Fall 2010 (post sinus infection workout)

Swim

1) Choice warm-up

2) 6 sets of:

a. 100 Fly drills alt by 25's: Dolphin Dips hands @ sides / right arm reg modified / left arm reg modified / alt arm reg modified [@ 2:00]

b. 50 back kick sprint [@ 1:00]

3) 6 sets of:

a. 200 Free swim HYPOXIC alt by 25's:

i. Even #'s: all the same number of breaths (ex: every 2 strokes)

ii. Odd #'s: decrease number of breaths by 25 (ex: Every 2 strokes on lap 1/ every 3 strokes on lap 3 / every 4 strokes on lap 5 / every 5 strokes on lap 6...). If possible, add 1 stroke per lap on each 25 on successive 200's. May use paddles and fins.

b. 100 Fly Kick alt by 25: right side / back / left side / belly. Take enough rest to make Hypoxic 200's but the least amount possible (try 20sec)

4) 8 sets of:

a. 100 Back stroke drill alt by 25's: 3 count right arm only / 3 count left arm only / double

arm / alt 3 count switch. Every other 100 w/paddles or DB's & CHUTE

b. 50 Free Kick w/ or w/o ankle weights

c. (20 sec rest and repeat)

No strength till infection gone.

TABATA Strength Workout

Read the article on the Tabata protocol: http://www.tabataprotocol.com/

The original Tabata Protocol requires the following:

• 5 minutes of warm-up
• 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
• 2 minutes cool-down

Lifting Version: (20 sec all out / 20 sec rest per exercise - 6 to 8 sets with same weight until you can't maintain continuous reps during the active 20 sec sets) that I posted on Facebook about a month ago and use that as your training interval in the weight room for exercises of your choice in each of the major swimming muscle groups starting from largest to smallest:
suggestions:
Lats (single arm bent rows),
Legs (squat jumps w/ wts),
back (bentover lateral raises),
pecs (incline flies),
shoulders (seated single arm scapular squeezing overhead press),
biceps (back to the wall, single arm DB curls)

To clarify:
assuming that you choose sq jumps for your legs: you grab 2 x 40 lb DB's and do as many sq jmps as you can for 20 sec; then take 20 sec - only - rest and perform another set and so on until you are forced by pain to stop during one of the next 4 to 6 sets.

Spring 2011 Aerobic Base 4-week Cycle

Re-develop Aerobic base by training every other day for the next month as follows:

4 Cycles of 6 Days each.

Week 1

Day 1

1) 400 choice warmup
2) 4 x 100's Butterfly drill (use snowangels)
3) 4 x 100's Backstroke swims
4) 4 x 100's Freestyle kicks
** warmdown 100 after #'s 2 & 3 and 200 after #4

Day 3

1) 400 choice warm up
2) 5 x 100's Freestyle drills
3) 10 x 50's Butterfly swims
4) 4 sets of 5 x 25's backstroke kicks alt by set w/ equip
** warmdown 100 after #'s 2 & 3 and 200 after #4

Day 5

1) 400 choice warmup
2) 6 x 100's Backstroke drills
3) 3 x 200's Freestyle swims hypoxic:6-2/5-2/4-2/3-2
4) 8 x 75's Butterfly kicks alt by 25's: right side/back/l side
** warmdown 100 after #'s 2 & 3 and 200 after #4

Day 2, 4, 6 - Off

NOTE: Week 1
Day 1 is 400 y per set
Day 3 is 500 y per set
Day 5 is 600 y per set

Week 2: add 100 y to each set each day 1-3-5

Week 3: add another 100 y to each set each day 1-3-5

Week 4: add another 100 y to each set each day 1-3-5

Strength Training

Week 2, Day 1 begin strength as follows:

20 sec of 1/0/1 rep speed followed by 20 sec rest - perform only 2 sets of exercise (except bears/deadlifts):

1) Bears - ONLY 1 set as usual, full ROM ~2:00 to completion

2) Wide grip lat pulldowns

3) Squat Jumps - No rep speed requirement, just get BELOW parallel each squat w/explosive jumps

4) Decline Dumbell Flies

5) Deadlifts - 2 sets
1st: 5 reps - increasing weight ~5-15lb? after each rep
Weight for 2ed set is same as LAST weight in 1st set being enough to almost reach failure @ end of 2nd set
2ed: 5 reps w/ chosen wt - complete
pause and re-grip between each rep

6) Seated Overhead Presses

7) Hamstring curls

8) Simultaneous arms Bicep curls standing
back against wall

Technique problem/solution flow chart.

Butterfly
- I just feel slow
1) Are hips popping out each kick?
2) Is it your pull making you slow? (Check pull flowchart)
3) Is it your kick making you slow? (Check kick flowchart)
3) Are you reaching hands in front of shoulders or entering wide?



Backstroke
-KICK is slow
1) Are you streamlined? (Ribs in, hips/base of neck/quads @ surface)
2) Are your feet pointed too much/too little? (Feet should be pointed comfortably with 7/10 TONE)
3) Are you kicking with BOTH knee and hip simultaneously? (The knee and hip should be timed simultaneously for maximum power through each kick. This allows for BIG POWER with a LITTLE KICK)

-I feel weak when pulling
1) Is your body position correct? (Base of neck/hips at surface)

-I can't feel resistance when pulling
1) Is your body position correct? (Base of neck/hips at surface. If not correct angles have all probably changed causing the problem)
2) Are you anchoring arm with a SNAP of the base of hips using the cross over kicks.
3) Are you leading with the ELBOW through the pull with the hand following closely behind?

-JUST FEEL SLOW (not pull or kick then probably Body Position)

-Can't get intensity/Heart Rate up?




Freestyle

January 2011 cycle 1

Workout #'s 1, 4, 7

(of 9 day cycle)

1) Warm up choice (300 - 500 yds)

2) Rest 10 min

3) Test set of

6 x 100's dive sprints - choice of one stroke compare to earlier performance

50 -100 y warmdown swim/kick after each 100

4) 9 x 100's moderate speed with zoomers (1:45) alt stroke by 100's

5) 3 sets of 5 x 50's Bittinger - 1 set of each stroke

Each on 10min

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Strength training

3 sets of:

(1) 4 x BEARS w/ rollouts (around 2 min to finish)
keep your squat depth and all around good form

(2) Wide grip chins - to failure + 1 x 10 sec negative

(3) "Sweet-Spot" Squats - at least 20 reps per set

(each rep ROM is +/-20deg of parallel thighs to ground)

(4) Standing DB Bicep CURLS

Workouts #'s 2, 5, 8

(of 9 day cycle)

1) Choice warmup

2) 6 sets of 4 x 100's alt by set:

(1) fly swims - (2) free kick - (3) Back swim
(4) fly kick - (5) free swims - (6) back kick

Use Dumb Bells or wrist wts on swims
Use Zoomers on kicks

[ Swim/kick fast enough interval to
Barely make the last 100 in each set]

[ Perform 200 yd warmdown after
Each swim set & 100 after each
kick set ]

3) 6 sets of 4 x 12.5's alt by set: same order
as #2 above - use no equip on swim
sets and Ankle weights on kick sets

4) 200 choice warmdown

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Day 3, Day 6 & Day 9: OFF