Finding Freestyle Advanced Block 9 - Threshold & VO2 Max (Supported)

Average Weekly Training Hours 05:01
Training Load By Week
Average Weekly Training Hours 05:01
Training Load By Week

This is the coach supported version of the 10th 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
1:00:00
2286m
Block 9 Week 1 - Drill Progression

This workout introduces the "2 stage" breakout drill, which will help us learn how to carry our momentum during the transition from the underwater push-off phase through the above water swimming phase. The idea is that the breakout involves 2 strokes to complete. The first stroke helps our body to complete its rotation from the back on our side, and the second stroke is the stroke that actually propels us to emerge onto the surface. We do not wish to begin our second stroke, however, until we have achieved a sufficient elevation relative to the waters surface. We use the shoulder of the arm that took the first stroke as our physical cue: we DO NOT begin the second stroke until the shoulder of that arm that took the first stroke break the surface of the water. This insures that our second strokes energy will be spent productively moving us forward. Over time, you will learn to set this up so that you have no pause in between these two strokes, but for the purpose of this drill we intentionally introduce a pause between these two strokes, even if you find your "leading shoulder" to be out of the water immediately following the first stroke.

The second focus of this workout is to play around with head-lead in the context of breathing and swimming with a 1-beat kick. By switching the side that you breath on relative to the kicking side, you can begin to develop a finer sense of the relationship between the breath, the head, and the various moving body parts that help to propel us through the water. This also leverages all of the breathing pattern work that we did in the previous block - even if you are still awkward in breathing to one side or the other, the complicated repetitions of the previous block should have raised your level quite a bit (and to be certain, we continue on with their use during this block as well).

2 Stage Breakout Vdeo:


Head Lead Swim w/ 1 Beat Kick Video:


WARM UP
1 X 500 done as 50 SWIM / 25 F&P / 25 1-6 SoL
REST :45
10 X 25 SWIM w/ 2-STEP BREAKOUT
on :15 REST
8 X 75 on:10 REST
ODD - SWIM, BUILD
EVEN - CHOICE PULL, MODERATE

MAIN SET
4 X 25 SWIM w/1 BT, BR TOWARDS
on :10 REST
1 X 150 PULL REST :15
4 X 25 SWIM w/1 BT, BR AWAY on :10 REST
1 X 150 SWIM REST :15
4 X 25 SWIM w/1 BT, BR TOWARDS
on :10 REST
1 X 150 PULL, N/S REST :15
4 X 25 SWIM w/1 BT, BR AWAY on :10 REST
1 X 150 SWIM, N/S
REST 1:00
6 X 25 SPRINT, BR EV 5 or 7 on :30 REST

WARM DOWN
1 X 200 ALT 25 SWIM / FLIP-TURN / 25 KOB

Total: 2,500

Sample Day 3
2:00:00
5029m
Block 9 Week 1 - Technical Fitness

This workout starts out with a "flip-turn" warm-up. Basically, just start at about 7-8 yards from the wall, swim in, flip, and come back out 7-8 yards, than repeat. It will succeed in giving you a good warm-up, as well as time to practice on your turns. Even if you are already quite adept at flip turns, this is a nice way to spend a little time tweaking them, making sure that they are as easy and fluid as possible. A recurring theme in the rest of this workout is the complex breathing pattern. These are 3-part breathing patterns, 2-2-3 and 2-2-5, where you do 2 cycles breathing every 2nd stroke, then a cycle of breathing every 3rd or every 5th, so the pattern essentially repeats itself over 7/9 strokes.

The warm-up features the variation 2-2-5, making sure to relax yourself when doing the 5 strokes. Try taking a big breath on the last stroke before the 5, and then regulating your exhalation so that you expel your air evenly over the course of the next 5 strokes. The workouts main set has you shuffling between Zone 3 and Zone 4 (tempo and threshold), then an extended "ease out" in between bouts of intensity, where you concentrate on easy swimming with a 3 part breathing pattern. The final breathing pattern is a return to the 2-2-5, and should be done at a VERY relaxed tempo. If you are short on time, eliminate the last 6 x 75 2-2-3 and the 6/9 x 100 zone 4/2/3.

WARM UP
1 x 10:00 FLIP-TURN WARM UP
6 X 75 SWIM BR 2-2-5 on :20 REST
6 X 25 PULL, DES 1-3 on :10 REST

MAIN SET (VARIATION GIVE 3,300-4,200)
3 X 100 SWIM, DES 1-3 on :10-:15 REST
3 X 100 SWIM TEMPO/Z3 on :10-:15 REST
3 X 100 SWIM AT/Z4 on:10 REST
6 X 50 SWIM, BR 2-2-3 on :20 REST
3 X 2/400 SWIM, DES 1-3 & N/S on :30 REST
6 X 75 SWIM, BR 2-2-3 on :20 REST
6/9 x 100 SWIM, 2-3@Z4 / 2-3@Z2 / 2-3@Z3 on :10 REST
6 X 25 BREATHE 2-2-5 :15 REST
REST 1:00
12 X 25 SWIM FROM MIDDLE OF POOL, BUILD INTO TURN, FAST TURNS, AMRAN

WARM DOWN
1 X 150 EASY CHOICE

Total: 4,600-5,500

Sample Day 4
0:46:00
2103m
Block 9 Week 1 - High Density

This workout will be a single, longer swim, with the texture added inside the swim by a simple pattern: a pyramid (25 up to 200 back down to 25) with a 50 yard interlude between rungs. The interlude is a combo working on head position (breathing every 5-7 strokes), with a flip-turn and an easy 25 kicking on your back - in streamline position. By going 5-7 strokes between breaths you can really get yourself acquainted with how it feels to "lead with the head", go easy enough that it is not too much of a strain!

Since there are no rest spots in this set, it is a bit longer than the usual HD workout, 2,300 if you do the whole thing. Plan for your speed, if your normal pace s 2:00 per 100, figure on about 2:15 average since the kick on your back will take some extra time, thus, a 2:15 per 100 would give you a workout that lasts about 52:00.

WORKOUT
1 X 2300 DONE AS:
25 TO 200 TO 25 PYRAMID ALL PULLING with 50 INTERLUDE done as:
25 SWIM BR EV 5-7 / FLIP-TURN / 25 KOB

(shorter option: 25 to 150 to 25)

Total: 2,300 (1,400)

Sample Day 6
1:30:00
3749m
Block 9 Week 1 - Performance Fitness

This workouts theme is "power, speed and technique". You have an opportunity to develop your power and hence speed at VO2 max through a set of descending swims. The last repeat of each of the sets should of course be as fast as you can go, that is: all out.

In between sets, we have a distance per stroke exercise to remind you not to slip too much water. When you do the SoL with "as few strokes as possible", this is one of the few times that we want to be exacting about taking only 6 kicks when on our side. The reason is that a "few strokes" focus only works if you achieve less strokes by taking powerful pulls, as opposed to just kicking more. Note that in the warm-up we do a little "head-up 2 beat" (see video below) - a throwback to the days of open water training, but a useful pool drill for developing timing, effective catch, and yes, even EVF.

Head Up Swim with 2 Beat Kick
https://youtu.be/7asdTj5Z81k

WARM UP
600 done as 25 SWIM / 25 HL PULL / 25 FSBA
REST 1:00
16 X 25 on : 15 REST
ODD - HU2B
EVEN - SWIM, PRACTICE BREAKOUTS

MAIN SET (options give 2,100-2,650)
3/4 X 50 SWIM DES 1-3/4 on :15 REST
6 X 25 SWIM, FEW STROKES AS POSSIBLE
on :10 REST
3/4 X 100 SWIM, DES 1-3/4 on :20 REST
6 X 25 F&P, FEW STROKES AS POSSIBLE
on :10 REST
3/4 X 150 SWIM, DES 1-3/4 on :25 REST
6 X 25 1-6 SoL FEW STROKES AS POSSIBLE
on :10 REST
3/4 X 200 SWIM, DES 1-3/4 on :30 REST
6 X 25 PULL, FEW STROKES AS POSSIBLE
on :10 REST
3/4 X 50 SWIM, DES 1-3/4 on :15 REST
6 X 25 SWIM, FEW STROKES AS POSSIBLE

on :10 REST
DRILLDOWN
1 X 400 KICK w/FINS REST :45
10 X 25 on :20 REST
ODD - FSBA, MODERATELY FAST
EVEN - EASY PULL
1 X 150 ALT 25 SWIM / FLIP / 25 KOB (HANDS AT SIDES)

Total: 3,600-4,100

Sample Day 8
1:00:00
2423m
Block 9 Week 2 - Drill Progression

There is a real emphasis on integrated stroke capabilities in this workout from the minute you hit the water to the minute that you get out - this workout is biomechanically intense!

Warm-up asks you to alternate 50s of swimming and pulling, with the 50s of pull taking less strokes than the 50s of swim - play around with that and see how far you can push it. Then, the main set continues with pushing your boundaries of head-integration. Speed-play breathing pattern swims will naturally place a premium on your ability to harmonize the head motion with the rest of the body and stroke parts. The 1-beat breathe-away is also a challenge here, make sure that you alternate the sides that you are kicking and breathing with, especially if you have a dominant side - give the other side some attention.

WARM UP
1 X 500 ALT 50 SWIM / 50 PULL WITH LESS STROKES THAN SWIM
REST 1:00

MAIN SET/TECHNICAL FOCUS
16 X 50 on :10 REST
ODD - SWIM, BUILD, BR 2-3
EVEN - SWIM w/ 1 BT BR AWAY
(SWITCH SIDES BY 25)
1 X 200 HL PULL REST :20
16 X 50 SWIM, BR 2-3 & DES 1-4 on :10 REST
1 X 200 HL F&P

WARM DOWN
1 X 150 ALT 25 FSBA EASY / 50 CHOICE

Total: 2,650

Sample Day 10
1:45:00
4481m
Block 9 Week 2 - Technical Fitness

This set will involve some speedier short swims, with another breathing pattern interlude, however, in this instance, the breathing pattern interlude will be a longer chunk of distance. By doing a longer chunk, you will need to make sure that you are moderating your efforts well, as the oxygen demand must not outstrip supply.

WARM UP
1 X 500 done as 75 CHOICE / 25 FSBA / 25 HL F&P REST :60

MAIN SET (variations give 2,600-3,400)
6 X 75 PULL on :10 REST
ODD - MODERATE
EVEN - BUILD
1 X 2/3/400 SWIM, BR 2-3 on :20/:30 REST
6 X 75 on :10 REST
ODD - PULL FAST
EVEN - 6-6 PULSE (1 BT / 6 BT)
1 X 2/3/400 SWIM, BR 2-2-5 REST :20/:30
6 X 75 PULL, DES 1-3 on :10 REST
1 X 2/3/400 ALT 50 SWIM / 50 3-6 SoL (do not breath during 3 strokes) REST :20/:30
6 X 75 SWIM, DES 1-3 on :10 REST
1 X 2/3/400 25 SWIM - FLIP TURN - 25 KOB

WARM DOWN
4/8 X 100 KICK w/ FINS, DES 1-4 on :15 REST
1 X 200 EASY SWIM OUT

Total: 3,700-4,900

Sample Day 11
0:35:00
1463m
Block 9 Week 2 - High Density

This is one of those fairly vanilla workouts. Get in, move around a bit, and get out. Go with how you feel on the 16x50 at Zone 3/4: this is a set that is short enough, that you can probably maintain the desired intensity, even if you are feeling fatigued from accumulated training. Feel free to use a pull-buoy for that as well, which will most likely allow you to maintain the intensity without frying your legs.


WORKOUT
1 X 500 done as 50 PULL / 25 KICK / 25 DRILL CHOICE REST :45
8 X 25 SWIM w/2 SOMERSAULTS DURING LENGTH on :10 REST
16 X 50 SWIM AT ZONE 3/4 on :10 REST
1 X 100 EASY SWIM OUT

Total: 1,600

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.