Workout - 10/17/17

w/u - 300 k/d/s by 25, all freestyle; 300 k/d/s by 25, IMO by 75

PS: 10 x 50 fin kick @ 1:00, w/ kickboard
- aim for 2 dive-downs per 25

MS:
9 x 100 freestyle, descending interval by :05 every 3
Example: 3 @ 1:35, 3 @ 1:30, 3 @ 1:25

9 x 50 pull, descending interval by :05 every 3
Example: 3 @ 55, 3 @ :50, 3 @ :45

9 x 25 sprint free, all on :40, but try to decrease your swim time by :02 every 25
Example: 3 trying to hit :18, 3 trying to hit :16, 3 trying to hit :14, but all on :40 interval

c/d - at least 100 EZ
 

Posted on October 17, 2017 .

Workout - 10/16/17

w/u - 200 swim/200 kick/200 pull

16 x 25 @ :40, repeating this set of 4:
- swim free with 2 mid-swim flips throughout 25
- backstroke
- build free to the feet (flip at far wall & stop)
- 3 freestyle arm strokes, then 2 underwater dolphin kicks

5 x 1:00 hard wall kicking
- :30s ON, kicking as hard as possible + :30s Rest

Speed Set (FINS Optional):
2 x (75 FAST + 100 EZ)
2 x (75 FAST + 75 EZ)
2 x (75 FAST + 50 EZ)
2 x (75 FAST + 25 EZ)
*Take :20sR after each EZ portion

c/d - 200 EZ

Posted on October 16, 2017 .

Workout - 10/14/17; Fly Day!

w/u - 300 free, every 4th length scull + 200 IM Drill

5 x 100 aerobic freestyle @ 1:35/1:40/1:45

20 x 25 flutter or dolpin kick w/ FINS @ :25/:30

3 Rounds of the following set of 5 x 50
- repeat pattern of 3 fly strokes/7 freestyle arms for entire 50
- repeat pattern of 3 fly strokes/3 breaststroke strokes for entire 50
- same thing, but 3 fly strokes/7 backstroke arms
- same thing, but 3 fly strokes/3 underwater dolphin kicks

12 x 50 paddles-only freestyle, descending intervals by 4
- 4 @ :55/1:00/1:05
- 4 @ :50/:55/1:00
- 4 @ :45/:50/:55

c/d 200 EZ

 

Posted on October 16, 2017 .

Workout - 10/12/17 - QUARTERS

Today's workout allowed us to incrementally add more FAST yardage as the main set moved along. Feel free to change up the FAST portions by 4s, incorporating your primary stroke or just leaving it all freestyle. That's the beauty of Masters - it's YOU-focused! :)

w/u - 400 swim w/ fins as 100 free/100 back, repeat

PS - 6 x 100 free @ :15sR (can leave fins on)
- Odds: 75 as 3-pt freestyle drill + 25 build free
- Evens: 50 kb touch freestyle drill + 50 build free

MS - 4 rounds:
- 4 x 50 QUARTERS @ 1:00/1:10: #1 is 25% FAST, remainder moderate; #2 is 50% FAST, remainder moderate; #3 is 75% FAST, remainder moderate; #4 is 100% FAST
- 4 x 25 EZ choice @ :40

c/d - 100 EZ

Posted on October 12, 2017 .

Coach Retta's Butterfly Key Points

Butterfly can be intimidating to some swimmers, but it truly doesn't have to be. Making your stroke as efficient as possible will help reduce fatigue and let you go longer with less effort overall.

With that said, however, even elite swimmers rarely blast out multiple repeats of 100, 200 + butterfly in their workouts. Instead, concentrated, focused infusions of butterfly help maintain stroke precision and quality that then carries over to race time!

Just google videos of THE GOLD STANDARD that is Mr. Michael Phelps to see the most beautiful butterfly ever, but also take a look at international medalist mainstays Chad Le Clos, Tom Shields, Daiya Seto, Joseph Schooling, Laszlo Cseh, Katinka Hosszu, Kelsi Worrell, Dana Vollmer and Sarah Sjostrom, just to name a small few.

Key Points:

  • Feel as though you are leading with the top of your head, making sure you are looking down.
  • Stroke should have FORWARD momentum instead of up-and-down.
  • Shrug your shoulders as you reach forward, imagining you are trying to touch the wall to which you're headed.
  • Kick your hands in/kick your hands out, with each of the 2 fly kicks of equal amplitude.
  • Enter in line with shoulders so you are immediately in optimum catch position.
  • Arm pull includes lifting elbows (rotating medially), pointing fingers towards bottom and facing palms backwards.
  • Hands and forearms should round out in recovery.
  • Breathe forward, not up. Think of yourself as a turtle extending your neck forward, rather than lifting at the shoulders.
  • Imagine your chin skimming the surface of the water during the breath (chin surfing).
  • Pull yourself forward into the breath.

 

Posted on October 10, 2017 .

Workout - 10/10/17 - FLY WORK

Taking the time to break down a stroke and work each component can reap benefits in workouts to come. Quality comes into play when trying to get a better understanding of each facet of a stroke, especially one as rhythm-oriented as butterfly. Read on for this morning's workout, then read the follow-up post of 'Retta's Fly Technique Tips' for more details.

w/u - 12 minutes choice

PS - 8 x 75 freestyle - 4 @ 1:15/1:20/1:25 & 4 @ 1:10/1:15/1:20

Fly Technique Work (w/ FINS):
- 6 x 25 @ :35, FISH KICK
- 6 x 25 @ :35, on-belly dolphin kicks w/ chin surfing breath
- 6 x 25 @ :35, stone skipper drill
- 6 x 25 @ :35, fly stroke + 3 kicks w/ arms remaining out front

5 x 100 @ :15sR (Fins optional)
- 75 freestyle + 25 butterfly working in all components from the previous exercises
- You can choose to swim your 25 anywhere within the 100

c/d

Posted on October 10, 2017 .

Workout - 10/09/17; You Make It Good

This workout will be as challenging as you make it, as the generous intervals give you plenty of rest. The idea, however, is to truly give 90% effort; the faster you go, the more rest you get. Enjoy it!

w/u - 150 free + 50 breast; 150 kick + 50 high-elbow scull; 150 free drill + 50 build free

PS:
12 x 25 Free @ :35/:40, BURST off wall w/ hyperspeed underwaters, first few strokes, then EZ
12 x 25 IMO, same as above

MS: 
- 5 x 50 Freestyle @ 90% effort, @ 1:00
*Optional 5 push-ups after entire set

- 5 x 50 Flutter kick w/ FINS @ :45 OR :55
*Optional 3 sets of 10 crunches after entire set

- 5 x 100 IMs @ 90% effort, @ 2:30
*Optional 3 sets of :20 sec dryland flutter kick after entire set

- 5 x 1:00 HARD vertical kicking (:30s ON/:30s OFF)

c/d - 100 EZ

 

Posted on October 9, 2017 .

Workout - 10/07/17

w/u - 300 freestyle as kick/drill/swim by 25
          200 mix of scull/dolphin dives/fish kicks

2 Rounds of the Following:
- NON-FREE: 4 x 25 @ :35/:40 + 2 x 50 @ :55/1:00
- FREE: 4 x 50 @ :55/1:00 + 2 x 100 @ 1:35/1:45
- CHOICE, 1 piece of equipment: 4 x 100 @ 1:35/1:45 + 2 x 200 @ 3:00/3:15

c/d - 5 x 50 @ 1:00, ascending freestyle
 

Posted on October 7, 2017 .

Workout - 10/03/17

w/u - 12 minutes choice

1 x 400 REVERSE IM as drill/swim/kick/swim by 25

5 x 50 @ 25 kickboard surf (stand on kickboard and scull)/25 sprint kick choice, @ :10sR

4 Rounds of the Following - (select either :25/25 OR :30/25 cycle base for ALL), these can be all freestyle or mix of strokes
1 x 100 @ 1:40 OR 2:00
1 x 75 @ 1:15 OR 1:30
1 x 50 @ :50 OR 1:00
1 x 25 @ :25 OR :30

10 x 25 freestyle @ :30
- Your target time decreased by 1 second every 25, beginning with ;20. So, your first 25 you need to be in by :20, the next by ;19, the next by :18, the next by :17, etc. 
- Go as low as you can go and, if you can't go lower, hold the last target time met for the remaining until you complete 10 total.

c/d - at least 100 EZ

Posted on October 3, 2017 .

Workout -09/28/17, Channeling Chloe Sutton

Today's workout put what we learned from Chloe Sutton's video to use, as we performed the various freestyle catch drills the Olympian explained so effectively. For anyone who missed the video, here is the link once again: https://www.youtube.com/watch?v=T1OY_yQBiXM

The important thing is to NOT RUSH through the exercises; take your time and make sure you feel what you are doing and can then apply it to the 2nd set of 5x100.

w/u - 3 x 100 FRIM (Free/Back/Breast/Free) @ :15sR
          3 x 100 IM Kick @ :15sR

Set #1 - 5 x 100 freestyle @ 1:30/1:40/1:50, at 80% effort

Set #2 - Freestyle High-Elbow Catch Drills, as 24 x 25 @ :10sR
- 6 alternating hinge
- 6 one-arm 1-2-3 catch and power
- 6 one-arm 1-2-3 catch and power (opposite arm from previous set of 6)
- 6 superman catch-up with pause in catch position

Set #3 - 5 x 100 freestyle @ 1:30/1:40/1:50, at 80% effort, doing your best to incorporate what you learned during set #2.
 

Posted on September 28, 2017 .