Third workout in our aerobic-recovery week after our intrasquad Christmas bash on Wednesday. It’s time for us to get our legs back in shape and this 1h workout was a perfect opportunity to get some good kicking done.
Free
Week #44, 2012 – Jarfalla Swimclub
This is a series of swim workouts I did with my team during school holidays in October. During the week we trained every morning for two hours in the pool and 1 hour dryland. In the afternoon we had a focus on speed and anaerobic training.
As you can see in the workouts, I like to mix swim with kicking, drills or pull. The focus during the workouts was on turns and breathing during the sets. I have divided the workouts into three parts, warm-up and two sets. The prupose was that each part lasted about 30-40 minutes (go to the last page to download the PDF file).
8×1000 – Distance Group at Henderson State University
The goal for the workout was to work on endurance and pacing during the workout. The intervals can be changed, and there was only a 2 hour window to do the whole workout, and I did want to have a good amount of rest for each 1000.
Mile Pace – Active Rest Set – T2 Aquatics
Pretty basic set today: 10 rounds of 150 fast + 150 easy on (4) per 300. This set should be swum fast — with an average at goal 1650 pace.
Day 6 & 7 — Week of November 19
This workout starts off pretty typical for us: some kicking, some pulling, then some drilling. The Main Series is a “traditional” IM set I used to do in Baltimore (as a swimmer, and as a coach). It’s based off an IM set we used to call the “Janet Evans” set.
For whatever reason, back in 1992 when I was doing it as a swimmer, we called it the “Janet Reno” set because we changed the “Real IMs” which defines the “Janet Evans” set to “Free-IMs” which defines the “Janet Reno” set. For those who do not know: a “Free-IM” is “Free-Back-Breast-Free”.
The set is awesome because although you’ve got to descend the Free IMs, you have to hold yourself together on the 200-400-600-800 Free — which particularly as you get into the 600 and 800 is a huge challenge. The Free IM 200s should be descended.
Dog Walking – Blue Wave Swim Team
Our morning workouts during the week start at 4:45 AM, and I try to be as creative as possible most mornings to make our workouts special and worth waking up for.
Day 5 — Week of November 19, 2012
Generally on Fridays I ask the athletes to do a major Kick Set. Our set for today, for most people is 12×100 on (2:00), kicking 3 100s of each stroke FAST.
The (2:00) interval for us is pretty long, so the athletes on this particular day are getting more rest per repeat than they generally get during kicking sets. The 25s at the end are designed to allow the athletes to access a little bit of speed — which at the end of the week is very important.
Day 4 — Week of November 19, 2012
This workout is the continuation of the week that started on Monday November 19. After a our Wednesday evening “Lactate” workout, we went back to an aerobic workout on Thursday. Our week this week (and many others) looks like this:
Aerobic (Monday), Active Rest (Tuesday), Fast Race Pace (Wednesday), Aerobic (Thursday), Kick and Speed (Friday), and either Aerobic or Active Rest (Saturday). Sunday is an optional day for Postgrads or a recovery day for everyone else.
Coach Pierce on Teaching Ownership
This practice allows the swimmers to take a little bit of ownership of the main set. They will be able to pick and choose the distances they will be swimming.
Cabrini College – Training for the Mile
This workout was done in preparation for our December Invite which is this weekend. None of our distance swimmers have had the chance yet to swim the 1650 so we wanted to give them a chance to see where they are with their training.