Moriello Work Outs – July 2

Wednesday, 07/02/14

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

Start w/ Dry Land till 7:15
Warm up ( 300 meters )

200 Swim
50 Kick – no board
25 Fast
25 Ez

Main Set ( 1,150 meters )

10 x 25’s swim @ variable speeds w/ 10s. rest

3 x 50’s kick w/ board: (½ lap kick, ½ lap kick sprint, 25 kick ez)
3 x 50’s kick w/ no board: (½ lap kick, ½ lap kick sprint, 25 kick ez)

3 x 200’s w/ 10s. rest ( 200 swim / 200 pull / 200 swim )


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%)

Dry Land till 7:15
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 75’s:
– 25 Fly (5s. rest), 25 Fly (10s. rest), Backstroke Sp (30s. rest)
– 25 Fly (5s. rest), 25 Fly (10s. rest), Breaststroke Sp (30s. rest)
– 25 Fly (5s. rest), 25 Fly (10s. rest), Free Sp (30s. rest)
– 25 Fly (5s. rest), 25 Fly (10s. rest), Fly Sp (30s. rest)

4 x broken 200’s freestyle w/ 5s. rest after each 50
Odds: 50 ez / 50Sp @ 200RP / 50Sp @200RP / 50 ez – 20s. rest
Evens: 25Sp@100RP + 25ez / 50Ez / 50Ez / 25Ez + 25Sp @ 100RP – 10s. rest

100 Ez then 1min. rest
1 x 200: 100 Sp @ 200RP + 5s. rest + 100 Sp @ 200RP
2-3min. rest
1 x 100 All Out Choice


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 ( 2,250 meters )

9 x 50’s – Cycle Through 3x w/ 30s. rest after each
– 1. Pull Sp w/ Spotting every 5 strokes
– 2. Tarzan
– 3. One arm kickboard pulls ( R down L back )

3 x 600’s @ Anaerobic Threshold Pace ( Tempo Pace ) – Pace you could only hold for an hour
– 600 Swim, 600 Pull, 600 Swim w/ 10s. rest after each

Warm Down

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