Winter Break Workouts December 21 st - January 1 st

December 21 st – Heart Rate Spikes Warm-up Set x 4 3 x : :00 3 x :40 2 x 200 2:30 3 x :40 4 x 100 1:30 3 x :40 8 x 50 :45 3 x :40 12 x : EZ The sets of 3 x 50s should be on an interval that provides only a few seconds rest with you 95% effort. These serve as heart rate spikes that only give short bursts of cardio with long recovery swimming in between.

December 22 nd – All 4 Strokes Warm-up Set x 2 2 x 100 1:30 2 x 50 :40 2 x 25 : :30 3 x 100 1:30 2 x 50 :40 3 x 25 : :30 4 x 100 1:30 4 X 50 :40 4 x 25 : : EZ Work on long and strong strokes through the freestyle to lengthen out any tightness. Make sure you are focusing on textbook perfect technique during the 25s and maintain technique throughout the 200 IMs. If you are not consistently getting at least 5 seconds rest on the given intervals, then increase the intervals by 5 seconds until target rest of 5 seconds is achieved.

December 23 rd – Best Stroke NO FREE Warm-up Set x 2 Do the following set 3X through – 4x100 Kick-Drill by 1:50 – 4 x 50s Build-Easy by :50 – 4 x 25s Odds – Breakout / Evens – : EZ If you are not consistently getting at least 5 seconds rest on the given intervals, then increase the intervals by 5 seconds until target rest of 5 seconds is achieved.

December 24 th – 27 th - BREAK

December 28 th – Long and Loosen Warm-up Set x 4 Do the following set 2X through – 25 :30 – 50 :50 – 75 Build-Easy-Hard by 1:10 – 100 1:30 – 125 Build-Easy-Hard-Build-Easy by 2:00 – 150 2:30 – 175 Build-Easy-Hard-Build-Easy- Hard-Build by 2:50 – 200 3: EZ The 25s, 75s, 125s, and 175s are following a pattern of Build-Easy- Hard by 25. Each incremental increase adds on to the pattern. These should all be with a breathing pattern of breathing every third stroke. DPS = Distance per stroke. All of these should be swum with the least number of strokes per 25 as possible, while maintaining a good pace. If you are not consistently getting at least 5 seconds rest on the given intervals, then increase the intervals by 5 seconds until target rest of 5 seconds is achieved.

December 29 th - Legs Warm-up Set x 2 8 x 200 Swim-Kick by 3:15 12 x 50 Sprint 1: EZ If you are not consistently getting at least 5 seconds rest on the given intervals, then increase the intervals by 5 seconds until target rest of 5 seconds is achieved.

December 30 th – Lactate Set Warm-up Set x 2 10 x 5: EZ These are choice and these are drop dead sprint. Race them like you would in a meet using the same breathing strategies, the same technique, and the same mentality like it’s a competition. Practice racing.

December 31 st - Recovery Warm-up Set x :00 Warm-up Set x :00 Warm-up Set x : EZ It’s repetitive, but use the warm-up sets to elevate the heart rate a little bit with long strokes. Use the kicking to work out the lactic out of your legs and bring the heart rate back down before the next elevation during the next warm-up set. Breathe every 3 rd stroke whenever swimming freestyle.

January 1 st – Test Set Warm-up Set x 2 25 x 1: EZ Make sure to pick an interval for the 100s that will push you to go hard, but one that you will also be able to maintain at least 5 seconds rest. This is a test set, so don’t make it easy. Test yourself and push yourself.