Moriello Workouts – July 7th

Monday, 07/07/14

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 )

2 minute ankle stretches

4 broken 75’s – Take 5s. rest after each 25. Take 30s. rest after each 75
– 25: Kick on Side Left Arm down
– 25: Kick on Side Right Arm
– 25: Sprint Swim

4 x 50’s – One arm kickboard pulls w/ 3 wall pushups and then 30s. rest

2 minute ankle stretches

3 x 200’s w/ 10s. rest after each
#1: Look @ Elbow for 25 Left arm Pull + 25 Right Arm Pull + 50 regular pull
#2: W/ body roll, hip roll, and arm extension: 200 fingertip drag drill
#3: 2 x (25 Right Arm backstroke pull + 25 Left Arm ( with hip roll )
+ 25 Free Sprint + 25 Ez )

4 x 100’s Hard ( 85% ) w/ 15s. rest

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 ( 2,250 meters )

6 x 50’s – One Arm Kickboard Pulls Hd. ( 25 Left Arm, 25 Right Arm )
w/ 15s. of wall pushups and then 30s. rest

4 x 100’s kick ( alternate 100 free / 100 stroke ) – no board
– #1-2: 75 regular + 25 Sp w/ 30s. ankle jumps then 20s. rest
– #3-4: 50 regular + 50 Sp w/ 30s. ankle jumps then 30s. rest

8 x 100’s ( alternate 100 free / 100 pull ) @ aerobic pace w/ 10s. rest

4 x broken 100’s:
– 2x ( 75 swim + 5s. rest + 25 sprint ) w/ 20s. rest
– 2x ( 50 swim + 5s. rest + 50 sprint ) w/ 30s. rest

2 x 100’s – Sprint w/ 2min. rest
100 Ez – 1 min. rest

1 x 50 All out from the block ( free or stroke )

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 )

5 x 250’s Hill Climbers: Continuous, no rest
– 225 @ Low TP + 25 Sprint
– After each 25 sprint, try and sink back into your triathlon pace

5 x 100’s ( Ez, Sp, Ez, Sp, Ez ) : Continuous w/ 45s. plank recovery after each
1 minute rest
5 x 100’s Pull ( Ez, Sp, Ez, Sp, Ez ): Continuous w/ 1 min flutter kicks recovery

2 x 200’s w/ 20s. rest after each
#1: Look @ Elbow for 25 Left arm Pull + 25 Right Arm Pull + 50 regular pull
#2: W/ body roll, hip roll, and arm extension: 200 fingertip drag drill

Warm Down

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