Moriello Workouts – July 8th

Tuesday, 07/08/14

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 ( 1,500 meters )

8 x 50’s Alt 50 Fr w/ 3 beat kick and 50 Fr w/ 6 beat kick w/ 10s. rest

5 x 100’s Pull @ aerobic pace w/ 15s. rest

3 x (50 Ez x 50 Sprint) w/ 30s. plank recovery

6 x 25’s
– ½ lap kick, ½ lap Sprint swim
6 x 25’s
– ½ lap swim, ½ lap Sprint Kick ( no board )

Warm Down


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 ( 1600 meters )

Do DL – 1 min. plank / 30 russian twists / 1 min. flutter kick
8 x 50’s w/ 45s. rest
– 25 underwater fly kick sprint + 25 Streamline Free Kick on Surface Ez

1 x 300 @ aerobic pace

Do DL – 1 min. plank / 30 russian twists / 1 min. flutter kick
All Pull: 3 x ( 50 catchup Ez + 50 build to Sp + 50 catchup Ez + 50 build to Sp )
w/ 30s. rest

5 x 10 Vertical Fly Kick Bobs ( get as high up as you can ) w/ 20s. rest
3 x small quick freestyle kicks, hands on chest: 30s. on / 15s. tread
3 x small quick freestyle kicks, hands in air: 30s. on / 15s. tread

Do DL – 1 min. plank / 30 russian twists / 1 min. flutter kick
4 x 25’s Free All Out w/ 5s. rest in between
2 min. rest
4 x 25’s Stroke All Out w/ 5s. rest in between
2 min. rest
4 x 25’s Kick All Out w/ 10s. rest in between

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 ( 2,650 meters )

10 x 25’s @ variable speeds on :30 / :40

4 x 25’s ( sp, ez, sp, ez ) w/ 1 wall pushup in between and no rest

Triathletes Option 1:
4 x 200’s @ Low TP ( Alt. 200 Swim / 200 Pull ) w/ 10s. rest
– Do Spotting Every 4th lap ( once every 4 or 5 strokes )

Triathletes Option 2: Recommended
8 x 200’s @ Low TP ( Alt. 200 Swim / 200 Pull ) w/ 10s. rest
– Do Spotting Every 4th lap ( once every 4 or 5 strokes )

4 x 100’s: ½ lap kick, ½ lap Sp Free w/ 20s. rest

4 x 75’s: 25 Breathe Every 3 strokes / 25 every 5 / 25 every 3 w/ 20s. rest

Warm Down

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