Category: Workouts

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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

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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 39, Produced, 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