Finding Freestyle Advanced Block 3 - Endurance & Open Water Skills (Unsupported)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:57

This is the unsupported version of the 4th 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

Sample Day 1
1:20:00
3658m
Block 3 Week 1 - Drill Progression

This workout is a mixture of 1-arm swimming speed play (descending) and using the "Sighting Breath" (SB) while swimming as well as while pulling. The workout calls for taking as many as 6 sighting breaths in a single length, which is quite a lot.

As we move through this block we will be calling for you to develop the ability to swim an entire 25 with your head out of the water, so a progression is important. If you find that 6 SB in a length is too much for you, scale it back and adjust the set to your ability. It is better to go too conservatively than too aggressively on something such as this. With the descending 1-arm swimming, focus first on proper execution, then increase speed. As always, your highest speed should be that which reaches just to the edge of your ability to execute properly, but not beyond.

You will note the use of some breathing pattern 100s in different points during the main set - this is both aerobic, speed-play, and another opportunity to give you some time with your head inline - a perfect "re-balancing" after the head-up stuff.

Sighting Breaths Video:
https://youtu.be/BG40zy8AjbU

WARM UP
1 X 300 ALT 50 CHOICE / 25 FSBA REST :30
1 x 600 ALT 50 3 BT KICK w/BOARD / 50 6-6 PULSE (CHOICE) REST :60


MAIN SET
3/6 X 100 SWIM, BR EV 2 on :10 REST
ODD on RIGHT, EVEN on LEFT
6 X 25 FSBA SWIM DES 1-3 on :10 REST
3 x 50 SWIM w/6 SB / 25 on :10 REST
8 x 25 on :10 REST
ODD - PULL w/2 SB
EVEN – EASY BR EV 5
3/6 X 100 SWIM on :10 REST
ODD - BR 2-5
EVEN - N/S
6 X 25 FSBA SWIM DES 1-3 on :10 REST
2 X 75 as: 25 w/5 SB / 25 w/4 SB / 25 w/3 SB
on :10 REST
8 x 25 on :10 REST
ODD - PULL w/2 SB
EVEN – EASY BR EV 5
3/6 X 100 on :10 REST
SWIM, BR EV 3, DES 1-3 TO MODERATELY FAST

WARM DOWN
1 X 300 ALT 25 F&P / 50 EASY CHOICE

Total: 3,100-4,000

Sample Day 3
1:30:00
4161m
Block 3 Week 1 - Technical Fitness

We begin this block by playing around with ways of quantifying your "natural" (or current) stroke count. This is done by pre-fatiguing you a bit, then counting the number of strokes that you take in the last length of a swim (in this case, 100s). By doing this, we get a better sense of what your body does when fatigued, which is a lot more representative than what you can do fresh (and is a whole lot more applicable to what you will experience when swimming in the open water).

During this workout, we calculate and re-calculate a count that we call "Goal Stroke Count (GSC)". After the set of 5x50 AFAYCH, we make our initial estimate of a reasonable starting goal stroke count by subtracting 2 strokes from our count (since it is natural for one to increase their stroke count slightly when going all out). We then explore the ways in which this goal stroke count is appropriate by varying speeds, and observing what happens at the end of the 100s, and re-calculating.

Goal stroke count should only be taken as a guideline, not a “magic formula”. We devised this goal stroke count formula to be an exploration - the number that you come out with is not necessarily where your "optimal" currently is, but rather it is just a systematic method for you to evaluate what happens to your current stroke when you try to make shifts in distance per stroke and rate. Use this as a count for the day, but don't worry about what the number actually is, and understand that as the days and weeks progress, it may quite possibly change.

Also note, that although we will do some work on decreasing the stroke count per length, the overall goal of reaching your fastest swimming speed is not, despite what the conventional wisdom says, the goal of DECREASING your stroke count, most folks who come to swimming late in life will benefit more from increasing their stroke rate than they will stroke length.

GSC = Goal Stroke Count - the # of strokes per length for your AFAYCH, minus 2

WARM UP
1 X 900 as: 200 CHOICE / 100 ALT 25 F&P / 25 SoL
REST :60
1 X 200 KICK, ALT.25 3 BEAT, 25 BUILD-UP REST :20
12 X 25 on :10 REST
ODD – PULL, BR EV 6
EVEN - 6-6 PULSE (1 BT RIGHT / 1 BT LEFT)

MAIN SET (options give 2,150-2,950)
5 x 50 SWIM count strokes on :10 REST
5 x 50 SWIM descend strokes on :10 REST
5 x 50 SWIM, AFAYCH on :10 REST
Count Strokes (take average)
GSC = AFAYCH stroke count minus 2

1 X 200 EASY, ALT 25 PULL / 25 SoL 3-6
REST :20

3-5 X 100 SWIM on :15 REST @ GSC
COUNT STROKES ON LAST 25 OF LAST 100
USE AS NEW GSC (if it is less or more than previous GSC)
3-5 X 100 SWIM on :15 REST @ NEW GSC, DES 1-3/5
COUNT STROKES ON LAST 25 OF LAST 100,
USE AS NEW GSC (if it is less or more than previous GSC)
3-5 X 100 SWIM on :15 REST@ NEW-GSC, HOLD STRONG PACE

1 X 300/500 PULL, BR 2-3, N/S
(forget about stroke counts, just feel good)

WARM DOWN
1 X 200 EASY

Total: 3,750-4,550

Sample Day 5
0:30:00
1509m
Block 3 Week 1 - High Density

We begin this workout with a small stroke count exploration, by doing some Float and Paddle with an eye towards decreasing your stroke count. This is a really interesting activity since it will draw attention your ability to propel as well as your ability to avoid creating drag. It may be a struggle, and that is perfectly fine - remember, it is stimulus not something to achieve or fail at.

After this, we move right into the heart of the workout, a quick 9x100 moving from zones 2, 3 and 4, which you can do as PE (perceived exertion) or based on the Urbanchek charts. The most important part of this, however, is that you maintain stroke counts for the first and last 50 of each 100. In other words, "Fight Stroke Decay".


WARM UP/MAIN SET
1 X 400 CHOICE REST :30
10 X 25 F&P on :10 REST
#6-10 DESCEND # OF PADDLES
9 X 100 SWIM on :10 REST
3@Z2, 3@Z3, 3@Z4
MAINTAIN SAME STROKE COUNT FOR FIRST AND LAST 50 OF EACH 100
1 X 100 EASY

Total: 1,650

Sample Day 7
1:40:00
4755m
Block 3 Week 1 Performance Fitness

Week 1 begins this blocks emphasis on longer distance swimming in earnest, while maintaining some ability to swim fast for short bursts. This workout emphasizes some endurance swims (600/800s) contrasted with short quick endurance bursts in the form of the Indy 500, which is a 500 chunk broken up by 25s, 50s and 75s, and swum at a very high speed.

It is done in semi-pyramidal fashion, starting with 3x25, then doing 2x50, then 2x75, then 2x50 and finally 3x25. Find a quick groove on your 25s, and then try to maintain that tempo through the 50s and 75, and then finish off the set by trying to increase your pace on the 50s and 25s at the end.

WARM UP
1 x 400 done as:100 SWIM / 50 SoL / 50 w/2 SB REST :30
8 X 50 on :10 REST
ODD – KICK w/BOARD 25 3 BT / 25 4 BT
EVEN - SWIM w/2 BT, BUILD

MAIN SET (OPTIONS GIVE 3,100-4,300)
2 X 5/6/800 on :30 REST
#1 - 50 PULL / 50 SWIM w/ 1 BT
#2 – SWIM, ALT 75 SLOW / 25 FAST

INDY 500 PULL - PUSH IT!
The “Indy 500” is all SWIM:
3 X 25 QUICK :05 REST
2 X 50 QUICK :10 REST
2 X 75 QUICK :10 REST
2 X 50 FASTER :10 REST
3 X 25 FASTEST :05 REST

1 X 50 EASY 3-6 SoL
REST 1:00

2 X 5/6/800 on :30 REST
#1 - PULL w/ BUOY
#2 - SWIM, N/S

INDY 500 SWIM same as above - PUSH IT

WARM DOWN
1 X 100 EASY SWIM OUT

Total: 4,000-5,200

Sample Day 8
0:40:00
2057m
Block 3 Week 2 - Drill Progression

During the warm-up you will do some 3-beat kicking, "quickly". This is not an all out sprint, but to be done at a rapid rate, and with an emphasis on rhythmic execution. In order to do this drill rapidly, we will want to have fast feet, that is, rapid movements, and also smaller pauses between bursts of 3 kicks.

After that, we do a 100 where we ask you to evolve from a float and paddle to a regular pull over the course of the swim. It will be a great exercise for you to try exaggerate all of the properties that distinguish the F&P from the pull (shoulder joint immobile, wide entry), and then see how things change as your gradually relax the rules and fall into your natural pulling patterns.

Then we will do some descending 1-arm 25s with some longer drill swim 300s in between, focus on achieving very high speeds during the 1-arms.

3 BEAT KICKING w BOARD Video:
https://youtu.be/wFmCXOeBB7Y

WARM UP
1 X 300 ALT 50 CHOICE / 50 6-6 PULSE
REST :30
10 X 25 KICK on :15 REST
ODD – 3 BEAT “QUICK”
EVEN – RELAXED BUT SMOOTH KICK
1 X 100 EACH 25 START OUT F&P and EVOLVE TO PULL BY END OF LENGTH
REST 1:00

MAIN SET (OPTIONAL W/fins)
8 X 25 FSBA, DES 1-4 on :10 REST
1 x 300 ALT 25 SB EV 6th STROKE / 50 BR EV 3
REST :20
8 X 25 SoL 1-10 DES 1-4 on :10 REST
1 x 300 ALT 25 SB EV 5th / 50 SWIM w/2 BT
REST :20
8 X 25 FSBA, DES 1-4 on :10 REST
1 x 300 ALT 25 SB EV 4th / 50 SWIM w/1-BT

WARMDOWN
1 X 100 EASY, ALT 25 KOB/ 25 SWIM

Total: 2,250

Sample Day 10
0:35:00
1829m
Block 3 Week 2 - High Density

Very simple in concept, 4 sets of 75s within each set, each time you go through the set the rest per 75 increases. Can you get faster as the rest gets more generous?

Remember, as more rest means you are potentially starting each new swim fresher, you can go max effort, or you can notice how that freshness makes your potential for beautiful, flowing execution more attainable - take your choice of approach based on how you feel.

WORKOUT
1 X 400 done as 50 CHOICE / 25 SWIM w/1 BT / 25 SWIM w/6 BT
REST :20

4 X 75 SWIM, DES 1-4, :05 REST
1 X 100 ALT 25 SWIM / 25 1-6 SoL REST :10
4 X 75 SWIM, DES 1-4 :10 REST
1 X 100 ALT 25 3-6 SoL / 25 PULL REST :10
4 X 75 SWIM, DES 1-4, :15 REST
1 X 100 ALT 25 PULL / 25 3 BT KICK REST :10
4 X 75 SWIM, DES 1-4, :20 REST
1 X 100 ALT 25 KICK / 25 SWIM EASY

Total: 2,000

Sample Day 12
1:35:00
4572m
Block 3 Week 2 - Technical Fitness

The "Stroke = Time" activity is an alternative way to optimizing stroke length and rate. The basic idea is that you count the number of strokes that you do for an entire 50, and compare that with the number of seconds that the 50 takes you, and try to make these equivalent.

You can achieve this equivalence in any way you wish, by raising and lowering your time, your tempo, your stroke length. IF this is easy for your to achieve, play around with different speeds and see if you can still match up your stroke and time. You will want to give yourself a margin for error on this, say, 2-3 strokes per 50. In other words, you don't want to consider stroke=time as an absolute, but rather as a general ballpark figure. It is however, interesting to see where you fall when you are swimming your fastest.

STROKE = TIME – Count strokes for entire 50 and compare to time, try to make them match up

Stroke = Time Video:


WARM UP
1 X 300/450 done as: 50 F&P / 50 SWIM w/1 BT / 50 SWIM REST :20
6 X 50 SWIM, Count Strokes on :10 REST
6 X 50 KICK ALT 25 3-BT / 25 4-BT on :10 REST
1 X 300/450 ALT 50 PULL/ 50 SWIM w/2 BT / 50 SWIM w/ 6 BT REST :30

MAIN SET (options give 2,600-3,200)
10 X 50 SWIM, STROKE = TIME on :15 REST
1 X 300/450 ALT 50 FSBA / 50 SoL / 50 SWIM BUILD REST :30
8 X 50 STROKE = TIME on :15 REST
1 X 300/450 SWIM, N/S REST :20
(SLOW to MODERATE)
6 X 50 STROKE = TIME on :15 REST
1 X 300/450 SWIM, EASY / HARD by 75
REST :20
4 X 50 SWIM FAST, w/2 SB /25 on :10 REST
1 X 300/450 ALT 75 SWIM / 75 6-6 PULSE

WARM DOWN
1 X 300 ALT 25 EASY SWIM w/6 BT / 25 EASY CHOICE

Total: 4,100-5,000

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.