WEEKLY TRAINING - 2013

8-9 swim (5000 - 7500m)

2 dryland: Pilates, dynamic mobility, flexibility, weights, core

1 rotator cuff

1 therapy: chiro, massage, ART (active release)
 
I mostly train solo and am currently designing high performance workouts for open water races. I warm-up and stretch/loosen with Pilates/yoga for 30 mins prior to every swim workout, mostly focusing on core and shoulder/lat flexibility. I full-body stretch again later in the day using the hot tub as an extremely beneficial recovery tool. I ice injury prone areas after training and also after every chiro adjustment.

 

OPEN WATER/DISTANCE TRAINING SETS

Sample warm up, warm down, and training sets are below, more workouts and sets will be posted ongoing. Focus zone is High Performance Endurance, incorporating Critical Speed (CS) and Anaerobic Threshold (AT) sets; Double Ups (pace), Double Downs (speed), and Negative Splits. 

WARM UP

5 X 200 on 3:20
5 X 100 on 1:40

8 X 50 on 1:00
4 X 100 on 1:40
2 X 200 on 3:20

WARM DOWN
10 X 50 on :55
 

1000m sets

200 on 2:50, 150 on 2:30, 100 on 1:25, 50 on :45
X 2

5 X 200 on 3:00

10 X 100 on 1:25

400 on 6:00, 300 on 4:25, 200 on 2:50, 100 on 1:15

1 X 500 on 7:30
2 X 250 on 3:30

1500m sets

3 X 500 on 7:30

5 X 300 on 4:40

6 X 250 on 4:00

7 X 200 on 3:05 + 100 on 1:15

10 X 100 + 50 K on 2:50

10 X 150 on 2:30

15 X 100 on 1:30

20 X 75 on 1:10

500, 400, 300, 200, 100 descending, on 10 secs rest (time)

1500 for time

2000m sets

4 X 500 on 7:30

2 X 1000 on 15:00

1 X 1000 on 15:00
2 X 500 on 7:15

3000m sets

30 X 100 on 1:45

15 X 200 on 3:30

1 X 1500 on 22:30
3 X 500 on 7:15

4000m sets

4 X 1000 on 15:00

16 X 250 on 4:00

10 X 400 on 6:00

8 X 500 on 7:15 (2 swim, 4 pull, 2 swim)

5000m sets

5 X 1000 on 15:00

5000 straight swim for time

6 X 100 on 1:30
1 X 400 on 6:00
X 5

Overdistance/Continuous Training

7500m

5 X 1500 on 22:00

9000m

3 X 500
3 X 400
3 X 300
3 X 200
3 X 100
X 2

10 000m

2 X 5000 on 55:00

10 X 1000 on 15:30

100 X 100 on 100 secs (1:40) Kudos to Rob Kent @ LOST Swimming!

Kick Sets

20 X 25K on :45

10 X 50K on 1:15

10 X 100K on 2:30

8 X 150K on 3:15

8 X 200K on 4:00

1 X 1000K w/ fins for time

TRAINING TIPS!

S.H.A.R.K.

S - Streamline, Streamline, Streamline...
H - Head (head position/body alignment)
A - Arms (entry, catch & pull, recovery)
R - Rhythm (breathing/rock & roll)
K - KICKING!!!

A shark's skin is rough like sandpaper for a reason, to catch, grab, and channel water generating speed. Prior to training/racing keep sunblock off hands, forearms, lower legs and feet for a true feel for the water.

Sharks have a hyper-flexible cartilaginous skeleton which makes them extremely fluid and manoeuvrable in the water. Humans are very tight and inefficient, using far too much energy to move through water. Flexibility/mobility training - core, back, shoulders; is an absolute must for efficient streamline and technique and thus faster swimming. Sharks are the absolute masters in the beautiful art of hydrodynamics.

 

Oceanic Whitetip (Carcharhinus longimanus)
 

 SWIMMING FAST - FOR THE SHARKS
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