Finding Freestyle Advanced Program Peaking Block

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:37

This is the final race prep block of the 56 week Finding Freestyle Advanced Program. Purchasers should have completed the 12 week Basic Course and all as many Advanced blocks as time permits, and have a thorough understanding of the drills, activities and nomenclature presented thus far.

This Block (and the entire Advacned Course) consists of 4 weekly workouts. This complete program will lead the athlete through one year of workouts, starting with the winter time swim focus, and progressing through the spring training and summer/fall competition phase, with special modules for final race preparation, and for focusing on specific technical objectives, such as the "kick forming" cycle, and the "distance per stroke/stroke rate balance" cycle.

This program acts as a stand-alone web-based service for remotely located athletes, as well as a companion program to the live Advanced Training Group that meets once per week with Finding Freestyle coaches. In addition to the workouts, we will also be developing content to teach triathletes what they need to optimize their swimming performance, harmonize their swim training within the multisport context, and ultimately be able to direct their own program.

Sample Day 1
0:45:00
1920m
Peaking Block Week 5 - Drill Progression

Please download and read the brief "Peaking Block Overview" available through the link above.

This is a return to the first week of the Finding Freestyle basic class. The objective is to review the fundamental drills that form the basis of rhythm, timing, and awareness. By now, your abilities should be far beyond what you possessed when you began Finding Freestyle, and this workout should be completed much more quickly than the first time around. There is an option for fins on the main set, use them if possible, they can really give your body a new perspective.

WARMUP
1 X 300 CHOICE REST :30
4 X 25 PULL WITHOUT BUOY on :10 REST
1 X 100 KICK :10 REST
4 X 25 SWIM :10 REST
REST 1:00

SIMPLE DRILLS, EXECUTE WITH COMPLETE ATTENTION TO DETAIL
6 X 25 PULL on :10 REST
6 X 25 FLOAT AND PADDLE (F&P) on :10 REST
4 X 25 STATUE OF LIBERTY 1-6 on :10 REST

CONDITIONING / REINFORCEMENT
4X THROUGH on :10 REST AFTER EACH SWIM
[1 x 25; 1 x 50; 1 x 75; 1 x 100]
#1 ALTernate SoL / SWIM / SoL / SWIM
#2 ALT PULL / SWIM / PULL / SWIM
#3 ALT F&P / SWIM / F&P / SWIM
#4 ALL SWIM

** MAY USE FINS ON 1ST SET
** MAY USE PULL BUOY ON 2ND SET

COOL DOWN
4 X 25 EASY CHOICE, AMRAN

Sample Day 3
0:35:00
1646m
Peaking Block Week 5 - High Density

Typical high density workout fare... you're in and out of the pool in 45 minutes or less. While you're there, however, you get some much needed head-up swimming work, and some speed-play.


WORKOUT
1 X 300 ALT 50 CHOICE / 25 F&P REST :30
4 X 50 ALT 25 6-6 PULSE (CHOICE) / 25 HU2B SWIM on :10 REST
4 X 75 PULL DES1-4 on :10 REST
4 X 75 SWIM w/ 1-BEAT DES1-4 on :10 REST
4 X 75 SWIM DES 1-4 on :10 REST
4 X 75 on :10 REST
ODD -EASY DRILL,
EVEN - SWIM FAST
1 X 100 EASY

Sample Day 5
1:30:00
4663m
Peaking Block Week 5 - Technical Fitness

This workout has the combined negative split and descend set, which is a challenge to your ability to pace as well as your fitness. Making the N/S and descend ACTUALLY HAPPEN is of a high degree of difficulty, and is of utmost importance.

One truly develops a sense of appropriate pacing via this activity, one also develops a sense of groove, of how to nudge their body gently forward into a new level of performance. Make it happen!

WARMUP
1 X 600 ALT 100 SWIM/50 6-6 PULSE CHOICE
REST :30
12 X 50 on :10 REST
ODD - SWIM w/ 1-beat kick 25R/ 25L
EVEN - FSBA 25R /25L

MAIN SET
6 x 600 N/S and DES 1-3, 4-6 on :30 REST

WARM DOWN
300 EASY CHOICE

Sample Day 7
1:50:00
5486m
Peaking Block Week 5 - Performance Fitness

This workout features an "Over-Under" set, where you do a large number of 100s alternating between zones 2 or 3 (a nice, sustainable pace that sees you only barely breaking a sweat) and zone 5 -- just a smidge beyond "threshold", that is, just beyond a pace that would be sustainable for a set of 30-45 minutes in duration. Choose the set options in this workout to match your race distance.

WARMUP
1 X 800 ALT 100 CHOICE / 50 6-6 PULSE / 50 1-6 SoL
REST 1:00
12 X 50 on :10 REST
ODD - SWIM w/ 1-beat 25r / 25L
EVEN - FSBA 25R / 25L
4 x 200 PULL, DES 1-4 on :15 REST

MAIN SET (options give 1300, 2300 or 3500)
TAKE :10 REST AFTER EACH 100
** Omit these for 2,300 length set
* Omit these AND ** for 1,300 length set)
5 x 100** Zone 2/3
1 x 100** Zone 5
4 x 100* Zone 2/3
1 x 100* Zone 5
3 x 100 Zone 2/3
1 x 100 Zone 5
2 x 100 Zone 2/3
1 x 100 Zone 5
2 x 100 Zone 2/3
1 x 100 Zone 5
3 x 100 Zone 2/3
1 x 100* Zone 5
4 x 100* Zone 2/3
1 x 100** Zone 5
5 x 100** Zone 2/3

WARMDOWN
1 X 300 ALT 25 F&P / 50 EASY SWIM

Total: 3,800-6,000

Sample Day 8
0:45:00
2332m
Peaking Block Week 4 - Drill Progression

This week features a few gems to keep you motivated for your event. Most noticeable is the "Race Distance Set" during the performance fitness workout. For those of you who are doing 1/2 IM's and shorter, you get a race distance set in quite regularly. For those doing an IM however, a 4,200 yard set is few and far between.

Regardless of your ultimate distance, this is a great one to do in full, a 6,000 yard/meter workout will be a great boost if you have the time for it.

Less exciting than a huge workout, but still something with some real benefits to it, is the technical fitness workout. This little bit of speed play has you repeatedly hitting some dynamic technique 225s, interspersed with 2x75 swum fast. Go fast on the 75s, and then practice the "active recovery" on the 225s.


Drill Progression
Continuing on the theme of reducing complexity while placing greater emphasis on execution, we do another workout that focuses on the basics of the FF canon. When doing the "1 leg swim" play around with different beats and different timings, and begin to sense how the moving parts all fit together.

WARMUP
1 X 300 ALT 50 CHOICE / 25 PULL REST 1:00
3 X 50 ALT 25 F&P / 25 SWIM on :10 REST
2 X 75 PULL / KICK / SWIM BY 25s on :10 REST
1 X 150 ALT 25 1-6 So L/ 25 SWIM
REST 1:00

DRILL REVIEW, ALL AMRAN
6 X 25 FLOAT AND PADDLE
6 X 25 1-LEG KICK (SWIM, ONLY USING ONE LEG)
4 X 25 3 BEAT KICK WITH BOARD

MAIN SET - REST :10-:15 SECONDS AFTER EVERY REPEAT
3 X 150
#1 – PULL
#2 – F&P or SWIM
#3 – 50 KICK / 50 SWIM / 50 KICK
(FINS OPTIONAL)
REST 1:00

10 X 25 on :10 REST
ODD - PULL, FAST
EVEN - CHOICE DRILL EASY
10 X 25 on :10 REST
ODD -SWIM FAST
EVEN -PULL WITH LONG STROKES

REST 1:00 – PUT ON FINS

1 X 200 KICK ON BACK WITH FINS
ALT HARD / EASY by 50

1 X 100 EASY WARMDOWN

Sample Day 10
0:30:00
1463m
Peaking Block Week 4 - High Density

This workout is quick and clean, giving your legs a much needed spot of rest as you no doubt ramp up the miles and get ready for some serious performance. Finish it off with some sprints and then loosen down for a duration instead of a distance.


WORKOUT
1 X 300 CHOICE REST 1:00
16 X 75 on :10 REST
ALT:
2 @ PULL
2 @ 6-6 PULSE (alt. 1-BEAT / SWIM)
6 x 25 SPRINT o :30 REST
5:00 EASY WARMDOWN

Sample Day 12
1:30:00
4572m
Peaking Block Week 4 - Technical Fitness

Think "open water tempo play" with this main set. The 225's are a blend of kicking rhythms (pulsing and pulling) to get you in the mind-set of a dynamic open water swim environment. In between each set of 2x225 you have 2x75 fast swim -- consider this practice for the dynamic speed portion of an OW swim. You may need to speed up to drop someone out of your draft, catch a draft, round a buoy without traffic or execute your start or finish.

Teaching your body how to respond to frequent bouts of high-intensity swimming will keep you from collapsing during the event. Many a fit athlete has under-performed because they were well-trained for static efforts in a dynamic environment.


WARMUP
1 X 1000 ALT 75 CHOICE / 25 F&P
REST 1:00
12 X 50 on :10 REST
ODD - SWIM w/1-BT 25R / 25L
EVEN - 3-6 SoL

MAIN SET
3-5 X through
2 x 225
#1 - 75 SWIM / 75 2/6-BEAT / 75 PULL
#2 - 75 PULL /7 5 PULSE /7 5 SWIM
2 X 75 SWIM FAST, :15 REST

WARM DOWN
6 X 50 KICK w/FINS on :10 REST
1 X 100 EASY CHOICE

Total: 4,400 - 5,000

David Luscan
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Finding Freestyle Multi-sport Coaching

Finding Freestyle offers full service multi and single sport coaching, fully custom & off the shelf plans, online bike fitting, and the only web based, process driven, learn to swim faster program for triathletes and competitive pool and open water swimmers. The Finding Freestyle Basic and Advanced courses can stand alone or be easily integrated into any stand alone or custom training plan.