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Race Pace

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.

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Race Readiness

Practice

You must simulate race conditions in practice to get better at racing. This includes having a plan for a general warm-up, perhaps an event-specific warm-up, what to do if no warm-up pool or lanes are available during the meet, what your athletes need with them behind the blocks (goggles, a relay card (?), a cap (?), their suit tied (?), everything); all to get their minds focused and their bodies ready to race. In practice the swimmers can race against the clock, race against teammates, and/or race against the whole team. This is one of the basic advantages of being on a team, competitive cooperation. Swimmers can push each other to get better not only by lane talk and finishing their sets well, but by racing and competing against one another at practice to push all of the team to a higher level, and then be able to compete better as both a team and as individuals.

This article focuses on the basics of physical race readiness – it goes without saying that an appropriate race strategy, as well as any mental/psychological preparation, should be planned for and practiced as well. The way the below warm-ups are structured leads naturally to an increasing level of focus, so include strategy and mental prep within the warm-up as works best for your swimmers.

Warm-ups

Warm-ups should move from general swimming to specific skills and proceed from lower intensity to higher intensity. This goes equally for start-of-the-competition team warm-ups to specific individual or relay warm-ups. We establish a general team warm-up early in the competitive season that progresses as above to get our athletes energy systems on-line first (moving from aerobic to anaerobic) and then bring their nervous-systems on-line once they are fully warmed-up (starts, short full speed sprints, etc). A set warm-up routine allows the swimmers to individually tailor their efforts in order to be race ready, whether adjusting efforts within the team warm-up, adding extra efforts at the end of team warm-ups, and allowing for any specific pre-race warm-ups.

Our base warm-up is as follows:

A. 10 min aerobic swim (HR 25 +/- for 10 second count)

B. 6 x 100 choice on 1:45, last 2 100’s build to sprint

C. 3 x (4 x 25 sprint choice on :40, 1 x 50 easy on 1:20)

D. Starts with 15 to 25 yard sprints

E. Additional swimming (pace?), turns, relay starts, etc

This simple plan allows us to easily make adjustments for time available and allows each swimmer the ability to find what works best for them to be race ready individually within our team warm-up structure. Some athletes may need more volume and/or more intensity, and this can be adjusted once a basic team warm-up is in place and well practiced.

If by chance there is no warm-up pool available during a competition, any type of whole-body deck-based dryland for 10 to 15 minutes +/- can be helpful for specific race preparation, especially if there is a significant break between team warm-ups in the pool and a specific race. Just as with the swim warm-up, steady efforts at a lower intensity shift to shorter efforts at a higher intensity. We use the deck-based warm-up that follows as needed, and practice this warm-up at swim practice, at dryland, and at early-season meets so that each swimmer can find (and then use) what works best for them to be race ready.

Deck Warm-up Example

3 to 5 x 15 Squat-Thrusts :30 rest +/- between

then,

3 to 5 x 5 Clap Push-ups or 10 fast Push-ups :30 rest +/- between

then,

3 to 5 x 3 Full Jumps :30 rest +/- between

This example is simple, easy to do, and easy to practice. The above deck warm-up would take about 12 to 15 minutes to complete, so if you want to be behind the block and ready to go 5 minutes +/- prior to your race, you’d want to start this about 20 to 25 minutes out from the projected race start time.

Many times I have my athletes do some of the above after a specific swim warm-up even when there is a dedicated warm-up pool. Fast, powerful, explosive movements fire up your nervous system and get you ready to compete. Again – this should be something learned at practice!

Behind the Blocks

Assuming you have done both a general and a specific warm-up for your race, the last 5 minutes +/- behind the blocks should be race prep time for the individual swimmer. Different athletes get prepared for races in different ways – some joke around, some zone out, some become mildly excited, some hyper-excited, etc. What works best for one swimmer may not work for their teammates – and they will never know what works best for them unless they experiment at practice! One thing I try to have sprinters do (from 200m and down) is to get their nervous system completely fired up by slapping themselves – arms, legs, back, chest (or doing “percussive” massage – which is a fancier, Eastern-Block way of saying “slapping”). This should be done just prior to racing – like one minute or less prior to your race, maybe even up on the blocks. Another easy way to get the nervous system firing is to grab the block hard when given the “Take your mark” command, and be sure that this does not interfere with start mechanics by – yet again – practicing this.

Practice (again!)

This brings us full-circle back to practice. Practice racing. Practice sprinting. Practice general and specific warm-ups. Practice deck warm-ups just-in-case. Practice being prepared behind the blocks. Practice nervous system activation. Know what works for you before your major competitions and then practice these things.

Practice being ready to race!

– Coach John Coffman, Faster Swimming & NAAC

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The 10 Principles of Athletic Success

There are many, maybe even countless, methods to achieve athletic success. However, the principles of athletic success are few. Said another way, by someone much smarter than I – “Methods are many, principles are few; methods always change, principles never do.” Follow the principles listed below throughout your athletic career and find success. I suppose you could argue that the base messages apply to your entire life… go figure.

1. Have a Purpose.

This can encompass a lot – a purpose for your set, your workout, your training week, your sport, even a purpose for your life! In sport it really boils down to being both physically and mentally present at training (completing your training with purpose), and to having goals (your purpose for being there!). Have a purpose, both in your training and for your training.

2. Follow a Plan.

You should have a plan for your season, your month, your week, your next competition. Having a purpose with no plan is just beating your head against a wall. If you are on a team, planning is mostly the coach’s job, if you are on your own – this is your job. The concept of Progressive Overload should be included in your plan, as regular progress should be a result of your training. You should have a plan in place to address Strength and Conditioning for pre-, post-, in- and off-season, as well.

3. Work Hard.

If you need me to define effort for you, you are in trouble! Full efforts are the key to successful training.  Along with hard work, you must include smart work: or working on what matters. This all circles back to having a purpose and having a plan. Hard work does not mean all-out effort all of the time either, but working as hard as a rep, set, workout, or season requires. Racing is ALWAYS 100% effort. Always.

4. Be Consistent.

You should be at training. You should have a plan that you follow 90% + of the time, and you should work hard with your purpose in mind. You should eat well 90% + of the time, and you should get 8 hours or more of sleep per night 90% + of the time. Persevere. Motivation follows action, so be consistent in your actions. If you follow the 1st 3 principals consistently you will be ahead of 99% of your competition.

5. Display Adaptability.

Stated simply – find an answer, not an excuse. Make it work – no matter what the circumstance, no matter what the obstacle, you can usually find a way around it. If something comes up that you can’t figure out for yourself, ask for help. A good coach is indispensable in this type of situation.

6. Be Prepared.

Just like the Boy Scout’s motto – solid preparation will lead to an increased chance of you achieving your goals. Superior preparation wins most often. Plan and prepare for things in advance so that you will have what you need when you need it. This goes for training, food, and sleep (the big 3). Make a list and check items off if you are uneasy or unsure about what you need. This goes double for competitions – use a list to pack and prepare well ahead of time.

7. Competitive Cooperation

Do something EACH DAY that you have never done before. Challenge your teammates to do the same – challenge each other regularly.  This is the type of teamwork that makes good teams great!  Work harder, prepare better, beat last week’s time/sets/reps/weights, etc. Do this for your self each day (attitude) and it will carry over to your training partners, team, and environment (atmosphere).

8. Control Your Attitude and Atmosphere.

Strive to have a positive and realistic outlook. Do not tolerate complacency or apathy in yourself or in your teammates. Pay attention and be respectful. Do not use the words “can’t” or “too”… they foster mental weakness. Your attitude is under your control – so control it to your advantage. Training atmosphere plays a HUGE role in your success – your team should be there to support you, and you to support them. If you are training solo or have a poor training atmosphere – change! Join a team, join a better team, or create a better team if need be.

9. Be a Leader and a Follower.

There will be times when you need to assert yourself and there will be times when you need to take a step back and let someone else take the reigns. Learn to foster both mindsets so that you can take control when needed, and so that you can follow and support others when needed. This applies directly to controlling your attitude and atmosphere from above.

10. No Limits.

World Records are broken regularly – only because someone thinks they can do so and then acts on this belief. Bruce Lee spoke of limits much better than I can, so here’s his quote:

If you always put limits on yourself and the things you can do, physical or anything, you might as well be dead. It will spread into your work, your morality, your entire being. There are no limits, only plateaus. But then you must not stay there. You must go beyond them. If it kills you, it kills you.

So there you have it – The 10 Principals of Athletic Success. Post this list in an obvious place – your gym bag, your training facility, or even the wall of your room – to remind yourself of the principals of athletic success.

Follow these principals and you will find success!

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All Swimmers Need…

  • To feel comfortable in the water.
  • To know stroke counts (per lap) for all strokes.
  • To understand timing of all strokes.
  • To have excellent walls and turns.
  • To practice with proper stroke mechanics.

A swimmer also needs experience racing and that takes, a long time and hundreds of races for mechanics and strategies of each race to sink in, not to mention the pain factor. When in pain, how well do you think about what you should really be doing? Most swimmers worry about breathing and finishing the race first, especially as they are learning.

Let’s use the 50 freestyle to continue our “all swimmers need”

  • A quick start with proper form remembering to use legs more than the upper body to get off the block.
  • To enter the water in a streamlined position and maintaining this position during the breakout.
  • To maintain a streamlined position off of the dive while enabling either a proper fly kick or free kick through the first two strokes of the race (breakout). Being able to know where you are in the water so not to stop the momentum from your dive and underwater kick into your breakout.
  • To maintain a sprint kick even while breathing.
  • Knowing when to breathe (timing) while at the same time preparing for the turn, after judging the wall correctly in warm-ups.
  • To complete a proper turn.
  • A proper streamlined position off the wall of the turn with a proper breakout, while getting past the flags.
  • To finish the race without losing momentum. Proper judging of the wall is where it is won or lost provided, that is, the swimmer has not succumbed to the pain. You must judge the wall in warm-ups.
  • Not to breath at the end of a swim, while maintaining a sprint kick, while holding together proper stroke mechanics, not to mention sprinting the entire race since it is only a 50…

There are tons to know, swimming takes brains, retention, and motivation. Just try to handle it one thought at a time. Try to remember this as a coach and especially a parent. When you say something to your swimmer like, “how did you miss that turn?” Try to remember all that goes into racing.

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The Number One Problem Facing Swimming

I feel the culture of quick gratification and instant success is the main thing coaches have to learn to coach around is the number one problem facing the sport.

We can outsmart the younger generation by creating daily, weekly and more creative test sets that helps the young athlete feel good about their efforts.

Demanding more quality in shorter practices, more dryland workouts while keeping in mind that we might have to coddle this generation a bit. If that is what it takes then do it. You can slowly teach that long-term hard work equals success.

Teach swimmers what to expect every step of the way because their understanding of physical and mental progressions can only help.

Explain the yearly, seasonal and daily outlines of training.  Explain the cycles of muscular breakdown, recovery and strength gains. As we know it is a lot more than a few days of hard work before a meet. Younger swimmers and High School swimmers actually believe that if they have a few good practices they should see results. Teach them athletics are not the same as academics, you can’t cram for a meet.

Train boys and girls differently. Basic generalizations:

Girls can practice longer and harder mentally and physically but are a lot harder to coach at meets.

Boys need to know the whole set and in advance. Let them know exactly what effort you expect for each part of the set or practice.

Boys are a lot easier to coach at meets.

I am currently going through all of this again as I am building a new program and developing a culture for swimming in this community.

We have to work with what we are given so do your best. Make every workout and set as different as possible. Faster Swimming workouts are developed with all of this in mind.

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Keys to Developing Your Own 7 Week Speed Refinement Program – Intro and Practice Techniques

Hello Coaches and Swimmers.

We are going send out two excellent sprint workouts per week for 7 weeks.  They were used in a 7 week program along with Dryland/weight training and recovery swimming.

For example: Monday – Dryland/Weights, Tuesday – Sprint workout #1, Wednesday – Recovery swimming, Thursday – Day Off, Friday – Dryland/Weights, Saturday – Recovery swimming, Sunday Sprint workout #2.

You can follow this plan for the next 7 weeks and incorporate the Sprint workouts accordingly.

The workouts are designed to develop speed and create the physical and mental understanding of Race Pace (goal time work). Recovery is either written into each set or by alternating kicking and swimming by sets. Do the workouts as written for the best results and maintaining quality.

Each set explains the % of effort needed. You will be introduced to almost all of the aspects that are written into the 23 week, 14 week and 7 week programs created by Fasterswimming.com. They are; partner racing kicking/swimming, variable speed work by distance – stroke or kick count, race pace work for all strokes, tarzan drills/sets, incremental stroke count, broken sprints to maintain quality, fins, cords, paddle swimming, heart rate swimming/sets, recovery swimming/kicking, descending swimming or pace, over speed and block sprints to name a few.

 

PRACTICE TECHNIQUES

1. Racing – The drive to win close races to recover from mistakes and overtake your competition, the desire to win!!!! Some swimmers have that desire and others must be taught. You must add racing sets in your workout. Each swimmer must have the ability to start and stop speed (variable speed) throughout the season, no matter what phase of training you are currently involved. Drafting then passing, stagger starts and racing different abilities of swimmers in practice must be some part of a weekly routine.

2. Race Pace – This isn’t sprinting to exhaustion but creating the speed that will be needed to achieve goal times for each event. Let’s take the 100 free for our example: let’s say your goal is to swim a 48.00 in the 100. In order to achieve this swim, we 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 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 you the confidence needed for the big race. Start the season with enough rest at each desired distance to achieve race pace goal speed and as the season continues to lessen the rest interval and achieve the same result. If you are tired on a given day that you want to do race pace then you must give yourself enough rest to achieve race pace. This doesn’t have to be the main set but just the last 10 minutes of a desired workout. Please remember to do race pace during the aerobic phase of the season and during holiday training. Race pace develops muscle memory and helps create speed and power.

Remember that your dryland program is important and must coincide with this type of training. You will do more race pace as the taper progresses.Recovery and overspeed sets are as important and must be incorporated with race pace. Training with speed and power in the water and during dryland will enhance everything you are trying to achieve in your program.

3. Overspeed – Creating and enhancing muscle memory with the possible speed of a time not yet achieved in a race. Creating speed in short spurts helps train the fast twitch muscle make-up of every swimmer. Cords are a widespread example usually incorporated during the taper or resting phase of a season and should be used throughout. Overspeed can be achieved off starts and walls and during very short distances or with correct tarzan swimming.

4. Tarzan for speed purposes – Swimmers that do water polo use tarzan to see the ball. They are strong, have arm speed, upper body strength and usually are great at kicking. Wow, everything you need for sprinting! Sprinting doesn’t always mean short distances. 200’s are now in the sprint category.If you have ever seen Diana Munz swim she has great kicking skills that were evident in her swims off each wall and at the end of distance events.She shows variable speed and power in the distance events with her upper body and legs…

5. Recovery and dryland – These two categories make most people nervous.Proper recovery must be part of each workout phase and the dryland program must match. You must constantly change body part emphasis in your workouts to ensure recovery. Hard work should alternate legs, core and upper body. That doesn’t mean if you are recovering the legs you can’t work the arms. You need to alternate upper and lower body between dryland and swimming. You can alternate within each set, from set to set, from workout to workout or week to week. Add a true recovery workout once during the week and see how you respond the next day. Maybe you even need a day off as in MENTAL RECOVERY.

6. Each set should include distances as well as the repetitions, mechanics emphasis, and what to do on each part of the swim. For example: 6 X 400’son 5:00 free with 4 fl y kicks off each wall breathing to one side of the pool,to ensure breathing on both sides and even shoulder rotation. Odd swims are variable speed 75% – 95% by 50, with numbers 2 and 4 pace holding 1:02and number 6 being timed with sprint kicking each wall and last 200. Write it down and take it to the pool.

7. You must be able to read the clock and understand negative, even, ascending, and pace terminology for splits in races and practice. Swimmers should constantly be using the clock even during warm-up and warm-downs so times and speed can be inherent. You must understand a certain speed with feel. You must understand and learn variable speed and repeats of a certain pace physically and mentally. Simple example during warm-up 4 X200’s with descending send-offs with a goal time on the last 200. For example, 4 X 200’s on 2:40, 2:30, 2:20 and the last one go a 2:15.

8. Coaches flexibility: Stay flexible and evaluate if the swimmers are getting what you wanted out of each set. Don’t force the issue if motivation isn’t the issue. Change the set to achieve your goal, scratch the set if needed, adjust it or use it later in the season. If you change the set explain why and try to get them to understand the reason. If you can’t explain it you’ll never be able to teach it. If too much info is written for the set slowly increase the stimulus over time. Flexibility is hard as a coach feels the time constraint to get it all in. Fight that urge and back up, as that will help the swimmers more in the short and long term.

9. IM (Individual medley) and the importance of doing sets in IM order. Training the muscle memory of going from one stroke to the other and breathing patterns. Breathing patterns change from one stroke to the other, as does the timing of each stroke. When switching strokes the swimmer must gain control of the breathing pattern before settling into the race strategy of each stroke. Doing sets in IM order will help train the breathing patterns.

10. Heart rate is a great tool to see if you are sick, stressed, overworked, need more rest or just out of shape. You can measure these many ways by creating a set that helps you maximize heart rate and measuring how long it takes you to recover. Remember you are not a doctor nor should you diagnose yourself from this, it is only a tool that can be used to help you at each phase of training. This tells you about aerobic conditioning, fatigue during the core of training and the amount of resting needed to create race pace or sprinting. This tool definitely helps during taper and resting before meets.Consult a doctor or read up about heart rate, as there are plenty of studies and information on the subject. This will help you with flexibility and changing your workouts when needed.

Videos of Tarzan, Overspeed and partner racing are located on our facebook and Youtube pages.We have 13 dryland warm up and workout videos to use. Please email Brad with any questions [email protected]

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7 Week Speed Refinement Program – Week 7, Workout 13 & 14

Workout #13

Warm up:

start into 2 x 300 :15 rest70% 50 kick / 50 swim

2 x 100 choice swim VS by 50 100% – 75% :15 rest

4 x 50 choice swim VS 5 fast strokes / 6 slow strokes50 easy

 

Set #1

4 x 125 on 2:15

1-2 50 kick @ 75% / 50 5 up tarzan 2 down easy / 25 tarzan sprint

3-4 50 kick @ 75% / 50 tarzan with inc stk cnt / 25 3 up tarzan 2 down easy

 

4 x 75 choice kick 50 @ 75% / 25 @ 100% :15 rest

4 x 50 on 1:15 sprint kick top or 2nd stroke

100 easy

 

Set #2 complete this set twice

6 x 25 partner race free kick on :50

50 easy kick into next time thru

100 easy

 

Set #3 OVERSPEED

3 x 50 drag and pull take rest as needed

4 x 100 recovery swim on 1:35

Total yardage = 3,200

 

Workout #14

Warm up:

start into 300 choice swim @ 70%

6 x 50 choice kick @ 75% :10 rest

Set #1 freestyle paddle swim

4 x 125 on 1:55 VS by 25 100% – 75% (1-2 strokes higher on faster 25)

start each 125 with 25 @ 100%

2 x 125 on 1:40 open turn to get time @ 25

1st 25 @ 75% focus on longer stroke and breathing /100 @ 90%-95%

50 easy

4 x 75 recovery with Tarzan on 1:15

25 6 stroke tarzan sprint break out then easy to wall

25 5 fast strokes / 4 slow strokes

25 easy

 

Set #2 top or 2nd stroke kick  :20 rest

2 x 200 #1 VS by 50 75% – 100%, #2 VS by 25 75% – 100%

150 75 5 fast kicks / 5 slow kicks

 

Set #3 top or choice swim set – add additional rest if needed or warm down

6 x 100 on 3:00 1-3 top stroke, 4-6 2nd stroke

#1, #4 broken @ 50 for :10 – :20 as needed @ 200 RP

#2, #5 broken @ 25’s for :05 – :15 as needed @ 100 RP

#3, #6 straight goal with +/- :05 from best time from block  same strokes as above

100 easy

 

Total yardage = 2,950

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7 Week Speed Refinement Program – Week 6, Workout 11 & 12

Workout #11

Warm up: start into 600 choice swim @ 70% 4 x 125 choice stroke :15 rest

75 kick 10 fast kicks / 10 slow kicks

50 swim 10 fast strokes / 10 slow strokes

4 x 100 swim VS by 50 75% – 100% :15 rest

check heart rate twice and keep between 25 – 30

100 easy

 

Set #1

12 x 25 on :50

1,2,5,6,9,10 tarzan increase arm speed

3,4,7,8,11,12 partner racing free kick

50 easy kick on 1:30

2 x 100 on 2:00 5 up tarzan sprint 4 down easy

50 easy kick on 1:30

OVERSPEED

2 x 50 drag and pull continuous :20 rest

100 easy

Set #2 complete this set twice

2 x 150 free strong with PADDLES on 2:30

2nd time thru top stroke on 2:45

50 kick (25 @ 100% / 25 @ 75%), open turn to get time into

100 swim broken each 25 for :05 – :15, 1st and 3rd 25 @ 200 RP,

2nd and 4th 25 @ 100 RP

100 easy

Total yardage = 3,200

 

Workout #12

Warm up:

start into each 6 x 50 choice swim VS by 25 70% – 80%

1-3 no grab start, 4-6 quick start

Set #1 Swim set

rest between sets if needed or adjust send offs

3 x 100 on 1:30 VS by 25 75% – (100% @ 100 RP) top or 2nd stroke swim

100 on 2:30 100 5 fast strokes / 5 slow strokes, 50 easy

3 x 100 on 1:35 top or 2nd stroke swim

#1, #3 VS by 25 75% – (100% @ 100 RP)

#2, #4 @ 500 RP or 400 IM RP with inc stk cnt

100 on 2:30 100 10 fast strokes / 10 slow strokes, 50 easy

3 x 100 on 1:40 top or 2nd stroke swim

#1, #2 VS by 25 (100% @ 100 RP) – 75%

#3, #4 @ 500 RP or 400 IM RP with inc stk cnt

100 on 2:30 100 15 fast strokes / 15 slow strokes, 50 easy

3 x 100 on 1:45 top or 2nd

#1, #3 @ 500 RP or 400 IM RP with inc strk cnt

#2, #4 VS by 25 (100% @ 100 RP) – 75%

100 on 2:30 100 20 fast strokes / 20 slow strokes, 50 easy

Set #2 kick top or 2nd stroke :15 rest

complete this part twice

2 x 75 25 @ 75% (broken for :05) / 50 @ 100%

100 @ 75% into next time thru

complete this kick set once :10 rest

2 x 75 VS 25 @ 75% / 50 @ 100 %

4 x 50 1-2 sprint broken @ 25 for :05, 3-4 @ 75%

4 x 25 5 fast kicks / 5 slow kicks

50 easy

Set #3

6 x 50 on :55 6 stroke tarzan break out each wall then finish 25 easy swim

200 easy

Total yardage = 3,425

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7 Week Speed Refinement Program – Week 5, Workout 9 & 10

Workout #9

Warm up: start into 400 choice swim @ 70%

start into each 8 x 50 kick on side fly or free/ work fly kick off each wall

1-4 no grab start, 5-8 quick start

50 easy

Set #1 complete this top stroke swim set twice

6 x 75 on 1:10 build to sprint with inc stk cnt each 25

(flyer’s free / fly / free by 25 do fly break out on free 4-6 fly kicks sprint)

6 x 25 on :40 odds tarzan sprint increase arm speed, evens @ 100 RP

50 easy into next time thru

Set #2 kick top or 2nd stroke – complete this set twice

2 x 100 #1 VS by 25 75% – 100%, #2 @ 95%

50 easy kick into next time thru

200 recovery

2,850 yards

 

Workout #10

Warm up: 

400 mix

6 x 25 build swim raise HR

Set #1 Individualized top or 2nd race pace

2 x 200 @ 90% inc stk cnt by 50 or repeat each 100 :10 rest

50 easy

Set #2 Paddle swim top stroke

4 x 100 on 1:15  establish goals @ 90%

4 x 75 recovery on 1:10

4 x 100 on 1:10 odds make send off evens goal speed @ 90%

6 x 50 on 1:00  recovery

Set #3 Speed Work rest as needed

6 x 25 build to sprint kick

6 x 25  odds swim build to sprint / evens build to sprint tarzan

200 recovery

2,900 yards

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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