3-27-25 Control Your Speed

Warm Up 800/20:00

2x150 @:15s Rest -50 Swim -50 Kick -50 Swim

3x100 @:15s Rest #1.Drill (choice stroke)  #2.Pull(breathe every 3)  #3.Build(focus on stroke count)

4x50 @:10-15s Rest Descend 1-4.

4x25 @:10s Rest -Odds Scull -Evens Lowest Stroke Count Possible 

Pre Set 600/15:00

6x100 @:10-15s Rest Descend 1-3, 4-6

#1. And #4. Cruise (Zone 2)

#2. And #5. Strong Aerobic Pace (Zone 3)

#3. And #6. Threshold Pace (Zone 4)

A. 900/20:00

2x50 @:15s Rest Ascend From Zone 4 to Zone 3

2x100 @:30s Rest Build to Fast

1x200 @:20s Rest Even Split (Zone 4) 

1x300 @:10-30s Rest Descend by 100 Zone 2-4

1x100  Active Recovery

B.900/20:00

1x300 @:20s Rest Ascend From Zone 4-2

1x200 @:15-30s Rest Neg Split (Zone 3-4)

2x100 @:15-30s Rest -25 Zone 3. -50 Zone 4. -25 Zone 3.(Middle 50 Fast)

2x50  @:15s Rest -25 Zone 3 -25 Zone 5(Maintain Stroke Count)

1x100  Active Recovery 

C. 600/15:00

3x100 @:15s Rest Descend 1-3

12x25 @:10-15s Rest  Choice Stroke-Odds  Zone 3 -Evens Zone 5

Cool Down 300/5:00

100 Back 

100 Free

100 Drill/Swim by 25

4100 Yards 95 Minutes

3-8-24 The Lactate Lab

Warm Up 1000/25:00

400 Free Loosen

300 -50 Back -25 Breast

200 -50 Breast -25 Back

100 I.M

Threshold Test Set 600/10:00

3x200 @:30s Rest Best Average(As Fast as you can Hold)

-Average 100 Pace = Threshold Pace

*Example If you Go 2:30 your T Pace is 1:15

Main Set 2250/50:00

3x300 @:30s Rest  -Threshold Pace +3/100 -Control Stroke Rate 

2x200 @:10-20s Rest Threshold Pace

4x100 @:10-20s Rest Threshold pace -1 

4x50 @:15s Rest Threshold Pace -2

6x25 @:15s Rest Sprint

1x200 Pull Breathing 3-5-7-3 by 50 

Cool Down 300/5:00

50 Double Arm Back Stroke W/ a Breast Kick

100 Free

100 Kick

50 Scull

4150 Yards 90 Minutes

Tuesday 1/6

500/400 FR (75 swim - 25 drill - 25 kick)
6/3 x 50 IMO (no FR) drill / swim @ 1:00 / 1:15 / 1:20

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• Remember your T-Pace...think back! These 100s will be speedy! T-Pace + :05-:08 sec. Use the range to put your time at an easy-to-calculate interval.
• If you don't know your T-pace, give yourself an interval that will give you no more than min 5-10 max secs rest. 
• Try to even split your 100s = go the same time for all 3!

200 cruise rest :30 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00

150 cruise rest :20  sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00

100 cruise rest :15 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00

50 cruise rest :10 sec
3/2 x 100 @ T-Pace + :05-:08 sec
50 recovery @ 2:00

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300/200 pull w/ or w/o paddles breathing 3-5-3-7 by 25

3000/2200

Tuesday 12/16

Today we are going to start assessing our progress. The set we do today, make note of it, as you will see it in the future! GET YOUR THINKING CAPS ON!

During the main set you will choose 1 of the following to find your Threshold Pace (T-Pace):

1. 1000 for time
2. 3 x 300 @ :30 rest
3. *3 x 100 @ :20 secs rest *for beginning swimmers only

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5/3 x 200 @ :20 secs rest     odds: 75 swim / 25 kick
                                         evens: 50 FR / 100 IM drill / 50 FR
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Choose 1:

1000 for time

• T-pace = Take your total time and divide it by 10. That's your average pace per 100 yards (i.e. 12:30 = 1:15)

3 x 300 @ :30 rest

• Each swim should be within 15 secs of each other.
• T-pace = add all 300s and divide by 9. (i.e. 4:05, 4:10; 4:15 = 12:30 / 9 = ~1:13

*4 x 100 @ :20 secs rest 

• Each swim should be within 5 secs of each other
• T-Pace = Add all 100s and divide by 4

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Best Average (BA): Holding the fastest time that you can consistently swim each swim. Your pace on a best average set should be faster than your T-Pace, but not as fast as sprint pace.

6/3 x 100 FR holding BA @ 1:00 min rest

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4 x 75 IMO kick / drill / swim
100 easy


varies