TweetWorkout from Ous Mellouli

Oussama Mellouli (@OusMellouli) 2/25/12 1:20 PM 4 all u distance crazies out there - Hour of Power: (800 - 2X400 - 4X200) X 2. 1st round on 1:15, 2nd on 1:10/100. LCM

Stroke tempo charts

Here is an interesting chart from FINISinc, detailing stroke tempos of elite athletes.

The tempo ranges seem a bit narrow to me, and I question where exactly the data came from. Still, this could be very useful information.

Pick Your Kick Distance

Ryan Woodruff

Ryan.d.woodruff@gmail.com

30 x (50 or 75 or 100 yards kick)

#1-10 @ 1:30

1:00 rest

#11-20 @1:20

1:00 rest

#21-30 @1:10

The goal of course is to cover the most distance possible. For added motivation, we split up into teams and devised a points system; team with the most total points wins.

Successfully complete 100 yards = +2 points

Successfully complete 75 yards = +1 point

Only completed 50 yards= -1 point

Mid Season Long Course IM Workout

Ryan Woodruff
ryan.d.woodruff@gmail.com

LCM

Warmup - 1200m, 20:00
400 smooth swim @ 6:00
4 x 150 50 kick/50drill/50 swim @ 2:30
4 x 50 25 fast/25 easy @ 1:00

Main Set - 5500m, 1:08:00

Hold stroke 100s steady & strong. Descend 200s, 400s, and 600 IMs.
1 x 100 FLY @ 1:30
200 IM @ 3:00
1 x 100 BK @ 1:30
200 IM @ 3:00
1 x 100 BR @ 1:40
200 IM @ 3:00
:30 rest

2 x 100 FLY @ 1:30
400 IM @ 6:20
2 X 100 BK @ 1:30
400 IM @ 6:20
2 x 100 BR @ 1:40
400 IM @ 6:20
:30 rest

3 x 100 FLY @ 1:30
600 IM @ 9:40
3 x 100 BK @ 1:30
600 IM @ 9:40
3 x 100 BR @ 1:40
600 IM @ 9:40
100 easy @ 3:00

Kick/Speed Set
4 x 100 @ 3:00 ALL CHOICE
#1 - FROM START, 25m FAST SWIM/75m KICK
#2 - FROM START, 50m FAST SWIM/50m KICK
#3 - FROM START, 75m FAST SWIM/25m KICK
#4 - FROM START, 100m ALL OUT SWIM

WARM DOWN

Endurance with Speed Set

Jack Roney

YOTA Swimming (Raleigh, NC)

A great set to work some aerobic endurance while keeping the R&S (Racing and Speed) a significant factor.

8x75 on :50 (Adjust Interval so that swimmer averages no more than :05 sec rest – ":00-:05 sec. rest")

4x25 (1-Easy / 3-ALL OUT) on 1:00

6x150 on 1:40 (Adjusted Interval - :05-:10 sec. rest)

6x25 (2x -- 1-Easy / 2-ALL OUT) on 1:00

4x300 on 3:20 (Adjusted Interval - :10-:15 sec. rest)

8x25 (4x -- 1-Easy / 1-ALL OUT) on 1:00

The 75s/150s/300s are created to represent a group of swimmers training at a sustained 1:06 Base Interval. This 1:06 was projected to give the swimmers between :00 and :05 sec. rest on the 75s -- :05-:10 sec. rest on the 150s – and :10-:15 sec. rest on the 300s.

After the 75s / 150s / 300s the swimmers did an easy 25 on 1:00 – then went into 3 / 2 / or 1 FAST 25 depending on where in the set they were. As the set advanced on, the amount of FAST 25s decreases, to where they are alternating Easy/FAST for the last set of 25s on 1:00 (Essentially --- 4x25 FAST on 2:00)

The swimmers did a decent warm-up and prep. set beforehand. My aim was to make sure they were not tired before the set, but also were not rested and full of energy before we began. This way they would demonstrate great technique/quality swimming while making sure their body is working hard!

One lane kick set

Coach Erik Wiken

Situation:

I have our highest age groupers, but there is a range in kicking ability from the newest of the group (1:50, All out FR kick with board) to most experienced (1:20, the same). We also have a transition period where we are limited in space for a short period of time (15 Minutes), there are four different groups in the water, every day. Yesterday we did this with 11 in one lane (pool is 12.5 yards of shallow water). If your pool is all shallow, you can comfortably fit 20 age groupers in one lane. Granted, the next lane might prove to be a bit small for the duration of the kick set..

The purpose of this set was to get our swimmers to kick in a neutral body position using the snorkel without worrying about boards, turns slowing us down, missing intervals and getting in some wall work too. The time periods are such that there is no time to screw around and I would recommend keeping things short, any increase would be in the hard flutter over time.

(25 minutes) 5 Times through the following cycle all with snorkel, me with my whistle:

(1:20 for each round, 3 rounds per cycle + 50 swim = 5:00 per cycle)

20 seconds moderate flutter (for kick technique focus, ie "gaining knowledge")
20 seconds hard flutter ("application of knowledge")
20 seconds streamline jumps (Snorkel off! What age grouper doesn't like streamline jumps?)
20 seconds rest (put your snorkel back on)
1 x 50 Moderate Swim @ 1:00 (Snorkel optional. all swim an entire 50, same direction, back to their spot on the wall)

go! Go! GO!

Greg Johnson

Head Age Group Coach

Greater Pensacola Aquatic Club

Just a tough, straightforward set (intervals based on freestyle for senior swimmers). We adjusted for the age groupers by giving them 6 rounds (odd rounds free, even IM). Got them breathing pretty hard.

8 x (no rest between rounds)

4 x 25 @ 20

2 x 50 @ 40

1 x 100 @ 1:15