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The Working Man

Date: 
Oct 2 2009
Approximate Distance: 
3000
Approximate Time: 
1:15

Bring your lunch bucket:  This is a great, but hard pre-season tune up. Lots of intervals separated by lots of stroke work designed to get you swimming faster for the season. Don't dog the freestyle at the end of each set.

(They call you the working man. I guess that's what you am.)

Warm Up: 200 Swim, 200 Kick, 200 Pull

3X100 Free 1:25 Try to hit a consistent, but fast, interval.

Do the following set three times. For each set, do the same stroke throughout.

4X50 Stroke drill 1:30
4X50 Stroke 1:00
1X100 Kick
2X100 Free 1:25 Fast Interval

 

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part of the plan

Date: 
Feb 9 2009
Approximate Distance: 
3,550
Approximate Time: 
1:30

600 w/u

Pull set

2 x 200 @2:40

2 x 100 @1:20

2 x 50 @ :40

 

50 ez

4 x 100 Reverse IM , Decend @ 2:00

50 ez

 

Pull w/paddles and Kick w/fins

5 times through   2 x 100  - @1:20 Rd.1  - @1:15 Rd. 2 - @ 1:10 Rd. 3 - @ 1:05 Rd. 4 - @ 1:00 Rd. 5

                                After each round 2 x 25 stroke on 5 Second rest Long and strong.

 

8 x 50 Kick w/o fins @ 1:00

 

 

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just practice

Date: 
Feb 4 2009
Approximate Distance: 
3100
Approximate Time: 
1:30

600 w/u

200 Choice Drill

10 x 100 Kick 1 fast/1 ez @ 2:00 w/fins

200 Choice Drill

4 x (25 fast water polo stroke w/fins 75 ez)

200 Choice Drill

6 x 50 @ 1:30 hold pace of what you need your second 50 of your 100 to be during race

200 Choice Drill

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turn out the lights and i'll glow

Date: 
Jan 29 2009
Approximate Distance: 
3000
Approximate Time: 
1:30

600 w/u

4 x 150 (75 pull/kick fast, 25 ez, 50 dps)

4 x 125 (50 stroke, 25ez, 50 stroke)

4 x 100 (75 dps, 25 fast)

4 x 75 (25 stroke, 25 ez, 25 stroke)

4 x 50 (kick w/fins, 4 dolphin kicks off waa)

4 x 25 (1/2 fast 1/2 ez, 1/2 ez 1/2 fast. 25 fast, 25 ez

6 x 50 - Kick w/fins, free w/board

 

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Best Possible Average

Date: 
Jan 26 2009
Approximate Distance: 
3200
Approximate Time: 
1:20

This was one of John's workouts, and has a really high-intensity level. (BPA = Best Possible Average. Try to maintain the highest pace you can.) There are no breaks in this workout--just go straight through, except for the easy 50s that separate sets.

600 Warm Up (choice)
=================================

4X200 (50Fr, 50 Stroke, 50 Free,50 Stroke Kick.) {These 200s should be almost continuous. During Do the stroke in IM order. During the last 200, do the stroke portion as Freestyle drills rather than straight freestyle.}

5X50 Freestyle BPA 1:00
50 Easy
4X50 IM Order BPA 1:00
50 Easy
3X50 Stroke BPA 1:00
50 Easy
2X50 Stroke BPA 1:00
50 Easy
1X50 Stroke BPA 1:00

3x200 Kick w/fins 

8X25 Stroke Kick w/fins (1/2 fast 1/2 ez, 1/2 ez 1/2 fast. 25 fast underwater, 25 ez)

 

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you must clench it good!

Date: 
Jan 15 2009
Approximate Distance: 
3100
Approximate Time: 
1:30

this work out is focused on helping us train our body to finish our races, primarily 100 stroke events.

=============================================================================

600 w/u

6 x 50 fly/back down, breast/free back

5 x 100 stroke - 50 drill, 50 100 pace

50 ez

500 pull decend to fast

50 ez

4 x 100 Kick 25 fast, 25 ez, 25 dolphin on back

200-150-100-75-50-25 stroke

4 x 25 w/fins breakout

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I think i'm choking....OH NO!!! I'm DEFINITELY choking!!!!!!!!!!!!

Date: 
Jan 12 2009
Approximate Distance: 
3175
Approximate Time: 
1:30

This practice is designed to teach your body how to deal with the pain caused by sprinting during a race, so when when we do race our body will know how to cope with the pain

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600 w/u

4 x 25 underwater

75 F/K/S

 

next set 2 times through

20 FAST from a dive 30 EZ @ 1:15

30 FAST from a push 20 ez @ 1:15

50 EZ @ 1:30

50 FAST from a dive @ 1:30

200 Pull - keep low stroke count

100 ez

 

20 x 25 Kick choice

500 Pull

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Slow Burn

Date: 
Dec 28 2008
Approximate Distance: 
3200
Approximate Time: 
1:15

This is a nice workout to work on your stroke technique, while still getting in yardage. While you get a decent amount of yardage, it really flies by...

WarmUp: 600 Choice

+++++++++++++++++++++++++++++++++++

10X125 Freestyle. Start at 50% speed/intensity, bump up your speed by 5% for each 125
50EZ
5X100 IM
5X100 Pull/Stroke
5X100 Kick (For variations, kick with fins, no board.)

 

Your rating: None Average: 3 (1 vote)

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"I think I'm gonna throw up"

Date: 
Dec 1 2008
Approximate Distance: 
3200
Approximate Time: 
1:15

600 Choice Warm Up
================================

 Kick Set

  • V-Kick 16/26 @1:00
  • Bottom Turns x 2
  • 15M Blast
  • UW Kick 25 5S/10C

 

2x150 P/K - BPI on 1:45/1:55/2:05
4x50 recovery good technique @ 1:15
3x100 IM - 1st 25 UW - minus any stroke you want

Kick Set (again)

4x100 P/K - under 1:05 on 1:20, or 1:10/1:25, or 1:15/1:30, or 1:20/1:35
4x50 recovery good technique @ 1:15
300 IM reverse order by 75's

Kick Set (again)

6x100 stroke - 50Drill/25Kick/25swim @ 2:00-2:15

 

 

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200s of Pain

Date: 
Nov 26 2008
Approximate Distance: 
3150
Approximate Time: 
1:20

Warm Up: 200 S; 200 Kick; 200 Pull;

===================================

3X200 Pull Free 15sec. rest
3X200 Stroke
3X200 IM
 

2X100 Free (Fastest Interaval)

6X75 Kick

4X25 Sprint

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