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Swim Workouts
CREATED: 03/30/09 by chad0022 REPLIES: 72
chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
6/10 swim
POSTED: 6/10/09 3:50 PM

Group 1
Warm Up
3 x 200 - 200 free, 200 pull, 200 kick
Drills
8 x 50 - 25 drill, 25 free
Main Set
4 x 250 - Free - each 5 seconds faster
8 x 25 - Kick - fast (on the :30)
200 - Pull - Free
8 x 100 - Evens - Free, Odds - Choice
Cool Down
200 - Easy swim
Total 3400

Group 2
Warm Up
3 x 150 - 150 free, 150 pull, 150 kick
Drills
6 x 50 - 25 drill, 25 free
Main Set
3 x 250 - Free - each 5 seconds faster
6 x 25 - Kick - fast (on the :30)
150 - Pull - Free
6 x 100 - Evens - Free, Odds - Choice
Cool Down
200 - Easy swim
Total 2600

Group 3
Warm Up
3 x 100 - 100 free, 100 pull, 100 kick
Drills
6 x 50 - 25 drill, 25 free
Main Set
2 x 250 - Free - each 5 seconds faster
6 x 25 - Kick - fast (on the :30)
150 - Pull - Free
4 x 100 - Evens - Free, Odds - Choice
Cool Down
200 - Easy swim
Total 2100

Bay Swimmers
2 x 1000 straight
Total 2000

And don't forget, HH after the swim tonight for Bay swimmers, or anyone who is interested!!
Amanda
Amanda

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1061
RE: Swim Workouts
POSTED: 6/15/09 3:26 PM

Here is tonight's workout at CUA. Please bring a copy as we are not sure who will be there to provide one.

Group A (Bay & EM plus CDA athletes see Group D below)

Warm up: 400 SIPS (100 swim/IM/pull/swim)

Pre-set: 200 all free - descend (swim faster each one)
150
100
50
100 easy

Main set: 8 x 100 odds - free
evens - choice
swim 50 hard + 50 easy
100 easy afterwards

Pull set: 3 x 300 pull (100 moderate + 100 choice + 100 fast)

Kick set: 5 x 100 w/ fins - alternate 100 easy; 100 hard

Cool down: 200 easy
Total: 3,500

Group B

Warm up: 400 skps (swim/kick/pull/swim)

Pre-set: 150 all free - descending; each one faster
100
50
100 easy

Main set: 6 x 100 free (50 hard + 50 drill)
drill is thigh slap; touch thigh at end of stroke

100 easy afterwards

Pull set: 3 x 200 100 moderate + 50 easy + 50 fast
Kick set: 4 x 100 w/ fins - alternate 100 easy/ 100 hard

Cool down: 200 choice
Total: 2,700

Group C

Warm up: 300 SPS (swim/pull/swim)

Pre-set: 4 x 50 descending; each one faster
50 easy afterwards

Main set: 4 x 100 free (50 hard + 50 drill)
drill is thigh slap; touch thigh as you finish each stroke

Pull set: 3 x 150 (50 moderate + 50 easy + 50 fast)
Kick set: 5 x 50s fins optional, but encouraged
alternate 50 easy/50 hard

Cool down: 200 choice
Total: 1,900

Group D (Bay, EM and CDA athletes)

500 easy
500 pull (paddles optional)
500 moderate paced (Bay and EM may skip)
300 kick - all breast stroke kick - flush the legs out
200 easy
Total: 1500 or 2000

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
6/22 Swim Workout
POSTED: 6/22/09 12:16 PM

Group 1
Warm up
400 - 200 free, 100 pull, 100 kick
Drills
3 x 100 - Alternating breathing: 1st 100 breathe every 3, 2nd 100 breathe every 5, 3rd 100 breathe every 7
Main Set
3 x 200 - Swim
4 x 150 - 50 easy, 50 hard, 50 easy
5 x 100 - Swim
6 x 50 - Hard - on set time (enough to push your self but still get some recovery)
200 - Kick
200 - Pull
Cool down
200 - Easy free
Total - 3300

Group 2
Warm up
300 - 100 free, 100 pull, 100 kick
Drills
2 x 100 - Alternating breathing: 1st 100 breathe every 3, 2nd 100 breathe every 5
Main Set
2 x 200 - Swim
3 x 150 - 50 easy, 50 hard, 50 easy
4 x 100 - Swim
6 x 50 - Hard - on set time (enough to push your self but still get some recovery)
150 - Kick
150 - Pull
Cool down
200 - Easy free
Total 2550

Group 3
Warm up
300 - 100 free, 100 pull, 100 kick
Drills
2 x 100 - Alternating breathing: 1st 100 breathe every 3, 2nd 100 breathe every 5"
Main Set
1 x 200 - Swim
2 x 150 - 50 easy, 50 hard, 50 easy
3 x 100 - Swim
6 x 50 - Hard - on set time (enough to push your self but still get some recovery)
150 - Kick
150 - Pull
Cool down
100 - Easy free
Total - 2000

See ya tonight!
Amanda :::^D::

bcfrank's ravatar bcfrank    JOINED: 3/23/09    POSTS: 977
RE: Swim Workouts
POSTED: 6/24/09 3:24 PM

Looking for some varieties of workouts. Still waiting on a long workout (~5000 yards), Hugh. If you could post those, that'd be awesome. :)

But I'm also looking for high intensity short workouts. Speed workouts, essentially, that can be done in 30 minutes or so. Maybe 2000 yard total, but high intensity. Short intervals and fast paced. Any ideas would be helpful.

mccannjl's ravatar mccannjl    JOINED: 2/28/09    POSTS: 216
RE: Swim Workouts
POSTED: 6/24/09 3:43 PM

did anyone ever find out what happened at CUA on monday night? just curious. Hope our lifeguard was ok.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1061
RE: Swim Workouts
POSTED: 6/24/09 5:21 PM

Brian, I will do that soon. I have plenty of time on my hands now that the off-season has begun.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1061
RE: Swim Workouts
POSTED: 6/29/09 3:04 PM

This is a recylcled workout from April. Please bring a copy to CUA if you are swimming tonight. I still can't make it to practice, plus my off season has started. Have fun.

Group A

Warm up: 400 200 swim/200 pull

Pre-set: 4 x 100s 50 drill/50 swim
*drill is one-arm freestyle. Swim with one extended and stroke with the other arm. Switch arms after 25 yds.

Main set: 4 x 50s +150 easy Swim the 50s at the fastest pace you can hold. (:15 rest)

100 fast time yourself
+100 easy

Kick set: 400 kick with fins
100 easy swim

Final set: 12 x 25s In sets of four, descend-each one faster

Cool down: 200 easy
Total 3,400

Group B

Warm up: 300 150 swim/150 pull

Pre-set: 3 x 100 50 drill/50 swim
*Drill is one-arm freestyle

Main set: 3 x 50s + 100 easy
Swim the 50s at the fastest pace possible

100 fast time yourself
100 easy

Kick set: 300 kick w/ fins
100 easy swim

Final set: 9 x 25s In sets of three, descend-each one faster

Cool down: 200
Total: 2,625

Group C

Warm up: 300 150 swim/150 pull

Pre-set: 3 x 100 50 drill/50 swim

Main set: 2 x 50s swim at the faster pace possible
+50 easy

Test set: 100 time yourself
100 easy

Kick set: 200 w/ fins
100 easy swim

Final set: 6 x 25s In sets of three, each one faster

Cool down: 200 easy
Total: 2,000

LMR6478's ravatar LMR6478    JOINED: 3/2/09    POSTS: 46
RE: Swim Workouts
POSTED: 7/01/09 3:58 PM

Will there be a swim workout posted for tonight (7/1)? If I get it in the next hour I can bring copies.

Thanks
Lara

mccannjl's ravatar mccannjl    JOINED: 2/28/09    POSTS: 216
RE: Swim Workouts
POSTED: 7/06/09 4:22 PM

7/6 workout?

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
Swim for 7/6
POSTED: 7/06/09 4:34 PM

Sorry for the lateness. I will bring copies and be on time - assuming metro and traffic co-operate.

Group 1
Warm-up
1 x 400 - 200 swim, 100 kick, 100 pull
Drills
6 x 50 - Drill 25, Free 25 - 15 SR
Main set
1 x 400 - Straight
4 x 200 - 50 kick, 100 swim, 50 kick - 30 SR
1 x 400 - Straight
4 x 200 - 100 ez/100 fast - 30 SR
Cool down
200 Easy swim
Total - 3300


Group 2
Warm-up
1 x 300 - 100 swim, 100 kick, 100 pull
Drills
6 x 50 - Drill 25, Free 25 - 15 SR
Main set
1 x 300 - Straight
3 x 200 - 50 kick, 100 swim, 50 kick - 30 SR
1 x 300 - Straight
3 x 200 - 100 ez/100 fast - 30 SR
Cool down
200 - Easy swim
Total - 2600


Group 3
Warm-up
1 x 300 - 100 swim, 100 kick, 100 pull
Drills
4 x 50 - Drill 25, Free 25 - 15 SR
Main set
1 x 200 - Straight
3 x 200 - 50 kick, 100 swim, 50 kick - 30 SR
1 x 200 - Straight
3 x 200 - 100 ez/100 fast - 30 SR
Cool down
200 - Easy swim
Total - 1900

mccannjl's ravatar mccannjl    JOINED: 2/28/09    POSTS: 216
RE: Swim Workouts
POSTED: 7/06/09 4:35 PM

Thanks!

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1061
RE: Swim Workouts
POSTED: 7/08/09 5:02 PM

Tonight's workout at CUA.

Group A
Warm up: 800 half swim/pull

Drill set: 4 x 50s 25 drill/25 swim
4 x 50s 25 kick/25 swim
*use catch up drill

Main set: 4 x 25 moderate
4 x 25 fast
4 x 50 moderate
4 x 50 fast
4 x 100 moderate
4 x 100 fast
4 x 50 moderate
4 x 50 fast
4 x 25 moderate
4 x 25 fast
Cool down 400 easy 200 kick/200 choice
Total = 3,600

Group B
Warm up: 600 300 swim/300 pull

Drill set: 3 x 50 25 drill/25 swim
3 x 50s 25 kick/25 swim
*use catch up drill

Main set: 4 x 25 moderate
4 x 25 fast
4 x 50 mod.
4 x 50 fast
4 x 100 mod.
4 x 100 fast
4 x 50 mod
4 x 50 fast
4 x 25 mod
4 x 25 fast

Cool down: 300 150 kick/150 choice
Total = 2,700

Group C
Warm up: 400 200 swim/200 pull

Drill set: 2 x 50 25 drill/25 swim
2 x 50 25 kick/25 swim

Main set: 2 x 25 moderate
2 x 25 fast
2 x 50 mod
2 x 50 fast
2 x 100 mod
2 x 100 fast
2 x 50 mod
2 x 50 fast
2 x 25 mod
2 x 25 fast

Cool down: 200 all kick
Total = 1,800

I hope to stop by around 7:15 to see everyone. -Hugh

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1061
RE: Swim Workouts
POSTED: 7/13/09 1:55 PM

Tonight's swim at CUA 7/13

GROUP A
Warm up: 400 = 200 swim/100 drill/100 choice

Pre-set: 4 x 125 IMs
#1 50 FLY, 25 back, 25 breast, 25 free
#2 25 fly, 50 BACK, 25 breast, 25 free
#3 25 fly, 25 back, 50 BREAST, 25 free
#4 25 fly, 25 back, 25 breast, 50 FREE

Main set: 400 free on 6:00 may adjust intervals
2 x 300 on 4:30
3 x 200 on 3:00
4 x 100 on 1:30

Pull set: 5 x 100s
Cool down: 200 easy
Total = 3,600

GROUP B
Warm up: 300 (200 swim/100 pull)

Drill set: 4 x 100s
#1 + 2 50 drill/50 swim
*drill is stroke, kick six count, stroke
#3 + 4 50 swim/50 drill
*drill is stroke count for last 50
**Stretch out your stroke!

Main set: 1 x 300 on 5:00 may adjust intervals
2 x 200 on 3:30
3 x 100 on 2:00
4 x 50 on 1:00

Pull set: 4 x 100
Kick set: 200 (25 hard/25 easy)

Cool down 200 easy
Total = 2,700

GROUP C
Warm up: 300 (200 swim/100 pull)

Pre-set: 6 x 50s
#1 + 6 count number of strokes
#2 + 3 stroke, kick six count, stroke
#4 + 5 swim
*Concentrate on long, stretched out strokes!

Main set: 1 x 200 on 4:00 may adjust intervals
2 x 100 on 2:30
4 x 50 on 1:30

Pull set: 4 x 100 *think about shoulder rotation
Kick set: 200 25 hard/25 easy

Cool down: 100 easy
Total = 1,900

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1061
RE: Swim Workouts
POSTED: 7/20/09 12:24 PM

This is tonight's workout at CUA. Please bring a copy as we are not sure if someone will be there.

Group C
Warm up: 300 150 swim/150 pull

Pre-set: 200 drill
(500) -100 finger tip drag
-100 bilateral breathing

4 x 50s descend: each one faster
4 x 25s kick

Main set: 1 x 200 :25-30 secs. rest
(1,100) 2 x 150
3 x 100 :20 secs rest
4 x 50
100 easy

Kick set: 4 x 50s alternate 25 flutter/25 breast

Cool down: 100 easy
Total = 2,200

Group B
Warm up: 300 150 swim/150 pull

Pre-set: 300 free- all drill
(650) -150 finger tip drag
-150 bilateral breathing
4 x 50s descend- each one faster
6 x 25 -odds on back; evens on stomach

Main set: 1 x 300 on 5:00
(1,550) 2 x 200 on 3:30
4 x 100 on 1:45
6 x 50 -odds free on 1:10
-evens choice on 1:30
150 easy

Kick set: 4 x 50s alternate 25 flutter/25 breast
Cool down: 200
Total = 2,900

Group A
Warm up: 400 200 swim/200 pull

Pre-set: 300 IM 75 of each stroke broken down
(800) by 25 kick/25 drill/ 25 swim
6 x 50s descend 1-3; 4-6 on 1:00
8 25 kick odds aquaman (dolphin underwater)
evens breaststroke

Main set: 2 x 300 on 4:30
(2,300) 3 x 200 on 3:00
5 x 100 on 1:30
8 x 50 -odds free on 1:00
-evens choice on 1:15
200 easy

Kick set: 6 x 50s w/ fins -odds flutter
-evens dolphin

Cool down: 200 easy
Total = 3,800

Graves    JOINED: 7/9/09    POSTS: 1
RE: Swim Workouts
POSTED: 7/20/09 4:16 PM

Is anyone planning on going to swim at CUA tonight? I would like to but am hoping I won't be the only one there.

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
RE: Swim Workouts
POSTED: 7/22/09 3:02 PM

Tonight's swim. I lost the really cool one I did, sorry. Plus, I reinjured my self ::;^|:: , so I won't be there. Try not to fill your goggles with tears... Lori will be bringing copies.

Group 1
Warm Up
3 x 200 - 200 free, 200 pull, 200 kick
Drills
8 x 50 - 25 drill, 25 free
Main Set
300 - Straight
2 x 200 - 15 SR - med effort
3 x 100 - 20 SR - hard
300 - Straight
2 x 200 - 200 pull, 200 kick
3 x 100 - 20 SR - hard
Cool Down
200 - Easy swim
Total 3200

Group 2
3 x 150 - 150 free, 150 pull, 150 kick
Drills
6 x 50 - 25 drill, 25 free
Main Set
200 - Straight
2 x 150 - 15 SR - med effort
3 x 100 - 20 SR - hard
2 x 150 - 150 pull, 150 kick
3 x 100 - 20 SR - hard
Cool Down
200 - Easy swim
Total 2600

Group 3
Warm Up
3 x 100 - 100 free, 100 pull, 100 kick
Drills
6 x 50 - 25 drill, 25 free
Main Set
200 - Straight
2 x 150 - 15 SR - med effort
3 x 100 - 20 SR - hard
2 x 100 - 100 pull, 100 kick
3 x 100 - 20 SR - hard
Cool Down
200 - Easy swim
Total 2100

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1061
RE: Swim Workouts
POSTED: 7/27/09 12:53 PM

Due to other plans, some of the regulars won't be there tonight to bring copies. Please bring a copy for tonight (7/27)

Group C

Warm up: 300 150 swim/150 pull

Drill set 1: 4 x 50s Bilateral breathing every 3 or 5 strokes
Drill set 2: 4 x 50s 25 drill/25 swim
Drill is stroke, count six, repeat

Main set: 6 x 100 Interval should be 40 secs. slower than
best time. Try and hold steady pace or
slightly descend

Kick set: 3 x 100 25 flutter/25 choice
Pull set: 300 continuous; work on stretching out
stroke and good shoulder rotation

Cool down: 100 easy
Total: 2,000

Group B
Warm up: 400 200 swim/200 pull

Drill set 1: 4 x 50s Bilateral breathing every 3 or 5 strokes
Drill set 2: 4 x 50s 25 drill/25 swim
Drill is stroke, count six, repeat

Main set: 8 x 100s Interval should be on :40 secs slower
best 100 time. Try and hold steady
pace or slightly descend.

Kick set: 3 x 100 25 flutter/25 choice
Pull set: 400 continuous; work on stretching out
stroke and good shoulder rotation

Cool down: 200 EZ
Total = 2,500

Group A
Warm up: 500 200 swim/100 IM drill/200 pull

Drill set 1: 5 x 50s bilateral breathing every 3 or 5
Drill set 2: 5 x 50s 25 drill/25 swim
Drill is stroke, count six, repeat

Main set: 10 x 100 Interval pace should be :40 secs.
slower than best time. Try and hold
steady pace or slightly descend.

Kick set: 4 x 100 IM
Pull set: 500 Continuous; work on stretching out
stroke and good shoulder rotation.

Cool down: 200 EZ
Total = 3,100

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1061
RE: Swim Workouts
POSTED: 7/29/09 1:38 PM

Ah, finally, I will be at CUA due to no coaching duties tonight.
I'll bring copies.

Here's tonight's game plan. 'The steady 100s'

Group C
warm up: 300 100 swim/kick/pull

Pre-set: 3 x 100 25 kick/50 drill/25 swim
*drill is sighting; sight every 4 breathes

Kick set: 3 x 100 25 hard/50 easy/25 hard **fins, fins

Main set: 2 x 100 50 hard/50 easy
2 x 100 25 easy/50 hard/25 easy
2 x 100 50 easy/50 hard all on 2:15-30
*rest should be about 20-30 secs.

Pull set 200 steady; bilateral breath every 3 or 5

Cool down 200
Total = 1,900

Group B
Warm up: 300 swim/kick/pull

Pre-set: 3 x 100 25 kick/50 drill/25 swim
*drill is sighting every 4 breathes

Kick set: 4 x 100 25 easy/50 hard/25 easy

Main set: 3 x 100 50 hard/50 easy
3 x 100 25 easy/50 hard/25 easy
3 x 100 50 easy/50 hard
*all on 2:00 - 2:10
Pull set: 300 even pace; bilateral breath every 3 or 5

Cool down: 200 choice
Total = 2,400

Group A

Warm up: 400 100 swim/kick/IM drill/pull

Pre-set: 4 x 100 25 kick/50 drill/25 swim
*drill is sight breath every 4 breathes

Kick set: 4 x 100 25 hard/50 easy/25 hard *fins

Main set: 4 x 100 50 hard/50 easy
4 x 100 25 easy/50 hard/25 easy
4 x 100 50 easy/50 hard
*all on 1:45

Pull set: 400 steady; bilateral breath every 3 or 5

Cool down: 200 easy, non-free
Total = 3,000

hilarysmith    JOINED: 2/28/09    POSTS: 47
RE: Swim Workouts
POSTED: 7/29/09 10:17 PM

Hugh,
Thanks for the great stroke tips and drills tonight. It was a great workout! Truly appreciate the time you took away from your own opportunity to swim to coach me and Ms. Mangipudy. Too bad others missed out -- ahhem, JEANNE! Thanks again!

lotus975    JOINED: 2/28/09    POSTS: 33
RE: Swim Workouts
POSTED: 7/29/09 10:27 PM

hugh,thanks so much for all your coaching and tips at tonights swim practice...super helpful! see you at the next dc tri club event.
jotika

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