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Re: Swim WOD - December 1 [JasoninHalifax] [ In reply to ]
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Did 4000 version. Love it! I didn't know I can do 10x100 kick (no fins), never tried it before. Was struggling during those last 200s, had to take longer brake (20 sec).

The workout itself was very fun! Thanks again for doing this.
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Re: Swim WOD - December 1 [JasoninHalifax] [ In reply to ]
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Sort of unrelated to thread topic, but didn't want to make new thread for a single question:

Is there a 'correct' way to speed up while swimming? (There's often little variation between biking/running cadence and speed; often it's gearing/stride length change) Does speeding up while swimming entail faster stroke rate, or pushing water faster? Or both?
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Re: Swim WOD - December 1 [Nonojohn] [ In reply to ]
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I think the answer depends. If you have a fast stroke rate to begin with, increasing stroke rate is not going to increase speed. I have a long gliding stroke when i swim slow, high dps. When i swim fast i keep that high dps but increase my stroke rate. I also add more kicking. All proficient swimmers have a high dps but they turn it over fast. Doing both together is the hard part.
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Re: Swim WOD - December 1 [Katia] [ In reply to ]
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Also did the 4000m version today & loved it! The fly kicking pushed my hr up (compared to 10x100 flutter kick) & I could see doing the 4x200 2-4 times if i had more time & was more fit.
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Re: Swim WOD - December 1 [Nonojohn] [ In reply to ]
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There's no one answer, it really depends on your style, pace, distance, and a few other things.

Example, if I'm swimming open water and want to pick up the pace, I might switch from a 2 beat or 4 beat kick to a 6 beat. That actually will drop my stroke rate, but dps will go up. Usually though, I try to maintain the same distance per stroke while increasing turnover, which requires pulling harder.

End of the day though, that's for you to figure out, and one of the ways that a coach is really valuable.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Swim WOD - December 1 [JasoninHalifax, turningscrews] [ In reply to ]
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Thanks, something to keep in mind/work on.
Never simple, this sport...
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Re: Swim WOD - December 1 [JasoninHalifax] [ In reply to ]
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WOD for December 1

Short version - 2500m/y
Warmup:
5x200 @ 15secs rest {
1st swim
2nd pull
3rd kick, every 4th length breast kick
4th alt drill / swim by 50
5th build
}

Set Zero
10x50 - build each 50 to about 90% effort (fast but smooth) Do these on an interval that gives you
about 15 seconds rest


Set 1
4x200 {
1) 75 steady / 50 fast / 75 steady
2) 50 steady / 100 fast / 50 steady
3) 25 steady / 150 fast / 25 steady
4) 200 fast
}
warmdown 200 kick/swim








Medium version - 4000m/y
Warmup:
5x300 @ 15secs rest {
1st swim
2nd pull
3rd kick, every 4th length breast kick
4th alt drill / swim by 50
5th build
}

Set Zero
10x50 - build each 50 to about 90% effort (fast but smooth) Do these on an interval that gives you
about 15 seconds rest

Set 1:
10 x 100 kick (no fins), alternate free and dolphin kick

Set 2
4x200 {
1) 75 steady / 50 fast / 75 steady
2) 50 steady / 100 fast / 50 steady
3) 25 steady / 150 fast / 25 steady
4) 200 fast
}

warmdown 200 kick/swim








Long version - 5800m/y

Warmup:
5x300 @ 15secs rest {
1st swim
2nd pull
3rd kick, every 4th length breast kick
4th alt drill / swim by 50
5th build
}

Set Zero
10x50 - build each 50 to about 90% effort (fast but smooth) Do these on an interval that gives you
about 15 seconds rest

Set 1:
10 x 100 kick (no fins), alternate free and dolphin kick

Set 2: repeat 3x [4x200
{
1) 75 steady / 50 fast / 75 steady
2) 50 steady / 100 fast / 50 steady
3) 25 steady / 150 fast / 25 steady
4) 200 fast
}
100 recovery after the 1st and 2nd sets]

after the 3rd set of 4x200, go straight into 200 warmdown



Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Swim WOD - December 2 [JasoninHalifax] [ In reply to ]
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What does "good breakout" mean?
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Re: Swim WOD - December 2 [madcapper2] [ In reply to ]
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that means you aren't losing speed or getting disrupted when you surface to take your first stroke. Typically, if you are working the breakout you will push hard off the wall, hard dolphin kicks until you surface (however many that is, 1, 2, 3, or more...) and about 2 or 3 hard strokes. Then cruise the rest of the length. This is working on that transition between the underwater and the regular stroke.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Swim WOD - December 2 [JasoninHalifax] [ In reply to ]
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I am done with short version today. I know it supposed to be easy, but IM is never easy to me :) Same with kick on back.

Guys, I wonder if you will be interested to track our yards/meters in excel spreadsheet? Something like that. If yes, we can ask Jason to put it in his first post.

https://docs.google.com/...17030602&vpid=D3
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Re: Swim WOD - December 2 [JasoninHalifax] [ In reply to ]
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WOD for December 2




(not sure what's going on with the formatting today??)

The pyramids weren't built in a day. Not hard today, just good form.






Short version - 2650m/y

Warmup: (800)

Do this continuous, straight from one to the next.

50 drill

100 swim free

150 pull

200 IM (fly as one arm fly, or other drill)

150 kick on back, no board

100 swim

50 stroke (non free)



Set 1 (20 secs rest) (1600)

100 IM - smooth

200 pull

300 swim, work on streamlines off each wall.

400 swim, count strokes on the first 25 of each 100. try to maintain consistent stroke count

300 swim, change breathing pattern i.e. if you normally breathe 2, breathe 3. or vice versa

200 pull

100 IM - smooth


Set 2 Warmdown (take 15 secs between each) (250)

25 good breakout

50 fast turn

100 build 2nd and 4th length.

50 easy scull

25 easy






Medium version - 3550m/y

Warmup: (800)

Do this continuous, straight from one to the next.

50 drill

100 swim free

150 pull

200 IM (fly as one arm fly, or other drill)

150 kick on back, no board

100 swim

50 stroke (non free)

Set 1 (20 secs rest) (2500)

100 IM - smooth

200 pull

300 swim, work on streamlines off each wall.

400 swim, count strokes on the first 25 of each 100. try to maintain consistent stroke count

500 swim, every 4th backstroke

400 swim, count strokes on the first 25 of each 100. try to maintain consistent stroke count

300 swim, change breathing pattern i.e. if you normally breathe 2, breathe 3. or vice versa

200 pull

100 IM - smooth


Set 2 Warmdown (take 15 secs between each) (250)

25 (work the breakout)

50 (work the turn)

100 build 2nd and 4th length.

50 easy scull

25 easy






Long version - 4900m/y

Warmup: (800)

Do this continuous, straight from one to the next.

50 drill

100 swim free

150 pull

200 IM (fly as one arm fly, or other drill)

150 kick on back, no board

100 swim

50 stroke (non free)



Set 1 (20 secs rest) (3600)

100 IM - smooth

200 pull

300 swim, work on streamlines off each wall.

400 swim, count strokes on the first 25 of each 100. try to maintain consistent stroke count

500 swim, every 4th backstroke

600 swim, every 3rd length build to race pace.

500 swim, every 5th length is stroke (in IM order)

400 swim, count strokes on the first 25 of each 100. try to maintain consistent stroke count

300 swim, change breathing pattern i.e. if you normally breathe 2, breathe 3. or vice versa

200 pull

100 IM - smooth

Set 2 Warmdown (take 15 secs between each) (500)

25 good breakout

50 work the turn

100 build 2nd and 4th length.

150 pull

100 swim

50 easy scull

25 easy



Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

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Re: Swim WOD - December 2 [JasoninHalifax] [ In reply to ]
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Might have to start writing down my times and sending them to you. Then, and only then, will I hold you liable as my coach.

Strava
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Re: Swim WOD - December 2 [bofferman] [ In reply to ]
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Sorry guys, no workout today. I fell victim to the soft kitty snuggling with me and fell asleep on the couch before I had a chance to post.

:-(

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Swim WOD - December 2 [JasoninHalifax] [ In reply to ]
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Yes, of course, blame the kitty :)))
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Re: Swim WOD - December 2 [Katia] [ In reply to ]
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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Swim WOD - December 2 [JasoninHalifax] [ In reply to ]
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Happens to the best of us. I used a fall back w/o

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody
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Re: Swim WOD - December 3 [JasoninHalifax] [ In reply to ]
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Today is just the masters workout I wrote for our club (modified an old one). Aerobic / threshold day. I just left the off times as we did them (bracketed times are what the faster lane did), feel free to adjust. In general, we were getting 15-20 seconds rest on the main set.

I thought it was tough, but I also had hardly eaten anything all day. Kinda low energy when I got to practice.

Oh, the ladies at masters were complaining that there was too much reading. The main set is just 100IM, 100free, then a number of 25's. repeat. repeat, repeat.

WOD December 3

Distance Group

Warm-Up
300 easy mix it up r = 30
300 pull (25 sculling 75 free) R=30
300 breathing 3 5, by the 25 R=30
Set#1
100 kick with fins @2:00 (1:45 - no fins)
4 x 25 kick no fins 25 flutter 25 dolphin @:30
100 kick with fins @2:00 (1:45 - no fins)
4 x 25 choice no fins 1 easy 1 fast @:30
Optional set if you want more:
8x200 pull @3:00
Set #2 you can leave out 1 stroke if necessary
100 IM mod @2:10 (1:45)
100 free threshold 1:50 (1:30) 800 free or 1500 free pace
8 x 25 free all out @:30
100IM mod @2:10 (1:45)
100 free threshold @1:50 (1:30) 800 free or 1500 free pace
6 x 25 breast all out @:35
100IM mod @2:10 (1:45)
100 free threshold @1:50 (1:30) 800 free or 1500 free pace
6 x 25 back all out @:35
100 IM mod @2:10 (1:45)
100 Free threshold @1:50 (1:30) 800 free or 1500 free pace
4 x 25 fly fast - @ :35
100 IM mod @2:10 (1:45)
100 free threshold 1:50 (1:30) 800 free or 1500 free pace

100 easy
3000 metres plus warm down, or 4600 plus warmdown with the optional pull set












Short Version
Warm-Up
200 easy mix it up r = 30
200 pull 25 sculling 75 free R=30
200 breathing 3 5, by the 25 R=30

Set#1
100 kick with fins @2:30
4 x 25 kick no fins 25 flutter 25 dolphin on your back @:50
100 kick with fins @2:30
4 x 25 choice no fins 1 easy 1 fast @:50

Set #2
100 IM mod @2:45
100 free threshold 2:30
6 x 25 free all out @:45
100IM mod @2:45
100 free threshold @2:30
4 x 25 1-free 1-stroke all out @:45
100IM mod @2:45
100 free threshold @2:30
2 x 25 back all out @:45
100 easy

2000 metres plus warmdown


Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Swim WOD - December 3 [JasoninHalifax] [ In reply to ]
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This is awesome! Going to do this workout tomorrow morning...Thanks for doing this

"It's Simple, if it jiggles, it's fat" Shwarzenegger
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Re: Swim WOD - December 3 [JasoninHalifax] [ In reply to ]
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Nice workout today. Did shorter version. Struggled a little due to 14 mile run couple hours earlier. Put me over 20K for the week.

Let food be thy medicine...
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Re: Swim WOD - December 3 [JasoninHalifax] [ In reply to ]
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December 5 WOD
Long and Strong today.

5500 (short option - 4100)

Warmup - 1250
250 swim
250 kick
250 pull
250 swim (alternate free / back by 50)
250 drill


set 1 - 500
10x50 @ 1:00 (build - should be getting plenty of rest, around 20-25 secs)


Main Set - 3000 (1600) - number in brackets is the short option
8(4) x200 (descending to 90% effort or so. should be roughly 1500 to 800 pace) (20-30s rest**)
100 easy
8(4) x100 (descending to 90% effort or so. should be roughly 800 to 400 pace) (20-30s rest)
100 easy
8(4) x 50 (every other one fast - 200 pace) (15-20s rest)
100 easy

Finish up with some speed

20 x 25 - every 3rd flat out. Do 2 different strokes, whatever order you want.

250 warmdown


**where it indicates 20-30s rest, that means pick an off time that gives you 20-30 secs rest. i.e. if you know you are going to swim 2:30 to
2:40's on the 200's then do the 200's on 3:00


Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Swim WOD - December 3 [JasoninHalifax] [ In reply to ]
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Thanks for doing this. Seeing these workouts written out is really helping me get my yardage up for a winter swim build. Also nice knowing others are tackling it.
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Re: Swim WOD - December 7 [JasoninHalifax] [ In reply to ]
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Just FYI, I'm finding that I don't always have time to post these every day. Yesterday I was running around all day doing Christmas stuff with my wife and mother-in-law. Christmas parties, etc etc. I'll try to do at least 4 per week though.

December 7 WOD

Stroke stroke...

Pick one or two non-free stroke for this one

warmup
300 swim (every 3rd length stroke drill)
300 kick (2x 25 flutter, 25 dolphin, 25 flutter, 25 breast, 50 back no board)
300 pull (every 3rd length stroke)

6x {
150 free moderate @2:30 (guideline should be getting 25-30 secs rest)
100 stroke (can do 3 left/3 right/3 full drill if butterfly) @ 1:45 (15-20s rest)
50 free @50 (15s rest)
}

optional:
12 x 100 descend 1-4 @1:40 (20-25 secs rest)


6x {
25 free @ :40
25 stroke (stroke count) @ :40
25 free @ :40
25 stroke fast @ :40
}

200 easy kick / pull

total: 3500 (4700)

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Swim WOD - December 9 [JasoninHalifax] [ In reply to ]
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The December 9 workout is just one set. That's it, nice and simple. Take 20-30 seconds rest between repeats.


8 x 200 (alternate 200 swim, 200 kick - descend the swims. use the first 2 or 3 as warmup, and mix the flutter kick with dolphin and/or breast)
8 x 100 (descend 1-4, #'s 4 and 8 should be FAST)
8 x 50 (25 stroke/25 free)
8 x 25 (one easy, one fast - extend dolphin kicks off the wall on the fast ones, at least 4 kicks, preferably 6 or 7)

200 easy


3200 total


(short version - do 150's instead of 200's, and 75's instead of 100's, and do each distance 6x through)
(longer version - do 12x through each distance)


Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Swim WOD - December 12 [JasoninHalifax] [ In reply to ]
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t's been a couple of days. You might have noticed a theme with these:


  • not a lot of pulling. I tend not to like pulling as a prescribed main set. Now, if you are fatigued from a run or bike, then the pullbuoy might help you get through the session, so that's fine. But, for the most part, you get enough pulling work from swimming.
  • Lots of kicking. Developing an effective kick is important, so that you can use it effectively and efficiently. The reason for working the kick in isolation is that a lot of people don't work their legs enough in swimming. For swimming fast, you need legs. They are the first to go when sprinting, and when you lose the legs, the upper body tends to go as well.
  • Minimal toys. Kickboard, occasionally a pullbuoy. That's really it. I don't even use a lot of paddles, I suppose on days that I do I would call that a drill.
  • Lots of stroke work. Many of the best freestylers are also either awesome backstrokers or butterflyers (or both). Developing those 2 strokes in particular has carryover to freestyle.
More thoughts on kicking at a later date. I want to play around with a couple of things myself in practice.

Today's workout is focused on speed. A bit of aerobic stuff to start off, then go fast.




Medium and Long

W/up (600)
200 free/back
200 pull
200 kick (mixed)

(optional 600- still warmup) 8x75 (25 kick, 25 drill, 25 swim) building effort each 75.

pre-set (500)
4x125 (do each 125 as IM down, free back. i.e. 25fly, 25free, 25back, 25free, 25breast)

aerobic (1000)
10 x 100 @ T+20 (T is 1500 race pace. If you are a 22:30 1500 swimmer, then you'll be doing these on 1:50, and hold 1:30's)

Sprinty stuff (1400) - do these all as first one easy, second one fast. rest interval isn't that important, you should be fairly well recovered. On each fast
effort, make sure you are going faster pace than the previous fast effort. Means doing a little bit of math in your head during the recovery swim. On the 175, try
to match your 200m PB, if you know it. i.e. if you've done a 2:20 in a meet for the 200, then you are trying to hit 2:20 for the 175.
2 x 175
2 x 150
2 x 125
2 x 100
2 x 75
2 x 50
2 x 25
Feeling ambitious? Do that last set again.

warmdown- at least 200.

Medium version - 3500 plus warmdown.
Longest version - 5500 plus warmdown.





Short version
W/up (600)
200 free/back
200 pull
200 kick (mixed)



pre-set (500)
4x125 (do each 125 as IM down, free back. i.e. 25fly, 25free, 25back, 25free, 25breast)


aerobic (500)
5 x 100 @ T+20 (T is 1500 race pace. If you are a 22:30 1500 swimmer, then you'll be doing these on 1:50, and hold 1:30's)


Sprinty stuff (750) - do these all as first one easy, second one fast. rest interval isn't that important, you should be fairly well recovered for the fast efforts. On each fast
effort, make sure you are going faster pace than the previous fast effort. Means doing a little bit of math in your head during the recovery swim. Make sure all the fast ones are done with excellent form.

2 x 125
2 x 100
2 x 75
2 x 50
2 x 25

warmdown- at least 200.

total - 2350 plus warmdown.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Swim WOD - December 14 [JasoninHalifax] [ In reply to ]
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WOD - December 14

Today's workout is a variation of what I did at masters last night.

Warmup (1200)
800 SKPS - gradually build intensity.
4 x 50 kick descend 1-4 @1:10 (around 20 secs rest, not challenging)
8 x 25 kick (underwater dolphin to at least 10m, easy kick to the wall) @:40 - use fins if necessary.

Main Set (1400)
8 x 100 build - (i.e. progressively faster within each 100) Do #'s 2, 5, and 8 non-free or IM.
4x {
2x25 @:30
- both 25's should be the same stroke. Do at least one time through the set as a non-free stroke.
- do the first one quick, but controlled. Looking for excellent technique at speed.
- do the second one flat out.
100 moderate.
}

300 warmdown (SKP)

Total:2900




longer option - repeat the main set 1x (4300), or 2x (5700)
short option - cut the 8x100 to 4x100, and eliminate the 4x50 kick.


Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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