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7 Week Speed Refinement Program – Week 4, Workout 7 & 8

Workout #7

Warm up: start into 300 choice swim @ 70%

Set #1

12 x 75 two strokes by 3 x 75 inc stroke count each 25

:10 rest check heart rate once each stroke to determine speedkeep heart rate +/- 24 – 26 50 easy

Set #2

8 x 125

1-4 swim with paddles, 5-8 fins swim/paddles choice on 3:00

1-4  alternate fly(one arm with paddles) / free by 25(3 laps of fly each 125), 5-8 free

1st two 125s of each set last 75 build last 50 sprint50 easy

4 x 25 partner racing free swim on :50

4 x 25 build to sprint 25’s tarzan on :50

100 easy

2,900 yards

Workout #8

Warm up: 300 choice, 6 x 50 swim descend by 2, 6 x 25 build each swim, 50 easy :10 rest

Set #1 alternate top stroke kick / second stroke kick by distance :15 rest

3 x 200 kick VS by 50 75% – 100%

6 x 50 kick 1-3 VS by 25 75% – 100%, 4-6 VS by 25 100% – 75%

150 alternate 25 3 up tarzan sprint 4 down easy / 25 choice swim @ 70%

8 x 25 5 fast kicks / 5 slow kicks

6 x 50 10 fast kicks / 10 slow kicks

2 x 100 15 fast kicks / 15 slow kicks

150 alternate 25 5 up tarzan spring 6 down easy / 25 choice swim @ 70%

100 easy

Set #2 rest as needed

OVERSPEED 4 x 25 2 – top stroke, 2 second stroke

4 x 25, tarzan

4 x 25 on :25 top stroke swim @ 100 RP

4 x 75 recovery on 1:10

3,400 yards

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7 Week Speed Refinement Program – Week 3, Workout 5 & 6

Workout #5

Warm up:  300 mix @ 70%

6 x 25 each build to 80%  :10 rest

Set #1 tarzan set with recovery

complete the part twice

5 x 25 on :45 tarzan focus on increasing arm speed thru-out each 25

25 easy on 1:00 into 2nd time thru

complete this part twice

3 x 25 on :35 3 up sprint tarzan 1 down easy

25 easy on :45 into 2nd time thru

after all above is completed:

6 x 100 recovery swim on 1:35

Set #2 top stroke swim non-free

8 x 25 on :25 @ 100 Race Pace 50 easy

2 x 100 from a push top stroke sprint within :05-:10 of best time

Rest as needed between

200 easy

2,200 yards

Workout #6

Warm up: start into 300 choice swim @ 70%

quick starts into each 2 x 100 choice swim VS by 50 75% – 100%

no grab starts into each 3 x 50 25 choice swim @ 80% / 25 Tarzan @ 90%

(starting drill used to focus on legs only off of the block)

start into 1st 75 4 x 75 on 1:15

25 3 up tarzan 2 down easy /25 5 fast strokes – 5 slow strokes / 25 easy

50 easy

Set #1 second stroke kick

4 x 75 on 2:15

They are all broken at the 50

25 @ 75% / 25 @ 100% (1-4 broken for :05, 5-8 broken for :10) / 25 @ 100%

8 x 25 on :50

1-4 5 fast kicks / 5 slow kicks, 5-8 partner racing same strokes together

50 easy

Set #2 Paddle swim free :30 rest (descend pace based on your starting point)

400 @ 85% hold 1:05 with inc stk cnt by 100

100 descend pace from above 1:03 +/-

300 hold pace from previous 100 with inc stk cnt by 100

100 @ sub 1:00

50 easy

Set #3 free kick

3 x 200 :20 rest

#1 VS by 25 75% – 100%

#2 VS and (broken :05) by 50 75% – 100%

#3 VS and (broken :10) by 100 75% – 100%

100 easy

Set #4 OVERSPEED

3 x 25 pull for speed only choice stroke continuous each swimmerrest within reason

200 easy

 

Total yardage = 3,475

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7 Week Speed Refinement Program – Week 2, Workout 3 & 4

Workout #3

Warm up: start into 200 choice swim @ 70%

8 x 50 descend by 2  :10 – :15 rest  choice swim

50 easy

Set #1 QUALITY   :20 rest

8 x 50 odds 25 tarzan / 25 3 up tarzan sprint 2 down easy evens swim 10 fast strokes / 10 slow strokes repeat

50 easy

Set #2 paddle free swim set – monitor heart rate for speed

check heart rate twice within the first two parts of the set

keeping heart rate between +/- 24 – 26 for :10 seconds

The pace should be strong aerobically elevating the heart rate while maintain the pace.

:10 rest for set except when checking heart rate then :10 rest

2 x 175 (check heart rate once)4 x 75 (check heart rate once)2 x 1252 x 100

100 easy

Set #3 OVERSPEED

3 x 25 pull for speed only continuous for each swimmer200 easy

Total yardage = 2,350

Workout #4

Warm up: Start into 800 swim alternate choice / IM by 200 @ 70% :15 rest

2 x 300 swim #1 choice, #2 IM, VS by 50 70% – 75% inc stk cnt

2 x 200 swim #1 choice, #2 IM, VS by 25 75% – 80% inc stk cnt

4 x 50 swim one each stroke IM order 5 fast strokes / 5 slow strokes

50 easy

Set #1 top stroke kick :20 rest

5 x 100 #1-2 VS by 50 70% – 100%

#3 sprint

#4-5 VS by 50 100% – 70%100 easy

second stroke kick :20 rest

10 x 50 odds VS by 25 70% – 100%

evens 10 fast kicks / 10 slow kicks

100 easy

3,250 yards

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7 Week Speed Refinement Program – Week 1, Workout 1 & 2

Workout #1

Warm up: start into 300 reverse IM 25 kick / 25 swim @ 70%

Set #1    :20 rest

2 x 100 IM #1 kick, #2 swim @ 75%

200 IM 25 kick / 25 swim @ 75%

4 x 75 @ 80%, IM no fly, odds kick evens swim

4 x 25 partner racing sprint choice kick on :50

100 choice kick 20 fast kicks / 20 slow kicks repeat

2 minutes rest

Set #2 speed swim set and recovery

4 x 75 on 1:30

25 3 up 4 down tarzan repeat pattern with open turn / 25 @ 100 Race Pace top stroke open turn(to get time) / 25 tarzan sprint

100 easy

Set #3 Race Pace swim

2 x 25 fly @ 100 Race Pace on :25

2 x 50 fly @70% on :45Into from send off

4 x 25 free on :20 1-2 make send off 3-4 fast

50 easy

Set #4 Top stroke swim set  (incremental stroke count – is adding at least one stroke each lap)

3 x 100 on 1:45

#1 50 swim @ 90% incremental stroke count / 50 tarzan with incremental stroke count

#2 top stroke with incremental stroke count each 25 @ :05-:10 over best time

#3 choice stroke swim 5 fast strokes / 5 slow strokes repeat

Set #5 OVERSPEED2 x 50 drag and pull with cords continuous100 easy

2,400 yards

 

Workout #2

Warm up:

start into 300 swim free VS by 150 70% – 75%  :10 rest

6 x 75 swim build to 80% each 75  :10 rest

6 x 25 swim free with middle 9 strokes sprint tarzan with the rest easy on :30100 easy

Set #1 kick top stroke  kick

3 (3 x 100) with 50 easy after each set :20 rest

1st set Variable Speed by 50 broken @ 50 for :10 90% – 100%

2nd set Variable Speed by 50 broken @ 50 for :05 70% – 100%

3rd set #1 @ 95%, #2 @ 80%, #3 VS by 25 70% – 100%

6 x 25 10 fast kicks / 10 slow kicks

100 easy

Set #2 top or second stroke kick,  sprint kick with fins

9 x 50 all sprint  :20 – :30 rest

50 easy

6 x 25 underwater fly kick (whole 25) sprint varied body positions if desired.

Sprint and rest as needed.

200 easy minimum

 

3,150 yards

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Deck-Based Dryland and General Physical Preparedness

The main goal of deck-based dryland (or simply “dryland”) within this program is to increase the overall density of work performed and to increase general working capacities. Another term for this is GPP, or General Physical Preparedness. A high level of GPP will not only increase general fitness, but help facilitate recovery from swim and weight training and, in all, bring your ability to train in the water to a higher level. Increasing your GPP will lead to faster swimming!

Multiple qualities can be addressed with a well designed dryland program. Overall GPP can be enhanced through improvements in energy system efficiency, strength (general and core), power output, mobility, flexibility and balance. The goal of this program is not to lay out a cookie-cutter, year-long program, but to give an idea of how to set up dryland work, how to improve some of the basic qualities of GPP, and some general guidelines to evaluate dryland abilities and progression. Dryland workout examples are included, as is a full 7-week dryland taper program.

An individual dryland training session will include an active warm-up, the work sets of the day, and a cool-down including active and passive stretching. Most weeks will consist of two lifting workouts. Micro and meso cycles are less important in dryland (than in weight lifting) as GPP can be incorporated at the levels presented here throughout a season. Instead of back-off weeks, dryland training includes test weeks. General qualities can be tested with the exercises listed, and ideal test values are listed, as are specific test workouts. If there is an exercise that is difficult to reach specific test values for (especially the first, easiest test), it is suggested that this exercise (or a variant) be placed first in subsequent workouts. Front-loading is another term to describe this; placing the weakest link of dryland ability first in a workout so that it can be trained in a fresh state.

Other than the planned training session itself, you need very little to perform effective dryland work. A willingness to perform the work as indicated is obviously the most important thing to bring to any training session. For dryland training, additionally you will want comfortable clothing that is easy to move in, workout shoes, an exercise mat and/or towel, and a full water bottle. Effective dryland work can be accomplished with none of the above, but having most or all of these items will make the workout more comfortable. An index card with the full workout written on it is also easy to take to the pool and make notations as necessary. An additional item that you may want for dryland work is a medicine ball. Any med ball, bouncy or “dead”, from six pounds to ten pounds (depending on your strength levels) will work. A med ball can be used in conjunction with many exercises to make work more challenging and can be a great addition to improve core strength and power development. You can lift it, throw it, carry it, bend with it, twist with it, hold it close, hold it away, balance on it (cautiously), and use it to augment almost any movement pattern. If you have only one piece of exercise equipment for dryland or at home, it should be a medicine ball.

GPP, as defined above, is heightened with all that we do in dryland training. If we improve any of the following qualities, we improve our GPP. Increased dryland ability = improved GPP = faster swimming. Broad definitions of some general work qualities follow.

Energy System- The focus here is on using a large amount of our musculature to produce work. Basic work sets move to longer sets, and then to more dense work. Heavy breathing and a lot of sweat are the norm. Rest intervals vary from half to double the amount of time worked (2:1 to 1:2 work-to-rest ratio).

Strength- The focus here is on improving relative strength, or the ability to move one’s own body. Basic sets move to multiple, short sets, and gradually progress to longer sets with increased density and or intensity. Rest intervals can vary greatly here, but are generally short (1:1 or less).

Core- Improving static, dynamic, and rotational strength in the core of the body (the trunk, or top of the neck to bottom of the hips). Sets can vary, and core work should always be included liberally within a given workout. Rest intervals are very short (4:1 or less).

Power- Increasing the rate and magnitude of force production is the focus here. Short, multiple sets will gradually progress to longer, more dense multiple sets. Rest intervals are usually longer here to facilitate nervous system recovery (1:2 or greater).

Mobility- Increasing the body’s ability to move efficiently through a full range of motion is the focus here. This quality is improved with increased exercise ablility (as we move through a full range of motion in many planes), and with active and passive flexibility work included at the end of each workout.

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Building your Dryland Program – Week 1 Example

Dryland Training 1 – coinciding with Week 1 Faster Swimming Weekly Workouts

Weekly points:

  • Dryland workouts should follow swim practice or be separated by 4+ hours
  • Separate these workouts by at least one day
  • End all sets at indicated times – if you don’t reach a number goal don’t worry, just keep working towards these goals
  • Basic strength and energy-system work
  • If sore from dryland, include extra stretching at the end of any workout

 Workout #1 (Week 1)

Warm-up             2:00 Jumping Jacks or Jump Rope

1:00 Squat/Thrust

Stability 2 x 1:00

5:00 Active and Passive Stretching

Work Sets           3 x 1:30 Mountain Climbers

5 Push-ups every :30            continuous         1:00 Rest between sets

3 x 1:30 Squat/Thrust                        30 goal           1:00 Rest between sets

5 x 30 Squats                             continuous         :45 Rest between sets

Vary stance (narrow, medium, wide)

C-down               4 x 1:30 Core Rotation

Pick 3 exercises, switch @ :30 intervals

5:00 Active and Passive Stretching

Workout #2 (Week 1)

Warm-up             2:00 Jumping Jacks or Jump Rope

1:00 Mountain Climbers

Stability 2 x 1:00

5:00 Active and Passive Stretching

Work Sets           3 x 1:30 Squat/Thrust                        30 goal           1:00 Rest between sets

4 x 1:00 Walkout Push-ups            goal=effort :45 Rest

2 Push-ups per walkout

2:00 Push-ups                              goal=effort no Rest

C-down               4 x 1:30 Core Rotation

Pick 3 exercises, switch @ :30 intervals

5:00 Active and Passive Stretching

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Building your Dryland Program – Mid Season Example

Weekly points:

  • Dryland workouts should follow swim practice or be separated by 4+ hours
  • Separate these workouts by at least one day
  • End all sets at indicated times – if you don’t reach a number goal don’t worry, just keep working towards these goals
  • Basic strength and energy-system work
  • If sore from dryland, include extra stretching at the end of any workout

 Workout #1 (Week 27)

Warm-up             2:00 Jumping Jacks or Jump Rope

1:00 SQUAT/THRUST

2 x 1:00 Stability

5:00 Active and Passive Stretching

Work Sets           3 x 1:30 Mountain Climbers

5 Push-ups every :30            continuous         1:00 Rest between sets

3 x 1:30 SQUAT/THRUST                     30 goal           1:00 Rest between sets

5 x 30 Squats                             continuous         :45 Rest between sets

Vary stance (narrow, medium, wide)

C-down               4 x 1:30 Core Rotation

Pick 3 exercises, switch @ :30 intervals

5:00 Active and Passive Stretching

 

Workout #2 (Week 27)

Warm-up             2:00 Jumping Jacks or Jump Rope

1:00 Mountain Climbers

2 x 1:30 Stability w/switches

5:00 Active and Passive Stretching

Work Sets           3 x 1:30 SQUAT/THRUST                     30 goal           1:00 Rest between sets

4 x 1:00 Walkout Push-ups            goal=effort :45 Rest

2 Push-ups per walkout

2:00 Push-ups                              goal=effort no Rest

C-down               4 x 1:30 Stability w/switches

5:00 Active and Passive Stretching

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Building your Dryland Program – Pre-Taper Dryland Test Set Example

Weekly points:

  • Dryland workouts should follow swim practice or be separated by 4+ hours
  • Separate the test workout from other workouts by at least two days
  • End all sets at indicated times – if you don’t reach a number goal don’t worry, just keep working towards these goals
  • Use results from these tests to work on any glaring weak points, especially as we are now in the taper phase!
  • If sore from dryland, include extra stretching at the end of any workout
  • TEST WEEK – do your best and see where you’re at in your training!!

Workout #1- TEST (Week 18)

Warm-up    3 x 1:00 Stability

1:00 Overhead Squats

2:00 Jumping Jacks or Jump Rope

Test Sets 

5 x 1:00 Squat/Thrust    30 per goal  :30 Rest between

2:30 Stability                                                  no Rest

3 x 1:30 Squat/Thrust/Push-up/Jump   20 per goal  3:00 Rest between

3:00 Push-Ups      75 goal     Rest as needed

Rotate/Twist/Sit-up Ladder    12 goal    no Rest

Cool-down    5 x 1:00 Core Rotations

Pick 3 exercises, switch @ :20 intervals

5 min Active Stretching

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Seasonal Considerations for Each Week and Workout

There are focus points and workout goals to consider listed before each week’s outline in the Faster Swimming seasonal plan. Fly kicking, breathing expectations, racing and race pace, total yardage with the % of kicking, and racing are all included, along with paddle sets, underwater kicking, turn considerations, and much, much more.  The taper part of the season totals 7 weeks. Please remember that tapering is not simply resting, but resting is a part of tapering. Tapering is a detailed process and your swimmers must be in great aerobic conditioning before starting. All workouts and sets can be adjusted for any swimmer based on their abilities mentally and physically in any part of the seasonal plan. When adjusting workouts and sets remember to complete the specific training outlined for each day and add/subtract/modify yardage and total set volume to reach your goals.

The following are some of the considerations that go into the Faster Swimming seasonal plan for each week and each workout:

Basic Workout

Yardage is a guideline that should be adjusted based on the abilities of your training groups. We will split the practices into groups later in the program by distance, mid-distance and sprint. Variable speed swimming distances, Variable speed effort, Strokes up (Tarzan) and down (easy), Tarzan, Tarzan to easy, over speed and race pace are sets that are essential to your training routine and will be detailed in future articles. Recovery sets and recovery workouts feel like useless swimming to many coaches but are essential to strength and speed. Starts, turns, relay starts, reaction drills and finishes are all outlined into the workouts to ensure that you remember to include and spend more time on these important aspects.

Legs 

Kicking is detailed and an essential part of speed. The hardest part is coaching the swimmers to take kicking seriously. Yardage, maximum distances, variable speed distances, variable speed effort, broken sprint kicks, all-out sprint kicks and yardage of easy kicking are all spelled out.

Basic Format

As described above the workouts are designed alternating upper and lower body work either by set or within each set.

Weight Lifting, Dryland, heart rate sets, test sets, sprint sets and race pace distances are all fully detailed and will also be explained further in upcoming articles.

Training at Race Pace/Goal Speed

Race Pace isn’t sprinting to exhaustion but creating the speed that will be needed to achieve goal times for each event. The main emphasis of Faster Swimming is if you train at slow speeds you will compete at slow speeds.

If you train 500’s and you are a 50 freestyler you are not maximizing your potential.

If you train long fly sets with bad mechanics and timing you can’t expect that to change when you are trying to sprint!

Start the season with enough rest at each desired distance to achieve race pace (goal speed) and as the season continues lessen the rest interval and achieve the same result. For example, 8 x 25 on :45 holding race pace at the beginning of the season. As the season progresses 8 x 25 on :30 holding race pace. Continue to shorten send off as taper progresses finally holding race pace for 4 x 25 on :15.  This same concept is applied to IM and long freestyle swims. This doesn’t have to be the main set but just the last 10 minutes of a workout. Please remember to do race pace during the aerobic phase of the season and during holiday training. If your swimmers are tired on a given day and you need to do race pace then you must set send off that help swimmers achieve race pace. Race pace develops muscle memory and helps create speed and power.

Let’s take the 100 free for our example and say your goal is to swim a 48.00 in the 100. In order to achieve this swim you must create and instill muscle memory at this speed. You will need to maintain 12.00 while swimming 25’s and 24.00 speed while doing 50’s. You can have your swimmers either hold pace to a hand  touch or to a flip turn(feet).  If you want the swimmer to hold race pace based on their race strategy then build that into your sets. For example, first 25 hold 11.5 from the block to the feet. Middle 50 hold 24.0 to the feet and the last 25 hold 12.5 to the touch. You can eventually work up to 75’s and broken 100’s (breaking them at different distances) and finally a 100 from the block before you actually swim your big race. This will give your swimmer the confidence needed for the big race.

You will do more race pace swimming as the taper progresses if you follow the workouts laid out in the 23 week training manual.  Recovery and over-speed sets are equally important and must be incorporated with your race pace work.  Remember that your dryland and lifting program is important and must coincide with this type of training.  Jumping and reaction time are extremely important and should be included in all your workouts.  Training with speed and power in the water, as well as dryland, will enhance everything you are trying to achieve in your program.

Dryland and weight training should incorporate the same basic principal as your swim training: Training intensity is directly proportional to your competitive results. For swim training, intensity is based on goal speed to improve sport performance specifically.  For weight training, intensity is based on percentage of max effort and speed to improve strength, speed, and power generally.  For dryland, intensity is based on work density (movements per time) to improve work capacity, speed and power endurance generally.  Quality (intensity) is important in your dryland and lifting as well as in the pool to improve your performances generally and specifically. And just as with swimming, this quality of training should be planned for and carried out over the course of your season(s) to support faster swimming.

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3 Items to Include in Daily Workouts

Today we would like to discuss three very important items that all coaches should include in their daily if not at least weekly workouts

Let’s talk about Tarzan

The first item I would like to talk about is Tarzan.  Tarzan is used for speed purposes. The proper body position for Tarzan is with the head and mouth out of the water. Keeping hips in line with the shoulders with a controlled fast kick. Tarzan is used for developing arm and leg speed. Leg speed drives the arms so begin by emphasizing the kick.  The arm stroke needs to be shorter and faster than the normal freestyle stroke with emphasis on equal shoulder rotation. There are many variations of Tarzan to train. Two of the main drills to use are just quality Tarzan sprinting and Tarzan to easy as indicated on the outline.  “Tarzan to easy” is where the swimmer will work on increasing arm speed until they are unable then drop their head and finish easy to the wall.  When the athlete is broken down this will be very hard to do but as the swimmer recovers he or she will be able to increase arm speed for longer distances of 25’s or 50’s.

YouTube videos are here; or Facebook can be found here.

http://www.viddler.com/explore/FasterSwim/videos/78/

I’d like to show a few different drills of Tarzan. First I am having my swimmer do a 25 of Tarzan where he is holding a constant rate of speed, keeping his head out of the water, shoulders square with hips in line and a small fast kick.  The next drill is 5 Tarzan strokes sprint up followed by 2 freestyle strokes down easy. The swimmer will just drop his head on the recovery strokes. Make sure the swimmers count their strokes to ensure that they start each new cycle of 5 up 2 down with the opposite arm. This will help ensure equal rotation of shoulders and help the swimmers work with both arms to start swimming.  This will translate to their breakout strokes also. Please vary this drill as desired for example 7 up sprint tarzan strokes then 4 easy strokes, etc.. We are always trying to prime the fast twitch muscles by using Tarzan. We do a lot of Tarzan during taper as well as throughout the season. It is easy to train your fast twitch muscle fibers to move at one speed with long sets, making it more difficult to retrain muscle fiber later. Always throw in some tarzan or speed work into your workouts. The last 25 of the video is Tarzan where the swimmer is working on increasing arm speed throughout, working on equal shoulder rotation as well as proper mechanics. A variation of this is on the Faster Swimming 23 week outline is called Tarzan to easy. The only difference is that I want the swimmers to start off at a faster pace and when they can no longer increase arm speed they will drop their head and finish the set distance easy.

Let’s talk about Variable Speed

We all know that racing is the drive to win close races to recover from mistakes and overtake your competition at all costs. Some swimmers have that desire and others we must try to teach. This is why adding Speed work should be very important to us as coaches. Each swimmer needs the ability to start and stop speed with their upper and lower body and I call this Variable Speed. Training an athlete and enhancing his or her ability to change speed at any time of the race is key to teaching and giving the swimmer confidence that they can race. It is a big part of our designed workouts throughout the season. You will need to change the variable speed distances and intensities as outlined weekly. Variable speed work in sets is difficult for the swimmer because it spikes heart rates when a swimmer would normally train at one speed.

For example:

A basic 8 x 200 swim set descend by 2 on 3:00 can be adjusted with variable speed work by 100. For example on the first 2 x 200’s have the swimmers work at 70% on the first 100 and 80% on the second. Descending the 200’s by adjusting the variable speed effort.  Variable speed work can be similar to Negative split as I just described in this set. The hard part is getting them to understand the actual percentage of intensities and still descend the 200’s. You can mix it up by making the swimmers go out in the first 100 @ 95% and the second 100 back in a controlled 90% by either giving them their splits, doing open turns or breaking the 200 at the 100 for a short rest interval.  This will make their set more difficult and train their muscle fibers at variable speeds.  You don’t want to get in the habit of training your swimmers at one pace thus making it harder to get into sprint work later in the practice or season.

Using Heart Rate

I am using the measurement of heart rate in this set to get a basic feel of how my swimmers are feeling today. There are a lot of factors that affect heart rate so this is just a guideline. I have created a set where the swimmer must maximize heart rate and created the speed work I wanted to have in today’s workout. This set was given a week after one championship meet and week before another. Prior to this workout they had two hard weight and dryland workouts and one longer aerobic swim practice. They were sore and a bit tired as they should have been.

This set is all freestyle starting with 2 x 100’s on a 1:30 send off.

The first 1:00 holding a minute pace and descending the 2nd 100 holding a :56. They are to take their heart rate immediately after the 2nd 100 for a starting point. They are taking their heart rate for 10 seconds. I want them to take their heart rate again after+/- 45 seconds to see how fast they recover. Once the heart rate drops below 20 (for :10 seconds) they will finish the next part of the set which is, 50 sprint kick followed by 2 x 25 sprint Tarzan with :20 seconds rest  then a 100 recovery swim.

They will repeat the same basic pattern two more times.

Second time starting off with 2 x 50 on a :35 second send off just making the send off immediately followed by a 100 free holding a :54 or faster again taking the heart rate immediately after the swim. Their heart rate should be above 30 or elevated from the last time taken. Once the heart rate drops below 20 finishing the set with a 50 sprint kick and 2 x 25’s sprint tarzan with :20 rest and a 100 recovery swim. If their heart rate doesn’t drop you can assume that they need more rest or they are completely out of shape.  This is very individual and knowing your swimmer will help you answer that question.  If their heart rate doesn’t drop below 20 for a couple of minutes then just have them finish the set or warm down, your call.

Third time thru they will begin with 4 x 25’s @ 100 Race Pace on a :20 second send off. Each swimmer should have an understanding of the effort needed to maximize their heart rate on this set. Then finish the set once heart rate drops with 50 sprint kick and 2 x 25’s tarzan then a 100 recovery swim.

Tarzan, Variable Speed and Heart Rate sets are some of the important items included in the Faster Swimming program.  We discussed Race Pace training in the last Journal.  If you have any questions please email [email protected] or [email protected]