Speed Camp

We run North Bay Aquatics Senior program with 4 peaks each season. We would prefer 3 but the calendar dictates a 4^th for California May high school championships. We look for super-fast swimming in December, March, May and late July/early August.

We don’t bemoan the schedule; rather we adapt to what is given us. Since we currently don’t have any high school swimmers in contention for the Olympic Team (we do have several who will be at Trials) we can live with the extremely compact long course season. In fact we had our best ever long course season this past summer. We credit it to excellent training in short periods of time plus frequent racing our way into long course racing shape. Our college swimmers will fare better perhaps since they have 3 peaks…provided they train and race after Conference and NCAA’s.

The following are two very recent Speed Camp workouts. We first do a portion of the block as “Training Camp” then move into speed gathering mode which is where we are right now. Enjoy…

Speed camp 11-12-15

4 x 50/.50

Fins on for the following

100 last lap breast

200 4^th lap back, last breast

300 4^th lap fly, 8^th lap back 12^th lap breast

400 4th 15 meters UW

1:30 base

8 x 100 1:40 kick rotation (kick 1^st lap of 1^st 100, 2^nd lap of 2^nd 100 etc.)

8 x 25/.30 e/b/e/b (ez, buildup, ez, burst)

35 minutes

5 rounds

50 on the: 40... Like your 1st 50 of a 100

50 kick or BP (breaststrokes pull) on the: 50

25....like your last 25 of a 100

Easy 75

60 minutes

Fins - 3 rounds

200 free 3:00...streamlines

100 IM 1:30...streamlines

75 minutes

30 x 50 @1:00

Cone in middle (we have orange traffic cones on pool bottom for visuals)

4 starting end blasters (1^st ½ of the lap and last ½ of the 2^nd lap)

4 turning end blasters (from the 12.5 yard mark to the 37.5 yard mark)

4 hypoxic ...5/4/3/2

3 starting end blasters (1^st ½ of the lap and last ½ of the 2^nd lap)

3 turning end blasters (from the 12.5 yard mark to the 37.5 yard mark)

3 hypoxic ...4/3/2

2 starting end blasters

2 turning end blasters

2 hypoxic ...3/2

1 starting end blasters

1 turning end blasters

1 hypoxic ...2

105 minutes

Loosen with 4x25/.30 - 4/3/2/1 x 2 or 3 times

Hypoxic rotation

11-14-15 speed camp

4x50/.50…8x100/1:40 rotate kk board…8x25kk/.30 e,b,e,bur

 5x200k plus ez 100 swim/6…kk= 100 honest 80%, 50 @ 90%, 50 - empty the tank

Ez 10 laps with fins – ½ under each lap, streamlines critical

5x100/2:30 breathing pattern for your stroke; focus on breathing pattern, ez effort level

Ez 10 laps w/ fins – AA (As Above)

4x100/3 #1= 1 lap with breathing pattern, tempo & speed…#2 with laps 1&2 same…#3 w/ 3 laps…#4 w all 4 laps

Ez 10 laps AA

1x100 from the blocks one at a time in the lane – put the breathing pattern, tempo and speed all together

Ez 10 laps AA

8x25/.40 e,b,e,bur

2xTim Hill broken 200’s…

#1 75/.50; 2x 50/.40; 1x25…#2 from a dive 75/.45; 2x 50/.30; 1x25

There is an ez 50 on the minute after each segment of the broken 200

Ez 10 laps AA

8x25/.30 e,b,e,bur

5850 total with 1050 at effort ; effort defined as greater than 80%