Workouts
Workout Type | Description | Distance | Author | Actions | ||||||||||||||||||||||||||||||||||||
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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 | ||||||||||||||||||||||||||||||||||||
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 | ||||||||||||||||||||||||||||||||||||
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 | ||||||||||||||||||||||||||||||||||||
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 | ||||||||||||||||||||||||||||||||||||
Aerobic |
"Test set": 1 km challenge!! |
0 | 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 |
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: 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 |
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 |
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 |
3150 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
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 |
3100 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
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 |
2700 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
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
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2900 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
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 |
3100 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Anaerobic Threshold |
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 |
2200 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
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
Warm Down: 300 m 100 swim, 100 kick, 100 pull Stretching |
3000 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
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)
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3800 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
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 |
2800 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Aerobic |
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
Warm Down 915-925 100 swim choice, 100 kick OR pull choice |
3150 m | Logan Keirstead | View | ||||||||||||||||||||||||||||||||||||
Anaerobic Threshold |
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
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3150 m | Logan Keirstead | View |
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