Tag: Swim

April 17, 2018 – Strength/Swim

April 17, 2018 – Strength/Swim

Check out todays strength workout on Train Heroic! If you are racing GNT then priority should lie in the swim, but if you have extra time let’s hop in the weight room as well.

Swim

Warm up:

Swim 200 yards EASY! – Mix up your strokes

Skills/Drills:

Kick, easy effort – 4×25 yards with a kick board. 15 seconds recovery between each set. Focus on kicking from the hips and keeping those toes pointed

Drill, focus on technique over speed – 6×25 yards. Alternate between fingertip drag drill and fist drill. See notes for technique tips on these drills.

Main set:

Swim, moderate effort (think of this as your swim race pace) – 3×25 yards, 10 seconds recovery between 25s

Swim, moderate effort – 3×50 yards, 15 seconds recovery between 50s

Swim, moderate effort – 3×75 yards, 25 seconds recovery between 75s

Swim, moderate effort – 3×100 yards, 30 seconds recovery between 100s

Swim, Fast effort – 2×75 yards, 35 seconds recovery between 75s

Swim, Fast effort – 2×50 yards, 25 seconds recovery between 50s

Swim, All out speed! – 2×25 yards. 45 seconds recovery between 25s.

 

Cool down:

Swim, easy effort – 100 yards

 

Notes:

Fingertip drag: Swim freestyle normally, but during the recovery phase drag the tips of your fingers through the water. This drill emphasizes the high elbow recovery.
Fist drill: Close your hand into a fist and swim freestyle normally. The drill reinforces the notion that when you are pulling that you should be also using your forearms, and not just your hands! This added emphasis on the surface area of the forearm also pushes you towards a higher elbow recovery.

Strength

Warmup: 10 minutes row, run, bike

Prep:

3 sets, quality effort:
10 single leg glute bridge each leg
rest 15 seconds
30 sec forearm plank
rest 15 seconds
10 side plank rotations, each side
rest 15 seconds
10 jefferson curls, light/slow
rest 15 seconds

Strength

Squat 5×5 – this is the third week of squats on this block. i want you to add 5-15 lbs to last week, resting exactly 90-120 seconds between sets. Ease it down and POWER out of the hole.

Bulletproof:
3 sets, rest 60 seconds between exercises:
12 lateral lunge – weight if you can, 6 per leg
12 ring rows – TRX works too. choose an angle you can hit 12 ring rows with 2 seconds up, 2 seconds down
12 single arm dumbell press

 

April 15, 2018 – Swim

April 15, 2018 – Swim

SWIM

Warm up:
Swim, easy 200 yards – mix up the strokes

Kick, easy 4×25 yards – 15 seconds recovery between 25s. Focus on kicking from the hips and keeping your toes pointed to reduce drag.

Main Set:
Swim, drill 4×25 yards – fingertip drag drill (10 seconds recovery between 25s)
Swim, drill 4×25 yards – thumb to thigh drill
Swim, drill 4×25 yards – fist drill

Swim, moderate pace 4-6×75 yards – focus on a long smooth stroke through the water.

Swim, FAST pace 2×25 yards – give yourself plenty of time to recover between 25s.

Cool Down:
Swim, easy 200 yards – mix up the strokes

April 10, 2018 – Strength/Swim

April 10, 2018 – Strength/Swim

Check out todays strength workout on Train Heroic! If you are racing GNT then priority should lie in the swim, but if you have extra time let’s hop in the weight room as well.

Swim

Warm up:

Swim 200 yards EASY! – Mix up your strokes

Skills/Drills:

Kick easy effort 4×25 yards with a kick board. 15 seconds recovery between each set. Focus on kicking from the hips and keeping those toes pointed

Main set:

Swim, moderate effort (think of this as your swim race pace) – 2×50 yards, 10 seconds recovery between 50s

Swim, moderate effort – 2×100 yards, 15 seconds recovery between 100s

Swim, moderate effort – 2×200 yards, 25 seconds recovery between 200s

Swim, FAST – 2×25 yards. Give yourself plenty of time to fully recover between 25s.

Repeat main set (Optional)

Cool down:

Swim, easy effort – 100 yards

March 23, 2018 – LAVAMAN Taper

March 23, 2018 – LAVAMAN Taper

Taper week / Race prep

AK Athletes, if this is your travel day don’t worry about squeezing in a workout. If you have the time for a 20 minute shake out run after arriving then keep it light. If Thursday was your travel day then get your bike together and fit a swim and a bike in during the day.

Swim

20-30 minute swim on the swim course. Try to be observant when you first get out there and look for markers on the shore that you can use for sighting. Become familiar with your wetsuit and swimming in the open ocean. Today’s swim is all about familiarizing yourself with the swim course/location and getting comfortable in your wetsuit.

After a break get on your bike for a test ride

Bike

30-40 minutes of easy riding preferably on the course. The primary purpose of the ride to to make sure that everything is working correctly after it has been reassembled. Shift through all the gears and test out your brakes. If something is not working or needs adjustment you still have a day to get the problem resolved.

March 17, 2018 – LAVAMAN Swim

March 17, 2018 – LAVAMAN Swim

Swim – Race prep focused workout. The goal with this workout is to nail down our Lavaman race pace which maintaining good form throughout. As our main sets get longer it is imperative to remain 100% mentally present.

Warm up:

300 EASY free. Every fourth length, change up the stroke.

2-3 x (4×75 – 75 kick / 75 drill / 75 pull / 75 swim)

Skills and drills:

4-8 x 25 – build from slow to fast per 25. Build your arm speed as you progress through the 25

Main Set:

10 x 50 (start with 20 seconds recovery and drop 5 seconds recovery every 100)

500 straight @ endurance pace. Start the first 50 faster than your endurance pace and then settle for the middle 400. Finish your last 50 faster than your endurance pace. Practice sighting during the first 25 of each 100.

10 x 50 (repeat the first sequence again. Start with 20 seconds recovery and drop 5 seconds recovery every 100)

2-4 x 25 FAST. Give yourself plenty of time to rest between 25s. At least 40 seconds rest.

Cool down:

200 EASY choice stroke

Total distance: 2750-3200 yards

Notes:

With the sighting drill, pick out an object on the far side of the pool and try to focus on that as you look up to sight every 4-6 strokes.

Fist drill – Close your hand into a fist and swim freestyle normally. The drill reinforces the notion that when you are pulling that you should be also using your forearms, and not just your hands! This added emphasis on the surface area of the forearm also pushes you towards a higher elbow recovery.

Hand drag – Swim freestyle normally, but during the recovery phase drag your hand through the water. This drill emphasizes the high elbow recovery.

Glide – Try to cover the length of the pool with as few strokes as possible. Focus on length per stroke rather than rushing through to the next catch.

Heads up freestyle – This drill puts you off-balance, forcing you to kick harder to maintain a somewhat straight body line. It removes any over-glide at the front of your stroke. The removal of the glide also forces you to maintain a continuous rhythm with your stroke, which will encourage a higher elbow recovery.