Finding Freestyle Advanced Block 11 - Sharpening (Unsupported)

Author

David Luscan

All plans by this Coach

Length

4 Weeks

Typical Week

4 Swim

Longest Workout

2:00 hrs swim

Plan Specs

triathlon ironman beginner intermediate advanced masters

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Summary

This is the unsupported version of the 12th 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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:22

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

1:05:00
2652m
Block 11 Week 1 - Drill Progression

Good golly, I hope that you're able to commandeer a lane at your local pool for this one, since it makes such frequent use of the "2-turn 50", that is a 50 which starts and ends from the middle of the pool, which ends up causing you to execute 2 turns for each 50 swim. In between bouts of practicing turns, you will do a variety of practice involving 1-beat kicking: pulsing with it, and speed-playing with it. All of these 1-beat exercises are meant to challenge you, that is, to ask you to do things that make it difficult to have beautiful timing in the 1-beat.

From my view of the elite swimmers that I have worked with and seen, they have more subtle control over their timing or a just a consistent, highly defined timing (i.e., they may not consciously control it, but it is damn good). Once athletes have gotten the 1-beat kick and the larger integrated kick timing, they have a tendency to think: "OK, got that one, next!". The reality is, I believe, that they are generally only scratching the surface of effective timing, and there are literally years ahead of them filled with continued improvements in the form of better timing -- if they are ready to pursue it.

High Force Pull Video:


WARM UP
1 X 400 done as: 50 CHOICE / 25 F&P / 25 3-6 SoL REST :45
8 X 25 HIGH FORCE PULLS on :15 REST
4 X 75 SWIM, BR 2-3 or 2-4 on :15 REST

MAIN SET / TECHNICAL REVIEW
6 X 50 SWIM FROM THE MIDDLE OF THE POOL 6-6-6 TURNS on :15 REST
1 X 200 SWIM w/1 BT, N/S REST :20
6 X 50 SWIM FROM THE MIDDLE OF THE POOL FAST BREAKOUTS on :15 REST
1 X 200 6-6 PULSE (1 BT/6 BT) REST :20
6 X 50 SWIM FROM THE MIDDLE OF THE POOL FAST TURNS on :15 REST
1 X 200 SWIM w/1 BT, N/S REST :20
6 X 50 SWIM FROM THE MIDDLE OF THE POOL, DES 1-3 on :15 REST

WARM DOWN
1 X 200 EASY PULL REST :30
1 X 200 EASY ALT 25 SWIM / FLIP / 25 KOB

Total: 2,900

Sample Day 3

1:50:00
4435m
Block 11 Week 1 - Technical Fitness

This workout focuses on exploring the relationship between sustaining distance per stroke with high speed, and also simply sustaining high speed over a 5-10 minute period of time. Go ahead and get after it a bit on these "descend and hold" swims, which literally means that you descend the first 3 swims, and then try to hold the same pace for #s 4, 5 and 6.
You have to choose wisely of course, but you also have to challenge yourself. The last set of 6 x 100 has a slight twist, "descending by 2's", that is, #1 and 2 are slow, 3-4 are medium, and 5-6 are fast.

WARM UP
1 X 400 done as: 50 CHOICE / 25 F&P / 25 SWIM w/1 BT REST :45
1 X 600 PULL, BR 2-3 REST 1:00
6 x 75 done as: 25 FSBA / 25 6-6 PULSE (choice) / 25 SWIM FAST on :20 REST

MAIN SET
6 X 25 PULL, LSC on :15 REST
6 X 25 PULL, AFAYCH, LSC +2 on :15 REST
6 X 75/100 PULL, DES 1-3, HOLD 4-6
on :15 REST
6 X 25 SWIM, LSC on :15 REST
6 X 25 SWIM, AFAYCH, LSC +2 on :15 REST
6 X 75/100 PULL, DES 1-3, HOLD 4-6
on :15 REST
6 X 25 HAPPY MEDIUM on :15 REST
6 X 25 CHOICE OF DRILL on :15 REST
6 X 75/100 SWIM, DES BY 2's on :15 REST

DRILLDOWN
10 X 50 KICK w/FINS on :15 REST
1 X 200 EASY ALT 25 F&P / 25 CHOICE

Total: 4,400-4,850

Sample Day 4

0:40:00
1372m
Block 11 Week 1 - High Density

Continuing on our theme of increased emphasis on kicking, this high density workout is composed of a majority of yards doing kick. In fact, every part of this workout has emphasis on the kick, from the 1-arm to the 1-beat -- so enjoy -- or benefit -- or both.


WORKOUT
1 X 300 ALT 50 CHOICE / 25 FSBA REST :30
9 X 100 KICK, DES 1-3 on :15 REST
1 X 300 ALT 50 SWIM w/1 BT & FAST BREAKOUTS / 25 EASY KOB

Sample Day 6

1:45:00
4572m
Block 11 Week 1 - Performance Fitness

This workout will start with a nice aerobic portion (4x300), then progress into my most favorite speed shuffle set, the sometimes dubbed "Hollywood Shuffle".

WARM UP
1 X 500 done as: 50 CHOICE / 25 FSBA / 25 PULL BR 2-3 REST 1:00
4 X 300 on :20 REST
#1 - 50 PULL / 50 4-4 PULSE (choice)
#2 - 50 SWIM BR 2-3 / 25 1-6 SoL / 25 SWIM w/ 2 SB
#3 - PULL, N/S
#4 -SWIM : 25 1BT / 25 2 BT / 25 4 BT / 25 6 BT

MAIN SET (options give 2,100-2,800)
ALL SWIM, everything on :10 REST
4 X 75/100 SPEED 1
4 X 75/100 ALT. SPEED 2/1
REST :15
4 X 75/100 SPEED 2
4 X 75/100 ALT. SPEED 3/2
REST :15
4 X 75/100 SPEED 3
4 X 75/100 ALT. SPEED 4/3
REST :15
4 X 75/100 SPEED 4

DRILLDOWN
6 X 50 KICK w/FINS on :15 REST
ODD - MODERATE
EVEN - 3-BEAT
1 X 200 EZ CHOICE

Total: 4,300-5,000

Sample Day 8

1:10:00
2835m
Block 11 Week 2 - Drill Progression

Today's drill progression is very much a "kick-intensive", with the main set featuring descending kicks, as well as swim with 1-beat. The emphasis here on descending kicks may be easily misinterpreted, so let me say it implicitly: kicking at varying speeds will help you to enhance your ability to kick effectively. This is not really something to "strengthen" your legs -- it is an activity to help you to understand the interplay between frequency (foot speed), power, and propulsion. You may find that your speed tops out at a sub-maximal level, if so, make your next attempt at maximal speed smoother, more automatic, more relaxed.

WARM UP
1 X 500 done as: 50 CHOICE / 25 F&P / 25 1-6 SoL REST 1:00
4 X 25 KICK w/BOARD, 2 BT, 3 BT, 4 BT & 5 BT by 25 on :15 REST
8 X 50 on :!5 REST
ODD - 25 SWIM EZ w/1 BT/ 25 HFP
EVEN - SWIM w/2 BT / 25 SWIM w/HFP

TECHNICAL FOCUS (options give 1,500-1,800)
3/4 X 100 KICK, DES 1-3/4 on :15 REST
1 X 100 SWIM w/1 BT, BUILD, on :10 REST
3/4 X 100 KICK, DES1-3/4 on :15 REST
2 X 100 SWIM w/1 BT, N/S on :25 REST
3/4 X 100 KICK, DES 1-3/4 on :15 REST
3 X 100 SWIM w/1 BT, DES 1-3 on :20 REST

WARM DOWN
1 X 300 ALT 25 SWIM w/FAST BREAKOUT / 25 EASY KOB (HANDS AT SIDES)

Total: 2,800-3,100

Sample Day 10

1:50:00
4755m
Block 11 Week 2 - Technical Fitness

The main objective is speed control during the main set of "descending negative splits". These are composed of a series of swims in which each repeat is a negative split, and each successive repeat is faster than the previous. These provide a wealth of skill challenge, and also a "rainbow" of energy/exertion levels.

You might note that there is a very wide range of options for this set, such that the shortest version is 2,300 shorter than the longest, so choose appropriately given the time constraints of your session and your level of fatigue.

After this set, which is ultimately a zone 3/4 endeavor, we finish up with a set of 10 x 50 descendiing & holding - that is, we descend the first 5 to a fast pace, and then repeat numbers 6-10 at the same pace as that swum in #5. The way to swim this is to descend to a sustainable pace, but still fast -- challenge yourself, but be wise! You will see this set again during this sharpening block.

The warm down for today includes the "Head-Lead Float & Paddle", which is a challenge to your full-body timing, try to make it smooth and effortless.

Head Lead F&P Video:


WARM UP
1 X 500 ALT 100 CHOICE / 25 1-6 SoL
REST 1:00
8 X 50 ALT 25 FSBA / 25 PULL on :10 REST
8 X 50 ALT 25 FSBT, BUILD / 25 EZ SWIM w/2 BT on :10 REST

MAIN SET (options give 1,600-3,900)
3/4/6/8 X 3/400 SWIM o :30-:45 REST
DES 1-3/4 & N/S each swim
8 X 25 on :10 REST
ODD - SWIM w/ 1 BT
EVEN - F&P
10 X 50 SWIM on :10 - :15 REST
DES 1-5, HOLD 6-10

WARM DOWN
1 X 300 done as: 150 ALT 25 HL F&P / 25 SWIM / 150 EASY CHOICE

Total: 2,900-5,200

Sample Day 11

0:45:00
1600m
Block 11 Week 2 - High Density

This workout starts out slow, working a little bit of kicking to wake up the legs, and then builds to a final bout of "easy-speed" 50s. Easy speed are swims that are done at a high rate of speed on very high rest, but the rate of speed is shy of all out. Think like you are going to do a 200 or 500 yard swim for time, imagine the tempo/intensity that you would be at for the first 50 of that race -- that's easy speed. You get a lot of rest so that your body is totally ready to execute with its highest possible level of proficiency. This is another great way to learn economy of motion.


WORKOUT
1 X 300 ALT 50 SWIM / 25 HL PULL REST :30
8 X 75 KICK, on :15 REST
ODD - 3-BEAT
EVEN - FAST
1 X 200 SWIM W/6 BT REST :20
1 X 200 SWIM W/2 BT REST :20
1 X 200 PULL REST :20
3 X 50 SWIM, "EASY-SPEED" on 2:00 REST
1 X 100 EASY CHOICE SWIM OUT

Total: 1,750

Finding Freestyle Advanced Block 11 - Sharpening (Unsupported)

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