Finding Freestyle Advanced Block 8 - Threshold & Pool Skills (Supported)

Author

David Luscan

All plans by this Coach

Length

4 Weeks

Typical Week

4 Swim

Longest Workout

10:20 hrs swim

Plan Specs

triathlon ironman beginner intermediate advanced masters

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Summary

This is the coach supported version of the 9th 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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 19:55

David Luscan

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.

Back to Plan Details

Sample Day 1

1:15:00
3246m
Block 8 Week 1 - Drill Progression

This week's drill progression does some work to revisit the "head-lead" freestyle concept. This is not only a part of the SoL and 1-arm progressions, but also very useful in full-stroke swimming - especially if you are someone who uses a "half catch-up" in your stroke. We lead you into this by prepping you with some SoL - this drill is broken into pieces so that you can isolate each movement: 1) head turns to side to breathe, 2) head turns back to the center, 3) forward arm begins to pull back AFTER the head reaches the center-line. Do this part slowly so that your body-brain is tuned into the motion, then see if you can duplicate it while pulling. You will find that you need to pause the arm that is reaching forward while you wait for your head to finish the breath and return to the center-line.

The second major technical focus of this block (and the next two) is the flip-turn, so we take the time to go through our flip turn progression (see video below). Now, if you are going to Kona or have some other late season open water swim, training time might seem to you to be of a premium. In that case, we offer you an option in this portion of the workout. The 400, going 25 SWIM / 25 kick on your back is essentially a stretched out version of the last stage in the flip turn progression, where you swim into the wall, then kick out on your back. This will give you the opportunity to do many reps of this, without having to take the time to stop and do the progression. If you are doing the progression, you repeat it as prescribed, and then do 200 of the SWIM/KOB sequence.

We finish up with some sprints - a staple of the next few blocks. This is an important way to challenge your body-brain - it has nothing to do with being a "sprinter", but rather, enables you to have some speed on command, and provides potent "integration" stimulus.

Video 1: Head-Lead Pull


WARM UP
1 X 600 ALT 50 SWIM / 25 SWIM w/1 BT REST :30
1 X 100 3-BEAT KICK w/ BOARD REST :20
12 X 25 on :10 REST
ODD - HEAD LEAD PULL,
EVEN - SWIM, BUILD

TECHNICAL FOCUS/DRILL PROGRESSION
12 X 75 on :10 REST
ODD - done as 25 SoL 1-6 / 25 SWIM / 25 HL PULL
EVEN - done as 25 FSBA / 50 PULL MED-FAST

CHOICE OF THE FOLLOWING:
1 X 400 ALT 25 SWIM / 25 KOB REST :30
OR
2x EACH STEP OF FLIP-TURN PROGRESSION
1 X 200 ALT 25 SWIM / 25 KOB

12 X 75 on :10 REST
ODD - ALT 25 F&P / 50 HL SWIM
EVEN - SWIM, BUILD
6 X 25 SWIM, SPRINT! on :30 REST
1x HEAD-UP, 2x SWIM, REPEAT

WARM DOWN
1 X 200 EASY CHOICE

Sample Day 3

58:20:00
1372m
Block 8 Week 1 - High Density

This should be called a "high fun" workout. A main set involving fast drilling and swimming with fins. Take the :30 rest before the last fast 100 swim with fins. Truly learn what it feels like to integrate the legs and the arms into a harmonious whole. Enjoy!

WORKOUT
1 X 500 ALT 75 CHOICE / 50 F&P REST :30

w/FINS:
4 x 50 1-6 SoL, DES on 1-4 :10 REST
1 X 100 KOB
4 X 50 3-6 SoL, DES 1-4 on :10 REST
1 X 100 SWIM w/2 BT
4 X 50 5-6 SoL, DES 1-4 on :10 REST
REST :30
1 X 100 SWIM, AS FAST AS YOU CAN

WARMDOWN
1 X 100 EASY CHOICE

Sample Day 4

1:40:00
4298m
Block 8 Week 1 - Technical Fitness

This workout combines a great deal of longer pulling with breathing pattern work. The idea is to become adept at breathing on different sides, with different depths of breath, and to increase your own economy of motion by limiting your oxygen consumption slightly.

Recall, the numbers indicate the number of strokes between breaths, so, for example a 3-4 pattern means that you take 3 arm pulls, then a breath, then 4 arm pulls, then a breath, and repeat. This is NOT what has come to be called "hypoxic" training. You should not feel like you're head is getting ready to explode on these. If you start to feel a true shortness of breathe when doing a pattern such as 4, reduce your effort level.

On the sprints, given the high amount of rest, these breathing patterns should not be a challenge to do in terms of oxygen demand, but rather, the objective is to challenge you to move your various body parts as fast as they can possibly move while maintaining these somewhat unusual breathing patterns.

Not only do you have to alter your timing slightly with each breath and non-breathing stroke, but you also have to learn to time your exhalation so that you have completed the exhale just in time for the next opportunity to inhale. Thus, the challenge here is to make sure that you can fill and empty your lungs completely on each cycle.

If you wish to challenge yourself, do the first and 3rd of the 300-600 swims at a zone 3/4 intensity, with a strong, even split pace on the first one, and then on the negative split one going the first half in a 3/4 intensity, and the last half at a zone 4 or even 5 intensity. Also, on the last swim of the main set, REALLY crank up the speed going into and out of the turns, not only is this a good way to attempt to have fast turns, but it is simply a good bit of fartlek work for the shifting sands of the open water.


WARM UP
1 X 800 done as 50 CHOICE / 25 HL F&P / 25 3 BTKICK REST :60
12 X 25 3-6 SoL, DES 1-3 on :15 REST

MAIN SET (OPTIONS give 1,900-2,800)
4 X 25 SPRINT, BR EV 5 on :20 REST
1 X 3/600 PULL, BR EV 2-3 REST :30
4 X 25 SPRINT, BR EV 4 on :20 REST
1 X 3/600 PULL, BR EV 3-4 REST :30
4 X 25 SPRINT, BR EV 3 on :20 REST
1 X 3/600 6-6 PULSE, N/S REST :30
4 X 25 SPRINT, BR EV 2 on :20 REST
1 X 3/600 SWIM, SPRINT LAST 5 METERS IN AND OUT OF EACH TURN

DRILLDOWN
1 X 200 ALT 25 SWIM / 25 KOB
4 X 100 w/FINS,100 FSBA / 100 KICK
on :20 REST
1 X 200 ALT 25 SWIM w/ FAST BREAKOUT / 25 EASY CHOICE

Total: 3,800-4,700

Sample Day 6

2:00:00
5029m
Block 8 Week 1 - Performance Fitness

Last week, we went out of our way to have some good speed at threshold, by doing a set of 75s at high speed with low rest. The nature of that set was to really provide you with a good threshold workout, but also to assist your body to have high speeds by doing so. The frequent breaks that one gets when doing a set of 75s allows you to work very intensely without having too much "stroke decay". This week we have a set of 150s, twice the distance, and ask you to find a groove and just plain hammer it. This will be challenging if you make the decision!

Focus on preserving your form over the last 50-75 yards of each 150, and focus on getting good breaths in during the first 50-75. If you succeed in staying thus focused, you will set yourself up both physiologically and technically for a good set. This is a great time to try a "send-off" style interval if you are up to it. If you feel nice and loosened up by the time you reach the main set, pick a realistic but challenging send-off - a chart is provided here to guide you. If you choose the average time that you held in the set of 75s last week, move across the column and you will see a suggested interval for your 150s there. If you are feeling a tad sluggish, add :05 on the interval, or simply use a "set-rest" type interval of 15-20 seconds. Whatever you do, stay focused on challenging your body and staying in form.


WARM UP
1 X 300 ALT 50 SWIM / 25 CHOICE DRILL
4 X 100 KICK on :15 REST
ODD-3-BEAT
EVEN - N/S
8 X 50 HL PULL, DES 1-4 on :15 REST

MAIN SET (options yield 2,700-4,200)
18-28 X 150 SWIM, CONSISTENT ZONE 4 PACE on :15-25 REST
INTERVAL CHART:
(Your Speed Here) (Gives This)
75 100 150 200 150 Interval
----------------------------------------
:49 1:05 1:38 2:10 2:00
:54 1:10 1:45 2:20 2:05
:57 1:15 1:53 2:30 2:15
1:00 1:20 2:00 2:40 2:20
1:04 1:25 2:08 2:50 2:30
1:08 1:30 2:15 3:00 2:35
1:12 1:35 2:23 3:10 2:45
1:15 1:40 2:30 3:20 2:50
1:19 1:45 2:38 3:30 3:00
1:23 1:50 2:45 3:40 3:10
1:27 1:55 2:53 3:50 3:20
1:30 2:00 3:00 4:00 3:30
1:33 2:05 3:08 4:10 3:35
1:37 2:10 3:15 4:20 3:45

WARM DOWN
1 X 200 EASY CHOICE

Total: 4,000-5,500

Sample Day 8

1:15:00
3200m
Block 8 Week 2 - Drill Progression

We will contrast the head-lead work in this weeks workout with the "Happy-Medium" drill. This drill asks you to alternate swims: odd swims with an extremely long stroke (take as few strokes as possible without exceeding a 6-beat kick), even swims with a short stroke and very high turnover rate (see video 1). The idea here is to achieve the highest possible sustainable turnover rate.

How can you make it sustainable? How does the head movement (or lead) fit into the stroke timing? Like switching into a small gear on a bicycle, you will shorten the stroke length, decreasing the amount of time during each stroke that you are applying force.
By combining this shortened effective area with a high turnover rate, your overall swimming speed will most likely NOT decrease substantially.

Finally, at the end of the workout, you do a nice long breathing pattern pull, followed by some "2-turn" 50s, descending. "2-turn" 50s are swum starting each 50 from the middle of the pool, thereby putting 2 flip turns into each 50. This is an exercise in speed-swimming as well as an exercise in speed-turning.


WARM UP
1 X 900 done as 100 CHOICE / 25 SWIM w/ 1 BT / 25 FSBA REST 1:00
2x each step of flip turn progression

TECHNICAL FOCUS/DRILL PROGRESSION
4 X 25 HEAD-LEAD F&P on :10 REST
6 X 25 HAPPY-MEDIUM on :15 REST
4 X 25 HEAD-LEAD PULL on :10 REST
4 X 50 HAPPY-MEDIUM on :20 REST
4 X 25 HEAD-LEAD SWIM on:10 REST
2 X 75 HAPPY-MEDIUM on :20 REST

1 X 800 PULL, BREATHE 2-3 REST :45
12 X 50 SWIM, 2-turn 50s, DES 1-3
on :15 REST

WARM DOWN
1 X 200 EASY CHOICE

Total: 3,500

Sample Day 10

1:40:00
4343m
Block 8 Week 2 - Technical Fitness

This is a general conditioning type of workout with a very purposeful emphasis on breathing patterns. While last week's workouts called for some sprint swims with complex breathing patterns, this workout has you doing longer speed-play swims with varying patterns. In all of this, you must let the pattern determine the intensity level -- the objective is NOT to go deeply into "oxygen debt".

We also revisit some of the distance per stroke work of earlier blocks, pulling with the same number of strokes used to swim. Depending on your normal stroke, the difficulty of this activity will vary from person to person. People who use a 2-beat kick might find that they have little problem getting down the pool in the same number of strokes without the use off their legs (they might even do less). Those who use higher kick-frequencies will probably find it more difficult, as the legs can be used to "fill-in" some dead spots of the stroke.

WARM UP
1 X 300 ALT 50 CHOICE / 25 SWIM w/ 1 BT
REST :30
10 X 50 on :10 REST
ODD - SWIM W/2 BT OR 6 BT
EVEN - 2 SWITCH 1-ARM (FSBA)

MAIN SET
4/6 X 50 SWIM on :10 REST
COUNT STROKES
4 X 125 SWIM, BR 2-3, DES 1-4 on :20 REST
4/6 X 50 PULL on: 10 REST
SAME STROKES PER 25 AS DURING SWIM
1/2 X 250 SWIM, N/S on :20 REST
4/6 X 50 EASY PULL on :10 REST BR 3-5
4 x 125 PULL, DSC. 1-4 on :15 REST
4/6 X 50 SWIM, ALL FAST on :10 REST
1 X 250 SWIM, BR EV. 2, ALT SIDE / 25

WARM DOWN
1 X 200 ALT 25 F&P / 25 1-6/SoL

Total: 4,100-4,750

Sample Day 11

0:45:00
1646m
Block 8 Week 2 - High Density

All multiples of 300 for this concentrated little workout. A blend of the weeks themes: complex breathing patterns, head-leading, and going fast. A 300 fast with a pull-buoy punctuates this effort, make sure that your 300 swim build before hand gets your arms warmed up for the later effort. Do this swim for time, and compare to your fastest 300 swim.

WORKOUT
1 X 600 ALT 75 CHOICE / 75 5-6 SoL REST :30
1 X 300 SWIM, BUILD REST :30
1 X 300 PULL, BREATH 2-3 REST :30
1 X 300 PULL, AFAYCH REST :30

WARM DOWN
1 X 300 EASY CHOICE

Total: 1,800

Finding Freestyle Advanced Block 8 - Threshold & Pool Skills (Supported)

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