Definitions:<\/p>\n
WARM-UP<\/strong> PRE-SET<\/strong> DISTANCE FREE<\/strong> VO2 MAX<\/strong> SHORT REPEATS<\/strong> COOL DOWN <\/strong> <\/p>\n FEBRUARY 2013<\/p>\n 2-8-13 (distance free)<\/strong><\/em><\/p>\n WARM-UP:<\/strong> PRE-SET:<\/strong> MAIN SET:<\/strong> Warm-up:<\/span> 2-5-13 (short, fast repeats)<\/strong><\/em><\/p>\n Coaches: This sessions works well for crowded lanes. 50s allow easy differentiation as well as rests if someone needs to take a repeat off. Two lanes are specified here for example. One way to do this on the fly is to allow everyone to swim two repeats together and see how long it takes them. Then set goal swim and leaving times based on experience. This ensures everyone has a chance to be successful. 2-1-13 (distance free) JANUARY 2013<\/p>\n 1-31-13 (VO2max)<\/strong><\/em> 1-25-13 (distance free)<\/strong><\/em> 1-23-13 (VO2max)<\/strong><\/em> 1-22-13 (IM)<\/strong><\/em> 1-18-13 (distance free)<\/strong><\/em> <\/p>\n Note: I took this logo from an outdated website for Beach Barracudas masters swimming in Canada. I don’t know if it belongs to them or who designed it.<\/p>\n","protected":false},"excerpt":{"rendered":" Definitions: WARM-UP preparation to swim, typically a gradual building of effort designed to open up the circulatory system, warm the body, and loosen joints for better position in the water and harder efforts to follow (it could also include, as one of many possibilities, easy IM kicks and swims if you are doing long free […]<\/p>\n","protected":false},"author":1,"featured_media":639,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[4],"tags":[85,117,118,120,119,60,75,116,114,76,42,115,94],"jetpack_featured_media_url":"https:\/\/racedaycoaching.com\/wp-content\/uploads\/2013\/01\/header_91.jpg","_links":{"self":[{"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=\/wp\/v2\/posts\/378"}],"collection":[{"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=378"}],"version-history":[{"count":17,"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=\/wp\/v2\/posts\/378\/revisions"}],"predecessor-version":[{"id":640,"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=\/wp\/v2\/posts\/378\/revisions\/640"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=\/wp\/v2\/media\/639"}],"wp:attachment":[{"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\npreparation to swim, typically a gradual building of effort designed to open up the circulatory system, warm the body, and loosen joints for better position in the water and harder efforts to follow (it could also include, as one of many possibilities, easy IM kicks and swims if you are doing long free main sets but want to include some IM in the workout, or vice versa)<\/p>\n
\nusually specific to the main set, it might be drill work if doing a moderate long set with a specific form focus, or it might be builds in preparation for very hard swimming (but there are many options – if you’ve seen form break down during a recent hard swim, perhaps a form pre-set with building effort is in order)<\/p>\n
\ngenerally, repeats that take around 7-15min to complete, resting 10-25% of the repeat time, at a pace you might be able to hold for a fast 30-40min swim (but pace may vary significantly as desired)<\/p>\n
\ngenerally, repeats that take between 2-4min to complete, resting, say, 1-1:30 on a 2:00 repeat, and 2:30-4:00 on a 4:00 repeat, at maximum sustainable effort (the rest may also include a “swim down”, easy swimming to allow heart and breathing rate to drop gradually after hard swims, like the walk or jog you might do after repeats at the track)<\/p>\n
\nusually 25s and 50s, on a set leaving time, at whatever effort is specified (good for crowded lanes or practicing specific pacing and stroke counts\/rates)<\/p>\n
\neasy efforts or build downs allow the circulatory system to return to “normal” after a workout, as suddenly stopping an effort and getting out can cause a drop in blood pressure and some lightheadedness\/nausea or fainting in extreme cases<\/p>\n
\n4-500 as 25 kick\/25 swim, choice non-breast<\/p>\n
\n6×25 fast on 1:00<\/p>\n
\nTime yourself if you can. If you pace well, you should swim all repeats in about the same time. If you have an odd number of fast or slow segments you’ll of course be off by a few seconds.
\nLane 4 \u2013 4×500
\nLane 3 \u2013 4×450
\nLane 2 \u2013 4×400
\nLane 1 \u2013 4×350
\n1st<\/sup> repeat \u2013 first half fast\/last half slow
\n2nd<\/sup> repeat \u2013 odd 100s fast\/evens slow
\n3rd<\/sup> repeat \u2013 odd 50s fast\/evens slow
\n4th<\/sup> repeat \u2013 odd 25s fast\/evens slow
\n COOLDOWN:<\/strong>
\nEasy choice non-free<\/p>\n
\n2-6-13 (VO2max)
\n<\/strong><\/em><\/p>\n
\n3-400 easy free, 200 IM kick, 100 easy non-free
\nPre-set:<\/span>
\n8×25, :10 rest, build from slow to fast each 25
\nMain Set:<\/span>
\nChoose one<\/span> of the following:
\n4x (200 hard free swim on 4:00, 150 hard free kick on 4:00)
\n4x (150 hard free swim on 4:00, 100 hard free kick on 4:00)
\nCool Down:<\/span>
\n6-10x 50 easy choice<\/p>\n
\nWarm-up:<\/span>
\n8×50 descending by about 1-2sec per 50, staring very easy
\n200 IM kick
\n200 easy free
\nMain Set 1:<\/span>
\n8-10×50 free pull, build slow to fast within each 50
\nLane 4 \u2013 leaves on 1:00
\nLane 3 \u2013 leaves on 1:10
\nMain Set 2:<\/span>
\n8-10×50 IM order as: 25 fast kick, 25 min strokes\/max effort swim of each stroke (i.e. 50 fly, 50 back,\u2026)
\nLane 4 \u2013 leaves on 1:10
\nLane 3 \u2013 leaves on 1:30
\nMain Set 3:<\/span>
\n10×25 free sprint on 1:00
\nCool Down:<\/span>
\nEasy choice<\/p>\n
\n<\/strong><\/em>
\nWarm-up:<\/span>
\n4-500 as 25 kick\/25 swim, choice non-breast
\nPre-set:<\/span>
\n6×25 fast on 1:00
\nMain Set:<\/span>
\nFirst long swim is: 25 fast kick\/75 swim distance per stroke.
\nThe two repeats are each builds, from easy to hard within each swim.
\nLane 4 \u2013 1000, 2×500
\nLane 3 \u2013 900, 2×450
\nLane 2 \u2013 800, 2×400
\nLane 1 \u2013 700, 2×350
\nCool Down:<\/span>
\nEasy choice non-free<\/p>\n
\nWarm-up<\/span>:
\n3-400 easy free, 200 IM kick, 100 easy non-free
\nPre-set<\/span>:
\n8×25, :10 rest, build from slow to fast each 25
\nMain Set<\/span>:
\nFast lane \u2013 5x200IM hard on 5:00, Slower lane \u2013 5x150IM (skip back OR breast) hard on 5:00
\nCool Down<\/span>:
\nEasy choice<\/p>\n
\nWarm-up:<\/span>
\n500 free, build to finish
\n200 IM order kick
\n100 easy
\nMain Set:<\/span>
\n3×500, :30 rest, all free
\n1st – pull (buoy or paddles), 1st 25 of each 100 is hard
\n2nd – breathe every 3,5,7,5 strokes, changing every 25
\n3rd – DPS (distance per stroke), lower stroke count through each 100
\nEx: 1st 25 – 20str, 2nd 25 – 19str, 3rd 25 – 18str, 4th 25 – 17str, then start back at 20 again for the next 25
\nYes, it’s cheating if you add a couple strokes to the first 25 on purpose
\nCool Down:<\/span>
\n8×50, :10 rest, 25 back \/ 25 breast<\/p>\n
\nWarm-up:<\/span>
\n300 easy free
\n300 IM (50kick\/25swim each stroke)
\nPre-set:<\/span>
\n3x(4×25), 10sec rest at 25
\n1 – slow to fast (build over the length)
\n2 – fast to slow (quick start, gradually slowing)
\n3 – all slow
\n4 – all fast
\nMain Set:<\/span>
\nChoose a distance you can swim fast in around 3:15-3:30. Here are a few examples:
\n6×250
\n6x 225 in 3:15 on 5:00
\n6×200
\nGo all out on the swims, at the best pace you can consistently hold for all of them. They don’t work if you don’t. You may fade 10sec by the end and that’s fine. Some may improve by 5sec on the final rep.
\nCool Down:<\/span>
\n2-300 easy choice<\/p>\n
\nWarm-up:
\n<\/span><\/strong>500 choice – kick 25\/swim 25
\nMain Set 1:<\/span>
\nIM order, 2×75 of each stroke
\n25 kick (for breast, arms are back, touch heels to fingers each kick)
\n25 single-arm 3\/3 (3 strokes right\/3 strokes left)(for breast, non-working arm is by your side)
\n25 stroke
\n20sec rest @ 75
\nMain Set 2:<\/span>
\n8-10x 100 free DPS (distance per stroke)
\nBuild slow to fast within each (an easy way to guarantee speed increases is to increase effort and hold stroke count)
\n10-20sec rest
\nCool Down:<\/span>
\n6-8x 50 – first 50 is moderate, build down to very easy<\/p>\n
\nWarm-up<\/span>:
\n5×100 free, :15 rest, increase effort with each 100
\n400 IM as: 50 kick, 50 single-arm (3 strokes right, 3 strokes left)
\n100 easy choice
\nMain Set 1<\/span>:
\n750 free, full stroke, alternate focus by 50s 1) strong, narrow kick, 2) at extension, palm and eyes facing the bottom
\nMain Set 2<\/span>:
\n750 free, full stroke, alternate focus: 25 hard kick, 75 DPS (distance per stoke)
\nCool Down<\/span>:
\n4x (25 back \/ 25 breast)<\/p>\n