Find at the bottom of this post an attachment with these practice a word document which is easier to print and read. Scroll through the sticky introduction at the top of the High Intensity workouts, to find Dryland exercises and drills for the four competitive strokes described. More information can be found at the bottom of this post.
The five practices provided are divided four focus groups, 200, 100, 50, "Parts of the race" and "race paced training"
There is a special USRPT (Ultra short Race Paced training) practice and a link to Cokie Lepinski's USRPT Training Guide as presented the first USMS National Coaches Clinic in Nashville, TN from June 5-7, 2015. If you want to break a plateau in your swimming this may very likely be the way to do it. Link to the guidewww.scribd.com/.../...ing-Guide-v3-5
Goal Swimming Meets:
COMSA SCM Championships, Denver Athletic Club, Denver, CO on December 12, 2015
registration link www.comsa.org/.../2015DAC_SCM.pdf
SinCityShootout, Co hosted by Denver Masters and Las Vegas Masters, Las Vegas, NV on January 16, 2016
Registration link SinCityShootout.com www.sincityshootout.com/.../
Workout Created by Andrew L.
3,250/2,250 Meters
___ swimmers/___ SCM lanes
Pace work on 200’s
Race specific 200’s
Aerobic pull set
Practice 1 Focus on 200’s
December 6-12, 2015
2 weeks to SCM Champ Denver
7 weeks to SinCityShootout.com
Warm-up:
200 swim
200/100 kick
300/200 pull
200/100 swim
Pre-set:
6(4)X75 (:15 rest)
(25 kick/25 drill/25 choice)
1:15, 1:20, 1:25, 1:35 int.
Main Set:
Broken 200 by 50’s with :10r
3(2)X200 pull (:15 rest)
1:05P/2:55I 1:20P/3:25I
1:10P/3:05I 1:25P/3:35I
1:15P/3:15I 1:30P/3:45I
2X200 free
with fins and paddles
Fast as you can today!
Heats of 2 swimmers 10 seconds apart 6:00 interval
1 easy 100/50
Aerobic pull set
3(2)X200 pace (:15 rest)
1:10P/2:35I 1:35P/3:25I
1:15P/2:45I 1:40P/3:35I
1:20P/2:55I 1:45P/3:45I
1:25P/3:05I 1:50P/3:55I
1:30P/3:15I 1:55P/4:05I
Warm-down:
4(2)X50 easy (:10 rest)
Workout Created by Andrew L.
3,100/2,250 Meters
___ swimmers/___ SCM lanes
Race specific 100’s
Pace work on 100’s,
Aerobic pull set
Practice 2 Focus on 100’s
December 6-12, 2015
2 weeks to SCM Champ Denver
7 weeks to SinCityShootout.com
Warm-up:
200 swim
200/100 kick
300/200 pull
200/100 swim
Pre-set:
10X50 (25 drill/25swim)
1) Recovery pause
2) Hinge pause
3) Two arm catch
4) Finish forearms
5) Finger drag/Catch-up
1:00, 1:05, 1:10 int.
Main Set:
Broken 100 by 25’s with :05r
6(4)X100 pace (:30 rest)
1:00P/1:45I 1:15P/2:00I
1:05P/1:50I 1:20P/2:05I
1:10P/1:55I 1:25P/2:10I
2X100 free
with fins and paddles
Fast as you can today!
Heats of 2 swimmers 10 seconds apart 3:00 interval
1 easy 100/50
Aerobic pull set
Very easy pace
6(4)X100 pace (:15 rest)
1:10P/1:25I 1:25P/1:40I
1:15P/1:30I 1:35P/1:50I
1:20P/1:35I 1:45P/2:00I
Warm-down:
200/100 easy
Workout Created by Andrew L.
2,800/2,150 Meters
___ swimmers/___ SCM lanes
Moderate recovery
Race specific 25’s and 50’s
Practice 3 Focus on 50’s
December 6-12, 2015
2 weeks to SCM Champ Denver
7 weeks to SinCityShootout.com
Warm-up:
200/100 swim
200/100 kick
300/200 pull
200/100 swim
Pre-set:
4XThru
1) Fy 2) Bk 3) Br 4) Fr
or choice
3X50
1) 25Kick/25 Stroke
2) 25 Drill/25 Stroke
3) 50 Stroke
1:00, 1:05, 1:10, 1:15 intervals
Main Set:
1X200(150) pull(:15 rest)
1:15P/2:45I 1:30P/3:15I
1:20P/2:55I 1:35P/3:25I
1:25P/3:05I 1:40P/3:40I
8(6)X25
Breakouts 3 strokes NB
:45, :50, :55, 1:00 intervals
2X100(75) swim (:15 rest)
1:15P/1:30I 1:30P/1:45I
1:20P/1:35I 1:35P/1:50I
1:25P/1:40I 1:40P/1:55I
Sprint set:
8(6)X50
Breakouts NB off of walls and turns!
Odd: very fast
Even: recovery
1:15, 1:20, 1:25, 1:30 int
4(3)X50 pull (:15 rest)
:35P/:50I :50P/1:05I
:40P/:55I :55P/1:10I
:45P/1:00I 1:00P/1:15I
Warm-down:
100 easy
Workout Created by Andrew L.
2,800/2,250 Meters
___ swimmers/___ SCM lanes
Moderate recovery
Race specific 25’s and 50’s
Practice 4 Focus Parts of the Race
December 6-12, 2015
2 weeks to SCM Champ Denver
7 weeks to SinCityShootout.com
Warm-up:
200/100 swim
200/100 kick
300/200 pull
200/100 swim
Pre-set:
4XThru
1) Fy 2) Bk 3) Br 4) Fr
or choice
3X50
1) 25Kick/25 Stroke
2) 25 Drill/25 Stroke
3) 50 Stroke
1:00, 1:05, 1:10, 1:15 intervals
Main Set:
4X25
Breakouts 3 strokes NB
:45, :50, :55, 1:00 intervals
1X200(150) pull(:15 rest)
1:15P/2:45I 1:30P/3:15I
1:20P/2:55I 1:35P/3:25I
1:25P/3:05I 1:40P/3:40I
4X50(2 Turn 50’s)
(start from middle)
1:00, 1:10 intervals
2X100(75) swim (:15 rest)
1:15P/1:30I 1:30P/1:45I
1:20P/1:35I 1:35P/1:50I
1:25P/1:40I 1:40P/1:55I
4X25
Build and finish no breath
:45, :50, :55, 1:00 intervals
4(3)X50 pull (:15 rest)
:35P/:50I :50P/1:05I
:40P/:55I :55P/1:10I
:45P/1:00I 1:00P/1:15I
Sprint set:
4X50
Odd: very fast
Even: recovery
1:15, 1:20, 1:25, 1:30 int
Warm-down:
100 easy
Workout Created by Andrew L.
3,750/3,550 yards
___swimmers/___SCY lanes
USRPT
(Ultra Short Race Paced Training)
December 6-12, 2015
2 weeks to SCM Champ Denver
7 weeks to SinCityShootout.com
Warm-up:
200 swim
100 kick
200 pull
100 swim
Technique-Set
6X50 25 drill/25 swim
:50, :55, 1:00 intervals
1) Head Tap
2) Fist pull
3) Stretch and finish
4) Triple Under
Main Sett:
Race Paced Set:
20X50 swim no toys :20 rest
Ultra Short Race Paced Training:
(USRPT)
Swim as fast as you able today on your first 5X50’s and determine your best average. Then with an interval that allows for :20 rest maintain that speed till failure. You are allowed 3 failures in the set or 2 back to back after rest. Rest one 50 and resume. Base your goal time split on your goal time for a 100 free at your next swimming meet.
Technique set:
8(6)X50 (25 drill/25swim)
1) Head Tap
2) Shark Fin
3) Catch up with finger drag
4) Stretch and Finish DPS!
1:00, 1:05, 1:10, 1:15 intervals
Race Paced Set:
15X75 swim no toys :20 rest
Ultra Short Race Paced Training:
(USRPT)
Swim as fast as you able today on your first 5X75’s and determine your best average. Then with an interval that allows for :20 rest maintain that speed till failure. You are allowed 3 failures in the set or 2 back to back after rest. Rest one 50 and resume. Base your goal time split on your goal time for a 200 free at your next swimming meet.
25 easy
Warm-down:
300/200 easy swim
Explanations:
In and out 50’s if you wish to continue may be added or substituted for a set of equivalent length on any of the above practices.
8X50 (out and in)
25 sprint
15-20 reps or :20-:25 sec
1) Dips
2) pull outs
3) Push-ups elbows tight
4) Squats touch your heel
5) belly plank with alt. leg lift
6) Streamline kicking on back
7) Balance crunches
8) Alternate arm/leg on belly
25 recovery swim
:15 rest
There are several versions of the practice offered on each page. The longer set yardages or higher number of repeats will equal the larger numbers in the totals at the top in the practice description. Conversely, the lower number of yardages or repeats will equal the lower total yardages in the practice description.
Swimmers who have a full hour and fifteen to an hour and a half to practice might consider the longer version. Swimmers with only an hour or less to swim should consider the shorter version of the practices.
I offer a variety of
P = paces
GT = goal times and
I = intervals for swimmers of multiple abilities and ages.
Anaerobic sets (fast swims with more rest)
Aerobic sets (comfortable swims with less rest)
Those sets in bold are to be worked at an higher intensity than the regular type
Race Paced Swimming: When doing a race paced set, there are no easy efforts or recovery. Each 25 is an effort to swim your fastest. Intervals are set fast (:15 rest) and if you fall off your race pace and miss an interval then you may sit out one 25 and resume at full speed.
In and out 50’s can be done by sprinting 25 meter across the pool. Then get out at the side, execute the dryland on the end of the pool. Finish by swimming 25 meters back to the starting point easy.
Fast 25’s
Build and Finish - Start 12 and 1/2 meters from the wall, build your momentum as you cross the pool and finish sprinting into the wall. Measure your sprinting strokes from the flags to the wall know your touch count for all strokes to avoid injury to your hand while touching at race speed. Swim back to the starting point easy. Repeat!
One Turn 25’s – Start 12 and 1/2 meters from the wall, build your momentum to the wall then execute the turn and breakout, swim 3 strokes fast and slow down as you return swimming easy to your starting point. Repeat!
Breakouts – Start at the wall. Using a push off, execute a breakout with no breath for the first 3 strokes. Then turn off the engines swim easy and return to the wall. Repeat!
USRPT Guide from Cokie Lepinski of Swymnut Masters
www.scribd.com/.../...ing-Guide-v3-5
