Archives: Workouts

Jan 26, 2009 – Lancy Natation

Lancy Natation

The main set this Monday evening was just some regular aerobic-speed mix, finishing the workout with some fast swims from a dive.

Jun 16, 2012 – Järfälla Simsällskap

Järfälla Simsällskap

It is a short warm-up in the water because it was a good activation on land. This is one of my favorite series, especially for butterflyer. The series is done as 100 with 75 fast and 25 easy on 1’45 from push.

Week #38, 2012 – T2 Aquatics

T2 Aquatics (USA)

I feel that to get a good sense of what’s going on in a workout, we’ve got to understand how the workout fits into the week, month, season, and year. Here is an example of how we start the week at T2 Aquatics on Monday, and then Tuesday.

The AM workout on Monday is not included (it tends to be pretty general, mixing of strokes — and is either 3500 yards or 5500-6500 yards depending on schoool requirements as well as the individual).

Our Monday session is mainly aerobic threshold work, and this Monday we plan to do some IM work (FreeIM which is Free, Back, Breast, Free) to be specific. We are setting up a Freestyle Active Rest set on Tuesday. Oftentimes we will train Freestyle threshold on Mondays and go to “Stroke” or “IM” Active Rest on Tuesdays. I view a week’s worth of workouts as one continuous body of work, so it’s important to me set up more than one day at a time.

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Feb 2, 2012 – Ironman Mike Aigroz

Mike Aigroz - Ironman

This a distance and pace oriented morning workout from professional Ironman athlete Mike Aigroz. The main set consisted of broken 300’s building up speed and repeat it over a longer time.

Feb 1, 2012 – Vevey Natation

Vevey Natation

This was our first lactate style workout going into Swiss Long Course Nationals in March. Not quite the “short effort, long rest” type of lactate work but we had some great swims that evening.

Jan 31, 2012 – Vevey Natation

Vevey Natation

These two workouts represent what I would consider an aerobic-recovery day where we tried to focus on some solid medley and stroke work in the process.

Sep 11, 2012 – T2 Aquatics

T2 Aquatics (USA)

This workout is Erika Erndl’s 10th day back in action after an end-of-the-summer break. The Fly set is mainly active rest but it evolves into straight swims at the end.

Sep 5, 2012 – Järfälla Simsällskap

Järfälla Simsällskap

Last Wednesday, we undertook an anaerobic focus. Right now we find ourselves in an aerobic phase. Under the aerobic phase, I believe it is important to add at least 1x time per week a really challenging anaerobic workout.

Jan 30, 2012 – Vevey Natation

Vevey Natation

This is a sprint workout from a few of my swimmers who did an extra session in the morning this Monday to kick off the new week. We mostly wanted to get some more close to race speed swims done and teach our bodies to be ready to compete in the morning.

Jan 27, 2012 – Vevey Natation

Vevey Natation

I would consider this an aerobic recovery session. Don’t waste your time to look for something “special” in this workout. There are days where you just have to get the work done and stick to plain simple swimming.