Featured Workouts

Summer Fun

from our Coach Representative Aaron Helander

WORKOUT 1:

Goal is to work on holding your threshold pace and then be able to pick it up and sprint the 25s. Find a pace you can hold on the 100s through all the rounds and get after the 25s! Helps us be able to sprint our finishes in races.

Workout # 1

200 swim

200 kick

100 pull

4*25 speedplay

4*100 BEST AVG. @ 1:40+ (30-40 seconds rest)

1 min rest

4*25 @ 45 MAX EFFORT (BEAT Best 100)

2min reset

200-400 ez

WORKOUT 2:

Working on limiting our breathing and going into fast efforts. If you ever feel like you get out of breath during a race, this workout will help you manage your breathing. The decrease stroke count 50s are a nice way to reset.

Workout #2 100 Work

Warm-up

400 Swim @ 5

300 kick w/fins

200 pull

100 IM

12*25 Speedplay @ 40 Mix up strokes by 4]

Pre-Set

6*75 Scull/drill/swim @ 2

Main Set

75 @ 1:30 Breathing 2/3 + 3*25 @ 30 80% effort

50 @ 1 breathing 4/5 + 2*25 @ 35 90% effort

25 @ 1 breathing 6/7 + 25 @ 40 100% effort

3*50 @ 1 Decrease stroke count

1min reset

Technique work

6*50 Alt. By 50 fist and 50 drill/swim

WORKOUT 3:

As Kevin Doak would say, Masters swimmers don’t do enough kicking. Well, here you go Kevin!

200 swim, 200 kick, 200IM drill swim, 200 pull

8*25 speedplay

6*100 alt. swim and kick @ 1:30, 1:50, 1:20, 2:00, 1:10, 2:10

6*75 alt. swim and kick @ 1:10,1:20, 1, 1:30, 50, 1:40

6*50 alt. swim and kick @ 55,1, 45, 1:10, 35, 1:20

6*25 alt. swim and kick @ 40,20,30,30,20,40

200 ez

If you have a solid base of fitness, then these definitely can all be done in one week. If you’re not used to giving lots of efforts in workouts, then space out 1 per week.

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Fast Swimming,

Coach Aaron