Thursday, March 30, 2017

WFB Masters workout 3/30/17: 3x(4x50/200/2x100)

Thursday is an IM day but with a freestyle alternative, so I will give you both options.

Warm up:
10' solo
12x25: Kick/drill/swim with fins on.
- IM Option: Do this in IM order
- Free option: Do either thumbscrape or head tap drill
https://www.youtube.com/watch?v=j97Hjtal7Vc&index=12&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&t=1s
https://www.youtube.com/watch?v=y4rb8ta3P4k&index=14&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800-ish WU)

Option 1: IM option - 3 rounds, descend by round
4x50 on 100
- Fly/back, back/breast, breast/free, free/fly
200 freestyle - mellow for all 3 rounds - aka don't descend this
- 30" rest on this
2x100 IM on 130/145/200
- Optional 100 easy between rounds
(2100 main w/100 easy/ 2900 total)

Option 2: freestyle - 3 rounds, descend by round
4x50 on 100/110
- Desc #1-4 & desc by round... so play it smart.
200 pull - mellow effort, aka don't descend
- 30" rest after pull
2x100 strong - 1st round at 80-85%, 3rd round at 90-95%
(1800 main/2600 total)

I had 3 hang around after the main group, I did individual sets for them based on what they needed to focus on - roughly 800 yards of drills and swimming.

Warm down:
100 easy swim
100 kick w/fins
100 easy swim
- Option 1 total: 4000
- Option 2 total: 3700

Wednesday, March 29, 2017

WFB Masters 3/29/17: kick set, pull set, breath control

It's been a while since I've written daily workouts and I always crave creativity but I need to realize it doesn't have to be fancy and don't do too much that will confuse the swimmers.

Warm up:
10' solo
12x25 w/fins: kick/drill/swim x25's on 40"
Drill: https://www.youtube.com/watch?v=j97Hjtal7Vc&index=12&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
- Fingertip drag, be sure to slow it down a bit and really feel the water between your fingers.
(800-ish warm up)

Kick Set: fins optional
100 build on 20" rest
4x50 Desc on 100
4x25 fast on 40
(400 set/1200 total)

Pull Set: Paddles and/or buoy
400 cruise on 30" rest
4x75 on 120/130/140+
- Breath every 3rd stroke, 5th stroke, 3rd stroke by 25.
(700 set/1900 total)

Main Set:
300 on 30" rest
- 50 stroke or 50 push freestyle
- 100 cruise
6x50 on 100/110
- Odds: Breath every 3rd stroke
- Evens: Breath every 5th stroke
**2x the below**
200 on 300/320/240
- 25 stroke or 25 push free
- 75 cruise
8x25 on 30/40
- Odds: 90%
- Evens: Easy
(1400 set/3300 total)

Warm down:
100 easy swim
100 kick
100 easy swim
- 3600 total

Tuesday, March 28, 2017

WFB Masters 3/28/17 - 8x125, 8x75, anti-golf

Day 2! Worked in a little IM work today, good mixer.

Two options today, Option #1 is for people that do all strokes. Option #2 is for the "freestyle only" crew

Warm up:
10' solo
12x25 w/fins - kick/drill/swim x25 on 40"
- Drill video: https://www.youtube.com/watch?v=y4rb8ta3P4k
(800ish warm up)

Main Set
Option 1:
8x125 on 2:00/220/240/300/320
- 50 stroke (80% effort), 75 free cruise
8x75 on 115/130/145/200
- 25 stroke fast, 50 easy free

Option 2:
8x125 on 2:00/220/240/300/320
- 50 strong, 75 free cruise
- Pull #1-4, no gear #5-8
8x75 on 115/130/145/200
- 25 stronger, 50 free cruise
- Pull #1-4, no gear #5-8
(1600 main/2400 total) - 2500 if you did a 100 easy between the 125's and 75's.

Stroke rate work: Today we worked on increasing stroke rate, vs lowering it... aka the anti-golf drill. This is helpful when in open water, needing to change your pace for various reasons, and it's just a good skill to have in your back pocket for when you need it.
100 counting strokes, giving me an average for each of the 25's. Let's say it was 21.
12x50 on 100
- Odds: Stroke count +2 (aka if your number was 21 then target 23 for each of the 25's)
- Evens: zone out, don't think about counting and relax the mind.
(700 set/3100 total)

Warm down
200 easy - add in the "head tap" drill for 2x25's somewhere in the mix.

Total: 3300-3400ish.

Monday, March 27, 2017

WFB Masters 3/27/17 swim: 3x300/200/100 - 12x50

I've gotten a new gig for the next 9 weeks, coaching Masters at Whitefish Bay High School here in Wisconsin. I'm pretty stoked to be back on deck and figured I'd share that excitement by sharing the workouts! These are all SCY workouts, adapt as you need to.

Warm up:
10' solo swim - aka masters privledge warm up
12x25 w/fins on 30/40"
- #1: Kick only
- #2: Drill: thumb drag (hip to armpit)
-- https://youtu.be/j97Hjtal7Vc?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
-- Drill starts at 30" mark
- #3: Swim
(800 WU or so)

Main Set:
3x300 Pull on 400/430/500/530/600/630/700.
- Steady 70% effort
100 easy
3x200 Neg Split on 240/300/320/340/400/420
- 2nd 100 should be faster than the 1st 100 within each 200.
100 easy
3x100 on 130/145/200/215
- Desc #1-3 (aka 100 easy, 100 moderate, 100 fast).
100 easy
(2100 main/2900 total)

2nd set:
12x50 on 100
- #1-3: Easy
- #4: Fast
- #5-6: Easy
- #7-8: Fast
- #9: Easy
- #10-12: Fast
(600 set/3500 total)

Warm down: Tossing in drill work to reinforce the work done earlier in the set and end on a positive mental note.
200 easy swim
4x75 w/fins
- 50 drill (same drill as before), 25 easy swim
100 easy
(600 warm down/4100 total)

Collegiate Plan: Week Of 03/27/17

Back to it! Starting to train up for summer races and the Fall season! 


Week Layout: 
Monday: Run #1+ Strength
Tuesday: Swim #1
Wednesday: Bike #1
Thursday: Run #2 + Strength
Friday: Swim #2
Saturday: Bike #2
Sunday: OFF

Swim Workouts:

Swim #1:
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
3x300 Pull @RPE 4-5, 20” rest
3x200 Neg Split from @RPE 4 to 6-7 on 20” rest
3x100 Desc #1-3 on 15” rest
(1800 set/2700 total)

Warm down: 
200 easy (add in some kicking and mixed stroke work here)
- Total: 2900

Swim #2:
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
8x125 on 20” rest
-        50 stroke @RPE 7, 75 easy free OR 50 @RPE 7, 75 easy free
8x75 on 15-20” rest
-        Odds: 50 fast, 25 easy
-        Evens: Cruise at @PRE 5
(1600 main/2500 total)

Warm down: 
200 easy
- Total: 2700

Bike Workout:

Bike #1: BGB
- Both Groups: 45’ ride
-        Warm up:
o   10’ @RPE 4
o   5x30” spin up/30” soft pedal
-        Main Set: x6
o   30” @RPE 9 – shift down to a hard gear and crank hard for 30 seconds (not climbing, try to get the pedals moving fast, like a sprint).
o   4:30 @RPE 4
o   30’ main set/45’ total

Bike #2: Longer ride
- Both Groups: 60’ ride
-        60’ @RPE 4-5, steady pressure on the pedals for this ride. We’ll bump up the time frame as it gets nicer outside.

Run Workouts:

Run #1: Base Run
-        These are great foundation runs, though they seem like nothing special, it builds the foundation for harder and longer runs down the road.
-        A workout: 45min @RPE 4-5
-        B workout: 35min @RPE 4-5
-        C workout: 25min @RPE 4-5

Run #2: Pick ups
- A workout: 50+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)
- B workout: 40+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)
- C workout: 30+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)

Strength Workouts: 
4 rounds = 10' of strength
20" on/10" rest
- Squats
- Flutter kicks
- Push ups
- Leg Lifts
- Hip Bridges

Stretches:

Monday, March 6, 2017

Collegiate Plan: 03/06/17

Ladies, it is race week!!!

We'll do meditation and yoga in place of biking since we don't have bikes.

Week Layout: 
Monday: Mediation and Yoga
Tuesday: Swim #1
Wednesday: Run #1
-        Prep for outdoor running, dress appropriately
Thursday: Meditation and Yoga
Friday: Swim #2
Saturday: Swim/Bike/Run shakeout
Sunday: Race day!
- Note that weekend workouts will be posted on the weekend schedule which will be finalized by Wednesday.

Meditation & Yoga:
-        Watch 1st as a primer: https://www.youtube.com/watch?v=DmqI1u72QLU
-        10’ mindfulness meditation: https://www.youtube.com/watch?v=B6Mhna3RjoI


Swim Workouts:

Swim #1:
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
2x300 pull @RPE 4 and 20” rest
4x100 on 10” rest
-        Desc #1-3 to race pace then hold for #4
Relay races:
-        3 rounds – 50’s each
(1200 set/2100 total)

Warm down: 
200 easy (add in some kicking and mixed stroke work here)
- Total: 2600

Swim #2:
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
400 pull @ RPE 4 on 45” rest
2x200 Build on 20” rest
8x25 on 15” rest – OW swim starts when in middle of pool
- #1: 12.5 fast/12.5 easy
- #2: Easy
- #3: Fast
- #4: Easy
(1000 main/1900 total)

Warm down: 
200 easy

- Total: 2100

Run #1: Hills on the treadmill OR outside loops
-        Outside Version:
A workout:
-        Staring at the top of the hill by the bluff. 3 laps
o   From the Soccer Field to the Right turn at the end of Health Sciences – GOING HARD!!
o   Walk for 1’ at the top of the hill to catch your breath.
o   Steady run the loop around campus.
B workout: 2 laps
C workout: 2 laps

Monday, February 27, 2017

Collegiate Plan: 02.27.2017

02/27/17 Plan


Week Layout: 
Monday: Bike #1 and Run #1
-        Gear: Bike, bike trainer, all bike items (minus helmet), run shoes, outdoor run cloths, small towel for sweating.
Tuesday: Swim #1
Wednesday: Run #2 and strength
-        Prep for outdoor running, dress appropriately
Thursday: Swim #2
Friday: Bike #2
-        All indoor bike items: trainer, bike, bike gear (minus helmet), small towel for sweat.
Saturday: Run #3 and strength
Sunday: Bike #3

Swim Workouts:

Swim #1:
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set: Continuous swims
20min swim w/various speed changes by whistle on 2’ rest
10min swim same deal
5min swim same deal
(1500 set/2400 total)

Warm down: 
200 easy (add in some kicking and mixed stroke work here)
- Total: 2600

Swim #2:
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Pre Set:
4x75 on 1:20/1:30/1:40 interval
-        Odds: 50 cruise, 25 fast
-        Evens: 25 fast, 50 cruise
 (300 set/1200 total)

Main Set: Goal 50’s
30x50 on 1:00/1:10
Annie: 58 goal on 1:10
Hook: 53 goal on 1:10
Dani: 55 goal on 1:10
Mary: 52 goal on 1:10
Olivia: 58 goal on 1:10
Gutzmann: 42 goal on 1:00
Kochheiser: 45 goal on 1:00
Meghan: 38 goal on 1:00  
(1500 main/2700 total)

Warm down: 
200 easy
- Total: 2900

Bike Workout:

Bike #1: Hard intervals
- Both Groups: 48’ ride
-        Warm up:
o   10’ @RPE 4
o   5x30” spin up/30” soft pedal
-        Main Set: x6
o   2’ @RPE 9
o   3:00 @RPE 4
§  Plus 2’ rest after round 3
o   32’ main set/46’ total
-        Warm down: Just the last 2’ of main set then brick run

Bike #2: Climbing intervals
- Both Groups: 60’ ride
-        Warm up:
o   10’ RPE 4
o   5x30” spin up/1:30 easy
-        Main Set x7:
o   3x(30” in saddle/30” out of saddle) @RPE 7-8
o   2’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.
§  +2’ after round 4
o   42’ main set
-        Warm down: 3’ steady at RPE 4-5.

Bike #3: Long Ride
- All Groups: 90’ ride
- 9’ @RPE 4-5, 1’ @RPE 6-7

Run Workouts:

Run #1: Brick run up the Bluff:
-        Warm up: Long way over to the Bluff. Run down the bluff.
-        Main Set:
o   Run from the bottom of the service road to the beach and back. Regroup at bottom of service hill.
o   Run up the service hill, best effort!
-        Warm down:
o   Walk to main road from top of service hill.
o   Easy jog the long way back around the school to Regents where coach will let you back in.

Run #2: Hills on the treadmill OR outside loops
-        Outside Version:
A workout:
-        Staring at the top of the hill by the bluff. 5 laps
o   From the Soccer Field to the Right turn at the end of Health Sciences – GOING HARD!!
o   Walk for 1’ at the top of the hill to catch your breath.
o   Steady run the loop around campus.
B workout: 4 laps
C workout: 3 laps

-        Inside version:
Getting on and off the treadmill at speed: https://www.youtube.com/watch?v=XdJF9gJt-Ds
- Stand on the side of the treadmill, crank up the speed and incline, once it’s up to speed then using the side bars, pick yourself up and hover over the treadmill, ghost pedal a few steps to get your feet up to speed before starting the interval and letting yourself down. Same thing getting off, lift yourself up with the side bars and place your feet on the side of the treadmill. Crank down the speed and incline until at walking pace then start walking.
- The video above shows a good “mount” but a horrible “dismount’.
- A workout: 40’ run (actual duration will be longer as it takes time to get the treadmill to adjust speed. The 40’ run is actual time running, not standing on the side of the treadmill waiting for the speed to change).
-        15’ warm up
-        Main Set x6:
o   1’ at 5k pace @5% incline
o   1:30 walk @2.5-3.0mph and 0% incline.
o   2:30 easy jog @1% incline but you set the pace
o   5’ rounds/30’ main set
-        5’ easy run warm down.
- B workout: Same deal, but 5 rounds of the main set for a total of 35’ workout
- C workout: Same deal but 4 rounds of the main set for a 30’ total workout

Run #3: Pick ups
- A workout: 75+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)
- B workout: 45+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)
- C workout: 30+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)


Strength Workouts: 
4 rounds = 10' of strength
20" on/10" rest
- Squats
- Flutter kicks
- Push ups
- Leg Lifts
- Hip Bridges

Stretches: