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Mojo's WorkoutsWorkout 1500 swim every 4th scull 4 x 125 every other BOGDAT 15 sec rest with fins 4 times through 200 swim on interval, 15 sec rest at most 2 x 50 on 1:00, first 25 underwater, then just get back. 100 easy 6 x 50 on 50 (or 15 sec rest) - sprint 25 swim w/fins, flip turn, 12.5 yds underwater fast kick 100 easy 8 x 25 stroke - 3 hard 1 easy on 10 sec rest 100 warm down (3,000) Workout 2Warm Up: 300 swim 200 kick mix up on your side, back, and stomach 200 HUHO - half under/half over 3 x 200 (25 flutter kick/25 dolphin kick/50 swim/100 HOHU) on 3:45 4 x 200 swim set #1 50 hard/150 ez #2 100 hard/100ez #3 150 hard/50 ez #4 200 hard 100 recover 8 x 25 Odds - finger tip crawl on bottom Evens - easy swim 100 warm down (2,700) Workout 3Warm Up: 500 5 x200's The interval should be set such that you swim fast but relaxed, and get approximately 10 seconds rest. The goal is too maintain the fast pace when you start to get tired. 100 easy 12 x 75 on the 1:15 - Each one will have a 25 under and a 50 over. Cycle the UW 1st 75 - 1st length under 2nd 75 - 2nd length under 3rd 75 - 3nd length under Keep repeating this pattern. Each group of 3 should be faster than the previous group. So #'s 10, 11 and 12 should be fast. 5 x 100 Kick - build each 100 - on the 1:45 8 x 25 UW on the :30 100 Easy (3,100) Workout 4This is a good Pace work out. Try to hold the same pace through out the entire main set. Warm Up: 10 x 50 with :30 rest between each - on the odd 50s swim 1st length, kick 2nd length. On the even 50s on the first length think about your breathing technique, 2nd length BOGDAT (Breathe Once Go Down And Touch) Main Set: 400 straight swim - remember your time, take 1:00 rest 2 x 200 swim - your 200 times should be faster than ½ your 400 time from above. :45 rest after each 4 x 100 swim - your 100 times should be faster than ½ your 200 times from last set. :30 rest after 8 x 50 swim - :15 rest (2,100) Workout 5This Workout is a good one to do once a month or so and record your times for the 200s. You should see a steady improvement from month to month on your average time for the 4 200s as your fitness improves. Warm Up: 300 swim, 200 pull, 100 kick 12 x 25 Do it as 3 sets of 4 x 25 freestyle stroke drill (#1 reach arm over the barrel for a good catch, #2 pull down center of body drawing a line with your thumb, #3 finish your stroke past mid thigh, #4 think about consistent kick) 4 x 200 swim :30 rest after each swim The idea with this set is that you want to try to make each 200 faster than the one before. So, start #1 out fairly easy and then increase your speed on each one. Record your times for the 4 200s after you are done with the workout. Do this set again in 4 weeks and see if you can improve on your times. 4 x 50 with :30 rest---nice and easy, use as a swim down. (1,900) Hockey WorkoutsWorkout 1 - A little more endurance focusedWarm Up: 3 x (3 x 100 #1 swim, #2 Kick with Scull, #3 BOGDAT) Main Set: 400 Swim - pick up speed each 100 on 6:00 2 x 300 on 4:30 (Middle 100 of each 100 is HUHO) Make #2 faster than #1 3 x 200 Over Under by full lengths on 3:00 4 x 100 FU (Four Under lengths as many breaths as you need at the wall) 2:15 interval 100 Warm down and BREATHE!!!! (3,000) Workout 2 - Mid Distance workoutWarm Up: 300 Swim 200 Kick switching the sides you are kicking onsides, front, back 100 (25 under fingertip crawl, 25 recovery swim x 2) Main Set: this is a whole bunch of 150s with different things to work on through out. 2 x150 on 2:15 (25 Bogdat 25 Swim through out) 2 x 150 on 2:15 (25 Under/50 swim x 2) 3 x 150 on the fastest send off you can do (like no more than :05 rest between) 2:00 ? or better 1 x 150 smooth recovery 3 x 150 on the 2:15 (50 kick/25 swim x 2) this should be a real challenging interval with the kick 1 x 150 smooth recovery 3 x 150 HUHO on 2:10 (Half Over Half Under) Push it on these!! 1 x 150 Smooth recovery (3000) Workout 3 - Nightmare Challenge Set Thats what my coach calls it!Warm Up: 12 x 50 done as 3 sets of 4 #1 set swim smooth building up effort through out each 50 #2 set kick building effort through out each 50 so 3rd 50 is a good effort #3 BOGDAT descending your swim time through out each of the 50s Main Set: 3 x through this set 3 x 50 swim, descending swim time on each one of the 3 on :45 interval 3 x 100 swim on Fastest possible send off (ie., the interval you used for Toms challenge 100 set) 4 x 25 swim recovery on :30 this main set should get more and more challenging as you go through the 3 rounds. Your are putting a little load on before each of the 100 sets. 3x (4x25s) 3x (4x25s Underwater) Set #1 on :35 interval Set #2 on :30 interval Set #3 on :25 interval Warm down with 150 BOGDAT (2700) Workout 4This work out will integrate some dolphin kick work and short interval work. Warm Up: 300 swim 200 kick on surface 200 BOGDAT (Breathe Once, Go Down and Touch) 4 x ( 25 dolphin kick underwater + 25 dolphin kick on your back + 50 swim kicking at least 5 kicks off or each wall with a quick dolphin kick) The 25 kicks should be on a :30 interval, the 50 swim should be on :50-1:00 interval. Short intervals - all swimming on the next 2 sets (with or without fins) 4 x (3 x 25 swim + 75 swim) The 25s should be on a very short rest - less than :05, with the 75 on an interval that will give you about :10 rest at a moderate pace. Ie. 25s on :20 and 75 on 1:10. 100 easy 4 x (3 x 25 swim + 75 swim) The 25s in this set should be at an easier interval that will give you :05-:08 seconds rest, the :75 should be at a very quick interval where you will get less than :05 rest. Ie. 25s on :25 and the 75 on 1:00. 2 x 50 smooth swim 4 x 25 sprint kick underwater with :10 rest at each 25. 100 easy swim down (2,700) |
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