Tag: Swim

July 16, 2018 – Swim

July 16, 2018 – Swim

SWIM

We will NOT have the buoys out for the swim workout this week, however there will still be a few of us down at the lake to swim. Come get some long steady strokes in as we prepare for the longer races in our race calendar.

Meeting at the Lake at 6pm.

Workout: 3 Laps of the lake

Warm up:

Easy lap (800 yards)

Main Set:

1 lap (800 yards) Continuous pace

1 lap (800 yards) Fartlek style – swim the first 150-200 yards of each length faster than your race pace and then settle for the remainder of the length

Cool down:

1/2 lap (400 yards) Easy

July 9, 2018 – Swim

July 9, 2018 – Swim

SWIM

Come join the crowd at Little Campbell Lake for our group openwater swim workout. We will have three buoys set up and coach Noel out on a kayak.

Meeting at the Lake at 6pm.

Workout focus:

During the warm up lap we will focus on sighting and drafting. We will spend the first 10-15 minutes after our warm up doing sighting drills and getting in the habit of sighting every 4-6 strokes.

Main set:

4 x 10-12 minutes with each set decreasing in duration and increasing in intensity.

Set 1: Easy warm up lap. Focus on sighting – get in the habit of sighting every 4-6 strokes.

Set 2: Three laps at aerobic endurance pace with a partner. Find someone about your pace and practice alternating the lead swimmer every lap.

Set 3: Two laps around the buoys. Building speed through each lap.

Set 4: Time trial style fast lap – swimmers starting in reverse speed order every 20 seconds.

July 2, 2018 – Swim

July 2, 2018 – Swim

SWIM

Summer is here and the water at Little Campbell Lake is perfect for swimming. Bring your wetsuits and join us for our group workout. We will have buoys set up for a proper open water workout.

Meeting at the Lake at 6pm.

Workout focus:

During the warm up lap we will focus on sighting and drafting. We will spend the first 10-15 minutes after our warm up doing sighting drills and getting in the habit of sighting every 4-6 strokes.

Main set:

4 x 10-12 minutes with each set decreasing in duration and increasing in intensity.

Set 1: Easy warm up lap. Focus on sighting – get in the habit of sighting every 4-6 strokes.

Set 2: Three laps at aerobic endurance pace with a partner. Find someone about your pace and practice alternating the lead swimmer every lap.

Set 3: Buoy suicides. Swim to first buoy and back, then to the second buoy and back, then to the third buoy and back

Set 4: Swim fast to the first buoy, then settle into your comfortable race pace. Once past the last buoy swim fast back to shore.

May 15, 2018 – Strength/Swim

May 15, 2018 – Strength/Swim

Strength

Prep

3 rounds for quality:
10 birddogs (each side)
40 second 4 way deadbug
30 second side plank w/ 10 dips (dip hip to ground then up to sky slowly)
6-10 jefferson curls @ 4242

Strength

Back Squat 5,5,4,4,3

Squat @ 32×1 – Decreasing the reps this week so you can increase the weight slightly from last week – target increasing by 5-10 lbs for each set. REMEMBER TEMPO 3 seconds down, 2 in the hole, explode up.

Bulletproof

4 Rounds:
8 Glute Bridge DB press
rest 60s
10 Bent over dumbell rows (2 seconds down, 2 hold at the top, 1 arm at a time)
rest 60s

Bulletproof 2

4 Sets for consistent effort

45sec Wtd Wall Sit (hold KB’s in front rack position)
45sec Wtd Plank (elbow plank with plate on your back)
5-10 pullups
20 walking lunges light weight
rest as needed, but no longer than you need to keep a consistent effort_)

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Swim

Today we will spend some time at race pace, but we arent putting in too hard of work due to race day!

Warm up:

Swim 200 yards EASY! – Mix up your strokes

Skills/Drills:

Drill, focus on technique over speed – 4×25 yards. Alternate between fingertip drag drill and fist drill. See notes for technique tips on these drills.

Swim, 4×25 yards – build from slow to fast for each 25.

Main set:

Swim, race pace 3 x 100  with 15-20s rest between 100’s – we want this to be at race pace, with little rest between 100s.

Swim, easy effort – 2×200 yards, 20-30 seconds recovery between 100s

Swim, fast – 2-4×25 yards, 30 seconds between 25

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.
May 13, 2018 – GNT Swim

May 13, 2018 – GNT Swim

SWIM

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

Kick, easy 2×25 yards – 15 seconds recovery between 25s. Focus on kicking from the hips and keeping your toes pointed to reduce drag.

Swim, pull with buoy 2-6×25 yards- 10 seconds between 25s. Focus on your glide and getting as much length per stroke as you can.

Main Set: Repeat main set twice through. Moderate pace is slightly slower than your race pace. Give yourself a minute recovery between the first and second time through this main set.

Swim, moderate pace 4×25 yards. 10 seconds recovery between 25s

Swim, moderate pace 4×50 yards. 15 seconds recovery between 50s

Swim, moderate pace 2×100 yards. 20 seconds recovery between 200s

Swim, FAST pace 2×25 yards. 15-20 seconds recovery between 25s

 

Cool Down:
Swim, easy 100-200 yards – mix up the strokes