WORKOUTS

We are lucky to have so many athletes from different abilities, backgrounds and with so many different goals that have requested workouts.

The information provided here is intended for specific athletes even when anyone can use them as a starting point on their own. If you are not part of these specific group of athletes, the workouts here are for general information purposes only. Any use of this workouts is at your own risk. Always consult a physician before undergoing any strenuous exercise.

Monday February 6, 2023

200 Free swim easy

4x50 w/fins 25 Kick underwater 25 Swim choice on 1’ / 1:10 / 1:20

4x100 Free swim on 1:45 / 2:00 / 2:15 / 2:30

6 strokes “happy fast” Rest easy swim
12 strokes “happy fast” Rest easy
18 strokes “happy fast” Rest easy
24 strokes “happy fast” Rest easy.

200 IM swim easy.

12x200 on 3:30 If you can’t make it comfortably on this pace time swim 150 if still is too fast for you you do 125/100’s

4 rounds of

1 Free

2 IM

3 Stroke (IM reverse order)
Round 1= No toys

Round 2= Paddles only

Round 3= Paddles and fins

Round 4= fins only

All swim.
If you are a fast swimmer and find the 3:30 pace too easy make sure that you do 1/2 way streamlines and you only breath on the 2nd to 3rd stroke off each wall consistently. Regardless of equipment and/or stroke.

3 rounds of 6/8x50 on 1’ / 1:10 / 1:20 / 1:30 (Depending on your speed You always should have 15-20 seconds rest)

Round 1 Holding 38 strokes per 50 or less (important to know the number and stay consistent)

Round 2 Holding Race pace +6 per 50 i.e. My race pace is 38 I want to hold 44 seconds every 50

Round 3 Holding same speed with the least amount of strokes from the first round.

400 Easy 25 swim / 25 scull / 25 kick / 25 swim

PM Group

400 Free swim easy

4x50 w/fins 25 Kick underwater 25 Swim choice on 1’ / 1:10 / 1:20

4x100 Free swim on 1:45 / 2:00 / 2:15 / 2:30

6 strokes “happy fast” Rest easy swim
12 strokes “happy fast” Rest easy
18 strokes “happy fast” Rest easy
24 strokes “happy fast” Rest easy.

200 IM swim easy.

12x100 on 3:30 If you can’t make it comfortably on this pace time swim 150 if still is too fast for you you do 125/100’s

4 rounds of

1 Free

2 IM

3 Stroke (IM reverse order)
Round 1= No toys

Round 2= Paddles only

Round 3= Paddles and fins

Round 4= fins only

Racing relays / games

Tuesday January 24, 2023

16x25 [ 1 swim free easy -2 Drill changing the kick -3Under water -4 swim quick loose IM reverse order stroke (repeat 4 times) all on 45/50]

3x200 Free @ 70% Effort consistent through out. 10 rest

400 IM Split just enough time to change equipment [Fly with fins Back with paddles breast with pull buoy free with board in between the legs.

Insert here the stroke count set from Saturday and Sunday's workout. If people have done it is great they should do better if not we will all learn together! :

25 count strokes

25 all out as fast as possible for real. check time just as a habit and for a reference also count strokes!

add your stroke count and best time together that is your score.

8x25 on 1 minute trying to get as close to your score or lower.

Then using the knowledge from the previous set:

2x200 Free @ 80% Effort consistent through out 12 rest

200 IM 25 fast 25 easy

200 Free @ 90% Effort.

Relay / strength / racing game

Monday January 23, 2023

AM / PM

16x25 [ 1 swim free easy -2 Drill changing the kick -3Under water -4 swim quick loose IM reverse order stroke (repeat 4 times) all on 45/50]

600 Free @ 70% Effort consistent through out

400 IM Split just enough time to change equipment [Fly with fins Back with paddles breast with pull buoy free with board in between the legs.

200 Free @ 80% Effort consistent through out

100 IM 25 fast 25 easy

50 Free @ 90% Effort.

4x300 Odd with fins 1/2 way sreamlines. Even with paddles breathing every 3/5/7 with 20 seconds rest Speed is the one that allow you to have the breathing control.

300 Easy: 50 swim 25 scull 25 drill.

Everyone has the same 15 to 30 seconds rest in between sets and distances. All is at a moderate effort otherwise noted.

** HP Athletes had a similar workout but added a stroke count set and distances were much longer.

Tuesday January 17, 2023

200 free swim. 20 rest

4x50 One each stroke 25 swim 25 drill = Change kick on each stroke. 10 rest

200 free Pull (pull buoy only) 20 rest

4x50 one of each stroke Kick only with fins. 10 rest

200 Free swim

[Turns Streamlines technical session using the long wall all together]

600 Free swim negative split starting at 75% perceived effort. 1 minute rest

5x200 Free with paddles descending 1-5 on 3:30 Max speed = Race pace +10 per 100 All of them breathing every 3.

400 Free swim negative split starting at 85% perceived effort. 1 minute rest

[---MAYBE a game to replace the 4x100 but depends on time and attendants---]

4x100 Free with fins descending 1-4 Starting 25 seconds above your race pace then descend 5 sec pace time each 100 i.e. Race Pace = 1:20 Start pace time is 1:45-1:40-1:35-1:30

200 free swim fins and paddles Split by 100-50-25-25 with 5 rest in between going for

fastest sustainable speed. Total time minus the rest (15sec) Record your time!!

200 easy cool down.

Monday January 16, 2023

300 free swim

200 IM by 25 swim

100 free drill each one should do your own helpful drill

300 free pull paddles and pull buoy

200 kick choice with fins

100 free drill each one should do your own helpful drill

20 sec rest in between each distance.

Louise, Kristen, Blaise, Jason :

800 Free swim negative split starting at 75% perceived effort

1 minute rest

5x200 Free with paddles descending 1-5 on 3:30 Max speed = Race pace +10 per 100

All of them breathing every 3.

600 Free swim negative split starting at 85% perceived effort

1 minute rest

5x100 Free with fins descending 1-5

Blaise on 1:30-1:25-1:20-1:15

Kristen, Louise on 1:35-1:30-1:25-1:20

Jason on 1:40-1:35-1:30-1:25

We are allowed to dream! 200 free swim fins and paddles Split by 100-50-25-25 with 5 rest in between going for fastest sustainable speed. Total time minus the rest (15sec) Record your time!!

200 easy cool down

Everyone else 600 Free swim negative split starting at 75% perceived effort

1 minute rest

5x150 Free with paddles descending 1-5 on 3:30 Max speed = Race pace +10 per 100

All of them breathing every 3.

400 Free swim negative split starting at 85% perceived effort

1 minute rest

5x100 Free with fins descending 1-5

Nick on 1:45-1:40-1:35-1:30

Dave, Brook on 2:00-1:55-1:50-1:45

Teresa 2:15-2:10-2:05-2:00

We are allowed to dream! 200 free swim fins and paddles Split by 100-50-25-25 with 5 rest in between going for fastest sustainable speed. Total time minus the rest (15sec) Record your time!!

200 easy cool down

Enjoy!!

PM At Mayfield Pool 7:00

200 free swim

100 IM by 25 swim

100 free drill each one should do your own helpful drill

200 free pull paddles and pull buoy

100 kick choice with fins

100 free drill each one should do your own helpful drill

20 sec rest in between each distance.

Fasters Swimmers:

600 Free swim negative split starting at 75% perceived effort

1 minute rest

5x200 Free with paddles descending 1-5 on 3:30 Max speed = Race pace +10 per 100

All of them breathing every 3.

400 Free swim negative split starting at 85% perceived effort

1 minute rest

5x100 Free with fins descending 1-5

Starting 25 seconds above your race pace i.e. Race Pace = 1:20 Start pace time is 1:45-1:40-1:35-1:30

We are allowed to dream! 200 free swim fins and paddles Split by 100-50-25-25 with 5 rest in between going for fastest sustainable speed. Total time minus the rest (15sec) Record your time!!

200 easy cool down.

Thursday January 12, 2023

AM

A combination of yesterday's both workouts for this group:

Warm Up:

400 Free as 100 swim 100 pull (no paddles) 100 kick 100 drill

300 All swim 75 free / 75 Breast, Back, Fly by 25 twice

200 Free with paddles least strokes possible per 25

100 Free swim with fins 25 breathing every 3 strokes, 25 breathing every 5, 25 breathing every 7 and last 25 breathing every 9 strokes.

Rest in between each distance = 30 seconds.

20x100 Free as follows:

8 where only every 4th is fast the rest are only to make the time.

Lane 1 on 2:45 Lane 2/3 on 2:15 Lane 3/4 on 2:00

6 where only every 3rd is fast the rest are only to make the time.

Lane 1 on 2:40 Lane 2/3 on 2:10 Lane 3/4 on 1:55

4 where only every 2nd is fast the rest are only to make the time.

Lane 1 on 2:35 Lane 2/3 on 2:05 Lane 3/4 on 1:50

2 fast on 3 minutes

The idea on the fast ones is consistency. Whatever is the happy speed you feel you can repeat over and over!

Kick tug of war winners go against winners again the rest swim on the edge lanes.

Finish with 400 Free (2 rounds) walk back to staring point in one line covering every lane from left to right with faster swimmers first trying to not get caught and slower swimmers trying to catch one person in front. 3-5 seconds apart.

Monday January 16, 2023

300 free swim

200 IM by 25 swim

100 free drill each one should do your own helpful drill

300 free pull paddles and pull buoy

200 kick choice with fins

100 free drill each one should do your own helpful drill

20 sec rest in between each distance.

Louise, Kristen, Blaise, Jason :

800 Free swim negative split starting at 75% perceived effort

1 minute rest

5x200 Free with paddles descending 1-5 on 3:30 Max speed = Race pace +10 per 100

All of them breathing every 3.

600 Free swim negative split starting at 85% perceived effort

1 minute rest

5x100 Free with fins descending 1-5

Blaise on 1:30-1:25-1:20-1:15

Kristen, Louise on 1:35-1:30-1:25-1:20

Jason on 1:40-1:35-1:30-1:25

We are allowed to dream! 200 free swim fins and paddles Split by 100-50-25-25 with 5 rest in between going for fastest sustainable speed. Total time minus the rest (15sec) Record your time!!

200 easy cool down

Everyone else 600 Free swim negative split starting at 75% perceived effort

1 minute rest

5x150 Free with paddles descending 1-5 on 3:30 Max speed = Race pace +10 per 100

All of them breathing every 3.

400 Free swim negative split starting at 85% perceived effort

1 minute rest

5x100 Free with fins descending 1-5

Nick on 1:45-1:40-1:35-1:30

Dave, Brook on 2:00-1:55-1:50-1:45

Teresa 2:15-2:10-2:05-2:00

We are allowed to dream! 200 free swim fins and paddles Split by 100-50-25-25 with 5 rest in between going for fastest sustainable speed. Total time minus the rest (15sec) Record your time!!

200 easy cool down

Enjoy!!

Thursday January 12, 2023

AM

A combination of yesterday's both workouts for this group:

Warm Up:

400 Free as 100 swim 100 pull (no paddles) 100 kick 100 drill

300 All swim 75 free / 75 Breast, Back, Fly by 25 twice

200 Free with paddles least strokes possible per 25

100 Free swim with fins 25 breathing every 3 strokes, 25 breathing every 5, 25 breathing every 7 and last 25 breathing every 9 strokes.

Rest in between each distance = 30 seconds.

20x100 Free as follows:

8 where only every 4th is fast the rest are only to make the time.

Lane 1 on 2:45 Lane 2/3 on 2:15 Lane 3/4 on 2:00

6 where only every 3rd is fast the rest are only to make the time.

Lane 1 on 2:40 Lane 2/3 on 2:10 Lane 3/4 on 1:55

4 where only every 2nd is fast the rest are only to make the time.

Lane 1 on 2:35 Lane 2/3 on 2:05 Lane 3/4 on 1:50

2 fast on 3 minutes

The idea on the fast ones is consistency. Whatever is the happy speed you feel you can repeat over and over!

Kick tug of war winners go against winners again the rest swim on the edge lanes.

Wednesday January 11, 2023

AM

Warm Up:
400 Free as 100 swim 100 pull (no paddles) 100 kick 100 drill

300 All swim 75 free / 75 Breast, Back, Fly by 25 twice

200 Free with paddles least strokes possible per 25

100 Free swim with fins 25 breathing every 3 strokes, 25 breathing every 5, 25 breathing every 7 and last 25 breathing every 9 strokes.

Rest in between each distance = 30 seconds.

Main Set:

Kristen, Blaise, Louise:

30x100 Free as follows

10 where only every 5th is fast (powerful happy fast, not the anxiety inducing fast!) the rest are only to make the time. Blaise on 1:35 Kristen and Louise on 1:40

8 where only every 4th is fast the rest are only to make the time. Blaise on 1:30 Kristen and Louise on 1:35

6 where only every 3rd is fast the rest are only to make the time. Blaise on 1:25 Kristen and Louise on 1:30

4 where only every 2nd is fast the rest are only to make the time. Blaise on 1:20 Kristen and Louise on 1:25

2 fast on 2 minutes
The idea on the fast ones is consistency. Whatever is the happy speed you feel you can repeat over and over!

For Dave, Brook, Teresa, Nick and everyone else that want to jump on this train (just adjust the pace time accordingly to your current swimming fitness and skill level)

20x00 Free as follows:

8 where only every 4th is fast the rest are only to make the time. Dave, Teresa and Brook on 2:10 Nick on 1:55

6 where only every 3rd is fast the rest are only to make the time. Dave, Teresa and Brook on 2:05 Nick on 1:50

4 where only every 2nd is fast the rest are only to make the time. Dave, Teresa and Brook on 2:00 Nick on 1:45

2 fast on 2:30 minutes
Same as for the young(er) guys, the idea on the fast ones is consistency. Whatever is the happy speed you feel you can repeat over and over!

200/300/400 or Pros = 500 Fins and paddles 100 Free swim 25 Butterfly one arm at a time, 100 Free swim 25 double arm backstroke with dolphin kick, 100 Free swim 25 breastroke with flutter kick, 100 Free swim 25 face down scull - arms on the front feet first.
Enjoy!

PM

Warm Up:
300 All swim 75 free / 75 Breast, Back, Fly by 25 twice

300 All swim free

8x50 Free with paddles count strokes per 25

8x25 of Power / Holding water drills directed by Patrick and Miguel no particular pace time just feedback after every drill

6x50 Free same stroke count per 25 as the ones with paddles

4x50 Free three fingers only same stroke count per 25 as the ones with paddles

2x50 Free with fists and same stroke count per 25 as the ones with paddles

200 Free swim with fins 25 breathing every 3 strokes, 25 breathing every 5, 25 breathing every 7 and last 25 breathing every 9 strokes. repeat
Kick tug of war winners go against winners again the rest swim on the edge lanes.

Finish with 300 Free in one line covering every lane from left to right with faster swimmers first trying to not get caught and slower swimmers trying to catch one person in front. 5 seconds apart.

Should be a fun night!

Funstart

AM

AM

AM

PM

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