A Little Holiday Cheer – A Sampler

Why do coaches love the holidays so much? No school means more swim training time without the distractions. Here is a sample of our pre-Christmas swim and our post Friday training. Lots of fun, various college swimmers back in the pool and smiles all around...we have a week to go and we shall successfully build better and faster swimmers.

Got a favorite holiday workout? Send it to us and we shall share. Best wishes for 2016!

12-24-15 The Gabriel Special - modified

Wmp 4x50/.50

800 mix n match

4x150/2:45 kick - steady as she goes –

400 pull, every 4th lap 75% - 3 breaths

200 im

8x25/.30 ez, build, ez, burst - 4 hypoxic laps……………..2400…45 mins

1000 kick for time - break 15 minutes (1:30 per 100)…..3400…60 mins

8x25/.30 as above

3x400 pull/5:30 - 150 at 75%, 150 at 85%, 100 fast…

400 pull for time

8x25/.30 as above                                                   ………..5600…85 mins

7x100/2:30 all are within 6 seconds of your best unrested time – ones over don’t count

8x25/.30 as above                                                   ……….6500…120 mins

12-26-15 AM 4x50

500 fins ...every third stroke bow drill

4 x200 ... 1st and 4th sculling

(30)

Pull 12 x 100/ 1:30

Alt

Stroke count

With effort

(50)

Kick set

5 rounds

3 x 100 1:30....make or hold time

30 seconds rest

8 x 25/:30

Alt 10 kicks as far as possible

15 meters as fast as possible

30 rest between rounds

(50)

Swim

12 x 100 1:30

Alternate

Free 3 breaths per lap

IM working underwaters

6400

12-26-15 PM

Goals: work at 160 HR then add speed kick, then add fast shorter swims for the 200 segments

Wmp – 4x100/1:30 final wall 1,2,3,4 dolph kks

6x50/.45 s,p,k,s,p,k

4x200/2:45 every even lap HBP (Halle breathing pattern)…1500 – 25 mins

3 rounds as follows (1800per round at 32 min/rd)

3 x 300/4:30 NS & PRO w/ 3 breaths per lap HR 160 … breast go 250 with dbl pull throughs

2 x 200/3:30 s 100 HR 16 then kick 100 fast…

Breaststrokers go 2x 175/3:30 – 100 s – 50 free 50 breast HR 16o then 75 fast pull

2x100/1;45 fast pull – pb, straps, pads…backstrokers straps only, last lap spin drill

4 x 50/1 fast…1-3 FT, #4 touch pad finish

4x.25/.40 GO!

6900…2:10 mins