Finding Freestyle Advanced Block 6 - Threshold (Supported)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:17

This is the coach supported version of the 7th block of the 58 week Finding Freestyle Advanced Program. Support is available directly from info@findingfreestyle.com or questions and video for review can be posted directly to our forums at www.findingfreestyle.com (Forum password is elegantmile )

Purchasers should have completed the 12 week Basic Course and all preceding Advanced blocks, and have a thorough understanding of the drills, activities and nomenclature presented thus far.

This Block (and the entire Advanced 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
0:40:00
1920m
Block 6 Week 1 - Drill Progression

We are revisiting the basic Finding Freestyle progressions, with some small modifications to give you a bit more texture. This is an opportunity to really master the drills that are included in this program - nearly every athlete, no matter how gifted, can continue to learn from these drills, so search for perfection in execution, and listen to what they are telling you about how your body parts form a synchronized (or not so synchronized) whole.

We will take this opportunity to introduce one variation of a key activity. Pulling has generally been presented as swimmer's choice of whether to use a pull buoy or not, unless we specifically designate. Now we will add a 3rd option for Pulling, The MONOLEG Pull. We consider this a more useful activity to banded ankles pulling.

"Leg bands are fun, but they're a drag promoting substitute for the simple discipline of holding a mono-leg posture without them. Why not do it with the least amount of drag and the most acute muscle recruitment possible? Good body position fore and aft--lifting the lower and upper body from the core and properly positioning the head--is the foundation of any effective kick rhythm. Mono-leg pull does a great job of promoting both."
Dan Haines, H2Okie Aquatics

SoL Video:
https://youtu.be/lqLMYNMHqOU

F&P Video:
https://youtu.be/9emyWcqrLXY

Monoleg Pull Video:
https://youtu.be/yhkUMInrwf8

WARM UP
1 X 300 ALT 50 CHOICE / 25 FSBA REST :20
4 X 25 PULL, BR 3-4 on :10 REST
1 X 100 KICK, REST :15
4 X 25 SWIM, BUILD on :10 REST
REST 1:00

SIMPLE DRILLS, EXECUTE WITH COMPLETE ATTENTION TO DETAIL
6 X 25 MONOLEG PULL on :10 REST
6 X 25 F&P on :10 REST
4 X 25 SoL 1-6 on :10 REST

MAIN SET
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 ML PULL / SWIM / ML 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

100 CHOICE COOL DOWN

Sample Day 3
1:30:00
4663m
Block 6 Week 1 - Technical Fitness

This workout contains a long warm up with a particular emphasis on easing you into the 1-arm freestyle, then follows with our new kick-frequency test set during the conditioning portion of the workout.

Swim w/Double Pull Video:


WARM UP
1 X 600 ALT 50 SWIM / 25 SWIM w/1 BT
REST :30
1 X 200 done as: 25 SWIM / 25 1-6 SoL / 25 SWIM / 25 3-6 SoL REST :20
6 X 50 on :10 REST
2 @ 8 STROKES SWIM + 1 DOUBLE PULL
2 @ 6 STROKES SWIM + 1 DOUBLE PULL
2 @ 4 STROKES SWIM + 1 DOUBLE PULL

6 X 25 FSBT on :10 REST
1 X 200 SWIM, BR 2-3 REST :20

TEST SET (variations give 1,050-2,700)
1-2x through:
3 X 50 PULL FAST on :10 REST
1 X 200/300 SWIM EASY REST :20
3 X 50 SWIM w/1 BT FAST on :10 REST
1 X 200/300 ALT 25 SWIM / 25 PULSE EASY
REST :20
3 X 50 SWIM FAST on :10 REST
1 X 200/300 ALT 25 SWIM EASY / 25 KOB
REST :20

DRILLDOWN
PUT ON FINS
10 X 75 on :15 REST
ODD - SWIM w/ 2 BT
EVEN - 3-6 SoL
TAKE OFF FINS

1 X 200 ALT 25 F&P / 75 EASY CHOICE

Total - 3,500 - 5,100

Sample Day 4
0:30:00
1372m
Block 6 Week 1 - High Density

This is a great opportunity to get a little bit of breathing work in, and also to use a pull buoy (or challenge yourself with MonoLeg) if you like. We do the majority of this workout pull, so your legs get a break. This also has the benefit of reducing your oxygen consumption pretty substantially, so if you are not someone who can normally manage a breathing every 3 pattern, the 2-3 pattern should be very doable. Recall, the 2-3 pattern indicates that you take 2 strokes, then a breath, then 3 strokes and a breath.

MonoLeg Pull Video:
https://youtu.be/yhkUMInrwf8

WORKOUT
1 X 400 ALT 50 SWIM BR 2-3 / 50 F&P
REST :30
5 X 200 CHOICE PULL, BR 2-3, DES 1-5
on :20 REST
1 X 100 EASY CHOICE

Sample Day 6
1:20:00
3612m
Block 6 Week 1 - Performance Fitness

We will start this block off with a bit of a sandwich, with some 100s descending, then some steady threshold 100s, then some more 100s descending. On the threshold 100s, if you choose to go on a set rest interval, take :10 between 100s, if you opt for a "send-off" style interval, use your own knowledge of your swim times to determine your zone 4 pace, then add :10 to that and round up to the next :05 increment to determine your send-off interval.

WARM UP
1 X 300/400 ALT 75 CHOICE / 25 3 BT KICK
2-4x through:
2 X 25 PULL, LSC on :10 REST
2 X 25 F&P on :10 REST
4-6 X 75 on :15 REST
ODD - SWIM, BUILD-UP
EVEN - 3-6 SoL

MAIN SET (variations give 1,400-2,000)
3-4 X 100 SWIM, DES 1-3/4 on :15 REST
REST 1:00
8-12 X 100 SWIM, HOLD Z4 on :10 REST
REST 1:00
3-4 X 100 SWIM, DES 1-3/4 on :15 REST

WARM DOWN
3 X 100 KICK, LAST 25 IS FAST on:15 REST
4 X 50 SWIM w/1 BT KICK, BUILD on :15 REST
1 X 200 EASY CHOICE

Total: 2,800-3,950

Sample Day 8
0:55:00
2697m
Block 6 Week 2 - Drill Progression

Revisiting week 2 of the original FF blend, you will find that this workout as given is quite collosal indeed for a technical workout, nearly 3,000 yards/meters. If you can possibly manage it, set aside whatever time you need for this, since it really is a beautiful workout packed with technical goodness.

On the "Technical Focus" portion, it is a good idea to take a "tabula rasa" approach to the 1-legged kick. Forget for a moment that you learned anything about a 1-beat kick with finish-timing, and explore the use of one leg over a range of frequencies and timings.

The last thing you will do in the main set is a bit of pull/swim speed, and as per our previous instructions on this type of thing, it is really a place to try to push your capabilities. Specifically, you want to push your skills related to pulling, and to minimize the use of your legs while trying to move the arms quickly. Additionally, by trying to go fast with just your arms, you will be stimulated to use your body as a more effective component.

Swim w/One Legged Kick Video:
https://youtu.be/ffXiXCgjdvA

Swim w/One Leg / 1 Beat Video:
https://youtu.be/Pd2xXXUrtsc

WARM UP
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 AT 25 1-6 SoL / 25 SWIM
REST 1:00

TECHNICAL FOCUS
6 X 25 F&P on :15 REST
6 X 25 SWIM w/ 1-LEG KICK (PLAY AROUND WITH 1,2, AND 3 KICKS) on :15 REST
4 X 25 3 BEAT KICK WITH BOARD on :15 REST

MAIN SET
6 X 150 on :15 REST
#1,2 – PULL
#3,4 – F&P / SWIM
#5,6 – as: 50 KICK / 50 SWIM / 50 KICK (FINS OPTIONAL)
REST 3:00 - PREPARE FOR A LITTLE SPEED WORK

SPEED SET
10 X 25 on :15 or :20 REST
ODD - PULL, FAST
EVEN - CHOICE DRILL, EASY
10 X 25 on :15 or :20 REST
ODD - SWIM FAST
EVEN - PULL WITH LONG STROKES
REST 1:00 – PUT ON FINS
1 X 200 KOB WITH FINS

WARM DOWN
1 X 100 EASY

Total: 2,950

Sample Day 10
1:35:00
3292m
Block 6 Week 2 - Technical Fitness

This workout will really hammer home the objectives of this block: mastering the 1-arm. The relatively short total distance of the workout (3,600 y/m) reflects the fact that 1-arm is both slow AND strenuous. Counting distance, of course, is not a good reflection of the quality of the endeavor.

We do 2 variations on the 1-arm here, breathe-away (our old standard, 4 steps, very distinct "head-lead") and breath-towards. The breathe-towards can be done with an emphasis on rotating towards both sides, just as you would in a normal swim stroke, or as you would when doing breathe away. However, the option is also there to not rotate at all, and simply skim along on one side. Both ways of doing this drill are useful, and so, you can explore them as you like.

1 Arm Breathe Away Video:
https://youtu.be/7Jqkt9Kikh8

1 Arm Breathe Towards Video:
https://youtu.be/Z0-yyb8TBus

WARM UP
1 X 600 ALT 50 CHOICE / 25 1-6 SoL REST :30
12 X 50 PULL on :15 REST
3@ DESCEND PULLS
3@ DESCEND SPEED
4 X 25 3 BEAT KICK w/BOARD on :10 REST

TECHNICAL FOCUS/DRILL PROGRESSION
10 X 150 on :20 REST
ODD - 50 FSBA / 50 SWIM / 50 FSBT
EVEN - SWIM 50 SLOW / 50 FAST / 50 SLOW

DRILLDOWN
8 X 75 KICK w/FINS, DES 1-4 on :15 REST
1 X 200 EASY CHOICE

Total: 3,600

Sample Day 11
0:30:00
1280m
Block 6 Week 2 - High Density

In my opinion, this high-density workout exemplifies the beauty of making useful time of a short trip to the pool. Just loosen up, throw on a pull buoy, and groove into some breathing patterns. It can be a recovery workout, it can be a hard aerobic effort, or it can just be something that helps you get int o a groove. Either way, it is a heck of a nice way to spend 30-40 minutes in the pool.

WORKOUT
1 X 200 ALT 25 CHOICE / 25 FSBA REST :20
1 X 1000 PULL
200 BREATHE EVERY 2
200 BREATHE EVERY 3
200 BREATHE EVERY 4
200 BREATHE 2-3
200 CHOICE
REST 1:00

WARM DOWN
1 X 200 ALT 25 1-6 SoL / 25 EASY CHOICE

Total: 1,400

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.