Workout Wednesday
February 23, 2022
Warm Up:
300 easy choice
200 pull
Pre-set:
4 x 50 drill
4 x 50 kick- 20 secs. rest
Main Set: All on 1:00/1:15
5 x (4 x 50) on 1:00 (easy/hard, hard/easy, easy/easy, hard/hard)
10 x 50 descend 1-5, 6-10
4 x (4 x 50) on 1:00 (fly/back, back/breast, breast/free, free/fly)
4 x 50- on :50 all out
4 x 50 kick
Warm Down:
200 easy pull
200 easy swim-choice
Total: 4,000 yds.
Workout Wednesday
February 9, 2022
Warm Up:
500 easy swim
3 x 100 easy IM-30 secs. rest
3 x 100 as 50 kick/50 swim-30 secs. rest
Pre-set:
4 x 50 drill
4 x 50 kick- 20 secs. rest
Main Set:
4 rounds of:
75 all out, 75 easy on 1:45
50 all out, 50 easy on 1:30
25 all out, 25 easy on: 45
200 easy pull
5 x 100 all out on 3:00
4 x 50 kick-descending- 30 secs. rest
Warm Down:
200 easy pull
200 easy swim-choice
Total: 4,000 yds.
Workout Wednesday
February 2, 2022
Warm Up: (35%)
400 swim –choice
300 pull
3 x 100 (50 kick/50 swim)
Pre-set:
4 x 50 drill
4 x 50 on 60 secs. (descending)
Main Set: 100’s are done @ 90% effort-30 secs. rest between intervals
200’s are done at 75% with consistent stroke count- 30 secs. rest
1 x 100
200
2 x 100
200
3 x 100
200
4 x 100
200
8 x 25 sprint with fins on 30 secs.
Warm Down:
200 kick
200 easy pull
200 easy swim -choice
Total: 4,000 yds.
Warm Up:
500 easy swim
4 x 100 easy IM - 30 secs. rest
4 x 50 descend to 80 %-30 secs. rest
Main Set:
4 x 150 as 75 kick/75 swim- 30 secs. rest
4 rounds of:
75 all out, 75 easy on 2:00
50 all out, 50 easy on 1:30
25 all out, 25 easy on :45
300 easy pull
5 x 100 all out on 3:00
Cool Down:
300 easy swim
Total: 4,000 yds.
Warm Up:
500 easy as 5 x 100-(75 free/25 non freestyle)
6 x 100 as 50 kick/50 swim-30 secs. rest
400 snorkel pull with buoy (paddles optional)
3 x 100 kick w/ snorkel descending on 2:00
4 x 50 drill
Main set:
20 x 25 @ 100% effort as follows:
4 @ 2:00
4 @ 1:30
4@ 1:00
4 @ 1:30
4 @ 2:00
Warm Down:
300 easy snorkel pull with buoy (no paddles)
200 easy swim
Total: 3,000 yds.
by Bob Ouellette, NELMSC Coaches Chair
Warmup (900)
300 easy swim
6x 50 kick, descend 1-3 and 4-6 @ :20R
4x 75 as 50 drill/25 swim
Main Set (2000)
2x through - use fins and/or paddles for 2nd round
Target pace for all swims = your best 100 free
8x 25 swim @ :30
3x 50 swim @ 1:00
2x 75 swim @ 1:30
1x 100 swim @ 2:00
300 easy pull
100 kick, streamline on back
Cooldown (600)
300 easy back/breast @ 1:00R
300 easy freestyle
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (1000)
400 easy - non-freestyle every 3rd length
200 pull
200 kick
4x 50 drill
Main Set (2500): 20 seconds rest between sets
10x 25 with 6 dolphin kicks off each wall @ :50
300 at 90% effort
10x 25 with only 1 breath @ :45
2x 150 at 85% effort @ :20R
10x 25 breathe every 5 strokes @ :40
3x 100 at 75% effort @:20R
10x 25 at 90% effort @ :30
6x 50 at 100% effort @ :45R
3x 100 kick @ :20R
Cooldown (500)
5x 100 easy @ :30R
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!
Contributed by Guy Davis, NELMSC Vice Chair
My favorite set is a “lactate production set” written by Mike Bottom and found in The Swim Coaching Bible. I have used this (and similar sets) when preparing for meets where I am trying to swim fast 100s. I believe that they helped me a lot, particularly to maintain speed on the back half of a 100. In Bottom’s words, he uses the sets to “teach the freshmen [swimmers] how to swim fast without fear.” The combination of swimming fast and pushing into the lactate production zone is challenging and exhilarating. I feel that the set, in addition to training the lactate energy system, helps build the mental strength required to “commit” to swim a fast 100.
Be sure to warm up well before starting the set, including some faster pace work to set up the sprinting. I recommend repeating the set a few times when building to a meet, for example every other week for the six weeks prior to the meet.
The set:
3x through:
3x [75 + 25]
300 easy/drill
The 75s are descending, with the first two fast but trying to keep perfect form, and the last one at 100% effort.
The 25 is on the back, double arm or pulling the lane line for recovery.
I recommend an interval between 2 and 2 ½ minutes for each [75+25].
The first round is no equipment, the second round is with fins, and the third round is with fins and paddles.
The first time out, there is no need to ramp the intensity too much; just try the set out for size. Then, you can attack with greater intensity in subsequent weeks. Also, be aware of the equipment use: paddles can be tough on the shoulders. An alternative is forgo paddles and progress efforts by starting with a zoomers-type fin and advancing to bigger fins. If you are prone to cramp, be sure to prepare for that.
You can adapt the set in many other ways to suit your needs and preferences. I hope you have fun with it and enjoy its challenge as much as I do.
A big thank you to Guy for submitting this workout and feel free to send a “favorite set” that we can share with our members to Bob Ouellette, NELSMC Coaches Chair.
Reference: The Swim Coaching Bible, Chapter 16, Freestyle Sprint Training, pp. 209-219, especially pp. 213-215, Lactate Production Sets
by Bob Ouellette, NELMSC Coaches Chair
Warm Up: 400 free/stroke easy, 4x 100 free/stroke easy, 4x 50 descend 1-4
Prep Set:
4x 150 as 50 kick, 50 catch-up, 50 build on :15 SR
9x 50 as #1-3: drill/swim, #4-6: stroke/swim, #7-9: descend on base +:05
8x 25 as ODD: straight arm free, EVEN: 15 yds fast on :30 or :10 SR
150 loosen
Main Set, 4x through:
75 all out, 75 easy — all on 4:00
50 all out, 50 easy — all on 3:00
25 all out, 25 easy — all on 2:00
Cool Down: 4x 100 back/free by 25