Workouts for February 4-8, 2013

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim, 2 x 50 swim @ r=10
200 kick, 2 x 50 kick @ r=10

Warm-up Set-
12 x 25 @ r=5
-25 scull/25 pull

Main Set-

• 100 @ 1:40 or r=10
  • 200 @ 3:20 or r=20
    • 300 @  5:00 or r=30
      • 400 @ 6:30 or r=30
    • 300 @ 5:00 or r=30
  • 200 @ 3:20 or r=20
• 100 @ 1:40 or r=10

Kick Set-
200 kick

Drill Set-
8 x 25 freestyle drills @ 45 or r=10
-10-beat
-single-arm x 2
-human stroke or “long dog”

Cool-down-
100 swim

Total = 3000

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Tuesday:  IM

Warm-up-
200 swim
200 kick:  IM
200 drill:  IM

Main Set-

• 300 pull @ 5:00 or r=30
  • breathe 3/5/3 by 100’s
• 2 x 150 swim  @ 3:10 or r=20
  • 50 back/50 breast/50 free
• 3 x 100 drill @ 2:15 or r=20
  • IM
• 6 x 50 kick @ 1:30 or r=15
  • 2 fly
  • 2 back
  • 2 breast

IM Set-
20 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-

• 1 x 400 pull @ 7:00 or r=60
  • breathe 3/5/3/5 by 100’s
• 4 x 50 kick @ 1:30 or r=15
  • descend times 1-4
• 2 x 200 swim @ 3:30 or r=30
  • push 3rd 50 in each 200
• 2 x 100 kick @ 3:00 or r=20
  • push 3rd 25 of each 100
• 4 x 100 swim @ 1:45 or r=15
  • descend times 1-4
• 1 x 200 kick @ 5:00 or r=30
  • push 3rd 50
• 8 x 50 swim @ 55 or r=10
  • negative split

Turns-
8 x 25 from center of pool @ 45
-fast turns!

Cool-down-
200 choice

Total = 3000

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Thursday:  Swim Clinic

Topic:  Backstroke!

When I coach, everything is designed as a progression.  In backstroke the progression is inside to outside.  For example, backstroke starts from a solid, straight posture.  Here is a typical progression I use:

• Swimmers stand with backs against a wall, chin slightly tucked, tall and straight as possible.
• We then progress to kicking with arms at sides, holding a solid, straight posture.
• Next, we add rotation to the kick:  slowly rotate side to side while maintaining your posture.
• 10-beat backstroke:  make sure you are rotated all the way onto your side, shoulder under chin.
• backstroke swim.

There is some debate as to head position.  Swimmers are often told to keep their heads “back,” with eyes up at the ceiling.  This leads to poor posture, less extension, uncomfortable feeling.  Neck should be long with no wrinkles in the back; eyes should be at a 45° angle, as if head is laying on a pillow.  Examples of great backstroke technicians are Japanese Olympian, Ryosuke Irie (http://youtu.be/cslxxJU-A5U), and Hungarian star, Krisztina Egerszegi (http://youtu.be/_dTdyWUbQVw, http://youtu.be/U3grRV04NbY).

Practice:

• 4 x 25 kick
• 4 x 25 rotational kick
• 4 x 25 10-beat backstroke
• 4 x 25 backstroke
• 4 x 50 [25 10-beat/25 swim]
• repeat entire sequence while balancing a ½ empty soda can on forehead

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Friday:  Sprint-Based

Warm-up-
300 swim
200 kick
100 pull

Warm-up Set-

• 8 x 50 @ 1:10 or r=20
  • 1-4:  25 kick/25 swim
  • 5-8:  25 drill/25 swim

Sprint Set A-

• 3 x 200 swim @ 4:00 or r=60
  • #1:  straight 200
  • #2:  broken 15 seconds at 100 [subtract 15 seconds to get time]
  • #3:  broken 10 seconds at each 50 [subtract 30 seconds to get time]

Recovery-
6 x 50 pull or swim @ r=10

Sprint Set B-

• 3 x 100 swim @ 2:30 or r=60
  • #1: straight 100
  • #2:  broken 15 seconds at 50 [subtract 15 seconds to get time
  • #3:  broken 10 seconds at each 25 [subtract 30 seconds to get time]

Cool-down-
6 x 50 pull or swim @ r=10

Total = 2500

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February 4-8, 2013