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.
Workout Wednesday
December 1, 2021
Warm Up:
400 easy as 200 free, 100, back, 100 breaststroke
200 pull
4 x 50 kick-descending-20 secs. rest between 50’s
4 x 50 drill- 20 secs. rest between 50’s
Main set:
500 swim- 20 secs. rest (75% effort)
100 fast-20 secs. rest (90% effort)
400 pull -20 secs. rest (75% effort)
2 x 100 fast-20 secs. rest between 100s (90% effort)
300 swim- 20 secs. rest (75% effort, consistent stroke count
3 x 100 fast- 20 secs. rest between 100’s (90% effort)
200 pull- 20 secs. rest
4x 100 fast- 20 secs. rest between 100’s (90% effort)
3 x100 kick- on 2:00 (on back w/ fins)
Warm Down:
300 easy swim
Total: 4,000 yds.
Workout Wednesday
November 24, 2021
Warm Up:
400 easy as 200 free, 100, back, 100 breaststroke
200 pull
4 x 50 kick-descending-20 secs. rest between 50’s
4 x 50 drill- 20 secs. rest between 50’s
Main set:
500 swim- 20 secs. rest (75% effort)
100 fast-20 secs. rest (90% effort)
400 pull -20 secs. rest (75% effort)
2 x 100 fast-20 secs. rest between 100s (90% effort)
300 swim- 20 secs. rest (75% effort, consistent stroke count
3 x 100 fast- 20 secs. rest between 100’s (90% effort)
200 pull- 20 secs. rest
4x 100 fast- 20 secs. rest between 100’s (90% effort)
3 x100 kick- on 2:00 (on back w/ fins)
Warm Down:
300 easy swim
By Bob Ouellette
Warm Up:
300 swim
300 pull
4 x 50 drill
3 x 100 kick-with fins (descending- 20 secs. rest)
Main Set:
6 x 100- 20- secs. rest (best average pace)
300 pull- 20 secs. rest (75%-hold stroke count
12 x 50- 20 secs. rest 4 x (fly/free, back/free, breast, free)
2 x 150 kick on back -20 secs. rest
600 done as 100 @ 85%, 400 @ best avg. pace, 100 @ 85%
8 x25 from blocks
Cool Down:
300 easy swim – alternate backstroke, breaststroke
Total: 4,000 yds.
Warm Up:
300 swim (non-freestyle)
4 x 50 kick on side on 1:15
4 x 50 drill- 20 secs. rest
4 x 25 free-descending to 85% on: 45 secs.
Main Set:
600 swim at 75 %- 20 secs. rest
300 pull-consistent stoke count throughout
5 x 100- descending 1-5 and 6-10 to 90% effort- 20 secs. rest
3 x100 kick on 2:00 with fins-30 secs. rest
10 x 50 as odds easy, evens 90 %- 20 secs. rest
600 swim at 75% effort with 20 secs. rest
8 x25 free at 90% on: 45 secs.
Cool Down:
300 easy swim – alternate backstroke, breaststroke
*** Feel free to use fins as needed to maintain speed on the 100 repeats
Total: 4,000 yds.
by Bob Ouellette, NELMSC Coaches Chair
Warmup (900)
400 easy with every 4th length non-freestyle
2x 100 kick on back with fins @ 30 secs rest - odds dolphin, evens flutter kick
4x 50 drill @ 30 secs rest - odds 1 arm swim, evens fist swim
4x 25 @ :30 - build to 85%
Main Set (3000) - :20 rest for all sets
500 broken as 4x {100 hard + 25 easy backstroke
5x 200 @ :15 rest - 75% effort and 6 kicks off every wall
200 easy pull with snorkel & pull buoy
6x 50 kick @ 1:15 - alternate dolphin/flutter kick
500 negative split each 100 to 90% effort
12x 25 swim @ :30 - work on 3 breaths per length
Cooldown (300)
300 easy swim
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!
This week’s Workout Wednesday is a live virtual workout! New England LMSC member and coach extraordinaire Charlotte Brynn of The Swimming Hole has been running virtual dryland workouts each morning. Check out tomorrow’s “Total Body Blast” from 9-9:45am ET on The Swimming Hole’s Facebook page or via Zoom (Meeting ID: 915 320 9712).
For tomorrow’s workout you'll need a set of dumbbells or 2 bricks/pieces of wood, plus one kettlebell or a brick. If you have a BOSU and want to intensify your abs have it ready!
If you join via Zoom, you can turn your camera on and see others doing the workout as well. If you can’t make it at 9, check out the Facebook Live recording later on. Get ready to sweat!
Links to the past several days of workouts:
Ab Attack (35 min)
Total Body Blast (46 min)
Sunday Morning Stretch (31 min)
With most swimmers in New England currently lacking pool access, this week’s Workout Wednesday features some dryland ideas for staying in shape out of the water. In addition to Bob’s workout suggestions, check out our Swim Strong series from 2019. You can find Phase 1, Phase 2, and Phase 3 on our website!
- Alana Aubin, NELMSC Communications Chair
by Bob Ouellette, NELMSC Coaches Chair
Much like a swim workout, cardio activities like running or biking can be done as long steady aerobic workouts or as interval training (i.e. 3 mins @ 75%, then easy for 30 secs) to simulate the work/rest ratio of a swim workout.
Yoga videos on YouTube are great activities for working the core. (Alana’s recommendation: Fightmaster Yoga or Yoga for Swimmers)
I’m also a fan of stretch cords as they allow us to mimic the muscle patterns of various swim strokes.
To work on the core/muscular system, perform circuits of the following exercises. Do 5-10 repetitions per exercise @ :30-:60 rest between each set. Do as many circuits as you like to create a 30-45 minute workout.
Burpees
Jump lunges
Planks
Sit ups or crunches
Pushups
Pullups
Squats
Jump rope
Flutter kicks
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!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (900)
400 non-freestyle
200 streamlined kick on back with fins (flutter and/or dolphin)
4x 75 as 50 drill/25 swim
Main Set (3000) - :20 rest for all sets
500 broken as 4x {100 hard + 25 easy backstroke
1000 @ 75% effort - 6 kicks off every wall
200 easy pull with snorkel & pull buoy
6x 50 kick
500 negative split each 100 to 90% effort
20x 25 swim @ :30 - 2 breaths per length
Cooldown (600)
300 easy pull
6x 50 easy swim @ :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!
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!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (600)
200 swim non-freestyle
4x 50 kick, descend @ :15R
4x 50 fly/free @ :15R
Main Set (3000) all @ :10R
4x 150 @ 90% effort
600 free - target race pace + :15
12x 50 - descend by 3 (i.e. 1-3 easy, 4-6 moderate, 7-9 faster, 10-12 fastest)
600 free - hold steady pace
2x 300 as 250 hard/50 easy
Cooldown (400)
400 easy pull
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!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (600)
300 swim easy
6x 50 kick, desc 1-3 & 4-6 @ :20R
Main Set (3000) all @ :20R
3x 100 fly - descend effort (option: 25 fly/25 free)
2x 200 reverse IM
4x 100 back - descend to 100%
400 IM - focus on form and turns
4x 100 breast - descend to 100%
2x 200 reverse IM
4x 100 free - descend to 100%
6x 50 free @ :45
Cooldown (400)
400 easy swim - non-free every 3rd length
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!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (1000)
300 swim easy, every 3rd length non-freestyle
4x 50 pull @ :10R
8x 25 kick @ :15R
4x 75 free, breathe every 5th stroke @ :15R
Main Set (2500) all @ :15R
4x 200 descend effort
3x 200 @ 80% effort
2x 200 descend effort
1x 200 ALL OUT
500 pull with paddles, moderate
Cooldown (500)
500 easy swim - non-free every 3rd length
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!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (800)
300 swim easy
200 kick with snorkel (+ fins optional)
4x 75 as 50 swim/25 drill
Main Set (2500)
4x 400 free as 100 hard/200 pace/100 hard @ :30 rest
200 dolphin kick on back with fins - hold tight streamline
500 pull with snorkel and pull buoy - work on body alignment and head position
8x 25 fast @ :15 rest
Skill Building (300)
4x 75 free - sight 1x on 1st 25, 2x on 2nd 25, 3x on 3rd 25
Cooldown (400)
400 easy swim - non-free every 3rd length
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!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (1000)
400 easy swim as 2x {100 fr, 50 bk, 50 br
300 pull
6x 50 kick with fins as 2x {dolphin, breaststroke, flutter kick}
Main Set (2700): 20 seconds rest between sets
4x 50 fly build @ :15R
3x 100 as 25 fly/75 back descend @ :20R
2x 200 back build @ :15R
3x 100 as 25 back/75 breast descend @ :20R
2x 200 breast build @ :15R
3x 100 as 25 breast/75 free descend @ :20R
2x 200 free build @ :15R
4x 100 IM at 100% effort @ :30R
Cooldown (300)
300 easy swim
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!
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!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (700)
200 swim
200 pull
4x 50 drill @ 1:30
4x 25 underwater streamlines with fins (kick halfway, surface and swim halfway) @ :15R
Main Set (3000): All with :15 seconds rest
4x 100 IM
4x 50 fly work perfect underwaters
3x 200 IM
4x 50 back work perfect underwaters
3x 200 IM
4x 50 breast work perfect underwaters
2x 100 IM
4x 50 free work perfect underwaters
400 IM
Cooldown (300)
300 easy swim
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
by Bob Ouellette, NELMSC Coaches Chair
Warmup (600)
400 swim
200 streamline kick on back, alternate fly/free kick
Main Set (4000)
800 swim at 75% effort on :20R
4x 200 pull, evens with paddles on :20R
800 swim at 75% effort on :20R
8x 100 descend 1-5 and 6-10 on :20R
800 swim at 75% effort on :20R
Cooldown (400)
8x 50 easy swim, at least 2 50s non-free, on :30R
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
by Bob Ouellette, NELMSC Coaches Chair
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!
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Warmup (200) 200 swim, non-freestyle
Main Set (5000)
20x 100 on :15R as 4x through:
100 fly
100 back
100 breast
100 free
100 IM
20x 50 on :10R as follows:
1-5 drill choice
6-10 free, breathe every 5th stroke
11-15 kick with snorkel, focus on good head position & body line
16-20 free, descend to 100% effort
20x 100 on 1:45 or :15R as follows:
1-5 swim with fins
6-10 swim with paddles
11-15 swim with fins and paddles
16-20 pull with snorkel
Cooldown (300) 300 easy swim
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