Category Archives: Swimming

It is hard to believe it is June already; where did the time go? Are you a better (not faster, but better) now then you were at the beginning of the year? I know that I am technically a better swimmer because I focus on technique during swim practice. I wonder what those swimming to music are focused on and if they are improving any?

Congratulations to our Triability Coaching athletes that competed over the weekend. Proud we are of each of you. Remember, just toeing the start line is itself a victory. So many others could never imagine doing what you do. 

Here is the workout some of our swimmers will see on deck tomorrow morning and again in the evening.

Enjoy

A swim-
2×200 warm up w/:20 rest
8×50  @ :60 (catch-up drill)
4×100 @ 1:35 (breathe goofy back-half 50′s)
FINS ON:
6×100 kick w/board & fins @ 1:35
8×25 underwater kick w/fins (no breathe) @ :45
FINS OFF
6×75 @ 1:15 (3/5/7 breathing pattern by 25)
12×25 @ :40 (3/2/1/0 breaths allowed by 25)
6×125 pull smooth @ 1:45
200 cool down
Total (Y) = 3700

B swim-
2×200 warm up w/:20 rest
8×50  @ 1:10 (catch-up drill)
4×100 @ 1:40 (breathe goofy back-half 50′s)
FINS ON:
5×100 kick w/board & fins @ 1:45
8×25 underwater kick w/ fins (no breath) @ :55
FINS OFF
4×75 @ 1:30
12×25 @ :45 FAST
6×100 pull smooth @ 2:00
200 cool down
Total (Y) = 3300

C swim-
3×100 warm up w/:20 rest
6×50 w/:20 sec rest (catch-up drill)
4×100 w/:20 rest (breathe goofy back-half 50′s)
FINS ON:
4×100 kick w/board & fins w/:15 rest
4×25 underwater kick w/ fins (no breath) @ 1:15
FINS OFF
6×50 w/:30 rest FAST
10×25 @ :60 FAST
4×100 pull smooth w/:30 rest
100 cool down
Total (Y) = 2550

Nice, right?

It is hard to believe another month has flown by as we prepare to enter June. I have been challenging athletes where I coach to try the 100 x 100 in a single session. To save you from pulling out your calculators, that is 10,000 yards or meters depending on if your course. Many have privately told me they are going to give it a go this month. I hope you will as well.

Lastly, good luck to the seven athletes I coach entered in the Hawaii 70.3 this weekend — you know who your are and your going to kick some serious butt. Don’t forget to live in the moment and enjoy the experience.

Anyway, here is the newest workout for those following at home.

Enjoy.

A swim
200 swim
200 pull
200 kick
1 x (50 fl; 50 bk; 50 br; 50 fr) w/ :15 rest
10×100 free swim (5 @ 1:40, 5 @ 1:30)
5×100 IM swim (5 @ 1:50, 5 @ 1:40)
10×100 pull (5 @ 1:40, 5 @ 1:30)
5×100 free swim (5 @ 1:40, 5 @ 1:30)
200 cool down
Total (Y) = 4,000

B swim
4 x 100 w/:10 rest
2 x 150  pull w/:15 rest
200 kick (board & fins) (done continuous as 50 easy; 50 splash)
100 drill  (1-arm row) (switch arm per 25)
8×100 free swim (4 @ 1:55, 4 @ 1:45)
8×100 pull (4 @ 1:50, 4 @ 1:40)
8×100 free swim (4 @ 1:45, 4 @ 1:35)
200 cool down
Total (Y) = 3,600

C swim
4 x 100 swim w/ :15 rest
3 x 100 pull w/ :10 rest
200 kick (board & fins) (done continuous as 50 easy; 50 splash)
100 drill (continuous)(fist)
5×100 free swim w/:20 rest
5×100 pull w/:20 sec rest
5×100 with fins/ 20 sec rest
100 cool down
Total (Y) = 2,600

A swim-
W/u- 200 swim/200 kick/200 pull/200 swim
4×200 swim w/:30 sec rest (Draft alternating)
6×50 @ :50 (25 Tarzan/25 swim)
3×200 @ 3:00 (Turn @ the “T”)
4 x [4x25 Down & Outs  (no diving)
100 easy recovery]
3 x 100 IM w/:30 rest
6×50 @ :60 (all out effort)
C/d- 200 w/ buoy (focus on rotation)
Total (Y) = 4,100

B swim-
W/u- 200 swim/200 kick/200 pull/200 swim
4×100 swim w/:30 sec rest (Draft alternating)
8×50 @ :60 (25 Tarzan/25 swim)
3×150 @ 3:00 (Turn @ the “T”)
4 x [3x25 Down & Outs  (no diving)
75 easy recovery]
4 x 100 (kick/drill choice by 50)
6×50 @ 1:10 (25 non-free, 25 easy free)
C/d 200 w/buoy (focus on rotation)
Total (Y) = 3,550

C swim-
200 swim/200 kick/200 pull
6×50 w/:30 sec rest (25 Tarzan/25 swim)
3×150 w/:30 sec rest (Turn @ the “T”)
4 x [2x25 Down & Outs (no diving)
50 easy recovery]
3 x 100 (kick/drill choice by 50)
6×50 w/:20 sec rest (25 non-free, 25 easy free)
100 cool down w/buoy (focus on rotation)
Total (Y) = 2,450

The master’s at work.

This is the workout our swimmers will perform tomorrow. Note there is an active rest component for the B swim which means do something other then hang on the wall during your rest breaks. This can be jogging in place, vertical or horizontal kicking, or bob’s as an example.

Enjoy.

A swim-

W/u set-           1 x 300 free/ easy)

Kick set-          1 x (5 x 50 tombstone w/fins (if available) @:50; :45; :40; :35; :30)

Main set 1-      1x (50 free; 50 breast; 50 free; 50 breast) swim continuous

Main set 2-      3 x (150 free; 50 breast; 50 free; 50 breast) swim continuous

Main set 3-      1 x 100 free w/:30 rest

Main set 4       1 x 100 backstroke (streamline position) (:30 rest)

1 x 250 pull w/ paddles (if available) & buoy (:30 rest)

Repeat Main sets

C/d-                 2 x (150 free; 50 breast) swim continuou

1 x 50 free

Total (Y) =       4,100

B swim-

W/u set-           1 x (3 x 100) w/:30 active rest

Kick Set-         1 x (5 x 50 tombstone w/fins if available) @:50

Main set 1-      2 x (50 free; 50 breast; 50 free; 50 breast) w/: 20 active rest between sets

Main set 2-      3 x (150 free; 50 breast; 150 free; 50 breast) w/: 25 active rest between sets

Main set 3-      2 x 100 w/:30 active rest

Main set 4-      1 x 100 backstroke (streamline position) w/:30 active rest

2 x 250 free w/ buoy w/:30 active rest

C/d set-           2 x (50 free; 50 breast) w/ no rest

5 x 50 free

Total (Y) =       3,400

It is the beginning of a new month already — where did the time go? May will have a lot of swimmers asking where did the time go and evaluate their progress to this point against their goals for the year. Is your swimming where you would like for it to be?

This workout awaits many of our swimmers tomorrow. If you plan to take this workout to the pool, enjoy. Bring your fins, k-board, and buoy and if any of these essentials are missing from your swim bag, open up the wallet and get with the program already.

Enjoy.

A swim

W/u set 4 x 250 easy

Drill set- 4 x 100 (50 swim/ 50 drill)

IM set 2 x 100 IM w/:60 rest

Kick set 400 continuous w/ board & fins (25 easy/ 25 vigorous)

Main 15 x 100 w/:20 rest (descending times)

Rest 1-2 minutes

Mini Main 5 x 100 @ max effort w/:20 rest

C/d set 300 w/ buoy

Total (Y) = 4300

B swim

W/u set 4 x 250

Drill set 3 x 100 (50 swim/ 50 drill)

Bonus set 4 x 25 underwater swims w/ fins (recover 100% between 25′s)

Kick set 300 continuous w/ board & fins (25 easy/ 25 vigorous)

Main set 10 x 100 w/ :20 rest (descending times)

Rest 1-2 minutes

Mini Main 3 x 100 @ max effort w/ :20 rest

C/d set 300 w/ buoy

Total (Y) = 3300

C swim

W/u set 300 swim easy.

Drill set 6 x 50 (50 swim/ 50 drill)

Main set – 5 x 100 (20”) #1 is easy. (descending times)

Rest 1-2 minutes.

2 x 100 (20”) change gears throughout

Kick set steady effort.

C/d set: 200 easy swim.

Total: 1700

Nice, right?

Our swimmers will perform this workout tomorrow. There are a lot of yards, especially the A-swim but that is what A-swims are all about, right.

Do your best, and enjoy.

A swim-

W/u- 2 x 250 swim (rest as needed)

Kick- 5′ continuous w/ fins & board (w/u legs)

Drill- 2 x 100 drill/ choice (focus on weaknesses) (rest as needed)

IM set- 2 x 100 w/:60 rest

Main- 100/:10 rest; 200/:20 rest; 300/:30 rest; 400/:40 rest; 500/:50 rest; 500/:40 rest; 400/:30 rest; 300/:30 rest; 200/ 20 rest; 100

C/d- 300 pull w/ buoy

Total (Y) = 4,200

B swim-

W/u- 2 x 250 swim (rest as needed)

Kick- 5′ continuous w/ fins & board (w/u legs)

Drill- 3 x 50 drill/ choice (focus on weakness) (rest as needed)

Pre-Main- 100, 100, 100, 100 ea. w/:10 rest

Main- 100/:10 rest; 200/:20 rest; 300/:30 rest; 400/:40 rest; 400/:30 rest; 300/:30 rest; 200/:20 rest; 100

C/d- 300 pull w/ buoy

Total (Y) = 3350

C swim-

W/u- 2 x 150 swim (rest as needed)

Kick- 5′ continuous w/ fins & board (w/u legs)

Drill- 6 x 50 drill/choice (focus on weakness) (rest as needed)

Pre-Main- 75, 75, 75, 75 ea. w/:20 rest

Main- 100/:10 rest; 200/:20 rest; 300/:30 rest; 300/:30 rest; 200/:20 rest; 100/:10 rest

C/d- 250 pull w/ buoy

Total (Y) = 2350