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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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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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Part 4: Race Pace Set Examples

Here are some workouts from the research I have been reading.  Please add this to your practice routines but make sure that all swimmers are performing at exact Race Pace. If a specific distance wasn’t at Race Pace then the swimmer needs to rest until able to perform and resume the set.

A. Race Pace sets

1. Please adjust the amount of time spent on each rest interval based on your swimmers progress.

2. Determine desired Race Pace, 100, 200 etc. please document and keep results.

3. Continue to lower the rest interval as suggested below and continue past :20 rest.

4. You will then increase the distance holding Race Pace and start over again with :30 rest.

Weeks 1 and 2

16 x 25 at Race Pace :30 rest, 1:30 additional rest after each set of 16.

(This set should last about one hour)

Weeks 3 and 4

16 x 25 at Race Pace :25 rest, 1:30 additional rest after each set of 16.

(This set should last about one hour)

Weeks 5 and 6

16 x 25 at Race Pace :20 rest, 1:30  additional rest after each set of 16.

(This set should last about one hour)

Weeks 7 and beyond

8 x 50 at Race Pace starting at :30 rest, 1:30 additional rest after each set of 8.

(This set should last about one hour)

Weeks 8 and beyond

6 x 75 at Race Pace starting at :30 rest, 1:30 additional rest after each set of 8.

(This set should last about one hour)

Weeks 9 and beyond based on your swimmer

4 x 100 at Race Pace starting at :30 rest maybe breaking the 100 at the 75 for :15 rest at first then lowering the rest between 100’s and at the 75.

B. Short Anaerobic set

I think all of you know how to accomplish this.  Feel free to us the 23 week and 14 week programs for a plethora of workouts and your guide for the whole season. www.fasterswimming.com

 

C. Short Sprints Across Pool

1. This set should be your main set lasting about one hour.

2. Fly kick underwater on back/stomach simulating what you want on each lap in a meet.

3. All strokes working on breakouts as desired in a meet.

4. High-Quality swimming, Cords, power racks, etc.

5. 20 x short sprints stroke at Race Pace(you will need to figure this out per each set distance)

:20 – :25 rest interval

 

D. Short Sprints using a specific distance.

1. Similar to above but only lasting about 15 minutes.

2. Tarzan would be another option http://www.facebook.com/photo.php?v=1199220097116&set=vb.44218826036&type=3&theater

 

Basic Layout:

Monday –  A and C

Tuesday – B and C

Wednesday – A and D

Thursday – B and C

Friday – A and D

 

Sample workout from study:

Warm up:  2 x 200 IM at 80% and 90% rest one minute.

Underwater kicking skill: 12 x 15(short) double leg kicking deep on :45.

Recovery: 300 backstroke at own pace.

Race Pace Set 1:  20 x 50 free at 200 Race Pace on 1:00

Recovery: 400 kicking. Choice of two strokes.

Race Pace Set 2: 30 x 25 fly or breast at 100 Race Pace (include underwater work) on :45.

Recovery: 200 back kicking

Race Pace Set 3: 30 x 25 back at 100 Race Pace (include underwater work) on :45

Recovery: as needed.

 

Be consistent with this program!

All feedback is welcome.

This article is created from the readings of Swimming Science Bulletin Number 39Produced, edited and copyrighted by Professor Emeritus Brent S. Rushall, San Diego State University Swimming Energy Training in the 21st Century: The Justification For Radical Changes Brent S. Rushall, Ph.D.,R.Psy

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Open Water Swim Training – Day #20

In order to best prepare you for an open water swim you obviously need to compete in a few open water swims in advance to the BIG SWIM. You will need to be able to maintain your body heat, hydration and energy needs so don’t just swim a lot in the pool without researching your swim well. Remember to take into consideration water temperature, currents, potential storms or intense heat or cold temps for the day.

If the majority of your training is in the pool then you need to train as the previous workouts are written. You can’t train at one speed because that won’t be a reality in an open swim. Your legs need to be strong and your kicking abilities are more important than you can imagine. The variable speed training and tarzan swimming incorporated in the workouts are key to changing your swimming direction, finding out where you are in the water compared to your competition and navigating your course. The continuous heart rate changes in these practices will prepare you body for different energy needs in your race.

You need to understand pacing for your race and how to conserve your energy when needed. Race pace is a huge and essential part of the Faster Swimming programs. The beginning of the race is crazy until the field thins out and you can establish your pace then you need to be able to kick it in for the finish and Faster Swimming will prepare you.

You will need to rest for the big swim so understanding cycles of training will help prepare you for your competition.

This is the fourth installation of the 15th practice session for our Open Water Swim Training example.  Over the next few weeks, we’ll post at regular intervals various days of the training.  The entire training session can be found in our 23 Week Training Session, which can be found here.

Day #20   Mid Distance and Open Water

Warm up:  12 x 50   25 kick / 25 swim  @ 75%

1-6 quick starts, 7-12 no grab starts

25 easy

Set #1  swim set

            32 x 25   descend 1-8 and repeat :05rest

2 x 200 with 6 fly kicks off each wall VS by 25   80% – 85%  :10rest

24 x 25 descend 1-6 and repeat :05rest

3 x 200 with 8 fly kicks off each wall   :15rest

VS by 25  80% – 85% with inc stk cnt by 50

16 x 25 @ 500 RP on :30

400 with 6 fly kicks off each wall VS by 50  80% – 85% with inc stk cnt by 100

1:00rest

8 x 25  @ 200 RP on :35

6 x 75 recovery on 1:10

Set #2  kick set  :10rest

            12 x 75  1-4 build within each 75, VS by 25  70% – 80% – 90%

5-8 VS by 25  80% – 100% – 80%

9-12 @ 95%

6 x 50   1-3 VS by 25  75% – 95%

4-6 @ 95%

25 easy

Set #3  

            6 x 50 no grab starts  25 tarzan sprint / 25  5 up tarzan 2 down easy

25 easy

Set #4  freestyle paddle swim set

            2(8 x 200)  1st set all on 2:15 +/-

100 easy after 1st set

2nd set 1 on 2:20

2 on 2:10

1 on 2:20

2 on 2:05

1 on 2:20

1 sub 1:55

4 x 100 recovery on 1:35

Total yardage = 10,125

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Open Water Swim Training – Day #15

This is the fourth installation of the 15th practice session for our Open Water Swim Training example.  Over the next few weeks, we’ll post at regular intervals various days of the training.  The entire training session can be found in our 23 Week Training Session, which can be found here.

Watch the workout progression as we add yardage and change up the sets.

Day #15  Mid distance and Open Water

 

Warm up:

6 x50 all quick starts 25 kick / 25 swim heart rate above 20

6 x50 no grab starts 25 kick / 25 Tarzan sprint heart rate above 25

25 easy

Set #1  swim set  :15rest

            3 x 350  VS by 50 80% – 85%, inc stk cnt

3 x300  @ 90%

3 x 200  1st one @ 85% then descend

3 x 100 on1:20  sub 1:05 – 1:10 +/-

6 x 75 choice recovery swim on 1:10

Set #2  freestyle kick set  :15rest

            4 x 125 @ 80%

4 x75  VS by 25  80% – 100% – 80%

8 x50  VS by 25, 1-4  100% – 70%, 5-8  70% – 100%

100 easy

 

Set #3  swim set – VS by 50 with inc stk cnt  80% -90%

            2 x 100  on 1:20

2 x100  on 1:20

2 x100  on 1:30

2 x 100  on 1:10

100 easy

2 x 100  on 1:15

2 x 100  on 1:15

2 x 100  on 1:25

2 x100  on 1:05

100easy

100 on1:10

100 on1:10

100 on1:20

100 on1:00

100 easy

400 paddleswim for time

100easy

Set #4  kick set

            8 x 50  @ 90%   :10rest

100 easy

Set #5  complete this swim set three times

              50  @ 500 RP on 1:00

150 build to previous 50 RP by the last 50 with inc stk cnt  on 2:30

200 hold the 50 RP thru the whole swim with same stk cnt on 3:15

4 x 50 @200 RP on 1:15

 

100 easyon 2:00 into next time thru

Set #6  Tarzan set

              4 x 75  on 1:15 – 1:30

25   5 up Tarzan sprint / 2 downeasy

25  Tarzan sprint 6 strokes breakout then easy to wall

25  easy

Total yardage =10,025

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Open Water Swim Training – Day #10

This is the third installation of the 10th practice session for our Open Water Swim Training example.  Over the next few weeks, we’ll post at regular intervals various days of the training.  The entire training session can be found in our 23 Week Training Session, which can be found here.

Watch the workout progression as we add yardage and change up the sets.

Day #10      Mid distance and Open water

Warm up:  swim set

                 start into 400  @ 70%

3 x200 VS by 50  70% – 75% inc stk cnt by50  :10rest

4 x150 @ 75%  :10rest

5 x 100  negative split with open turn to getsplits  (:15rest between 100’s)

1st 50 @ 75%, 2nd 50 @ 500 RP

6 x50  VS by 25  75% – 85% :10rest

25easy

 

Set #1      kick set – complete this set twice  :15 rest

                 200 @ 75%

6 x75  VS  25 @ 80%, 50 @ 100%

50easy kick

2 x50 sprint kick

50easy swim after each time

 

Set #2       freestyle paddle swim set

                 7 x 100 on 1:25 @ :05 over500 RP  inc stk cnt by 50

into

2 x200 on 2:15 hold above pace

50easy

4 x100 on 1:20  @ 500 RP  inc stk cnt each 25

into

3 x200 on +/- 2:10  should be difficult @90%

50easy

3 x100 on 1:35  just make send off  inc stk cnt each 25

into

4 x200 FIP   +/- 2:05  @ 500 RP

6 x75 on 1:10 recovery just make send off

 

Set #3       kick set

                 12 x 50  @ 85% :10 rest

50easy

Total yardage = 8,525