Moriello Work Outs – July 1

Tuesday, 07/01/14

Beginners
Note to Beginners: Swimming is a thinking sport. Good swimmers are always thinking about what their bodies are doing in the water and why. Take note of how your body moves in the water especially as you apply different techniques and work with the drills. DL = Dry Land

Warm up ( 300 meters )

200 Swim
50 Kick – no board
25 Fast
25 Ez

Main Set ( 1,150 meters )

5s. rest after each 25. 30s. rest after each 100.
4 x 25’s Pull ( Assessment )
4 x 25’s One Arm Kickboard Pulls ( R down, L back )
After all 4 x 25’s do 20s. Dips
4 x 25’s One Arm Pulls – no board – ( R down, L back ) Look at elbow position
After all 4 x 25’s do 20s. Dips
4 x 25’s Tarzan Drill / After all 4 x 25’s do 20s. Dips
4 x 25’s Pull breathe every 3 strokes / After all 4 x 25’s do 20s. Dips
2 x 25’s Exaggerated crossover body drill
4 x 25’s Hands at 11 and 1: Kick with hand sculling at surface for a few seconds. Only once in 11 or 1 o clock, pull to next stroke. Repeat.

2 x 25’s Pull Sprint w/ 20s. rest in between
( momentum )
4 x 25’s Pull w/ exaggerated body roll / Least amount of strokes
4 x 25’s Pull w/ Extremely Quick Strokes / Shallow Pull

4 x 100’s w/ 5s. rest

2 x 50’s Swim Sprint w/ 30s. rest in between

Core Work and Ankle Stretches


Sprinters
Hard or Hd = 80-85% Effort Sprint or Sp = 90-95% Effort (RP) = Race Pace
Stroke (St) = Any stroke BUT freestyle Choice= Choose any Stroke
Aerobic Pace (AP) = Pace you could do while still holding a conversation (65%)

Warm up ( 1,000 meters )
400 Swim ( 200 free / 200 stroke )
300 Pull ( breathe every 3 strokes down, 5 strokes back )

2 x 100’s Fast
2 x 50’s Faster

Main Set ( 2600 meters )

4 x 50’s Build Each to Sprint on 1:00

4x Through on :30
½ lap Swim Fly, Flip Turn Mid Pool, ½ Lap Streamline Fly Kick Sprint: stomach
½ lap Swim Back, Flip Turn Mid Pool, ½ Lap Streamline Fly Kick Sprint: back

4 x 100’s St/Fr/St/Fr or St/St/St/Fr ( Personal I.M. )
– First ½ lap kick, Second ½ lap Sprint Swim
3 Broken 200 Personal I.M.’s
– Odd Laps Ez, Even Laps Sp, take 5s. rest after each 50
– take 20s. rest after each 200

50 stroke or free All Out

6 x 100’s Free @ aerobic pace w/ 5s. rest ( Right into / No break…)
4 x 100’s Free Hd (85%) w/ 15s. rest
50 Ez + 1 min. rest
1 x 100 All Out Free or Stroke

Core Work & Warm Down


Distance Swimmers / Triathletes
(TP) Triathlon Pace = Pace you would Begin your Triathlon/Long Distance Swim Event
(ATP) Anaerobic Threshold Pace = Also known as a tempo Pace / Pace you can only withstand for an Hour / Remain on the verge of lactic acid build up
Hard or Hd = 80-85% Effort Sprint or Sp = 90-95% Effort (RP) = Race Pace

Warm up ( 1,300 meters )

600 Swim
400 Pull ( breathe every 3 strokes down, 5 strokes back )

2 x 100’s Fast
2 x 50’s Faster

Main Set ( 2,700 meters )

4 x 50’s Build each to Sprint on 1:00

Low TP = 60-67% MHR High TP = 68-75% MHR
1 x 400: 200 @ Low TP + 5s rest (check time) + 200 @ High TP + 15s. rest
1 x 300: 150 @ Low TP + 5s rest (check time) + 150 @ High TP + 10s. rest
1 x 200: 100 @ Low TP + 5s rest (check time) + 100 @ High TP + 5s. rest
1 x 100: 50 @ Low TP + 5s rest (check time) + 50 @ High TP
1 min. rest
50 All Out ( 100% )…then 50 Swim Ez, then 2 min. rest
1 x 100 @ 200 RP + 5s. rest + 1 x 100 @ 200 RP
100 Swim Ez

6 x 100’s @ Upper TP (68-75%) w/ 5s. rest ( Right into / No break…)
4 x 100’s Hd (85%) w/ 15s. rest
1 min. rest
1 x 100 All Out (100%)

Warm Down

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