On our North Bay
Aquatics Senior training group we have the luxury of 2 coaches – Ken and Don.
Below are 2 workouts, first from Ken and then from Don, that we did this week.
We are training very well and doing a lot of meaningful, purpose driven
swimming. Our team is responding well especially considering this is the 3rd
week of intense work (the 1st two weeks we did doubles – triples if
you count the weight room). Now school is back in session so our total volume
is down but the effort and intensity remain very high. This will be a
breakthrough block for many of our swimmers.
1-10-17 January 10 - Continuation of Training Camp flow
Warm up 4 x 50/.45 then the set below
400 5:20
4 x 50 kick :55
300 4:00
4 x 50 kick :50
200 2:40
4 x 50 kick :45
Pull 500 with paddle as much HBP (3 breaths per lap) as
possible ...distance per stroke
Drag suits
Kick 8 x 200
3:00/3:15/3:30/3:45/4:00 - you choose the interval
Every other one get after it
Pull 500 with paddle as much HBP as possible ...distance
per stroke
Main swim set
Base of
1:10/1:15/1:20 – you choose the interval
400 NS (negative split)
3 x 100 as fast as you dare
300 NS
3 x 100 as fast as you dare
200 NS
3 x 100 as fast as you dare
100 NS
3 x 100 as fast as you dare
Once done one more 500 +/- pull HBP and out
Water bottle + Grit = Podium Joe Angry Tuna
Success isn’t owned.
It’s leased and rent is due everyday – J.J. Watt
1-12-17 goals: 1 – use skills from last night while under
stress 2 – get heart rate up high and
keep it up there repetitively for 2+ min
Wmp 4x50 then 6x100p/1:25 then 6x100k/1:45 then 6x100s/1:15
600 swim ez,build,ez,burst by 25’s/9
Get green strap and pull buoys on – pads and snorks optional
8x200/3 pulling–
Odd ones broken .5@25 foot touch
fast as you can go – get your HR way up
Even ones straight through with even laps, 4, 3, 2, 1 breath
per lap
400 swim e,b,e,bur by 50’s/6
8x200/3 swim As Above – flyers, breasters laps
1,4,5,8 stroke – back same or whole 200 if you can – IM’ers lap 1 fly, lap 4
back, 5 breast 8 free
On the odd ones broken .5@25 foot
touch fast as you can HR way up
On the even ones all free with breath control as above
200 swim e,b,e,bur by 25’s
1x200/4 all stroke as above
1x200 free fast as you dare holding your breath on even laps
The secret to success
is to do the common things uncommonly well.
J.D. Rockefeller
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