Sprint

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Leaf Peepers Prep Workout

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Warmup: 400 (or 10 minutes) on your own

Warm up sets:

3 x50 choice on standard interval that gives :20 rest

Count total strokes for each 50 and get your time. Take 1 less stroke each 50, but hold time.

1 x 50 easy

3 x 50 choice (same choice throughout) on SI that gives :20 rest. Count total strokes for each 50 and get your time. Hold stroke count, but descend 1-3.

1 x 50 easy

Main Set if Targeting 50s or 100s at Leaf Peepers

6 x 50 on 1:30 if your swim time is :50, use 1:40 SI. If 1:00, use 2:00 SI.

150 easy (no sloppy!) recovery

3 x 50 on same SI as before

150 easy (not sloppy!) recovery

1 x 50 fast (from blocks or a push)

Main Set if Targeting 100s or 200s at Leaf Peepers

4 x 75 on 2:30 (if your swim is 1:00 or faster). If your swim time is 1:00 - 1:30, use 3:00 SI. If 1:30+ , use 3:15 SI.

150 easy (not sloppy) recovery

3 x 75 on same SI as before.

125 easy (not sloppy) recovery

1 x 75 FAST (from blocks or push)

Warm Down:

50+ as time allows

Workout submitted by Upper Valley Aquatic Center (UVAC) Masters Swimming. Save the date for the 15th Annual Leaf Peepers Masters Meet on Sunday, October 27, 2024. Event registration can be found here.

WW: 4000-yard Sprint

Workout Wednesday

February 23, 2022

  Warm Up:

300 easy choice

200 pull

 

Pre-set:

4 x 50 drill

4 x 50 kick- 20 secs. rest

 

Main Set:  All on 1:00/1:15

5 x (4 x 50) on 1:00 (easy/hard, hard/easy, easy/easy, hard/hard)

10 x 50 descend 1-5, 6-10

 4 x (4 x 50) on 1:00 (fly/back, back/breast, breast/free, free/fly)

4 x 50- on :50 all out

4 x 50 kick

 

Warm Down:

200 easy pull

200 easy swim-choice

 Total: 4,000 yds.

WW: 4000-yard Sprint

Workout Wednesday

February 9, 2022

 

Warm Up:

500 easy swim

3 x 100 easy IM-30 secs. rest

3 x 100 as 50 kick/50 swim-30 secs. rest

 Pre-set:

4 x 50 drill

4 x 50 kick- 20 secs. rest

 Main Set:

 4 rounds of:

75 all out, 75 easy on 1:45

50 all out, 50 easy on 1:30

25 all out, 25 easy on: 45

200 easy pull

5 x 100 all out on 3:00

 4 x 50 kick-descending- 30 secs. rest

 Warm Down:

200 easy pull

200 easy swim-choice

 Total: 4,000 yds.

WW: 4000-yard Sprint

Workout Wednesday

February 2, 2022

 

Warm Up: (35%)

400 swim –choice

300 pull

3 x 100 (50 kick/50 swim)

 

Pre-set:

4 x 50 drill

4 x 50 on 60 secs. (descending)

 

Main Set: 100’s are done @ 90% effort-30 secs. rest between intervals

                   200’s are done at 75% with consistent stroke count- 30 secs. rest

 

1 x 100

200

2 x 100

200

3 x 100

200

4 x 100

200

8 x 25 sprint with fins on 30 secs.

 

Warm Down:

200 kick

200 easy pull

200 easy swim -choice

 

Total: 4,000 yds.

WW: 3000-yard Sprint

Warm Up:

500 easy as 5 x 100-(75 free/25 non freestyle)

6 x 100 as 50 kick/50 swim-30 secs. rest

400 snorkel pull with buoy (paddles optional)

3 x 100 kick w/ snorkel descending on 2:00  

4 x 50 drill

 

Main set:

20 x 25 @ 100% effort as follows:

4 @ 2:00

4 @ 1:30

4@ 1:00

4 @ 1:30

4 @ 2:00

 

Warm Down:

300 easy snorkel pull with buoy (no paddles)

200 easy swim

 

Total: 3,000 yds.

WW: 3500-yard Sprint Workout

by Bob Ouellette, NELMSC Coaches Chair

Warmup (900)

300 easy swim

6x 50 kick, descend 1-3 and 4-6 @ :20R

4x 75 as 50 drill/25 swim

Main Set (2000)

2x through - use fins and/or paddles for 2nd round

Target pace for all swims = your best 100 free

8x 25 swim @ :30

3x 50 swim @ 1:00

2x 75 swim @ 1:30

1x 100 swim @ 2:00

300 easy pull

100 kick, streamline on back

Cooldown (600)

300 easy back/breast @ 1:00R

300 easy freestyle

Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.

Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!

WW: 4000-yard Speedplay workout

by Bob Ouellette, NELMSC Coaches Chair

Warmup (1000)

400 easy - non-freestyle every 3rd length

200 pull

200 kick

4x 50 drill

Main Set (2500): 20 seconds rest between sets

10x 25 with 6 dolphin kicks off each wall @ :50

300 at 90% effort

10x 25 with only 1 breath @ :45

2x 150 at 85% effort @ :20R

10x 25 breathe every 5 strokes @ :40

3x 100 at 75% effort @:20R

10x 25 at 90% effort @ :30

6x 50 at 100% effort @ :45R

3x 100 kick @ :20R

Cooldown (500)

5x 100 easy @ :30R

Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.

Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!

WW: Lactate Set by Mike Bottom

Contributed by Guy Davis, NELMSC Vice Chair

My favorite set is a “lactate production set” written by Mike Bottom and found in The Swim Coaching Bible. I have used this (and similar sets) when preparing for meets where I am trying to swim fast 100s. I believe that they helped me a lot, particularly to maintain speed on the back half of a 100. In Bottom’s words, he uses the sets to “teach the freshmen [swimmers] how to swim fast without fear.” The combination of swimming fast and pushing into the lactate production zone is challenging and exhilarating. I feel that the set, in addition to training the lactate energy system, helps build the mental strength required to “commit” to swim a fast 100.

Be sure to warm up well before starting the set, including some faster pace work to set up the sprinting. I recommend repeating the set a few times when building to a meet, for example every other week for the six weeks prior to the meet.

The set:

3x through:

3x [75 + 25]

300 easy/drill

  • The 75s are descending, with the first two fast but trying to keep perfect form, and the last one at 100% effort.

  • The 25 is on the back, double arm or pulling the lane line for recovery.

  • I recommend an interval between 2 and 2 ½  minutes for each [75+25].

  • The first round is no equipment, the second round is with fins, and the third round is with fins and paddles.

The first time out, there is no need to ramp the intensity too much; just try the set out for size. Then, you can attack with greater intensity in subsequent weeks. Also, be aware of the equipment use: paddles can be tough on the shoulders. An alternative is forgo paddles and progress efforts by starting with a zoomers-type fin and advancing to bigger fins. If you are prone to cramp, be sure to prepare for that.

You can adapt the set in many other ways to suit your needs and preferences. I hope you have fun with it and enjoy its challenge as much as I do.

A big thank you to Guy for submitting this workout and feel free to send a “favorite set” that we can share with our members to Bob Ouellette, NELSMC Coaches Chair.

Reference: The Swim Coaching Bible, Chapter 16, Freestyle Sprint Training, pp. 209-219, especially pp. 213-215, Lactate Production Sets

WW: 4,000-yard Sprint Workout

by Bob Ouellette, NELMSC Coaches Chair

Warm Up: 400 free/stroke easy, 4x 100 free/stroke easy, 4x 50 descend 1-4

Prep Set:

4x 150 as 50 kick, 50 catch-up, 50 build on  :15 SR

9x 50 as #1-3:  drill/swim, #4-6:  stroke/swim, #7-9:  descend on base +:05

8x 25 as ODD:  straight arm free, EVEN:  15 yds fast on :30 or :10 SR

150 loosen

Main Set, 4x through:

75 all out, 75 easy — all on 4:00

50 all out, 50 easy — all on 3:00

25 all out, 25 easy — all on 2:00

Cool Down: 4x 100 back/free by 25