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