Finding Freestyle Advanced Block 7 - Threshold Part II (Supported)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:46

This is the coach supported version of the 8th 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
0:55:00
2286m
Block 7 Week 1 - Drill Progression

This workout uses a mixture of SoL and 1-arm free to challenge your legs to maintain a smooth rhythm whilst you learn to integrate your head, arms and torso in with their steady metronomic beat. The first set of the drill instruction and review has a 4-6 SoL, a rare occasion where we use an even number of strokes (4) between bouts of kicking. This will keep you breathing on the same side each time you pause to kick. By doing this, you may have the opportunity to focus on how to balance yourself and execute a proper head lead before each new stroke. Later in the main set, we revisit this technique, by doing a 2-6 SoL, which will be a similar, but slightly more challenging experience.

Head Up 2 Beat Video:
https://youtu.be/7asdTj5Z81k

WARM UP
1 X 300 ALT 50 CHOICE / 50 SWIM w/ BT (SWITCH SIDES) REST :20
1 X 150 ALT 50 PULL / 25 F&P REST :20
6 X 50 on :10 REST
ODD – ALT 25 1-6 SOL / 25 SWIM FAST
EVEN – ALT 25 SWIM SLOW / 25 F&P FAST

DRILL INSTRUCTION / REVIEW all on :10 REST
4 X 25 4-6 SoL SWITCH SIDES EACH 25
6 X 25 FSBA, FULL ROTATION
4 X 25 6-6 PULSE (EASY / HARD)
4 X 25 SWIM w/1 BT

CONDITIONING / SPEED WORK
1 X 400 done as 50 6-6 PULSE (choice) / 25 SWIM SLOW / 25 SWIM FAST REST :30
10 X 25 on 10 REST
ODD – HU2B FAST
EVEN – 2-6 SOL EASY
1 X 200 done as 25 SWIM w/1 BT / 25 6-6 PULSE CHOICE / 50 SWIM REST :20
10 X 25 on :10 REST
ODD – FAST SWIM
EVEN – EASY PULL OR F&P

WARM DOWN
1 X 200 EASY CHOICE

Sample Day 3
1:35:00
4023m
Block 7 Week 1 - Technical Fitness

Another opportunity to hit some combo negative split and descending swims. Recall, the objective is to do a set of (in this case) 3 or 4 x 400, with each 400 being negative split, AND, each 400 gets faster.

Then we do a little drill interlude and crank it up for 3/4 more negative split swims, this time 150s. Be diligent about watching the clock on these, effort is generally not a good indicator with swimming speed, and this is most definitely a SPEED changing set, not an EFFORT changing set!

WARM UP
1 X 400 done as 75 CHOICE / 25 1-6 SoL / 25 HU2B REST :40
3x through on :15 REST after everything
2 X 75
#1 - SWIM, DES STROKES BY 25
#2 - 6-6 PULSE (choice)
1 X 50 3-BEAT KICK w/BOARD


MAIN SET (OPTIONS GIVE 2,500-3,200)
3/4 X 400 SWIM, DES 1-3/4 & N/S on :20 REST
8 X 25 on :10 REST
ODD - FSBA
EVEN - SWIM w/1 BT

6/8 X 150 SWIM DES 1-3/4 & N/S on :20 REST
8 X 25 on :10 REST
ODD - PULL
EVEN - SWIM w/1 BT

WARM DOWN
1 X 200 EASY CHOICE

Sample Day 4
0:40:00
1554m
Block 7 Week 1 - High Density

A little more rest for the legs today, after just a bit of SoL in the warm up, you have a pull set, 4x50 fast, followed by 1x50 easy, breathing every 2/3 strokes. On the fast ones, really air it out, but watch the clock, and learn to feel when your extra effort or turnover is adding propulsion, versus when you are just "spinning your wheels".

WORKOUT
1 X 600 done as: 100 SWIM / 50 1-6 SoL / 50 6-6 PULSE (pull/swim ) REST :45
20 X 50 PULL on :10 REST
4 X (4 FAST, 1 BR 2-3 EASY)
1 X 100 EASY ALT 25 KOB / 25 SWIM

Sample Day 6
1:45:00
4481m
Block 7 Week 1 - Performance Fitness

This workout has "pre-fatigue" as the name of the game - that is, do something that tires you, then challenge something specific. This deceptively grueling main set starts off with a combo of descending 200s, then a shot to the legs - a 100 kick for time. The objective is to give an earnest effort on the descending 200s (the last one should be quite fast), and then really go for a 100 kicking.

This set is to be repeated 2 or 3 times, and may in some ways remind you of a "brick" done for bike/run portion of triathlon training (by "some ways" I mean your legs will scream at you). Then, with all of that leg pre-fatiguing you go into a set of 25s where you do some 5-6 SoL and then some 25s with 3 sighting breaths. This is another layer of pre-fatiguing, continuing to explore slightly different loadings on the legs in succession. The sighting breath 25s may be done with a 2-beat if you fancy adding a little rhythm challenge as well.

WARM UP
1 X 600 done as 100 SWIM / 25 F&P / 25 HL PULL REST :60
4 X 50 PULL on :10 REST
4 X 50 SWIM w/1 BT on :10 REST
4 X 50 SWIM w/2 BT on :10 REST
4 X 75 SWIM, BUILD, BR EV 2/3 on :20 REST

MAIN SET (OPTION GIVE 1,700-3,200)
2-3x through:
3/4 X 200 SWIM, DES 1-3/4 on :20 REST
1 X 100 KICK FAST FOR TIME!
REST 1:00


12/20 X 25 on :15 REST
ODD - EASY 5-6 SoL
EVEN - SWIM w/3 SB

WARMDOWN
1 X 200 EASY CHOICE

Total: 3,400-4,900

Sample Day 8
0:50:00
2103m
Block 7 Week 2 - Drill Progression

More exposure to the 1-arm, but this time, after the drill review, the 1-arm features prominently in the main set with some 25s of 1-arm done fast. Use this workout as an experiment with fast 1-arm, as you will see some more speedy 1-arm later in the block.

WARM UP
1 X 300 ALT 50 CHOICE / 25 FSBA (SWITCH SIDES) REST :30
1 X 100 ALT 50 PULL / 50 6-6 PULSE (hard/easy) REST :15
1 X 100 ALT 50 SWIM w/1-LEG / 50 6-6 PULSE (1 bt/ swim)
8 X 25 on :10 REST
ODD – F&P w/2 SB
EVEN – SWIM, BUILD w/1 SB

DRILL REVIEW all on :10 REST
2 X 25 SWIM w/ 1 BT KICK
2 X 25 SoL 2-6
4 X 25 FSBA

MAIN SET all on :15 REST
1 X 150 done as 50 F&P / 50 SWIM w/1 BT / 50 SWIM FAST
1 X 150 ALT 25 FSBA / 50 6-6 PULSE (choice)
1 X 150 ALT 25 FSBA / 50 SWIM FAST
1 X 200 as: 50 FAST / 100 3-6 SOL / 50 FAST
1 X 200 as: 50 FAST / 100 SWIM w/1 BT / 50 FAST
1 X 150 ALT 50 6-6 PULSE (choice) / 25 FSBA FAST
1 X 150 ALT 25 F&P / 25 FSBA FAST!!!
1 X 150 SWIM ALT 75 SLOW / 75 FAST

WARM DOWN
1 X 100 EASY CHOICE

Sample Day 10
1:25:00
3658m
Block 7 Week 2 - Technical Fitness

This is the first crack at a central theme in this block: descending 50s of 1-arm freestyle. We have explored this before, and you may recall that we have mentioned that many elite swimmers can get within 4-5 seconds of their best 2-arm time in a 50 yard sprinting with only 1-arm!

This is a great benchmark to shoot for, but don't be discouraged if it doesn't work out exactly that way for you. If you are a reasonably strong kicker, getting within :10 of your best 50 would be very good, and if you are a weak kicker, getting within :15 is a positive achievement.

WARM UP
1 X 400 ALT 50 SWIM / 50 SWIM w/1 BT
REST :45
8 X 25 on :15 REST
ODD - 1-6 SoL
EVEN - HU2B
4 X 125 PULL, DES 1-4 on :15 REST

MAIN SET (OPTIONS GIVE 1,600 - 2,000)
3/4 X 100 EASY SWIM, BR EV 3-4 on :15 REST
6/8 X 50 FSBA, DES 1-3/4 on :20 REST
1 X 200 EASY PULL on :15 REST
1 X 200 6-6 PULSE (choice) on :15 REST
3/4 X 100 EASY SWIM, BR EV 3-4 on :15 REST
6/8 X 50 SWIM 12.5 FAST / 37.5 EASY
on :10 REST

WARM DOWN
6 X 100 KICK w/FINS on :15 REST
1 X 200 EASY CHOICE

Total: 3,500-4,000

Sample Day 11
0:40:00
1737m
Block 7 Week 2 - High Density

A lighter emphasis on this workout, blending some easy longer swims with some sprint 25s, just to knock the cob-webs out. This is a great way to "clean out" if you have accumulated some fatigue, or it is also a great way to "tune up" -- whichever you require.

WORKOUT
1 X 500 ALT 75 EASY CHOICE/ 25 SWIM w/1 BT REST :45
4 X 25 SWIM, ALL OUT SPRINT on :20 REST
1 X 400 SWIM w/2 BT REST :45
4 X 25 PULL, ALL OUT SPRINT on :15 REST
1 X 400 EASY 100 PULSE (choice) / 100 PULL REST :45
4 X 25 SWIM, ALL OUT SPRINT on: 30 REST

WARM DOWN
1 X 200 EASY CHOICE

Total: 1,900

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.