GoSwim Gold
Print this entry12/16/04 CCB Crankin' It Freestyle Set
The January 2005 issue of Men's Journal magazine contains an excellent article by P.H. Muller called "Peak Performance: The Michale Phelps Swimming Workout." The article talks about stroke mechanics and training philosophy, and contains a ten-week program that speaks to all levels of swimmers. Here's a practice that I gave Masters swimmers, based on a practice from Week #8 of that program. Have some water handy!
The January 2005 issue of Men's Journal contains an excellent article by P.H. Mullen called "Peak Performance: The Michael Phelps Swimming Workout." To write the article, Mullen interviewed all the right people: Joel Stager, an ace Masters swimmer and biomechanics specialist who runs the Indiana University Counsilman Center for the Science of Swimming; Bob Bowman, Michael Phelps's coach; and, of course, Mike The Man. The article covers stroke mechanics and training philosophy, then gives a ten-week program, with three different workouts each week -- one for endurance, one for lactate threshold, and one for speed. The program speaks to all levels of swimmers, from novice to advanced.
This morning, I gave my Masters swimmers a practice based on the above program. It's from Week #8, and is designed to push your lactate threshold. The idea is to push yourself hard throughout the main set -- but not all out. You will not be getting much rest between swims in the main set -- but that's the whole idea.
Make sure you have a bottle of water or sports drink handy for this one (and for every practice)!
WARMUP: 400
400 your choice, on you own. Fins are OK.
WARMUP SET: 200
8 X 25 on approx. :10 RI
Odds: Stroke other than Free
Evens: Freestyle
MAIN SET: 1500/1300//1100 plus EZ recoveries
The entire set is Freestyle, except for the recoveries, which are choice.
16 X 50 on :10 rest interval
(We had one swimmer do these on a :45 sendoff, holding :36. A big group was on :50. Others were on :55...1:00...1:10...and 1:20. Those on 1:00 to 1:05 did 14 X 50. Those on 1:10 to 1:20 did 12 X 50 and were getting about :15 rest interval.)
50 to 100 EZ recovery
3 X 100 on :15 rest interval
(Our :45 swimmer did these on 1:25. The :50 and :55 swimmers did these on 1:30. The 1:20 swimmer did these on 2:15 and was holding around 2:00.)
50 to 100 EZ recovery
2 X 200 on :20 rest interval
(We had enough lane space so that everyone had EXACTLY 20 seconds rest between their swims. Most swimmers had a fairly fast time on the first 200, and experienced a 7 to 10-second dropoff on the second 200.)
50 to 100 EZ recovery
PULL SET: 200 to 300
If you have enough time, this is where you should add a 200/300-yard pull set. You could do a straight swim, bumping up your normal breathing pattern by one stroke...or...you could use your normal breathing pattern and focus on streamling out of each turn. Or choose your own focus. Make this an even-pace swim.
WARMDOWN: 200
Flippers are optional.
8 X 25 Silent Swimming. Your choice of stroke. LISTEN to your body -- your hands, shoulders, cheek and jaw, shoulders, feet. Try to keep everything super quiet. Do 4 or 5 bobs between each 25 as recovery. Try to Zen-out as you warm down.
Total Yardage: 2300 to 3000
The January 2005 issue of Men's Journal contains an excellent article by P.H. Mullen called "Peak Performance: The Michael Phelps Swimming Workout." To write the article, Mullen interviewed all the right people: Joel Stager, an ace Masters swimmer and biomechanics specialist who runs the Indiana University Counsilman Center for the Science of Swimming; Bob Bowman, Michael Phelps's coach; and, of course, Mike The Man. The article covers stroke mechanics and training philosophy, then gives a ten-week program, with three different workouts each week -- one for endurance, one for lactate threshold, and one for speed. The program speaks to all levels of swimmers, from novice to advanced.
This morning, I gave my Masters swimmers a practice based on the above program. It's from Week #8, and is designed to push your lactate threshold. The idea is to push yourself hard throughout the main set -- but not all out. You will not be getting much rest between swims in the main set -- but that's the whole idea.
Make sure you have a bottle of water or sports drink handy for this one (and for every practice)!
WARMUP: 400
400 your choice, on you own. Fins are OK.
WARMUP SET: 200
8 X 25 on approx. :10 RI
Odds: Stroke other than Free
Evens: Freestyle
MAIN SET: 1500/1300//1100 plus EZ recoveries
The entire set is Freestyle, except for the recoveries, which are choice.
16 X 50 on :10 rest interval
(We had one swimmer do these on a :45 sendoff, holding :36. A big group was on :50. Others were on :55...1:00...1:10...and 1:20. Those on 1:00 to 1:05 did 14 X 50. Those on 1:10 to 1:20 did 12 X 50 and were getting about :15 rest interval.)
50 to 100 EZ recovery
3 X 100 on :15 rest interval
(Our :45 swimmer did these on 1:25. The :50 and :55 swimmers did these on 1:30. The 1:20 swimmer did these on 2:15 and was holding around 2:00.)
50 to 100 EZ recovery
2 X 200 on :20 rest interval
(We had enough lane space so that everyone had EXACTLY 20 seconds rest between their swims. Most swimmers had a fairly fast time on the first 200, and experienced a 7 to 10-second dropoff on the second 200.)
50 to 100 EZ recovery
PULL SET: 200 to 300
If you have enough time, this is where you should add a 200/300-yard pull set. You could do a straight swim, bumping up your normal breathing pattern by one stroke...or...you could use your normal breathing pattern and focus on streamling out of each turn. Or choose your own focus. Make this an even-pace swim.
WARMDOWN: 200
Flippers are optional.
8 X 25 Silent Swimming. Your choice of stroke. LISTEN to your body -- your hands, shoulders, cheek and jaw, shoulders, feet. Try to keep everything super quiet. Do 4 or 5 bobs between each 25 as recovery. Try to Zen-out as you warm down.
Total Yardage: 2300 to 3000
EvaMarie
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