Christmas Break Training
Returning to the good old blog after a long
break because of school and swimming commitments. Over my break from school I’ll
be posting workout logs from my training camp at W Ross. After 2 days and 6
workouts I am enjoying a well deserved day off for recovery. The group is back
in action with a single swim tomorrow morning before taking a couple days off
for the Christmas holiday. Christmas training camp or March break training are
critical to development for the long course season as well serve as preparation
for meets in February. The whole point of a training camp whether away in the
tropics or at home in the winter mess (well it’s really warm this year, but it
still gets dark early and lack of daylight…) is to focus on training. You train
in the morning, re fuel by eating LOTS and preparing for another awesome
workout in the evening. I like to think of the training sessions as prelims in
the morning and finals in the evening. As you can tell I take the training
similar to a meet.
___________________________________________________________
Day 1 AM 2 hours
Activation on your own (do what needs to be
done in order for fast swimming!)
50 easy swim
6 minutes of choice (equalled 450 yards)
5 minutes of technical swimming (pick a
couple things and focus on them)
4 x 200 free on 3:00 (work the last 50)
50 easy
4 x 150 kick on 3:00
50 easy
4 x 100 free on 1:10 (make the pace – think
negative splitting)
50 easy
2 x 50 from a push in groups (rotation
today)
1.
25.6
2.
25.6
Excellent seeing the exact same time for
both 50s!
50 easy
Max of 16 x 50 on 15 seconds
rest holding 200 race pace! Stroke FREE Goal time 27-28
28 28 29 29 29 29 sit out 27 28 29 sit out 27 28 29 sit out
27 27
Completed 13 50s sat 3 out since I didn’t make
the pace
3 rounds
Vertical kick 2 min 10 up/10 down
1-minute fast sculling in siting position
100 swim 10+ meters fast off the wall
(working same V kick in under H2O dolphin kick)
25 easy to shallow end
2 x 25 push dive (12.0 P, 10.4 D)
2 x 75 dive (1 free, 1 breast)
Free:
11.5 24.8 38.2
Breast:
13.9 30.5 50.0
Total yards: 3,775
_________________________________________________________
Day 1 PM 1.5 hours
400 easy
10 x 50 negative split on 50 (held 30s for
9 and the last one was 29)
Tether set up (2 free)
4 x 10 second sprints
Build 75 from a dive
25 free: 10.7
50 free 11.6 24.5
75 free 11.5 24.9 38.2
300 relaxed recovery swim
3
rounds of 4 x 75 on 1:00 + a broken 100 on 3 breaths rest @ 90% effort
Round
1 Free (47, 49, 49, 48) Broken 100 12, 14, 14, 14 (50 easy)
Round
2 Back (52, 52, 53, 54) Broken 100 15, 16, 16, 15 (50 easy)
Round
3 Free (47, 48, 46, 47) Broken 100 11.7, 25.4, 39.8, 52:44 (50 easy)
2 x 25 Dive breast (12.6, 13.1)
Total yards: 2,900
Day 1 PM Weights session on my own for 1 hour
Day 2 AM 2 hours
400 easy
5 minutes of technical swimming into the
cameras (2 free 2 breast swim ins)
Build 200
50 free 31
100 free 1:01
150 free 1:32
200 free 2:04
10 x 1:00 kick units (go to closest wall
after the 1:00)
3 rounds of 6 x 10 second sprints + 4 turns
with 10 M under water
Tether set ups and Tether Assist (2 free
set ups and 1 free assist)
2 x Dive 65
#1 Free Splits (15 meter 6.3, 25 11.7, 50 25.4, 60 32.0)
#2 Free Splits (15 meter 6.3, 25 11.0, 50 24.9, 30.8)
16 x 50 on 1:00 back push last 15 M
(recovery set)
Holding 35 – 36 for all 16
Total Yards: 3,225
Day 2 PM 1.5 hours
550 free easy
5 minutes’ technical swim ins (2 free, 3
breast)
12 x 50 negative split 4 on 45 4 on 1:00 4
on 1:10
Tether set up (2 breast)
4 x 10 second sprints on 30
Build 75
25 free 10:9
50 free 11.8 24.5
75 free 11.8 25.5 38.8
100 easy
3
Rounds of 4 x 100 + 1 broken 100 on 3 breaths rest
Round
1 Free @ 1:10 (1:03, 1:05, 1:07, 1:09) Broken 1 (13, 13, 14, 14) 150 easy
Round
2 Back @ 1:20 (1:13, 1:15, 1:14, 1:16) Broken 1 (15, 14, 15, 15) 150 easy
Round
3 Free @ 1:10 (1:02, 1:05, 1:04, 1:04) Broken 1 (13, 15, 15, 14) 150 easy
Total Yards: 3,600
Day 2 PM Weights session on my own 1 hour
Back in the water and weight room tomorrow!
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