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Thread: Intermediate Swimming Workouts - By Andy

  1. #21
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    Re: Intermediate Swimming Workouts - By Andy

    This morning's swim (as I mentioned in a previous post) was our sprint trials to get our times before the holiday break. The swimmers did fairly well with their swims (500, 200, 100, 50), and it gave me some good information on what we need to work on in the next couple of months! Following the time trials we did a moderate hypoxic set:

    Breathing (Hypoxic)
    2 x 200 on 3:15 Free
    *1st 200 breathing every 3rd stroke
    *2nd 200 breathing every 5th stroke
    2 x 100 on 1:45 Free
    *1st 100 breathing every 5th stroke
    *2nd 100 breathing every 7th stroke

    Recovery
    200 Choice

    With regard to their Freestyle time trial results:
    50 = ~34.00
    100 = ~1:14.60
    200 = ~2:40.83
    500 = ~7:00.00

    All the best, and happy swimming! Have a great holiday, everyone! I'll post more workouts after vacation (Friday)!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  2. #22
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    Re: Intermediate Swimming Workouts - By Andy

    I was asked by one of our forum members to go over the drills that we do. I will start with our freestyle drills for today's post and post our other strokes throughout the rest of the week. So, here goes:

    Freestyle

    Side Body Balance (SBB): work the on-axis swimming. This is essentially kicking on your side (45 degree angle) and familiarizing your body with that fully rotated position. If I were to kick on the right side, my right hand would be outstretched in streamline with my head facing down (bottom of the pool) and breathing to the side.

    6 Beat Switch: Utlizing SBB, 6 kicks on one side with one pull at the 6th kick, work the proper shoulder/hip/ankle rotation and repeat on the other side

    Extended Catch-Up: Consistent stroke and kick that instead of just catching up and pulling, we concentrate on entry position of elbow, wrist, hand as well as the transition between rotations. So, essentially, it is catch-up, reach out, roll and pull.

    Finger Drag: Dragging the tips of the fingers on the top of the water close to the side of your body all the way up to a nice, high entry position. The concentration is on the close recovery with high elbow and high entry position.

    Zipper: Similar to the finger drag. We pretend that we have a zipper on the side of our body and zipper up to our shoulder, zipper down to our pocket and use a high elbow recovery into a single arm streamline position and repeat on the opposite side.

    3 Touch: Our 3 touch places an emphasis on high elbow recovery with a high hand entry position. We do a full pull, touch on the hip, shoulder, temple and enter high and repeat on the other side.

    Streamline One Arm (SOA): One arm freestyle with the non-pulling arm in streamline position. Our concentration for this stroke is on the extension and catch phase of the stroke so they are exagerating the rotational movement. Kicking is consistent through the drill. We breath to our pulling arm.

    One Arm: One arm freestyle with the non-pulling arm down to the side of the body. The concentration is on the rotation of the hips/shoulders/ankles and the timing of the pulling arm. Kicking is consistent throughout the drill, and we breath away from our pulling arm.

    Gallop: 3 pulls one side, 3 pulls the other side breathing on the 3rd stroke. This drill is a modified SOA to concentrate more-so on the catch and pull phase of the stroke. Kicking is consistent throughout this drill.

    Distance Per Stroke (DPS): One of my favorite drills to work! Instead of re-typing what I wrote in a blog, read the article.

    Fist: Close down the hand and swim! Not exactly true with this drill. We want to take this drill slow so the swimmers get a "feel" for the water with their forearms. A great tool to use during this are Techpaddles. Basically, we are focusing this drill on an Early Vertical Forearm (EVF). Kicking remains consistent though at a slower pace.

    Quick Catch: This is a more complex drill that works on the speed and efficiency of the high catch (EVF). What we concentrate on is a slow pull phase of the stroke, relaxed recovery of the stroke, but you want to set up your stroke quickly. In order to do that, when you enter the water at full extension/rotation, say "quick" to yourself and in that amount of time get the forearm vertical and set yourself up for the pull phase. The catch is the only part of this drill that is quick. Kicking, of course, remains consistent.

    Fly kick: Pretty self-explanatory, but we do fly kick with our freestyle.

    Long Axis Combo (LAC): We modify this a little bit as this works both Long Axis strokes. This drill is 6 strokes free, 6 strokes back. Typically, we will only run this drill if there is a problem with our rotation and we need is over-exagerated.

    I hope this helps, and please (as always) let me know if you have any questions about the workouts, drills, etc! Happy Swimming!
    Last edited by Typhoons Coach; December 30th, 2008 at 10:02 AM.
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  3. #23
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    Re: Intermediate Swimming Workouts - By Andy

    Hi

    What happened to the silverfins?

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    Re: Intermediate Swimming Workouts - By Andy

    Quote Originally Posted by ralphy5555 View Post
    Hi

    What happened to the silverfins?
    What silverfins are you referring to?
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    This is a nice Christmas workout that we had for our age-groupers just before the "holiday break". We called it the 12 sets of the Typhoons, and we ran no set intervals, but were on percentages and rest intervals...unfortunately, however, due to time we only made it through 10 sets! Wish we had more time!!

    Warm Up
    1 x 1000 SKIPS

    12 Sets of the Typhoons
    1 x 500 Broken at 100's on :15 rest
    2 x 400 Reverse IM on :20 rest
    3 x 300 IM Order Drill Per 100 (no Free) on :20 rest
    4 x 200 Free Relay on :10 rest
    5 x 100 IM Sprint on :20 rest
    6 x 75 IM Order (no free) on :20 rest
    7 x 50 Choice Pull on :15 rest
    8 x 50 Partner Swim (one in back kicks, one in front pulls) on :10 rest
    9 x 100 Coach's Christmas Special (one line of swimmers. front swimmer sets pace at 75%, back swimmer in line sprints to front and sets pace at 75%, and repeat)
    10 x 50 Mid-Pool 50's on :10 rest
    11 Minutes of Vertical Kicking on :45 per stroke and :15 rest
    12 x 25 SDK Underwater on :20 rest

    Recovery
    1 x 200 Choice

    Total Yardage: 7200
    Total Time: Variable based on pace

    Enjoy, and Happy Holidays!!!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Here is our New Year's practice for our age-groupers (since we don't have "organized" Master's practice this week):

    Warm Up
    500 Choice

    12 Months in Year
    12 x 100 IM Order @ 80% on :15 rest
    *strong technique

    4 Weeks In A Month
    4 x 200 IM @ 85%
    *1 & 4 on :20 rest
    *2 & 3 on :15 rest

    7 Days In A Week
    7 x 100 on 1:40 @ 90% on :20 rest
    *Odds = 7 SDK's
    *Events = 5 SDK's

    24 Hours in a Day
    24 x 50
    *1 - 10 on 1:00
    *11 - 15 on :55
    *16 - 20 on :50
    *21 - 24 on :45

    60 Minutes in an Hour
    60 x 25 on :45 @ 100%

    New Year's Resolution
    4 x Your Favorite Race @ Race Pace on 2:00 Rest

    Recovery
    200 Choice

    Enjoy, and have a great new year!!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Swim Workout - 1/5/2009

    Today was a huge anaerobic day for the swimmers. I think they all wanted to drown me after this:

    Warm-Up
    1 x 500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)

    Mid-Distance
    3 x 300 on 4:30 Freestyle @ 85%
    *1 = Every 3
    *2 = Every 5
    *3 = 4 SDK's

    Main Set
    2 x 125 on 2:15 Freestyle @ 90%
    10 x 50 on 1:00 Freestyle @ Race Pace
    10 x 50 on :55 Freestyle @ Race Pace
    4 x 100 on 2:00 Freestyle @ 97%
    6 x 75 on 1:30 Freestyle @ Race Pace
    10 x 25 on :40 Freestyle All Out Effort

    Recovery
    1 x 200 Choice

    Total Yardage: 4100
    Total Time: ~1 hour 20 minutes

    Wednesday's focus will be endurance so we'll see how they are feeling!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Andy,

    When you define 'race pace' on the 50s what do you mean? 50 pace, 100 pace, 200 pace? If it's 50 pace, that's a LOT of race pace work on relatively short intervals. 20 50s at 50 pace on 1:00 or less? Ouch. I wouldn't worry about your swimmers as I doubt any of them would be able to climb out of the pool after that.

  9. #29
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    Re: Intermediate Swimming Workouts - By Andy

    Quote Originally Posted by pwolf66 View Post
    Andy,

    When you define 'race pace' on the 50s what do you mean? 50 pace, 100 pace, 200 pace? If it's 50 pace, that's a LOT of race pace work on relatively short intervals. 20 50s at 50 pace on 1:00 or less? Ouch. I wouldn't worry about your swimmers as I doubt any of them would be able to climb out of the pool after that.
    Yeah, there's no way that they would be able to catch me on dry-land after that workout! It was a huge focus on anaerobic (lactate tolerance) work which explains the high intensity and low rest. Today's workout was a little more ("little" is an understatement) aerobic development/mix day....
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    A little off topic, but it's funny what Connecticut considers a snow storm! I grew up in Upstate NY where a snow storm was 3 - 4 feet spanning in a two day period of time. Then, and only then, would we ever have a delay (or NY school systems forbid...a cancellation)!

    In Connecticut this morning, we got what Upstate NY'ers would refer to as a "light dusting" and everything shuts down from schools to businesses. I just don't get it! That being said, we only had 2 swimmers this morning for our endurance work:

    Warm Up
    1 x 500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)

    Kick Set
    2 x 100 Build to 90% per 25 on :15 rest

    Main Set
    1 x 300 @ 80% on :15 rest
    1 x 400 @ 80% on :15 rest
    1 x 300 @ 85% on :20 rest
    1 x 400 @ 85% on :20 rest
    1 x 300 Building per 50 to 95%
    *Final 50 pace @ ~35
    1 x 300 Building per 100 to 95%
    *Final 100 pace @ 1:18
    1 x 300 Broken @ 150
    *1st 150 @ 90% (100 pace @ 1:18)
    *2nd 150 @ 95% (100 pace @ 1:15)

    Recovery
    1 x 200 Choice

    Total Yardage: 3200
    Total Time: ~1 hour 10 minutes
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  11. #31
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    Re: Intermediate Swimming Workouts - By Andy

    I apologize for not posting Friday's workout; we had an age-group meet that I was setting up for...hectic and chaotic is an understatement!

    Either way, here is this morning's workout while we worked on technique and swimming tired (not tired swimming). Needless to say (after you read the workout), this was a very challenging day for them! I have to say that they truly worked hard throughout...they all held their race pace for the 4 100 sprints, and consistently hit about 2 second above race pace on their 50's! Huge improvement from about 2 months ago when we did a similar set and nobody held steady! So, great job to them...enjoy the workout!

    Warm Up
    1 x 500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)

    Drill Set
    2 x {4 x 50 on 1:15 IM Order Drill
    *1-4 Choice Drill
    *5 - 8 Coach's Drill

    Main Set
    10 x 100 Free
    *1 = Easy 75, Fast 25 on :10 rest
    *2 = Easy 50, Fast 50 on :15 rest
    *3 = Easy 25, Fast 50 on :30 rest
    *4 = Sprint
    *5 = Sprint
    *6 = Sprint 25, Easy 75 on :10 rest
    *7 = Sprint 50, Easy 50 on :15 rest
    *8 = Sprint 75, Easy 25 on :30 rest
    *9 = Sprint
    *10 = Sprint

    6 x 75 Broken :10 at the 50 on :20 rest
    *Sprint 50, Active Recovery (AR) 25

    1 x 200 Drill
    *Switch drill per 50

    Sprint Set
    10 x 50 on :50

    4 x 50 Three Turn 50's on :15 rest
    *Sprint 3 strokes before turn, sprint breakout, easy up

    Recovery
    1 x 200 Choice

    Total Yardage: 3800
    Total Time: ~1 hr 15 minutes

    Happy Swimming!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    With an upcoming meet in Westport (the first that we will have as a club, and the first meet that they have had in a while), we worked a lot on our starts and breakout today. There is quite a bit of rest in the sprint set; I wanted to make sure they were holding as close to their 50 race pace as possible throughout and truly work an alactate set (though it is a little more yardage than a typical alactate set):

    Warm Up
    1 x 500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)

    Mini-Endurance Set
    2 x 300 @ 85% (1:20 pace for 100) on :15 rest

    Drill Set
    4 x 50 Freestyle drill on 1:10
    1 = Extended Catch-up
    2 = Gallop
    3 = Distance Per Stroke
    4 = One Arm

    Sprint Set 1
    4 x 50 Sprint Start and Breakout on 1:15
    4 x 50 Sprint Start, Breakout, and 12.5 yds on 1:15
    4 x 50 Sprint Start, Breakout, and turn with breakout on 1:30
    4 x 50 Sprint Start, Breakout, Turn, and to far flags on 1:30
    4 x 50 Sprint All on 1:45

    Sprint Set 2
    4 x 50 Easy Start, Breakout, Turn, Sprint last 12.5 yds on 1:15
    4 x 50 Easy Start, Breakout, Sprint turn and last 25 yards on 1:15
    4 x 50 Easy Start, Breakout, Sprint 12.5 to and through turn, sprint 25 on 1:30
    4 x 50 Easy Start, Sprint Breakout and rest of 50 on 1:30
    4 x 50 Sprint All on 1:45

    Recovery
    1 x 200 Choice

    Total Yardage: 3500
    Total Time: ~1 hr 30 minutes

    Hard, hard work today for the swimmers, but it'll be worth it in another two weeks or so.
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Gearing up for our February 1st meet in Westport, CT...huge kicking and technique day with some anaerobic and sprint work. Let me just say that trying to break a no-kicking habit is probably the hardest thing to do....hence today's workout! Enjoy:

    Warm Up
    800 (200 Swim, 200 Kick, 200 Choice, 200 Swim)

    Kick Set
    4 x 100 Building to 90% on :15 rest
    *1 & 3 with board
    *2 & 4 on axis

    Drill Set
    5 x 50 (focus on kicking) on 1:05
    *1 = SBB (side body balance)
    *2 = 6 beat switch
    *3 = modified gallop (six kicks in between switching arms)
    *4 = SOA (streamline one arm)

    Main Set
    2 x 200 Building on 2:45
    4 x 75 on 1:20
    *easy 25 focusing on kick, sprint SOA last 50
    2 x 175 on 2:30
    *85% for 150, sprint 25
    2 x 175 on 2:30
    *85% for 100, sprint 75
    2 x 175 on 2:45
    *85% for 50, sprint 125

    Sprint Set
    2 x 200 Broken :10 @ the 100 on 2:50
    *1st 100 = 90%; 2nd 100 = All Out Effort
    4 x 75 Sprint 50, Active Recovery 25 on 1:45

    Recovery
    1 x 200 Choice

    Total Yardage: 3800
    Total Time: ~1 hr 30 minutes

    Happy Swimming!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Drill and speed day today with a little mid-distance work.

    Warm Up
    1 x 500 (100 Swim, 100 Kick, 100 choice, 100 Pull, 100 Swim)

    Drill
    8 x 50 on 1:10
    *odds = free, evens = choice
    1 = DPS
    2 = Choice
    3 = 3 touch
    4 = Choice
    5 = One Arm
    6 = Choice
    7 = Gallop
    8 = Choice

    Main Set
    4 x 200 on 3:00 building per 100 to 90%
    *1:20 first 100 pace, 1:14 2nd 100 pace (on a 1:10 race pace)

    1 x 125 building per 50 to sprint last 25 on :10 rest
    1 x 50 Choice @ 85% on :20 rest
    1 x 125 building per 25 to sprint last 50 on :10 rest
    1 x 50 Choice @ 85% on :20 rest
    1 x 125 building per 25 to sprint last 75 on :10 rest
    1 x 50 Choice @ 85% on :20 rest
    1 x 125 easy 25 sprint 100 on :10 rest
    1 x 50 Choice @ 85% on :20 rest

    4 x 75 sprint on 1:25; 1:20; 1:15; 1:10
    *finishes: 1:00; :58; :56; :54

    10 x 50 race pace with starts on 1:30
    *finishes were consistently at ~:33

    Recovery
    1 x 150 Choice

    Total Yardage: 3350
    Total Time: ~1 hour 15 minutes

    Friday will be a concentration of kick sets with a lot of anaerobic and sprint work as we near closer to their first meet of the season. With the times that they are practicing on, the swimmers should hit around a 1:08 for their 100 Free (started in mid-October at a ~1:15), and a 200 Free time of 2:24. We'll see how it goes, but they are anxious to see their progress! So am I!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    As promised, today was quite a bit of kick work (mostly with fins). Monday (and the rest of next week) will be more focused on the events that the swimmers will do on February 1st; working race technique, starts, turns, etc.

    Warm Up
    800 (200 Swim, 200 Kick, 200 Choice, 200 Swim)

    Kick Set
    5 x 100 on :15 rest (first two without fins; 3 - 5 with fins)
    *1 = 100 easy
    *2 = 75 easy, 25 fast
    *3 = 50 easy, 50 fast
    *4 = 25 easy, 75 fast
    *5 = 100 Sprint

    Main Set (with fins)
    1 x 500 on :30 rest
    *200 fast kick, slow arms
    *200 regular stroke
    *100 sprint
    1 x 400 on :30 rest
    *same setup as 500
    1 x 300 on :30 rest
    *same setup as 500
    1 x 200 on :30 rest
    *same setup as 500

    Mid Distance and Sprint Work
    4 x 200 broken @ 50's by :05 on 3:00
    *1st 50 = :40 (85%)
    *2nd 50 = :40 (85%)
    *3rd 50 = :38 (95)
    *4th 50 = :35 (race pace)

    3 x 75 on :15 rest (per 25 - easy, sprint, easy)

    Recovery
    1 x 175 Choice

    Total Yardage: 3900
    Total Time: ~1 hr 20 minutes

    Happy Swimming!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Sorry I didn't post this yesterday!!

    Monday's workout was a little more "event-based" due to the upcoming meet this weekend. Since most of the swimmer's are freestylers, we focused (and will focus this week) on that stroke. I did, however, have one of the swimmers ask me to do their backstroke during the sprint set....fine by me...

    Warm Up
    500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)

    Drill Set
    4 x 100 on 1:50 drill 1st 50, build second 50
    1 = 12 beat switch
    2 = 6 beat switch
    3 = gallop
    4 = fist

    Hypoxic
    1 x 400 @ 85%
    1st 100 = 5 SDK
    2nd 100 = 6 SDK
    3rd 100 = 7 SDK
    4th 100 = 7 SDK

    Main Set
    4 x 200 on :30 rest
    1 = sprint 50, active recovery (AR) 50, 85% last 100
    2 = 85% 1st 50, sprint 2nd 50, AR 50, 85% last 50
    3 = 85% first 100, sprint 50, AR last 50
    4 = 85% for 150, sprint last 50

    2 x 200 broken by :5 at 50's Sprint on :30 rest
    **swimmer's were holding ~:01 from in-water race pace (:34 per 50)

    Sprint Set
    10 x 25 Sprint on 1:00 rest off block
    **Swimmers were targeting :13 - :15 for the 25 (up and walking around)
    **this is where some of the odd-strokers can substitute free

    Recovery
    1 x 200 Choice

    Total Yardage: 3450
    Total Time: ~1hr 20 minutes
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Today (due to the snow storm) we were abbreviated for time and swimmers. That being said, we focused two of the swimmers on the meet for this weekend while we worked quite a bit of kick set for the third swimmer of the brave group. I will show you the "meet" swimmers' workout and leave out the kicking unless you would like to see that one as well...just let me know:

    Warm Up
    500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)

    Drill Set
    6 x 75 (drill, swim, drill) @ 80% on :10 rest
    *swimmers' choice for drill...no repeats

    Main Set
    ***These are all sprint work on 1:00 rest
    2 x 200 (finished ~2:29 for both swims)
    4 x 100 (finished ~1:11 for all swims)
    8 x 50 (finished ~33 for all 8)
    4 x 25 (finished ~14)

    Recovery
    1 x 200 Choice

    Total Yardage: 2450
    Total Time: ~1 hr

    This workout, though short yardage was extremely intense for them (obviously with all of the sprint work). We will hit a little less yardage on Friday but focus more on event-specific swims and race technique. Today, we altered breakouts, turns, and pacing. All together, a great workout for them, and a great learning day as well!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Today's workout was a little more aerobicly based due to the swimmers' meet yesterday (which, if they are reading this, they did a great job)!

    Warm-Up
    1 x 500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)

    Mid-Distance (Hypoxic)
    5 x 200 @ 85% on :15 rest
    *1 = every 3
    *2 = every 5
    *3 = 5 SDK
    *4 = 7 SDK
    *5 = every 3

    Main Set
    1 x 50 on :50 @ 90%
    1 x 100 on 1:30 @ 90%
    1 x 150 on 2:00 @ 95%
    2 x 200 on 3:10 @ 100%
    1 x 150 on 2:00 @ 95%
    1 x 100 on 1:30 @ 90%
    1 x 50 on @ 90%

    10 x 50 on 1:00 @ 90%

    Kicking Set
    *Vertical kicking*
    3 x {4 x :30 on :15 rest IM Order Kick
    *1 = Hands by your side
    *2 = Hands at your shoulders
    *3 = Hands in streamline

    Choice Set
    2 x 75 Back Build to Sprint on :15 rest

    Recovery
    1 x 200 Choice

    Total Yardage: 3350
    Total Time: 1 hr 20 mins

    Again, this practice was more aerobically based (with a hint of anaerobic mixed in there). The goal for the next couple of weeks is to build up a good base aerobically and hit more anaerobic/alactate at the beginning of March (or end of February).
    Andy Scherer
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    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Today was IM Day (woohoo for my swimmers who are typically the long axis folks)!! Personally, I love coaching IM days because they just absolutely kill my swimmers and I get some sort of pleasure out of cruel and unusual sets! Enjoy!

    Warm Up
    800 (200 Swim, 200 Kick, 200 Choice, 200 Swim)

    Drill Set
    2 x {4 x 50 on 1:05 IM Order

    Main Set 1
    4 x 200 IM Broken at the 50's by :10 @ 85% on :15 rest
    2 x 200 IM Broken at the 100's by :10 @ 90% on :20 rest

    Main Set 2
    10 x 100 IM Twister on 2:00 @ 95% - 100%
    1 = 50 Fly, 50 Back
    2 = 25 Fly, 50 Back, 25 Breast
    3 = 50 Back, 50 Breast
    4 = 25 Back, 50 Breast, 25 Free
    5 = 50 Breast, 50 Free
    6 = 25 Breast, 50 Free, 25 Fly
    7 = 50 Free, 50 Fly
    8 = Fly, Breast, Back, Free
    9 - Free, Back, Breast, Fly
    10 = Reverse IM

    4 x 100 IM on 2:00
    1 = easy 75, sprint free
    2 = easy 50, sprint breast & free
    3 = easy 25, sprint back, breast, & free
    4 = all out effort

    Recovery
    1 x 200 Choice

    Total Yardage: 4000
    Total Time: ~1 hr 20 mins
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  20. #40
    Very Active Member
    Join Date
    Oct 2008
    Location
    Meriden, CT
    Posts
    416

    Re: Intermediate Swimming Workouts - By Andy

    Lots of mid-distance freestyle today to give them a break from their IM day on Friday! Wednesday will be a lot of pace work for the mid-distance events (200, 500).

    Warm Up
    500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)

    Kick Set
    2 x 100 on axis with no board on 2:00

    Main Set
    2 x 100 @ 85% on 1:45
    2 x 200 @ 90% on 3:00
    1 x 400 @ 90% on :45 rest
    2 x 200 @ 95% on 3:00
    2 x 100 @ 95% on 1:45

    Sprint Set
    10 x 100 on 2:00
    10 x 50 on 1:15

    Recovery
    1 x 200 Choice

    Total Yardage: 3800
    Total Time: ~1 hour 25 mins
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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