05/26/15 Workout Recap - Controlled Speed to Identify Stroke Break-Down

Anyone who performs an NKSM workout knows that we are team based on speed and our training philosophy is rooted within Dave Salo's sprint concepts, USRPT and HIT-based methodologies.  As such, many of our workouts play around with speed, integrate a swimmer's varying "gears" and test swimmer's stroke integrity so they can hold on to their "gold standard" mechanics (a swimmer's best-performing stroke) as long as possible.  

The only way to test how long one can hold on to his/her gold standard stroke is to put it under stress, back-off, then re-apply stress periodically throughout a set.  Can your kick be maintained?  Can you swim "slow" immediately after swimming fast?  Can you ramp it up immediately after rest at the wall, or do you need a build phase?  Each swimmer is different and, by integrating speed work of varying degrees during a workout, a coach can tap into and discover what works best for each athlete.  The athlete can also find out what tends to break-down first in his stroke and focus on personalized ways to prevent that from happening once fatigue and lactic acid set in.

05/26/15 - Levels 3 & 4

w/u: 400 swim choice
        3 x 100 kick @ :15sR as 25 tombstone/25 kickboard diving

PS:  2 rounds of the following:
100 aerobic free @ 1:20 OR 1:30 OR 1:45 OR :10sR
200 aerobic free @ 2:45 OR 3:00 OR 3:15 OR :15sR


MS: 3 rounds of the following:
2 x 100 IM @ 1:45 OR 2:00 OR 2:15
2 x 100 as 25 EZ/50 FAST/25 EZ @ 1:30 OR 1:45 OR 2:00
2 x 100 as 50 build/25 ALL OUT/25 EZ @ 1:40 OR 1:55 OR 2:10

c/d: 100 EZ

 

05/26/15 - Level 2

w/u: 300 swim choice
        3 x 100 kick @ :15sR as 25 tombstone/25 kickboard diving


PS:  2 rounds of the following:
100 aerobic free @ 1:50 OR 2:00 OR :10sR
200 aerobic free @ 3:30 OR 4:00 OR :15sR


MS: 2 rounds of the following:
2 x 100 IM @ :15sR
2 x 100 as 25 EZ/50 FAST/25 EZ @ :15sR
2 x 100 as 50 build/25 ALL OUT/25 EZ @ :15sR

c/d: 100 EZ

Posted on May 27, 2015 .