/25 swim, 100 m: 50 m 1 arm swimming/50 swim) LANE 5-6 (10 mins) 2 x (100 m: 25 underwater kicking/25 kick on back, 100 m: 50 kick w board, 50 kick no board)  Warm down ~10 mins (9:20-9:30) 300 m 100 pull OR kick choice, 100 IM drill, 100 swim choice

Aerobic

3150 m  · Oct 14, 2014

Warm up (20 mins) 800 m 4 x (100 drill, 100 kick) 1)      Reverse IM 2)      Free 3)      Back 4)      IM Mini set (20 mins) 750 m 3 x 150 choice swim 1)      1st 50 m build 2)      2nd 50 m build 3)      3rd 50 m build 2 x 150 pull choice 1)      1st 75 m build 2)      2nd 75 m build Drills (10 mins) Breast kick ( focus on reaching heels to hands & finishing the kick ) 300 m 2 x 50 m breast kick hands at side on front 2 x 50 breast kick hands at side on back 2 x 50 : 1 breast kick, 1 fly kick Main (30 mins) 1400 m Round 1 – 15 mins, 70-80% effort 4 x 25 IMO @ 20 s rest 4 x 75 IMO (no free) 20 s rest 2 x 100 IM 20 s rest Round 2 – 15 mins 4 x 50 CHOICE @ 20 s rest 3 x 100 CHOICE @ 20 s rest 2 x 150 CHOICE @ 20 s rest   Warm down (10 mins) 500 m 100 free, 100 pull free, 100 kick choice, 100 IM drill, 100 choice 

Aerobic

3750 m  · Oct 9, 2014

Activation: Neck, arms, hips, legs  Warm Up: 700 m  200 pull free, 100 kick back, 50 fly, 200 kick choice, 100 fly drill, 50 back  Kick Set: 700 m (including 4 mins of v.kick as 50 m of swimming) 4 x 75 m kick on front (fly or flutter), 15 s rest 25 m swim EZ 4 x 1 min vertical kick HARD (fly or flutter), 1 min rest  25 m swim EZ  4 x 75 m kick on back (fly or flutter), 15 s rest  Breaststroke kick drills: 100 m 2 x 25 m egg beater on back 25 m kicking hands on front 25 m kicking hands on back  Pacing Set: 800 m  PICK YOUR PACE. GOAL: keep same pace through whole set. 20 s rest between each interval, adjust your pace as you go through th set (most likely to slower pace time). Set should be done using 1 stroke, OR IM.  8 x 25 m 20 25 30 35 40 45 50 55 4 x 50 m  40 50 1:00 1:10 1:20 1:30 1:40 1:50 2 x 100 m  1:20 1:40 2:00 2:20 2:40 3:00 3:20 3:40 200 m  2:20 3:20 4:00 4:40 5:20 6:00 6:40 7:20   Warm Down: 300 m  100 swim choice, 100 pull choice, 50 double arm back, 50 dolphin dives 

Aerobic

2600 m  · Oct 8, 2014

ACTIVATION 8-805 Neck, arms, hips, legs   WARM UP – 805-820 800 m 400 free (concentrate on stroke and turns *streamlines) 200 kick choice (opportunity to work on kick of your choice) 200 pull choice (concentrate on shoulder roll)   SPRINTS 820-840 400 m Choice* @ 20 s rest between each 25 m Swim: 4 X 25 (12.5 FAST, 12.5 EASY) 1 min rest Kick: 4 x 25 (SPRINT) 1 min rest Pull: 4 x 25 (BUILD) 1 min rest Swim: 4 x 25 (SPRINT) 1 min rest   FLY DRILLS 840-9   MAIN SET 9-920 1000 m 15 s rest after each interval 2 x (2 x 25 (90% effort), 2 x 50 (80% effort), 2 x 75 (70% effort), 2 x 100 (60% effort) ) 1st time – free 2nd time – choice   WARM DOWN 920-925 200 m 50 double arm back 50 kick choice 50 sculling choice 50 pull choice

Aerobic

2400 m  · Oct 2, 2014

Activation: 5 mins 10 x neck rotation (shoulder to shoulder) 10 x arm circles front (5/arm)  10 x arm circles back (5/arm) 10 x monkey swings 10 x hip rotation (5 to right, 5 to left)  20 x leg swings (10/leg)    Warm Up: 15 mins (800 m) 100 best stroke, 100 worst stroke kick, 100 best stroke drill, 100 pull free, 100 worst stroke, 100 best stroke kick, 100 worst stroke drill, 100 pull free   Sprints: 15 mins (400 m) Take 30 s rest between each sprint 2 x (8 x 25 m) alternating 25 m: 12.5 sprint/12.5 ez and 25 m build 1st time through kick 2nd time through swim   Backstroke Drills: 20 mins (TBD)   Aerobic: 20 mins Fast Lanes (1200 m)   4 x 75 free @ 1:20, 1:30 4 x 150 free @ 2:20, 2:45 300 free @ 4:00 (1:20 pace), 4:30 (1:30 pace) Medium Lanes (900 m) 4 x 75 free @ 1:40, 1:50 4 x 150 free @ 3:00, 3:15 Slow Lanes (600 m) 4 x 75 free @ 2:00, 2:30 2 x 150 free @ 4:00, 5:00   Warm Down: 10 mins (600 m) 200 swim choice 100 kick choice 200 drill back or free 100 pull free   Stretching: 5 mins

Aerobic

0 m  · Sep 17, 2014

"Test set": 1 km challenge!!

Aerobic

0 m  · Sep 16, 2014

First practice of season!  Activation: Simple activation to get warmed up before practice in order to avoid injury.  10 x neck rotation (shoulder to shoulder) 10 x arm circles front (5/arm)  10 x arm circles back (5/arm) 10 x monkey swings 10 x hip rotation (5 to right, 5 to left)  20 x leg swings (10/leg)  Anything extra you must do in order to prepare for your in water warm up. This may depend on any current injuries or discomforts you are experiencing, or anything you are being treated for at physio, massage therapy, etc. 

Aerobic

2350 m  · Sep 2, 2014

This a long one... The sprints will push you past your anaerobic threshold but everything else should keep you below it.

Anaerobic Threshold

4200 m  · May 3, 2014

This one will make you work your IM! All times are provided with recommended adjustments (±), depending on your swim abilities.

Anaerobic Threshold

3500 m  · Mar 8, 2014

A relatively easy workout. This was originally designed to be done in 1h (which will be a little more challenging).

Aerobic

2400 m  · Mar 6, 2014

This workout aims to make you work on your 200m. The middle of the main set is where things get really challenging (if you can manage to do the whole thing without switching to drill or kick).

Aerobic

3400 m  · Oct 6, 2013