This is the unsupported version of the 13th and final block of the 58 week Finding Freestyle Advanced Program.
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.
We will be spending a lot of time kicking during this block. We will ease in today by using fins so that, despite the extra yardage, the time will cruise by. At the same time, we have some challenges that include fins. By adding fins to the swim with 2-beat and 6-beat, you can really experience the timing, as the fins slow the tempo and make things a bit more "stretched out". Make the timing perfect, especially the 6-beat: you may be inclined to rush into the pull before completing your cluster of 3 kicks per arm stroke -- resist this.
Of course, we also have our old favorite, the 1-arm free in there to help you get a sense of proper timing. For this, take as many kicks as you need between pulls, and make the pulls well synchronized with the kick.
1 X 500 ALT 75 SWIM / 25 3-6 SoL REST 1:00
12 X 25 HAPPY-MEDIUM AMRAN
8 X 100 KICK, DES 1-4 on :20 REST
1 X 600 PULL, BR 2-3 1:00 REST
PUT ON FINS
8 X 100 on :15 REST
ODD - 25 FSBA-R / 50 SWIM W/2 BT / 25 FSBA-L
EVEN - 25 FSBA-R / 50 SWIM W/6 BT / 25 FSBA-L
1 X 600 KICK W/FINS, EVERY 3RD LENGTH FAST REST 1:00
1 X 200 ALT25 FLOAT & PADDLE / 75 EASY CHOICE
This set was about speed changes and keeping track of where you were in the set. Built around the old drinking game of ping pong. First you have a BASE speed (just cruise). Next you have a PING speed (faster than base). Then a PONG speed (faster than ping). Finally, you have a PING-PONG speed (fastest).
Doing 6 repetitions of this same pattern will give you the chance to remember when you use your PING, PONG and PING-PONG speeds. By the time that you get to the 3rd or 4th 300/400 you should have the pattern memorized and your paces down pat).
• PING speed: Any length with a 3 in it or which is divisible by 3, i.e., 75 is 3 lengths, both divisible by 3 and containing a 3, 150 is 6 lengths
• PONG speed: Any length that has
• PING-PONG speed: Any length that has both a 3 and five (35) or are divisible by both (15)
1 X 600 ALT 50 SWIM / 25 SWIM W/1 BT
12 X 75 on :15 REST
ODD - 25 FSBT / 50 SWIM W/2 BT
EVEN - 25 PULL / 50 SWIM, BUILD
MAIN SET (options give 1,800-2,400)
6 X 300/400 PING-PONG SET on :45 REST
16 X 75 W/FINS on :15 REST
4 as SWIM DES 1-4
4 as KICK DES 1-4
1 X 300 ALT 25 SWIM W/2-STEP BREAKOUT / 25 CHOICE
25 (1) - cruise
50 (2) - cruise
75 (3) - PING (3 lengths)
100 (4) - cruise
125 (5) - PONG (5 lengths)
150 (6) - PING (divisble by 3)
175 (7) - cruise
200 (8) - cruise
225 (9) - PING
250 (10) - PONG (divisible by 5)
275 (11) - cruise
300 (12) - PING (divisible by 3)
325 (13) - PING (contains 3)
350 (14) - cruise
375 (15) - PING-PONG (div by 3 & 5)
400 (16) - cruise
"Tougher by Half" - a set by Doug Miller of the Charlotte Observer (and Univ. of Delaware alum)
Purpose: This short workout will strengthen you mentally and physically. The title reflects a main set that halves the distance as you go and tightens up the pace. Done right, you'll hit the showers feeling like you've moved forward in your conditioning without a huge outlay of time.
Keys to the workout:
• Choose the right base interval. The main set should have you feeling as if you are hovering around your threshold of discomfort. So don't hold back on the first 300. That is what determines the base interval. Here's what your mindset should be on the first 300: If you swam in your youth, hit the pace-setting 300 with the joyful exuberance of a kid at summer league practice, racing to keep up with the rest of the lane. If you are an adult-onset swimmer, jump in and let go of everything you've learned about technique. Just enjoy feeling strong and fresh. Imagine yourself swimming in a lane next to your rival.
• Pace swim: 300 yard freestyle: This is the first swim of your workout -- this is NOT an all-out swim. But it is not an easy, traditional warm-up, either. Watch the pace clock and push off at the top. Take it out quickly and feel the rush of the water. Get your time when you finish. Divide your time by three to figure out your average time per 100. Round it to the nearest 5 second-mark. That is your base interval.
• Take-away: Congratulations! You're tougher - by half. Good job. Think about this in the steam room, sauna or shower: What parts of the workout felt the best, and which parts hurt the most? This workout may have surprised you. The 200s may be what you dreaded most. But I'll bet the last two 50s is where the pain set in. This one will have you leaving the lockers with a spring in your step.
1 X 300 SWIM - PACE SWIM (get your base interval) REST :30
1 X 100 KICK REST :20
1 X 100 CHOICE DRILL REST :20
3 X 200 SWIM on Base Interval x 2.
(A base interval of 1:30 per 100 would mean an interval of 3:00)
3 X 100 SWIM on Base interval - :05
(Base time of 1:30 would mean interval of 1:25)
3 X 50 SWIM on (Base interval/ 2) - :05
(Base time of 1:30 would mean interval of :40)
1 X 100 EASY CHOICE
Featuring Grant Holicky from RACE Swimming & Apex Coaching Group
The bottom line for me in training any swimmer is speed change. Most triathletes get enamored with the idea of being fit: "The more I can make on this interval, the faster I am". The reality is that this becomes 100% threshold training and they are doing it daily! We would never dream of coaching that way on the bike or the run. I see some of the best scientific coaches do It to.
Another of the defining factors for successful swimming triathletes is to have the ability to switch speeds, both going faster AND going slower. The ability to go from slow to fast with a good stroke is almost as important as the ability to go from fast to slow with efficiency. After a mid-swim burst or after the frenzy at the start we have to settle into good form. That's what this set is about. The intervals given in parentheses are those for Apex athletes Cam Dye and Allen Gardner. Adjust down as needed.
1 X 400 EASY CHOICE REST 1:00
3 x 100 KICK/SWIM/DRILL/SWIM by 25
on :10 REST ( 1:40 )
4 x 75 SWIM PERFECT on :10 REST ( 1:20 )
2 x 50 SWIM, BUILD to 90% EFFORT
on :25 REST ( :55 )
1 X 100 easy
4 x 150 ON :20 REST ( 2:10 )
ODD -- FIRST & LAST 50 at take out/finish effort MIDDLE 50 LONG AND LOVELY
EVEN - MIDDLE 50 FAST, 1st & LAST 50 PERFECT
4 x 50 SWIM on :20 REST (:50)
ODD - EASY
EVEN - MILE PACE
4 x 125 SWIM on :20 REST ( 1:55 )
ODD - FIRST & LAST 50 at take out/finish effort
MIDDLE 25 LONG AND LOVELY
EVEN - MIDDLE 25 FAST, 1st & LAST 50 PERFECT
4 x 50 SWIM on :20 REST (:55)
ODD - EASY
EVEN - 1000 PACE
4 x 100 SWIM on :30 REST (1:40)
ODD - 1ST & LAST 25 CRUISE, MIDDLE 50 FAST
4 x 50 SWIM @ 500 PACE on :30 REST (1:00)
4 x 75 SWIM on :15 REST (1:20)
ODD - 1ST & LAST 25 CRUISE, MIDDLE 25 FAST
4 x 50 SWIM on :40 REST (1:10)
ODD - EASY
EVEN - SPRINT
1 X 200 EASY CHOICE
This workout comes from Lon Breitenbach out of the hills of New Mexico. Lon is a longtime triathlete, one of the unusual individuals who picked up tri's out of high school in the late 1980's. People who have been training for tiathlons for 20+ years have a unique perspective on the act of endurance training: the glitz and glamour of sport are gone, like stones in a river, they have had their rough edges worn smooth by the march of time and nature. It is no wonder then that Lon presents us with a "pyramid" set. The pyramid, is one of the perfect sets, combining symmetry, pattern and that certain je ne sais quoi that makes a set irresistible.
We preface this set with some drill review, and then let you go with it. This is a nice combo as well, focusing early on exquisitely executed drilling, and then moving into a set where there is no technical focus other than to find a groove.
WARM UP / DRILL REVIEW
1 X 400 ALT 50 SWIM / 50 1-6 SoL REST :45
4 X 50 ALT25 3-6 SoL / 25 SWIM, BUILD on :15 REST
4 X 50 ALT 25 FSBA / 25 FAST SWIM
on :15 REST
4 X 50 ALT 25 F&P FAST / 25 EASY SWIM BR 2-5 on :15 REST
MAIN SET (options give 2,000-2,500)
1 X 100 SWIM on :10 REST
1 X 200 SWIM on :20 REST
1 X 300 SWIM on :30 REST
1 X 400 SWIM on :30 REST
*1 X 500 SWIM on :30 REST
1 X 400 SWIM on :30 REST
1 X 300 SWIM on :30 REST
1 X 200 SWIM on :20 REST
1 X 100 SWIM on :10 REST
4 X 25 ALL OUT SPRINT SWIM, AMRAN
1 X 150 EASY SWIM w/2-STEP BREAKOUTS
A Love-Hate Relationship with Bill Shectman of Rockville-Montgomery Swim Club....
Today's main set is 10 x 100, but you end up exerting yourself a bit more than you would for a normal set of 100s since you are flipping at the flags instead of pushing off the walls.
See "Washing Maching 100s" description below.
Since the main set will really have you struggling on the walls, we finish up with a long, moderately easy "drill-down", which includes some 2-step breakouts and fast breakouts to get you to finish with the best sensations possible.
Activity Name: Washing Machine 100s
What to Do: 10 x 100 any comfortable interval or a rest interval.
How to Do It:
• 1st 50 is the "wash cycle": Push off the wall and swim until you reach the far set of flags then flip. Do ten strong flutter kicks until you start moving forward. Swim to the far set of flags and flip again. Do ten strong flutter kicks until you start moving forward. If you do open turns, when you reach the flags simulate the open turn and then do the 10 strong flutter kicks.
• 2nd 50, the "spin cycle": Now, you are about 60 yards into your swim, and you want to sprint the last 40 yards executing a normal turn at the 3rd wall.
From the author: The reason for the set is to basically simulate swimming in the open water. There are no walls in the open water. At each turn that you do not touch the wall you are basically starting from a dead stop. If done correctly the turn without the wall forces you backwards because of the current(open water) and the kicks have to get you started moving in the right direction. This is a side-note from Bill: "Rob I have done this set with my masters a few times. They hated it, but found it beneficial. Any variation of this works. Have fun.". You should take to heart when coach Shectman says to sprint the last 40 yards -- work to adapt well to the difficulties of the turn in the "wash cycle", then hammer it home during the "spin cycle". You get plenty of rest, so earn it! Well, we hope you enjoy the love-hate relationship with this set.
1 X 400 ALT 75 CHOICE / 25 F&P REST 1:00
4 X 25 1-6 SoL on :10 REST
4 X 50 3-6 SoL, DES 1-4 on :15 REST
4 X 75 25 FSBA-R / 25 FSBA-L / 25 HL PULL FAST on :20 REST
4 X 100 SWIM W/1 BT DES 1-4 on :15 REST
6/10 X 100 Washing Machine Swims
on :30-:45 REST
12 X 75 KICK WITHOUT FINS on :20 REST
8 X 25 SWIM on :10 REST
ODD - 2-STEP BREAKOUTS,
EVEN- FAST BREAKOUTS
1 X 400 EASY SWIM DOWN, BR 2-5 on ODD 50s
Today's high density workout gives us a little blend of activities that focus around kicking. The overall volume is lower than usual as a result, but the stimulus provided should be top notch. This set includes some 3-beat kicking done as a sprint. This is a tough activity, since you are trying to go fast, but still with a discernible pause every 3rd kick. Focus on making those 3 kick clusters as fast and powerful as you can, and then glide for a brief moment. Enjoy the set, and really dedicate yourself to achieving fast and rhythmic feet.
1 X 300 ALT 25 PULL / 25 SWIM W/1 BT / 25 HL SWIM REST :30
4 X 75 on :15 REST
ODD - EASY KOB,
EVEN - 3-BEAT KICK W/BOARD
3 X 50 PULL W/2 SB / 25 on :10 REST
4 X 50 SPRINT KICK on :30 REST
ODD - 3-BEAT
EVEN - REGULAR
6 x 50 on :#0 REST
ODD - EASY HL PULL,
EVEN - FSBA, SPRINT
1 X 200 EASY SWIM OUT