Workouts
Workout Type | Description | Distance | Author | Actions | ||||||||||||||||||||||||||||||||||||
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Aerobic |
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 |
3750 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
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.
Warm Down: 300 m 100 swim choice, 100 pull choice, 50 double arm back, 50 dolphin dives |
2600 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
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 |
2400 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
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 |
0 | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
"Test set": 1 km challenge!! |
0 | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
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. |
2350 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Anaerobic Threshold |
This a long one... The sprints will push you past your anaerobic threshold but everything else should keep you below it. |
4200 m | Étienne Beaulé | View | ||||||||||||||||||||||||||||||||||||
Anaerobic Threshold |
This one will make you work your IM! All times are provided with recommended adjustments (±), depending on your swim abilities. |
3500 m | Travis Richard | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
A relatively easy workout. This was originally designed to be done in 1h (which will be a little more challenging). |
2400 m | Étienne Beaulé | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
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). |
3400 m | Étienne Beaulé | View |
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