Week 7 continues with the same format of warm-up exercises, core-centered body weight exercises and stretch cords.
Week 6 of dryland training continues to work on strengthening the core with snow angels, pelvic tucks and stretch cord rotations. Additional exercises for shoulder stabilization are also included.
This week we will be starting dryland using minimal equipment. Stretch cords and two rags if you have smooth floor or plastic plates if you have carpet. This workout is to be repeated 2-3 times this week. Add on reps as the exercises get easier.
General muscle group exercises listed. Options for machine, free weight or body weight included.
Thirty Minute body workout requiring no equipment.
60 Minute Swims
Time to build up some lactic acid! This sprint set seems benign, but if you get out of the water and sprint from a dive start on each repeat, you will get the most benefit. Teaching your body to operate on high lactate levels will enable you to slow down less as your race gets longer.
Happy Thanksgiving! This is a team building fun workout for everyone. The workout highlights turns, underwaters, reach and roll, kicking, and hand entry.
This workout was from April 28, 2021. It was one of the first workouts of the mini season, designed to ease you back in the water after a break from swimming.
Keep your head in line with your spine by keeping your chin tucked. Pretend you have a double chin. When you are breathing. pretend you are taking a bite from a cupcake sitting on your shoulder.
Concentrate on your form for this workout. Gradually add speed and try to keep your technique perfect.
For today’s workout, you can add a stroke for variety. Warm up a stroke or two in the warm-up and then swim one of those strokes in your build-a-stroke by 25s. The threshold endurance set is 250s.
During the 100 repeats, focus on one thing per 100. Check your time. Determine which area of focus helps you swim faster. Now apply that to the set of 125s. You will have extra rest, but the set also requires you to be 2s faster than threshold pace per 100ys.
The warm-up for this workout review the various positions in the pull: extension, catch, power diamond and exit. Then main set includes a basic endurance, threshold endurance and lactate production sets.
The main set starts with a basic endurance set. Think of this like a pre-set. Next is the threshold overload set. Keep the clock going between distances. The last set is a threshold set which may be swum 175 IM with only 25 fly.
Taking a break from distance training, the main set today is a set of 4 x 75 repeats with descending intervals. In between 4 x 75, there is a recovery 4 x 50 in which you can kick or pull.
Today’s drill is the finish scull. Start in a prone position, face in the water. Next bend at your elbows, keeping them near your hips. Move your forearms backward and outwards. Recover under water. Keep your palms facing backwards as long as possible to finish your stroke.
Taking a break from the distance workouts today. Our drill is catch up with the stick and without. Keep the non-stroking arm high. Main set is four rounds of sprints. Keep the same stroke for each round. (One round is 4 x 50 + 4: 25 + 2 x 50 sprint + 2 x 50 recovery
Time to review your head position. Is your chin tucked? Hold the paddle on the top of your head with water pressure. See if you can turn your head to breathe without disruptine the paddle. Main set includes an endurance overload threshold set where you are expected to hold your threshold pace MINUS 2s/100yds.
75 Minute Swims
This workout goes out to anyone who wants to swim the 200 without dying. The goal pace is a race pace 200. You have three opportunities to get it right. The first drill is a one arm pull with the opposite arm at side. Breathe on the non-stroking side. This drill forces you to use your hips and core to rotate. The second drill is like a doggie paddle, but with your head in the water watching your entry and catch. Make sure hands enter in front of shoulders, wrist stays straight and elbows are high.
This set is great pace work for a 500 or 1000. Start with your 500 or 1000 average pace per 100 yards. Then see how long you can hold that pace with the interval dropping 5s every repeat. If the interval doesn’t work for you, start with adding 20s to your 500 or 1000 pace. Then drop 5s on the interval every repeat of 4 x 100.
This workout is a bit of a recovery from Wednesday’s USRPT set. The main set is 10 x 125 alternating moderately hard and moderate. Some fun sculling drills are included.
Last day of USRPTs. If you are feeling especially fast, drop your goal time by 1s. If not, try to increase the number of reps before failure from last week.
This workout is a recovery workout for those who participated in yesterday’s meet or had a long weekend of training. The first part of the swim is to be done at about 70% of maximum speed. The heartrate set varies by age. For those between 30-50, wait until your HR goes down to 110-120bpm. For 50-60, 100-110 bpm, and for 60+, 90-100bpm. The last part of the workout is a lactate production set of 25s. Make sure you do an easy cool down.
After two hard workouts this week, this workout brings some recovery. No sprinting. The main sets are shorter distances at threshold pace. Keep working on head position and catch position with the vertical paddle and buoy drill.
We will be working on two new drills based on your freestyle videos. The first one enforces proper head position, which is a long neck with a tucked chin. Hold a flat paddle vertical to your head and swim. Breathe when you have to, but keep the paddle in place. The second drill promotes a high elbow catch. Get the skinniest pull buoy you can find – maybe a kids. You will be gripping it and initiating the catch twice and then pulling with the buoy in your hand. Make sure your elbow is pointing up and not to the side. The main set includes an overload endurance set. Set your goal times to be about 2 seconds under threshold per 100 yds.
This is week three of USRPT. You should be able to do more repeats without failing. If you can successfully complete this set, drop your goal time by one second for next week’s challenge.