Practices Lane

"Sprinter"s favourite workouts

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Posted Oct 06, 2009 10:36AM

1. Endurance medley (evening session):
400m rev. IM drills/swim
200m fly kick on back

x4 IMO (Individual medley order) set, :30 extra rest between sets:
4x100m
2x200m
400m

100m easy choice
8x 25m speed drills, personal stroke, with fins and paddles on 1:00

20x100m Freestyle with paddles breathing 7, no breathing on first 7strokes after turns/ push offs

200m warm down
--------
7.900m
Posted Oct 06, 2009 11:42AM

Nearly 8 km for an evening session, that's great ! Got to save energy during the day unless you're a mover !

Posted Oct 06, 2009 02:18PM

I cannot save energy during the day but I refuel quite often, hehe... OK, I admit, I am quite hyper and I snooze through Sundays :D
Posted Oct 20, 2009 06:01AM

I looooooooove 4th weeks of a cycle. Here a nice session (in disguise).

400rev. IM
200 fly kick on back

8*25m personal stroke drills

4*50m Fly
200m Fly
4*50m Fly
200m IM

repeat the same with all strokes

8*25m speed drills with fins and paddles (personal stroke)

12*200m Fr with paddles breathing 7

200m warm down
---------------

(Note: you should be dead by the beginning on the last set. otherwise you start again because you didn't push it! (if I was a coach my swimmers would hate me haha :) )

Posted Oct 20, 2009 06:02AM

forgot to mention that this is an evening session.
Posted Oct 22, 2009 06:44PM

How many yards as 7.900m?

Posted Oct 29, 2009 11:29AM

1m = 1.0936133 yd
7500m = 8202.099 yd
Posted Oct 29, 2009 03:04PM

Well... hard session for non fly specialists who are already dead after 200m back dolphin (unless you use fins). What is your 'cruise speed' when you swim so many fly lengths ? (you don't mention rest time but I suppose it is :30 or under).
Don't your shoulders ache after ? Personally I feel like Hulk after 200m fly, my shoulders are boiling and I have to work only legs for a while. What is your advice to avoid pain ?
Posted Nov 01, 2009 10:00AM

Hi Camy, we barely use fins in practice. Only on speed drills and underwater fly kick.
:30 on fly in practice is damn fast for a girl. My cruise speed? Hm, it's difficult to say. It varies. It depends on how much rest I have. This session (second one) was quite "easy" because the starting times were slow. But the swims were supposed to be fast but the breathing and turns were more important, so it wasn't that easy after all. I went :38-:40 on the 50s and 3:00min on 200s. It is slow, I know, but it was fine for that time of the season. 4 more weeks torture and we start tapering YAY!
I used to have shoulder problems one year go as I came into that squad. I started doing weight training and stretch cords exercises and soon the shoulder aches were gone and I was even able to swim with much bigger paddles. At the mornings we always do personal stroke specific training, the after noons is all strokes. 6k personal stroke training (fly) gives me lots of muscle ache sometimes but it's good muscle ache.

Posted Nov 01, 2009 10:03AM

200s fly kick on the back is meant as warm up. Time is not important. I usually do average :50 on 50s.


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