Week 1 Workouts

[chucifer]

Workouts for the week of Nov 1st (start of program)

Swimmers!

Below are the workouts for the remainder of the week as conducted by our coaches, If you have any questions, on how these workouts are written, feel free to ask!
As this is still the Offseason/Preseason, the amount of intensity is limited to quick bursts here and there. Our focus at this point in time is on your technique and building general fitness.

Please note that the Pre-Workout should be done prior to the warmup. Resistance Cords may be found at both pools if you do not own your own set. Resistance cords are a great way to develop power, something many swimmers lack. If you are unfamiliar with resistance cords please see this link for an example. (currently, we are doing the double arm pull demonstrated first)

https://www.youtube.com/watch?v=D37Ye_ADQ30

Also, please note that we will be practicing some vertical kicking! Many triathletes are poor kickers and having a strong kick is helpful for good body position. If you are unfamiliar with vertical kicking, please see the link below for an example.

https://www.youtube.com/watch?v=cMF-CQKeFyo

The goal of this drill is to have a perfectly vertical body position with no bends in the body while kicking. This takes body awareness and core strength.

The progression of this drill is to start with your hands crossed in front of your chest. If you are successful with this variation, try the next attempt with your hands on your head. To continue to make it harder, you may try with your arms out of the water or even in a streamlined position.

As always, ask a coach if you have any questions!

-Your MSP Coaches

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Wednesday:

Pre-Workout:
3×15 Resistance Cord Pulls

Warm up:
300 Swim @ 60% effort
6×50: Deep End Start Walkthrough Vertical Kicking: 25 Catch Up Drill (SLOWLY), 25 Swim @ 60% w/ 15s Vertical Kicking at each deep end

Pre Main:
200 Build @ 75-95%

Main:
4×100 Build @ 70-90% on 20s Rest
400 Pull @ 80% on 45s
3×100 as 25 Fist Drill, 75 @ 80% on 20s Rest
300 Pull @ 80% on 35s
2×100 as 25 Catch up Drill, 75 @ 85% on 20s Rest
200 Pull @ 80% on 25s
100 @ 90% on 20s Rest
100 Pull

200 Warmdown

Friday:

Pre-Workout:
3×15 Resistance Cord Pulls

Warm up:
300 Swim @ 60% effort
6×50: Deep End Start Walkthrough Vertical Kicking: Build fr 60-85% w/ 15s Vertical Kicking at each deep end

Main:
10×50 as 8 strokes hard, Cruise rest @ 75% on 10s
200 Pull @ 75-80% on 20s
8×50 Descend 1-4; 5-8 @ 70-90% on 10s
200 Pull @ 75-80% on 20s
6×50 as 25 Kick on Back, 25 Backstroke @ 75% on 10s
200 Pull @ 75-80% on 20s
4×50 as 5 strokes butterly, Cruise rest @ 75% on 10s
200 Pull @ 75-80% on 20s

200 Warmdown

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In general, the workouts are written as:

Number of intervals x Distance with Specific Detail at % of Max Effort on Duration of Rest

As such, 400 Pull @ 80% on 45s means that you will complete 1 interval of 400 yards/meters using a pull buoy and paddles at 80% max effort and once you complete it you are allowed 45 seconds of rest before you move on.

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