Summer 2008

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, 3^rd 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