Archives: Workouts

Our main workout today, after some aerobic on Monday and Active Rest on Tuesday — was geared to be a “Dive Speed Set” for Wednesday afternoon.

Wednesday AM was a little bit of Aerobic conditioning (you can’t have too much of this, as long as the group can handle the volume!) 9×300, descend….with some good FIN work at the end. We are continuing to build our base back up after the Florida HS season.

Wednesday PM was set up to be 5 rounds of Dive 100s off the blocks. I was not impressed with their first round (effort, intensity, results)….so I gave them something to shoot for….and as an incentive I put a limit to the set based on their positive performances.

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This is the third workout of the week. After a double on Monday, we did a single on Tuesday….and this is a “typical Tuesday Active Rest” day for us! The workout is pretty simple.

Get some good 300s, then some good 200s, and finish it off with some good 100s. The rest interval on the 100 easy increased by 10 each round. Sometimes I increase the easy 100s by 5, but in this set I wanted a drastic increase….and figured that because the distances come down drastically (from 300s to 200s to 100s) — I had to make sure they were getting more rest at the end when I want the higher level of intensity.

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There are actually two workouts provided in this submission. To me, single workouts only tell you part of the story…and I like my athlete’s week to flow seamlessly from one workout to another as much as possible.

The AM workout is a simple “get started on the week” workout. My goal was to focus on the components of training: kicking and pulling, and finish up with some speed (50s with no breath 2nd 25). We had great results this morning, with many athletes kicking personal season best 200 Kicks (within a 8-9 second descend).

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We are 3 or 5 days removed from our Florida HS State Championships, depending on which “Class” the athletes are in. We are trying to get back to some strong Stroke Training on Tuesdays, following a Kick/Pull/Threshold on Monday.

First, to understand Tuesday’s workout one must know about Monday’s workout. A brief description of Monday November 12:

• Kick Set: 800 Kick (1215) + 8×50 Kick (50)
• Pull Set: 400 (5) + 8×100 (115 for 2, 110 for 2, 115 for 2, 105 for 2)
• Threshold Set: 3×300 Free (330) / 4×200 Free (220) / 4×200 Free (215) ….OR….3x 5×100 (125 R1), (120 R2), (115 R3) — all Free or Back-Breast

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