Swimmers,
Find your practices below. 2 Aerobic Base 2 IM and 1 USRPT.
Those sections in Bold are to be worked harder! Dryland starts next week.
Please see the attachment for a printer friendly version this post including the practices and explanations below.
Terminology and dryland exercises explained are in the sticky post at the top of this forum.
The next weeks practices will include IM and Stroke practices designed to get ready to start the next cycle of SCM practices. A SCM training plan is posted in this forum including dryland. Next week we start our training cycle for the COMSA SCM State Championship usually held the second Saturday in December at the historic Denver Athletic Club in beautiful Denver, Colorado.
Another option for a focus meet could be the Sincityshootout swimming meet co hosted by Mile High Masters Swimming and Las Vegas Masters in fabulous Las Vegas, NV on January 13, 2018. Mark your calendars now for these up coming meets. sincityshootout.com
USMS Stroke and IM
September 10-16, 2017
13 weeks to SCM State in Colorado
Workout Created by Andrew L.
4,200/2,800 Meters
___ swimmers/___ SCM lanes
200’s fast pace, 400’s fast aerobic pace 50’s Kick/Drills
USMS Stroke and IM
September 10-16, 2017
13 weeks to SCM Colo Champ
Warm-up:
200/100 swim
200/100 kick
300/200 pull
200/100 swim
Technique-set:
6(4)X50 (:15 rest)
Odd: 25 kick/25 swim
Even: 25 drill/25 swim)
1:15, 1:20, 1:25, 1:35 int.
Main Set:
2X200(150) pull
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
1X400(300) swim (:15 rest)
1:10P/4:55I 1:35P/6:35I
1:15P/5:15I 1:40P/6:55I
1:20P/5:35I 1:45P/6:15I
1:25P/5:55I 1:50P/7:35I
1:30P/6:15I 1:55P/7:55I
(4)2X50 (:15 rest)
(25 stroke drill/25 free)
1:15, 1:20, 1:25, 1:35 int.
4X200(150) swim
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
2X400(300) pull (:15 rest)
1:10P/4:55I 1:35P/6:35I
1:15P/5:15I 1:40P/6:55I
1:20P/5:35I 1:45P/6:15I
1:25P/5:55I 1:50P/7:35I
1:30P/6:15I 1:55P/7:55I
(4)2X50 (:15 rest)
(25 kick/25 free)
1:15, 1:20, 1:25, 1:35 int
Warm-down:
200/100 easy swim
Workout Created by Andrew L.
4,000/3,150 Meters
___ swimmers/___ SCM lanes
Aerobic Pace 250’s and 500’s
Recovery kick set
USMS Stroke and IM
September 10-16, 2017
13 weeks to SCM Colo Champ
Warm-up:
200/100 swim
200/100 kick
300/200 pull
200/100 swim
Technique-set:
8(6)X50 (:15 rest)
Odd
(25 choice drill/25 choice)
Even
(25 choice kick/25 choice)
1:00, 1:05, 1:15, 1:25 int.
Main Set:
4X250(200) pull (:15 rest)
1:10P/3:10I 1:35P/4:20I
1:15P/3:20I 1:40P/4:40I
1:20P/3:30I 1:45P/5:00I
1:25P/3:45I 1:50P/5:20I
1:30P/4:00I 1:55P/5:40I
Kick Set:
6(4)X75 inverted kick
or prone with a snorkel
(25 flutter/25 ***/25 dolphin)
1:25, 1:35, 1:45, 1:55 int
2X500(400) swim (:15 rest)
1:10P/6:05I 1:35P/8:10I
1:15P/6:30I 1:40P/8:35I
1:20P/6:55I 1:45P/9:00I
1:25P/7:20I 1:50P/9:25I
1:30P/7:45I 1:55P/9:50I
Warm down:
200/100 pull think DPS
100/50 kick
100/50 easy swim
Workout Created by Andrew L.
4,100/3,050 Meters
___ swimmers/___ SCM lanes
Increase effort on 200 IM sets,
Descending distances, sprints of each stroke, Optional Aerobic 200 pulls
USMS Stroke and IM
September 10-16, 2017
13 weeks to SCM Colo Champ
Warm-up:
300/200 swim
200/100 kick
300/200 pull
200/100 swim
Technique-set:
8X50 (25 drill/25 swim)
1:00, 1:05, 1:10 intervals
Drill options:
Fy- 2 wide and 1 narrow
Bk- up down all around
Br- 2 kicks 1 pull
Fr- head tap
Main Set: (1,800yards)
200-IM 1:00 rest
100-(100 Fly) :45 rest
100-(100 Back) :45 rest
100- (100 ***) :45 rest
100-(100 Free) :45 rest
100/50 easy
200-IM 1:00 rest
75-(75 Fly) :40 rest
75-(75 Back) :40 rest
75-(75 ***) :40 rest
75-(75 Free) :40 rest
100/50 easy
200-IM 1:00 rest
50-(50 Fly) :35 rest
50-(50 Back) :35 rest
50-(50 ***) :35 rest
50-(50 Free) :35 rest
100/50 easy
200-IM 1:00 rest
25-(25 Fly) :30
25-(25 Back) :30
25-(25 ***) :30
25-(25 Free) :30
Pull Set: (should time permit)
2(1)X200 pull aerobic pace
(:15 rest)
1:15P/2:45I 1:30P/3:15I
1:20P/2:55I 1:35P/3:25I
1:25P/3:05I 1:40P/3:35I
Warm-down:
200/100 on your own easy
Workout Created by Andrew L.
3,900/3,100 Meters
___ swimmers/___ SCM lanes
IM Drills, Building 100 IM’s,
In and out 50’s, Aerobic pace 200’s
USMS Stroke and IM
September 10-16, 2017
13 weeks to SCM Colo Champ
Warm-up:
300/200 swim
200/100 kick
300/200 pull
200/100 swim
Technique-Set
12X25’s
:45, :50, :55 intervals
4 times thru
(25 Swim/25Kick/25Drill)
1) Fy - 3L3R3F
2) Br - 2 kicks 1 pull
3) Bk - hand switch
4) Fr - catchup extend
Main Set:
25 Fy :10 rest
50-(25 Fy/25 Bk) :15 rest
75-(25 Fy/25 Bk/25 Br) :20 rest
100-IM :25 rest
4(3)X50
50 sprint Fly
1:15, 1:20, 1:30 int
25 Bk :10 rest
50-(25 Bk/25 Br) :15 rest
75-(25 Bk/25 Br/25 Fr) :20 rest
100-IM :25 rest
4(3)X50
50 sprint Back
1:15, 1:20, 1:30 int
25 Br :10 rest
50-(25 Br/25 Fr) :15 rest
75-(25 Br/25 Fr/25 Fy) :20 rest
100-IM :25 rest
4(3)X50
25 sprint ***
1:15, 1:20, 1:30 int
25 Fr :10 rest
50-(25 Fr/25 Fy) :15 rest
75-(25 Fr/25 Fy/25 Bk) :20 rest
100-IM :25 rest
4(3)X50
25 sprint Free
1:15, 1:20, 1:30 int
Pull Set: (should time permit)
2(1)X200 pull aerobic pace
(:15 rest)
1:10P/2:35I 1:25P/3:05I
1:15P/2:45I 1:30P/3:15I
1:20P/2:55I 1:35P/3:20I
Warm-down:
200/100 on your own easy
Workout Created by Andrew L.
3,950/3,150 Meters
___ swimmers/___ SCM lanes
Race Specific 75’s and 25’s
Swim and kick, stroke drills
Aerobic 200’s pull 100’s swim
USMS Stroke and IM
September 10-16, 2017
13 weeks to SCM Colo Champ
Warm-up:
200 swim
200/150 kick
300/200 pull
200/100 swim
Technique-Set:
4(3)X50 (25 drill/25swim)
1) Recovery pause
2) Left arm pull
3) Right arm pull
4) Finger drag/Catch-up
:50, :55, 1:00 int.
Main Set:
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 choice at your next swimming meet.
:50, :55, 1:00, 1:05 int.
2(1)X200 pull aerobic pace
(:15 rest)
1:10P/2:35I 1:25P/3:05I
1:15P/2:45I 1:30P/3:15I
1:20P/2:55I 1:35P/3:20I
6(4)X75 swim choice (:15 rest)
Odd: very fast
Even: recovery
1:15, 1:20, 1:25, 1:30 int.
4(3)X50 (25 drill/25swim)
1) Head up free (Tarzan)
2) Recovery Pause
3) Triple under
4) Stretch and finish DPS
:50, :55, 1:00 int.
20X25 swim no toys :15 rest
Ultra Short Race Based Training:
(USRPT)
Swim as fast as you able today on the first 5X25’s and determine your best average. Then with an interval that allows for :15 rest maintain that speed till failure. You are allowed 3 failures in the set or 2 back to back after rest. Be sure to rest for 2X25’s so swimmers are not swimming fast toward each other and resume. Base your goal time split on your goal time for a 50 Choice at your next swimming meet.
:30, 35, :40, :45 int.
Warm down:
300/200 pull
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/.../Ultra-Short-Race-Pace-Training-Guide-v3-5
