#freestyle workouts

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Spring Triathlon Swim Tues #12

WARM UP (550m)

200m SWIM Choice

3 x 100m PULL  (1.) Normal pull   (2.) Pull buoy low  (3.) With paddles *If you don’t want to use paddles, do shark drill

2 x 25m BUILD Slow to fast each 25m

 MAIN SET (1750m)

REST = 10-15 seconds after 50′s and 15-20 seconds after 100′s

50m TARZAN (Head up swimming)

50m SWIM (Breathing to non-working arm)

50m FISTS

2 x 100m SWIM just below Race Pace *Note time

50m SINGLE ARM (25m left, 25m right)

50m SCULLING with light kick

50m UNDERWATER RECOVERY (Long dog paddle, arms do not come out of the water)

2 x 100m SWIM at Race Pace (A little faster than your current race pace) *Note Time

50m SUPERMAN CATCH UP

50m 3 CATCH INITIATION (Take 3 catches on one arm before pulling through all the way on the third one)

50m 2 STROKE SURGE (Take 2 strokes with one arm, second stroke is stronger)

2 x 100m SWIM At Goal Race Pace *Note Time

50m SHARK with board between legs

50m PULL with buoy low and fists

50m SWIM with legs crossed as far as possible

2 x 100m SWIM Above Goal Race Pace*Note Time

50m SWIM As few Breathes per length as possible

50m KICK Underwater as far as possible

50m SWIM As few strokes per length as possible

2 x 100m SPRINT All out *Note Time

 COOL DOWN (~300m)

We will be pulling the lane ropes and putting in buoys at the last 10 minutes of class to practice some open water swimming skills and pool racing skills.                                                                                                                          

 TOTAL: ~2600m

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Spring Triathlon Swim Thurs #8

WARM UP (300m)

3 X 100m   #1) SWIM            #2) PULL       #3) SHARK                           

*REST = as much as needed in warmup

  DRILLS       (300m) Single Arm Drills                                                       

*REST = as much as needed for drills

2 X 50m     Single Arm (25m left/25m right)

2 X 50m     3-3-3 (3 strokes on left, 3 strokes on right, 3 normal strokes, repeat)

2 X 50m     2 Stroke Surge (2 strokes on left, 2 strokes on right, try to get rhythm)

  MAIN SET (1700m)               

*INTERVAL REST = 10-20 seconds         *SET REST = 30 seconds after each line is complete        

1 x 300m   SWIM at Time Trial /Race Pace for your upcoming triathlon (If not racing, Medium-hard pace, ~80%)

2 x 150m   PULL #1) BUILD by 50m        #2) Strong, paddles optional

3 x 100m   SWIM on Pace time that gives you about 15 seconds on first interval

6 x 50m     SWIM alternating 50m Faster than race pace, 50m smooth/technical/recovery pace

12 x 25m   KICK and DRILL Choice Mixer (Try to do each length different, and at least 6 x 25m KICK! *See below

*Here are some ideas to choose from:

KICK                                                              DRILLS

 - Streamlined            - Side kick                 - Fists        - As few breaths as you can

- On back with arms up - Dolphin Kick      - Sculling    - As few strokes (DPS)

- Underwater kick      - Sprint kick               - Sighting   - Tarzan (Head up)          

- 6 Kick Switch           - With or without board         - Sprint       - Legs crossed                                

200m         PULL Strong with paddles or do part using FISTS, legs crossed, or pull buoy LOW

 COOL DOWN (200m)

2 x 50m     GOLF and/or DPS         

GOLF = Strokes per 50m + Time in seconds for 50m = score

DPS = Distance per Stroke (As few strokes as possible, long and smooth)

100m         CHOICE- Anything: swim, pull, kick, drill, non-free, etc.

                                                                                                                                       TOTAL = 2500m, 2.5km

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Spring Triathlon Swim #6 Tuesday

WARM UP (400m)

200m SWIM Choice

4 x 50m as:   1) KICK                     2) PULL                      

3) DPS (Distance Per stroke)       4) BUILD (Slow to fast)

 DRILLS (250m)       

Strength Drills                                 

REST = as much as needed

 2 x 50m         3-3-3  Take 3 strokes on your left, 3 strokes on your right, 3 normal strokes, repeat

2 x 25m         Tarzan Head up swimming, try not to let head move side to side, all momentum goes forward

2 x 25m         Underwater Recovery Long Dog paddle, Hand does not leave the water but it ‘sneaks’ up through the water

50m              3 Catch Initiation   Take 3 catches with one arm before pulling through, switch to the other side  *Fins optional*

 MAIN SET (1500m)  

200’s and 50’s                             

REST = 10 - 20 seconds after each interval

 200m              EVEN SPLIT: Steady pace, All lengths are the same speed

2 x 50m         SWIM with your legs crossed as far as you can, then swim normal rest of length *Tip: press your chest into the water

200m             VARIABLE: 50m at race pace, 100m smooth, 50m at race pace

2 x 50m         SWIM with your fists

200m            BUILD:  Slow to fast through the 200m (50m easy, 50m medium, 50m med-hard, 50m hard)                                           

2 x 50m      SHARK with board between your legs            

200m            VARIABLE: Alternate 25m Easy but Smooth and 25m above race pace

2  x 50m        SWIM Superman catch-up with arms shoulder width the part

200m             RACE PACE:  All lengths the same speed, but at your race pace

2 x 50m         SPRINT: Faster than race pace! (Optional: Race someone in your lane if you want)

  COOL DOWN (250m)

2 x 25m KICK Choice

50m Non-free

2 x 25m DPS (Distance per stroke- as few strokes as possible)

100m Choice

                                                                                                                                                                                     TOTAL: 2400m, 2.4km

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Spring Triathlon Swim, Tues. #5

WARM UP (500m)

200m SWIM

3 x 100m   1) PULL              2) BUILD throughout 100m     

3) BUILD slow to fast each 25m          

DRILLS (300m)          

*KICKING DRILLS with FINS

100m KICK Streamline (Front, No board)                                              

50m KICK Tombstone (Hold the board horizontally, Plow the water)

100m KICK Side kick (Alt. 25m right side, 25m left side)                  

50m KICK on back, arms point to sky

MAIN SET (1450m)          

SET 1                                                                                                     

5 x 50m Swim                                                            

Decreasing pace time by 5 sec                           

(Ex. 1:10, 1:05, 1:00. 0:55)        

SET 2                                                                                                          

5 x 50m Pull, Paddles optional                                                               

On Pace time that will give you 10 sec             

(Ex. Pull 50m in 50 sec, go on 1:00)          

*Between Set 2 and 3 Swim 200m Strong

SET 3                            

5 x 50m Swim                                                            

50m Kick, 50m Pull, 50m SPRINT!, 50m Scull, 50m SPRINT 

REST = 10 - 15 seconds 

SET 4                                               

50m SPRINT!, 3 x 50m Swim with fins, 50m Recovery swim 

SET 5          

5 x 50m Swim     

At race pace

REST = 20-30 seconds

COOL DOWN (150m)

2 x 25m DPS (Count strokes, lower is better)

100m CHOICE SWIM                                                                                                                                      

TOTAL: 2400m, 2.4 km        

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Spring Triathlon Swim Thurs #4

WARM UP: (350m)

200m Choice SWIM

2 x 75m (25m Kick, 25m Shark with board between legs, 25m Catch-up with board)  REST = as much as needed

 DRILLS: (200m)                    

REST = 15-20 seconds, *FINS Recommended

50m    Retraction (Take one normal stroke with other arm up for balance, begin to take 2nd stroke with the SAME arm but before entering the water retract it and then enter the water, but do not pull. Repeat with other arm)

50m    Underwater Recovery (Long dog paddle where your hand does NOT come out of the water but slides up under)

50m    Side Kick with Finish (Kick on your side with 1 arm up. The working arm will push the water 3 times at the finish before switching sides)

50m    Recovery Pause (Elbow pauses at the highest point before continuing into the water)

 MAIN SET: (1600m)                       

REST = 20-30 seconds between intervals

 100m KICK with FINS and BOARD

200m PULL buoy LOW

400m SWIM Steady, Aerobic pace, Even split if possible (All lengths the same speed)

200m PULL with PADDLES

100m KICK with FINS, NO BOARD (Streamlined)

 6 x 100m on Pace Time                   REST = 10-15 seconds

*Start on a pace time that will give you 10-15 seconds rest on the first 100m. Try not to slow down or you will get less rest. Aim to keep all 6 x 100’s within 5 seconds of each other.

 COOL DOWN: (250m)

100m PULL, Easy

2 x 25m DPS (Distance per stroke, count strokes)

100m Choice SWIM

                                                                                                                                TOTAL = 2.4 km

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Spring Triathlon Swim Thurs #3

WARM UP (400m)

200m SWIM CHOICE

4 x 50m PULL (1: Normal, 2: Buoy Low, 3: Fists, 4: Normal)      

REST = 10 - 20 seconds

DRILLS (200m)                                  

REST = 15 – 30 seconds, FINS OPTIONAL

50m 6 KICK SWITCH (Kick on side for 6 seconds, take a stroke and then switch)

50m 3-3-3(Take 3 strokes on your left, 3 on your right, 3 normal, repeat)

50m PULL with buoy low, FISTS or paddles optional

2 x 25m SCULLING

MAIN SET (1400m)                          

REST = 30 seconds between intervals

250m SWIM As: 2 x (100m smooth, 25m strong)

100m SWIM with perfect technique

250m PULL, Paddles optional

100m SWIM DPS (Distance per stroke- count your strokes for each length)

250m KICK, FINS optional (Mix it up: front/back/side/streamline/arms up/with board/dolphin)

100m SWIM with perfect technique

250m SWIM As: 4 x (100m smooth, 25m strong)

100m EASY SWIM non-free

COOL DOWN (500m)

6 x 25m KICK Alternate ½ length fast, ½ length steady (FINS OPTIONAL)

3 x 50m DPS

(Distance per stroke- count your strokes for 50m, rest and repeat)

200m CHOICE                                                                                                                                                                                 

 TOTAL:  2500m  

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Spring Triathlon Swim Tues. #3

WARM UP (200m)

200m SWIM Choice

 DRILLS (300m)                                                                                        

* REST = 15 seconds

2 x 50m 3 STROKE SWITCH (Take 3 normal strokes, then kick on side for  3 seconds

2 x 50m FISTS (Pull using your forearm and fist, no fingers)

2 x 50m SHARK (Put board between your legs as a buoy and touch it at the finish of your stroke)

 MAIN SET (1950m)

SET 1  

1 x 100m at Race pace,  Last week’s time trial time ÷ by 3       

200m PULL *Paddles optional, Build each 50m (slow to fast) 

4 x 50m SWIM * Decreasing Rest, REST = 15, 10, 5 seconds (5 seconds less rest each 50m)     

50m EASY Choice Recovery 

SET 2                    

2 x 100m at Race pace,  REST = 15 seconds

200m SWIM Steady, Breathing pattern 3-5-3-7 or 2-4-2-6 

4 x 50m PULL *Paddles optional, (Start on a pace time that gives you about 10-15 seconds rest)        

50m DPS (Count strokes) as Recovery

SET 3

3 x 100m at Race Pace, REST = 15-20 seconds

200m SWIM *Paddles or fins, Focus on catch or kick

4 x 50m SWIM  * Decreasing Pace Time, Ex. 1:10, 1:05, 1:00, :55   (Each 50m Pace gets 5 sec faster)

50m Non-free Recovery

COOL DOWN (150m)

50m DPS (Swim smooth, count strokes- lower is better)

100m CHOICE (Swim, pull, kick, etc.)                                                                      

TOTAL = 2600m, 2.6 km

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Spring Triathlon Swim Thurs. #2

WARM UP (500m)

200m SWIM Choice

2 x 50m KICK (no fins, board optional)

2 x 50m SHARK drill (Board between legs like a pull buoy, touch the board as you finish each stroke)

100m PULL

 DRILLS (200m)             

REST = 10 – 30 seconds

4 x 50m as:                   

25m Distance per Stroke (DPS- long, smooth stroke- count strokes for one length)                             

25m Finger-tip Drag (High elbows through the recovery, finger tips lightly brush the water)

 MAIN SET (1500m)

300m Time Trial  (Hard pace that you can hold for 300m, note time)

*If you did the time trial on Tuesday, you can either do it again or do 3 x 100m SWIM holding time trial pace with 20 – 30 seconds rest

 2 x 150m PULL            

1) Recovery pace (If you did not do the time trial, you can do pull buoy LOW)          REST = 30 seconds 

2) Pull with paddles

 4 x 75m as:                   

25m Tombstone KICK (hold the board vertical in the water and plow the water, kick from the hips)

50m SWIM Build (Get faster throughout the 50m)                                                     REST = 15 – 20 seconds

 6 x 50m SWIM                        

On pace time that includes rest (Ex. 1:00 pace time, swim 50m in 50 seconds will give you 10 sec rest)

 12 x 25m as:    3 x      25m SCULLING

                                        25m FISTS

                                        25m Tarzan (Head up front crawl)

                                        25m Sprint!

 COOL DOWN (300m)

4 x 25m Lowest stroke count possible                                                                       REST = 15 - 20 seconds

200m SWIM Choice                                                                                                                                                                                             TOTAL: 2.5 km, 2500m