Adjust swim sessions + or - 1000 yards depending on your current swimming ability. To adjust the workouts simply add or delete 100-200 yards from all the sets.
6 more weeks of Monday Tech/Aerobic swims. Below is a reminder of the drill progression:
1. Kick with your arms at your side – focus on keeping the body in one plane of water…press the chest forward to help keep the hips up, keep the head down (do not bury the chin, however); when you need a breath, roll to one side or the other, take the breath, and then roll slowly and smoothly back to your stomach. This is the hardest of the freestyle drills to master for most people.
2. Kick on your side – keeping your chin, cheek, or ear into your shoulder, and your right arm outstretched in front of you, kick on your right side. The left arm rests on your side, with your left hand on your hip; your left arm will break the surface of the water. Follow the same pattern on your left side of the body.
3. Kick from side to side (S2S, side-to-side) – starting on one side, do a series of 6-9 kicks with your legs, and then recover the arm resting on your side to the top of your stroke and meet the other hand (known as catch up), and then pull through to the other side. Keys are to maintain horizontal body positioning in the water while rolling from one side to another. Breathe to the left as you pull your left arm, and to the right as you pull your right arm. If you need additional breathes before rotating from one side to another, that is fine. Just try and not breathe as you recover one of your arms.
4. Catch-up (C/U) – Without any pause at the back end of the stroke, pull one arm through a complete stroke cycle and have one hand meet the other prior to starting the next stroke cycle.
5. Cheating Catch-up, also called FREESTYLE or SWIM – The actual swimming style we want to see…the end result. Just as the left hand passes the head, start moving the right side of your hip to the other side, and begin pulling with the right arm. The left arm should enter the water before the right arm is more than 1/3 of the way through its pull.
#1-Tech 7 (3500)- Technique workout:
Warm-up: 400 Free/100 Kick/200 Free/100 Kick all with 15 sec rest,
Main set: 18 x 50 (odd 25 S2S drill – 25 C/U, even freestyle swim) on 15 sec rest,
3 x 500 Freestyle swim, even pace, 1:00 min rest after each,
Cool-down: 300 choice easy.
Warm-up: 15-20 min gradual warm-up,
3x 40 sec SLD/ 20 sec both legs,
Main set: 2min steady in aero-bars at 80-90 cadence, then 30 sec big gear, then 30 sec fast spin, 1 min recovery.
3min steady in aero-bars at 85-95 cadence, then 30 sec big gear, then 30 sec fast spin, 1 min recovery.
2x 40 sec SLD/ 20 sec both legs,
4min steady in aero-bars at 90-100 cadence, then 30 sec big gear, then 30 sec fast spin, 1 min recovery.
5min steady in aero-bars at 95-105 cadence, then 30 sec big gear, then 30 sec fast spin, 1 min recovery
All at HR#3low to mid and in aero-bars except for the big gear (60-80rpm) and the fast spin (110+rpm),
10 min steady at HR#2-3 choice of gear, cadence and position
Cool-down: 10-15 min gradual cool-down.
A T-run of 20-30 min performed after your bike intervals (within 10 min) at a easy to moderate effort of HR#1-2. Keep the intensity of these early T-runs down unless you have an early season race within the next 4-weeks. If you have time add in your drills and accelerations towards the end of this run.
ptional easy ride on Wednesdays at HR#1 of 60- 90 min. Only if time and energy is available.
Warm-up: 8x 100 as: 1 free/ 1 stroke on 15 sec rest,
Main set: 7x 300 as; 1- 300 straight with 30 sec rest, 1- 3x 100 with 10 sec rest- all at 85%effort,
Cool-down: 12x 50 as: 4 kick/ 4 drill/ 4 choice all easy on 10 sec rest.
Week 1: Endurance Phase:
2x 15 reps light to medium (slightly heavier than previous weeks weights). The Endurance Phase's main purpose is to increase strength levels and muscular endurance. It is very important to keep the speed and execution of all exercises slow and controlled. Use a count of two to lift and a count of four to lower the weight. Keep the number of reps and sets the same over the next 6-weeks and increase the weight as given exercises become easy. You should feel fatigued on the last 2 to 3 reps of each set but always able to do one more. If you finish the 15th repetition of a given set and feel like you could do 4 more, you need to slightly increase the amount of weight you’re using.. Remember, you should always be able to complete all sets and reps. Never go to failure. Refer to the strength training chapter online for further information on this phase of training.
Warm-up: 20min and stretch, followed by 4-6x accelerations,
Main set: If on the track: 4-5x 800 run at 5-10 sec slower then 10km race pace per 400 (HR #3 high) with 200m moderate run recovery (HR#2low). If on the road or trails: 5x 3min steady at HR#3 mid to high/ 1-2 min moderate recovery between each. These are not killer intervals but you’re starting to get up to some good speed.
2x40 steps of all drills if you have not performed then on Tuesday and will not be running on Friday,
Cool-down: 15-20 min easy cool-down.