Sunday, January 15, 2017

One Team Two Coaches Two Workouts

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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