Announcement

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Hiatus Workout

Posted by Arapahoe High School Swim and Dive on Mar 15 2020 at 07:51AM PDT

Coach Richmond has sent the following Dryland and Swim workout for our “down” period. Please stay safe and healthy, and practice proper social distancing.

Attention – Arapahoe Swimmers,

The following are guidelines and videos you can easily access. Swimming workouts are provided following the Dryland information

DRYLAND EXERCISES

Caution – First and most importantly, make sure you do not do any movement that potentially will cause injury. The point is to remain active by gaining strength – moderately and progressively. Feel free to shorten the recommended number of rounds and progressively increase rounds and intensity

You can accomplish dryland at home or at a rec center (as long as the rec centers are open).

The following dryland exercise videos are recommended.

The first one below suggests a basic and advanced exercise routine completed multiple times.

We recommend you begin with the basic routine – 3x per week.

Dryland Exercises For Swimmers
(Strength Training) | Whiteboard Wednesday
https://www.youtube.com/watch?v=qoQnsbfMCeI

The Arrow free dryland plan offers numerous specific basic and advanced dryland exercises – take a look. Examine, learn and perhaps experiment.

2. Dryland Exercises For Swimmers: Arrow freestyle swimming technique

https://www.youtube.com/watch?v=ztmWxvDcDM0

3. Nebraska Dryland Video – excellent progression and very specific
https://www.youtube.com/watch?v=MBXVtEUQfM0

Basic dryland option either prior or after swimming

Additional Dryland:
The following dryland set can be repeated (2x) before or after a swimming workout. If before swimming, use it as a basic warm-up.
10 each arm circles: sm, med, LG.
10 butt kickers
10 high knees
10 arm swings
10 side lifts
10 burpees
10 roll-up & jump
10 mt. climbers X3
plank: shoulder, side, waist, knees, feet
10 push-ups
stretch

Walk…jog…run

At the most basic level – aim for 10 minutes away from your home with 10 minutes (or 12 min. out/12 min, 14/14,) or less on your return home.
Mix it up. The point is to raise your heart rate.
Aim for a minimum of two times a week as many as 4-5 days per week.

SWIMMING SETS

SPRINT
High Quality – INTENSE fast short-yardage set
Begin with an EZ 200 yd./meter

Group I. 20×50 3@45 fr. 2@55 fl 1000
Group II. same as above 3@:50, 2@:60
Group III. same as above 3@:55, 2@:65 or add:05 if too fast

Next set…add:05-:10 or:15 seconds according to needs
Group I.
15×50
3@45 free 2@55 back.
3@45 free 2@60 breast.
5@40 free. Color – Red (Heart rate 150-160 beats per minute/bpm)

12×25 @ :30 2(x25) swim build swim speed to the wall,
2 swim smooth, 2 build, 2 smooth .3/1300

Final swim set – you may choose to do
1x, or 2x reps. (repetitions) vs 3x below
3x100@5:00 sprint free
3x100@6:00 sprint spec. i.m.= fl-bk/kick-brst/brst-fr (1) in heats (54:00)
3x100@7:00 sprint spec. in heats
Focus is to race & compete!
4. Recovery (white color 120 bpm) 150-200 yds./meters

Sprint Group -

Very short workout – at least you swam…?
From Sprint Group – Girls 2020

Three days prior to A-League
500 smooth…easy (EZ) relaxed if the water is warmer than you are used to. The warmer water will tire you out sooner if you work too hard. Remember, the final three days of rest are most important for Sprinters – and 100 stroke swimmers. .500

4x 75 @1:30 choice mix (i.m group (odd’s) fly-bk.-bst. /bk.-bst.-free 25’s
4x 50 @1:10 kick choice (i.m. group)
4x 25 @:40 1. DPS / 2. Build speed to the wall / 3. 2 cycles fast / 4. Fast 15 yds-meters ez to the wall. .6/1100

Three times (3x) through the following set:
50 kick build 25 / ez. 25 @ 1:10 to 1:15
50 swim Dist.-Per-Str. (DPS) @:60
2×25 2 cycles fast @:45 .45/1550

1x 25 or 50 (depending on if you swim 100’s (race pace 25) or 200’s (race pace first 50)
Emphasis is on the first 25 speed of your 100 or of your 200 race.
Use your breathing plan during the first 25, or first 50 of the race you choose.
**Take plenty of rest before you complete the following:
2×25 (12.5 to 15 blast – fast speed / e.z. to the wall @ 1:30 – 2:00

Recover at least 100-200 yards

Middle Distance (200/500 distances)

Focus – Moderate speeds – Pace work-out practice for 200 & 500 swimmers.
Note: All swimmers can do this set.

Note: The following set was for middle-distance state qualifiers Megan Bergstrom and Miri Griffin – State group within two weeks of state 2020.

1. w.u. 200 fr./100 str. X2
(600)

2. 12X50 1-6 55 drill or dr-swim. 7-9 @ 50 DPS hold str. count 10-1245 des. by effort. Do not worry about time.
(.6/1200)

3. 2x (below)
200@3:10 buoy
2x100@1:40 drill-swim by 25’s
2x 200@3:10 bouy brth 3
4×50 @60 flutter kick (or :65 if meters)
30 sec. rest
(1600/2800)

4. 100 EZ/(2900)

5. 2×100 1:20 strong, 2x1001:50 500 pace +3 seconds
2×75 1:10 quick/strong, 2x100 @1:40 500 pace +2 seconds 2x50 @60 strong, 2x1001:30 200 pace +1 second
2×25 (#1)40 strong, (#2) Fast.
(1050/4050)

6. 200 ez/4250

7. A long recovery pull would be good if you desire.
Not sure if you will swim meters or yard

Middle-Distance State group options

Option #1

(3x below)

General Warm-up of 12-1500 mix

1x100@1:45 fast free Blue speed 1x400@6 smooth buoy

2x75@1:30 fast free Blue speed 1×300 smooth @5 buoy

3x50@60 fast free or specialty stroke Blue speed 1×200 smooth @3 buoy

4x25@45 race! free or specialty stroke Purple/L.Tol. 1×100 smooth @2 buoy

1-minute rest between above set


300-400 EZ warm-up

Minor set before the main set state dist. (as well as, options for the 200 distances and below).
6×150: (2x) #1-2 swim.@ 2:15 steady pace hold stroke. count, #3 kick 3:10 build 6x100: (2x) #1-2 swim.1:30 steady hold stroke. count, #3 kick 2:10 build speed 6x50: (2x) #1-2 swim.45 steady hold stroke. count #3 kick @1:10 build speed /1800 yds/meters

The State Sprint group should do the above set ( with fins and descend on the-
last part (#4-6) of the 100’s and all of the 50s swim at:60

Main Set – Mid Distance group
1x500@7:30 neg. Split (or, 200 group
(Or, 200 groups 1x 400 on 7:00

5x100@1:40 desc. 1-3 to 500 pace hold 4-5
(or 200 Group – 6×75 des 1-3 1:15, Des 4-61:30

30 sec. rest

Mid Distance (500 swimmers)
5×50:60 desc. 1-3 to 200 pace hold #4-5 Or, 200 and below distances 4x 50 tight fast descend 1-3 (blue speed/heart rate 160-190bpm) @1:10, Race #4 1x1003 EZ kick-drill by 25. 3150 yds.

3. Sprint Group Main-Set
1x 100 on 1:45
4x 75 @ 1:30, odd # build speed, even fast-EZ-fast by 25s
1x 150 on 2:30 EZ

6x 50 @ :60 (Blue speed/HR 16-170),1-2 bu./fast 25s, #3-4 37.5 fast/12.5ez,
#5-6 @1:30 All-out effort Purple(L.Tol)
200 on 3:30-4:00
10x 25 on :45 (o) controlled-build-fast, (e) RACE!
250 ez – White recovery 1550yds/meters (this set)

600 mix

(2x thru this set)
2x 25 @ :30 Drill – Swim 25’s
2x 50 @:55 K-S 25’s
2x 75 K-D-S on 1:20-1:30 choice
6x 25 (o) build / (e) 2 cycles fast @:40 .9/1500

3a. Mid-Distance set (or IM set below ***3b.)

Note: sprint group – starts at the 400 then 12×25 (add 4×50 lactate tolerance on 2:00 instead of 1×50 at the end.
500smooth on 7:30 good technique
16×25 (1-Smooth / 3-tight descend to fast) on :30 if distance (or :40 if 100/200 events)
400 Free on 6:00
12×25 (1- Smooth / 2-FASTER) on :40
300 Free on 4:30
8×25 (1-Smooth / 1-FAST) on :40
200 Free on 5:30
4×25 (ALL FAST) on :40
100 Free Recovery on 2:30
1×50 (For Time — SPRINT) 2650/4150


3b.IM’ers 16x 75 odds fly-back-breast. “faster” transitions emphasis / even free DPS@ 1:20/1:10
200 ez .2/4350
Kick 2x super 500 Rd. #1 (25’s @:35 build / 50’s @1:35 ez-fast by 25s/75’s 1:35 mid 25 is faster)
Note: you may stop after rd. one of kick set
50-25-25 / 75–25 / 50-50 / 25-75 / 25-25-50
Rd. 2 is all K 25s fast / K 75’s build / 50’s are swim ez – same intervals 1.0/5350
200 ez .2/5550

Options: 20×25 (3×25 ez / DPS on :30 plus 1×25 sprint breath 2’s or 3’s on :60)

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