Hi Swimmers! Sorry for the delay in getting workouts. I live in Santa Barbara and was personally impacted by the recent mudslides. All is good now and back on track! Each week, I will be posting workouts - the key for new terminology will be at the end of the work outs. As always - feel free to reach out with any questions!

Work Out #1 - Long and Steady Aerobic

The goal is to maintain a moderate heart rate for this workout to help build endurance for longer races

Warm Up

400 Choice
6 x 100 - 25 Kick/50 Smooth Freestyle/25 Kick Strong @ :15
(on smooth free – make sure eyes looking to bottom of pool)
(1,000
Main Set

3 x 800 @ 1:00 R
#1 - Straight swim with fins – descend effort by 200
#2 - Broken :20R @ each 200 – descend by 200
#3 - Broken :10R @ each 100 - Desc 1-5, Hold 6-8
(2,400/3,400
Warm-Down

6 x 50 @ B + 15 – 25 Free/25 Back
(300/3,700






Work Out #2 – Big Kick and Aerobic

“Kicking is like eating your vegetables – you may not like it but you know its good for you!”

Warm Up

300 Choice
4 x 75 - 25 Finger Tip Drill/25 Fist Drill/25 Smooth @ :15R
8 x 50 - O) 25 Smooth/25 Overkick Free E) 25 Scull/25 Build @:15R
(1,000
Kick Set

3 x
200 Kick with fins – 50 Smooth/100 Strong/50 Smooth @ :30R
4 x 50 kick – desc 1-4 @ B+30 (or looking for approx. :10Rest)
8 x 25 kick - 3 FAST/1 ez @ :45
(1,800/2,800
Swim

5 x 200 Pull with Paddles Smooth @ B+10 - Breath control breath 3/5 by 50
(1,000/3,800





Work Out #3 – Challenge Set

“The pain you feel today is the strength you will have tomorrow””

Warm Up

300 Choice
3 x 100 - 50 Kick/50 Swim @ :15R
16 x 25 - O) Drill Choice E) Build to Fast @ :30 or :10R
(1,000
Pre-Set

2 x
2 x 150 @ B +10 - 50 Smooth/50 Strong/50 Smooth
4 x 50 @ B - Desc 1-4
(1,000/2,000
Main Set

4 x 100 Free @ B+10 - Desc 1-4
2 x 100 Free @ B
4 x 100 Free @ B+5 - Desc 1-4
2 x 100 Free @ B-5
4 x 100 @ B – Desc 1-4
(1,600/3,600


200 Easy Warm-Down (200/3,800







Work Out #4 - Speed and Endurance

Warm Up

600 – Every 3rd 50 Kick
10 x 50 @ B+15
O) Catch-Up Drill
E) 25 DPS/25 Strong (1,100
Set 1

2 x
2 x 100 @ B
6 x 50 @ B - 2 FAST/1 EZ x 2 (1,000/2,100
Set 2

500 Swim w/ Fins @ B+1:00 – 100 Strong/300 Smooth/100 Strong
400 Pull @ B+40 - 2nd 200 Faster than 1st 200 (Negative Split)
300 Swim @ B+30 - 100 Free/100 IM/100 Free
200 Swim @ B+20 - 50 Strong/100 Smooth/50 Strong
100 Fast (1,500/3,500

Warm-Down
4 x 50 – 15 Fast/35 EZ
100 Easy (300/3,800


Key:

Base – time that you can hold at least 8 x 100’s with 10 seconds rest . For example – your base is 1:20 and you go 8 x 100 holding 1:10.

Base + XX - the interval for a set. For 50’s – you divide the 100 base by 2 and then add XX. For all lengths above 100 – add the XX after the Base x Length is calculated. A few examples below:
8 x 50 @ B -5 - if base is 2:00 – then 8 x 50 @ :55
8 x 100 @ Base + 10 - if base is 2:00 - then 8 x 100 @ 2:10
8 x 300 @ Base + 30 - if base is 2:00 – then 8 x 300 @ 6:30

@ :XXR - R stands for rest. If set is :20R – then its :20 seconds rest between the swims