Summer 2008 Workouts
Microcycle 1
Monday (Test Set/Lifting)
Swims
Week 1 (April 21)
400Warmup (focused on body position drills, rotation, undulation, long spine)
8x50 Free Kick (25left side, 25 right side) @ 3:00
(34,35,37,39,40,42,43,41) Avg 38.875
100yds easy loosen up
Total = 900yds
Week 2 (April 28)
400WU
8x50 Fly from blocks @ 3:00
(26,28,28,28,29,30,31,32) Avg 29
250 cool down
Week 3 (May 5)
400WU
8x50 Breast from push @ 3:00
(35,35,36,37,36,40,41,43) Avg 37.85
250 cool down and video technique
Week 4 (May 12)
400Rev IM (kick/swim)
8x50 Back from Start @ 3:00
(28,30,31,30,31,32,33,33) Avg 31
200 cool down and video
Week 5 (May 19)
400 Rev IM (Kick/Swim)
6x100 Fly @ 7:00
(1:04, 1:08, 1:11, 1:10, 1:08, 1:12) Avg 1:08.83
Week 6
OFF (Memorial Day)
Week 7 (June 03)
400 Rev IM video
8x50 Breaststroke @ 3:00
(:35,:36,:36,:36,:36,:37:36,:36) AVG :36 Maintained momentum better by drawing my heels up through the insweep of the pull and driving heels back through recovery. Got a video of it too
Cool Down
Week 8
Shoulder felt sore, strained?
1x50 free ( :25)
Week 11
8x50 Fly @ 3:00
(27,27,27,29,28,28,28,29) Avg 27.875
Improved body position after watching videos of my fly. Video taped the set from side view underwater
Week 12 (July 1)
8x50 Backstroke @ 3:00
(29,30,31,30,31,31,32,30) Avg 30.5
Improved body position with video and had great distance per stroke, Video taped from front view. Maybe looking back at side view I had a bit too much hip rotation and could use a bit more torso rotation, maybe not though. Probably the biggest speed loss was not getting a good whiplike action of each kick while keeping streamline.
Lifting
Week 1 (April 21)
3x{:30 explosive leg press, 2:00 rest}
(540lb, avg hr 167bpm) Lower back a bit sore, did full ROM
3x{20xDecline DB BP, 2:00 rest}
(65’s, avg hr ?) Hard to finish 20reps on last set, felt very tight
3x{20xRev Grip Chin, 2:00 rest}
(150lb, avg hr?) maybe try 145 or 140 next time got too tight at 13 reps
Week 2 (April 28)
3x{:30 explosive leg press, 2:00 rest}
(540x21, 157bpm) (540*17, 167bpm) (540*15, 163bpm)
3x{20xDecline BP, 2:00 rest}
(60’s*20, 140bpm) (65’s*20, 141bpm) (75’s*15, 150bpm)
3x{20xRev Grip Chins, 2:00 rest}
(140*20, 167bpm) (140*17+3, 167bpm) (140*20, 175bpm) Kipped
Week 3 (May 5)
3x(:30 explosive leg press, 2:00 rest)
(540*20, 169) (540*19) (540*15)
3x(20xDecline BP, 2:00 rest)
(70’s*20) (75’s*18+2, 160bpm) (75’s*12+3)
3x(20xRev Chin, 2:00 rest)
(140*20, 168bpm) (140*20) (140*11+5+4, 168) no kipping, was harder
Week 4 (May 12)
3x(:30 explosive leg press, 2:00 rest)
(450*28, 155) (450*27,160bpm) (450*26,180bpm) Everyone was using 45 plates
3x(20xDecline BP, 2:00 rest)
(70’s*20, 150bpm) (70’s*16+2,152bpm) (70’s*10+2, 151bpm)
3x(20xRev Chin, 2:00 rest)
(140*20,164bpm) (140*18+1, 168bpm) (140*16+2, 167bpm) Very tired.. Could barely move arms!
Week 5 (May 19)
3x(:30 explosive leg press, 2:00 rest)
(540*25, 159) (540*20, 169) (540*17, 175)
3x(20xDecline BP, 2:00 rest)
(70’s*20) (70’s*13+2) (70’s*10+4) A lot better form
3x(20xRev Chin, 2:00 rest)
(140*20, 154bpm) (140*14+4,163bpm) (140*10+5, 161) Good form! Bad effort
Week 6
OFF (Memorial Day)
Week 7 (June 04)
3x(:30 explosive leg press, 2:00 rest)
(540*26, 120bpm) (540*25, 141bpm) (540*17, 123bpm) Quads hurt at knee on last round
3x(20xDecline BP, 2:00 rest)
(70’s*20, 120bpm) (70’s*20, 111bpm) (70’s*14+2, 123bpm) lacked depth on last 2 sets
3x(20xRev Chin, 2:00 rest)
(140*20, 157bpm) (140*16+4, 157bpm) (140*11+7, 163bpm) Kipped on last set
Week 8 (June 11)
3x(:30 explosive leg press, 2:00 rest)
(540*26, 120bpm) (540*25, 141bpm) (540*17, 123bpm) Quads hurt at knee on last round
3x(20xDecline BP, 2:00 rest)
(70’s*20, 120bpm) (70’s*20, 111bpm) (70’s*14+2, 123bpm) lacked depth on last 2 sets
3x(20xRev Chin, 2:00 rest)
(140*20, 157bpm) (140*16+4, 157bpm) (140*11+7, 163bpm) Kipped on last set
Week 9
3x(:30 explosive leg press, 2:00 rest)
(540*24, 163bpm) (540*18, 175bpm) (540*16, 165bpm) Quads hurt on sides on last round, played with getting full ROM through press
3x(20xDecline BP, 2:00 rest)
(65’s*20, 150bpm) (65’s*20, ?) (65’s*14+6, 164bpm) Improved form, Dull ache in shoulder after workout
3x(20xRev Chin, 2:00 rest)
(135*20, 177bpm) (135*20, 180bpm) (135*10+8, 178bpm) A lot better form, biceps lots had lots of pain.
Week 10
3x(:30 explosive leg press, 2:00 rest)
(540*19, 152bpm) (540*21, 160bpm) (450*26, 162bpm) Tried each different setting, 3rd position worked best still, some made knees irritated
3x(20xDecline BP, 2:00 rest)
(65’s*20, 170bpm) (65’s*20, 152bpm) (65’s*15+3, 153bpm) Great form, Sun burn on shoulders prevented good workout
3x(20xRev Chin, 2:00 rest)
(135*20, 170bpm) (135*15+5, 167bpm) (135*15+5, 168bpm) No kipping at all, biceps hurt so very bad.
Week 11
3x(:30 explosive leg press, 2:00 rest)
(540*30, 161) (540*30, 168) (540*30, 179) Right knee felt a bit stressed on first set
3x(20xDecline BP, 2:00 rest)
(65’s*20, 160bpm) (65’s*13+4, 158bpm) (65’s*10+7, 159bpm) Shoulders felt very tired
3x(20xRev Chin, 2:00 rest)
(135*20,170bpm) (135*18+2, 178bpm) (135*12+6, 168bpm) Biceps Hurt, but best form ever!
Week 12
3x(:30 explosive leg press, 2:00 rest)
(540*30, 159bpm) (540*30, 181bpm) (540*28, 182bpm) Great form, stopped too early on last set
3x(20xDecline BP, 2:00 rest)
(65’s*20, 156bpm) (65’s*19, 164bpm) (65’s*15+3, 161bpm) Very good, more balanced when tired
3x(20xRev Chin, 2:00 rest)
(135*20, 175bpm) (135*20, 185bpm) (135*10+7, 174bpm) Pressed belly against pad, biceps tight again, but more reps!
Tuesday (Sprint & Aerobic)
Week 1 (April 22)
400 WU (worked on undulation 2 undulation fly kicks per stroke, rotation backstroke/freestyle)
12x25 @ 1:30 (3 each stroke IM order)
150 easy
4x100 Butterfly @ 1:35
50 easy
4x100 Free Kick @ 1:55 (made 1:48ish’s)
50 easy
4x100 Backstroke @ 1:35 (bad hand entry and no straight arm recovery=sore shoulder & late catch)
50 easy
4x100 breast kick @ 1:55 (made 1:47’s) Worked on posture and dry hips/back
150 easy
Total = 2750yds
Week 2 (April 29)
400 WU
12x25 @ 1:30 (3 each stroke)
100 easy
5x100 Butterfly @ 1:35 (made 1:19 too fast first one?)
50 easy
5x100 Back Kick @ 1:50 very tiring keeping posture and fast kicks!
50 easy
5x100 Breast @ 1:45 (very hard to get back into streamline after pull and still do a fast kick)
50 easy
5x100 Free Kick @ 1:55
200 easy
Total = 3150yds
Week 3(May 6)
400 WU
12x25 @ 1:30 (3 each stroke) Video taped
100 easy
6x100 Butterfly @ 1:35 (did single arm at times when hard to maintain technique)
6x100 Back Kick @ 1:50
6x100 Breast Swim @ 1:55 (my kick was not moving me very much)
6x100 Free Kick @ 1:50
200 easy
Total = 3400yds
Week 4(May 13)
400 WU
12x25 @ 1:30 (3 Each stroke) Video taped
150 easy
6x100 Fly Kick @ 1:45
6x100 Back @ 1:35
6x100 Breast Kick @ 1:55
6x100 Free @ 1:35
300 easy
3550yds
Week 5 (May 20)
400 WU
12x25 @ 1:30 3 each stroke Video’d a bit
100 easy
7x100 Butterfly @ 1:30
7x100 Back Kick @ 1:45
7x100 Breast @ 1:45
7x100 Free Kick @ 1:40
100 easy
3700yds
Week 6
400 WU
6x25 @ 1:30 IM order & 2 choice
100 easy
4x100 Butterfly Kick @ 1:40
4x100 Back @ 1:30
4x100 Breast Kick @ 1:55
4x100 Free @ 1:30
200 easy
Week 7 (June 05)
400 Rev IM warmup Single Arm drilling
12x25 @ 1:30 (3 each stroke IM order)
8x100 Butterfly @ 1:30
8x100 Back Kick @ 1:55 (Felt very hard to move my legs..)
8x100 Breast @ 1:35
8x100 Free Kick @ 1:45 (again hard to kick fast)
150 easy
Week 12 (July 02)
400 Rev IM warmup (50 kick, 50 swim) Video taped from side
12x25 @ 1:30
7x100 Butterfly Kick @ 1:30
7x100 Backstroke @ 1:25 close to being 1:20 pace
7x100 Breast Kick @ 1:45 close to 1:40 pace
7x100 Free @ 1:25 tried 1:20 but failed on number 4 with very tired shoulders and looking at video probably too much hip rotation and not enough torso rotation. Great kick and breathing though.
150 cool down & stretch
Wednesday
Kick Test Sets
Week 1 (April23)
400 WU goal focus
8x50 Free @ 3:00
(24,26,27,27,28,28,29,28) avg 27.125
200 cool down
Week 2 (April 30)
400 WU
8x50 Fly Kick @ 3:00
(37,37,37,37,36,38,38,37) avg 37.125
200 easy with technique video analysis improvements
Week 3 (May 8)
400 WU
8x50 Breast Kick @ 3:00 Kick started connecting after first 2
(42,41,40,39,38,37,39,37) Avg 39.125
100 easy
Week 4 (May 14)
400 IM kick swim
8x50 Back Kick @ 3:00
(32, 35,37.37,38,40,39,37) Avg 36.875
Week 5 (May 21)
400IM kick Swim with chute
6x100 Fly Kick on sides @ 7:00
(1:14, 1:18, 1:22, 1:20, 1:25) avg 1:16.5
200 easy quads very tight and sore
Week 6
400 WU
4x50 Free Kick @ 3:00 on sides
(35, 37, 38, 36) Avg 36.5
Week 7
400 WU
8x50 Breast Kick @ 3:00
(38,37,37,38,40,38,38,39) Avg 38.125
Week 10
400 WU
8x50 Free Kick @ 3:00
(33,34,34,34,34,34,36,35) Avg 34.25
Week 11
400 WU
8x50 Fly Kick @ 3:00
(34,35,36,35,36,36,36,37) avg 35.625
Week 12
400 WU
8x50 Back Kick @ 3:00
(37,39,42,42,40,41,40,41) Avg 40.25
Kicks were very stiff and slow…
Lifting
Week 1 (April 23)
3x(1:00 Hang Cleans, 3:00 Rest)
(45*17 HR 156)(95*10, 165)(95*10, 171)
2x(1:00 Lunge Walk, 3:00 Rest)
(20’s*25, 165) (20’s*29, 176)
Week 2 (April 30)
3x(1:00 Hang Cleans, 3:00 Rest)
(95*12) (95*13, 194bpm) (115*8, 189bpm) Bad form last round
2x(1:00 Lunge Walk, 3:00 Rest)
(25’s*25, 178) (25’s*25, 181)
1:00 Hang Cleans to do a set without stopping with better form
(115*9, 201bpm)
Week 3 (May 8)
3x(1:00 Hang Cleans, 3:00 Rest)
(115*11, 182) (115*9, 201bpm) (115*8, 181bpm) Made sure to pull up and not jerk the bar back at all going into the partial squat
2x(1:00 Lunge Walk, 3:00 Rest)
(25’s*29, 189bpm) (25’s*26, 179bpm) Maybe use 20lb dumbbells next time curls were using momentum because couldn’t lift
Week 4 (May 14)
3x(1:00 Hang Cleans, 3:00 Rest)
(115*12, 167bpm) (115*10, 179bpm) (115*8, 178bpm) Reviewed video and had no wrist flexion and barely any squat all knee bend. Will have to improve next time & go faster.
2x(1:00 Lunge Walk, 3:00 Rest)
(20’s*31, 169bpm) Too light, Great Form though (25’s*30, 176bpm) Good Form
Week 5 (May 21)
3x(1:00 Hang Cleans, 3:00 Rest)
(115*9) (115*11, 218bpm) (115*8, 185bpm) Improved wrist flexion, not dropping hips fast and fluent enough.
2x(1:00 Lunge Walk, 3:00 Rest)
(25’s*27, 175bpm) (30’s*19, 169bpm) Biceps reached fatigue too quick on 30’s
Week 6
1:00 Hang clean Presses
(115*13, 181bpm)
1:00 Lunge Walk
(25’s * 30, 183bpm) Used grunting!
Week 7
3x(1:00 Hang Cleans, 3:00 Rest)
(115*9, 178bpm) (115*8, 178bpm) (115*7, 168bpm) Dropping hips without enough pull up, so I skinned my thumbs on last set so I couldn’t continue…
2x(1:00 Lunge Walk, 3:00 Rest)
(25’s*30, 160bpm) (30’s*29, 179bpm)
Week 8
3x(1:00 HCP, 3:00 ResT)
(45*19, 163) shoulder still felt sore so didn’t do any more
2x(1:00 LW, 3:00 Rest)
(30’s*20, 170bpm) (30’s*26, 176bpm) (30’s*21, 176bpm)
Week 10
3x(1:00 HCP, 3:00 ResT)
(115*16, 200Bpm) (115*9, 228bpm) (115*10, 192) Better Cleans this time, didn’t skin thumbs like last times. Wrists/Forearms were dead tired. Didn’t need a deep squat any more.
2x(1:00 LW, 3:00 Rest)
(30’s*25, 180bpm) (30’s*23, 189bpm) Good Curls, biceps felt incredibly tight
Week 11
3x(1:00 HCP, 3:00 ResT)
(115*7, 142bpm) (115*15, 160bpm) (115*12, 179bpm) wrists were hurting for some reason on first set, then they felt better for the rest
2x(1:00 LW, 3:00 Rest)
(30’s*20, 170bpm) Right knee was hurting non stop on last couple reps so I stopped. I did use my knee lifeguarding today to get out of the pool, I put all my weight right on it ouch!
Week 12
3x(1:00 HCP, 3:00 Rest)
(115*12,184bpm) (115*11,190bpm) (115*10,185bpm) Need deeper squats
2x(1:00 LW, 3:00 Rest)
(30’s*22, 179bpm) (30’s*23, 186bpm) Very slow curls, tight biceps
Thursday
Week 1 (April 25)
400 Warmup
8x(4x12.5 @ :45) 2x each IM Order. 50 easy after each stroke
Use weights and chute on first 6 of each stroke. Last 2 no equipment
I used 2.5 lbs on legs and 2lbs on hands and chute. Way too much. Need probably 1lb on each leg and in each hand so I do not hurt my shoulder by riding too low in water and recovering with too much resistance
4x100 Fly kick @ 1:45
4x100 Back Kick @ 1:45
4x100 Breast Swim@ 1:40
4x100 Free Swim @ 1:30 Shoulder Sore Need to alternate swims and kicks
100 easy
Total=2300yds
Week 2 (May 1)
400 WU
8x[4x12.5 @ :45] IM order first 6x12.5 equip last 2x12.5 no equip
200 total cooldown between sets
5x100 Fly Kick @ 1:45
5x100 Backstroke @ 1:35
5x100 Breast Kick @ 1:55
5x100 Freestyle @ 1:35
200 cool down
Week 3 (May 9)
400 WU
8x[4x12.5 @ :45] IM order first 6x12.5 equip last 2x12.5 no equip
50 easy between strokes
6x100 Fly Kick @ 1:45
6x100 Back Swim @ 1:35
6x100 Breast Kick @ 1:55
6x100 Free Swim @ 1:35)
200 easy
Total = 3400yds
Week 4(May 15)
400 WU
8x[4x12.5 @ :45] IM order first 6x12.5 equip last 2x12.5 no equip
50 easy between strokes
100 easy
6x100 Fly @ 1:35
6x100 Back Kick@ 1:45
6x100 Breast @ 1:55
6x100 Free Kick @ 1:50
200 easy
Total=3450yds
Week 5 (May 22)
400 Rev IM Kick/swim
8x[4x12.5 @ :45] IM order first 6x12.5 equip last 2x12.5 no equip
50 easy between strokes
100 easy
7x100 Fly Kick @ 1:45
7x100 Back @ 1:35
7x100 Breast Kick @ 2:00
7x100 Free @ 1:35
Week 6
Had to work and coach all day and do CPR…
Week 7
400 Rev IM Kick/swim
8x[4x12.5 @ :45] IM order first 6x12.5 equip last 2x12.5 no equip
50 easy between strokes
50 easy
8x100 Fly Kick @ 1:35 (kept angle at hips more streamlined, used abdominal undulation)
8x100 Back @ 1:25 (again flattened the bend in my hips by tightening the glutes and I had a great hand entry or so it felt along with staying on sides)
8x100 Breast Kick @ 1:50
8x100 Free @ 1:20 (got a 6 beat kick going the whole way, bad turns in video)
100 easy cool down and stretched for 15 minutes
Week 12 (July 3)
400 Rev IM kick/Swim
8x[4x12.5 @ :45] IM order first 6x12.5 equip last 2x12.5 no equip
50 easy between strokes
50 easy
7x100 Fly @ 1:35 ( good flat hip angle during recovery, lacked wide bent elbow catch, good posture)
7x100 Back Kick @ 1:45
7x100 Breast @ 1:45
7x100 Free Kick @ 1:50
100 easy
