THE TRANSITION ZONE

12 Days of Christmas- Swim Style

INTERVAL REST = 15-20 seconds, SET REST = 30-60 seconds

On the first day of Christmas, my tri coach gave to me….                               

1 X  300 m CHOICE EASY                                                               

On the second day of Christmas, my tri coach gave to me…

2 X 75m IM’s (Back, Breast, Free)

On the third day of Christmas, my tri coach gave to me…

3 X 50m DRILL as perfect as can be.

On the fourth day of Christmas, my tri coach gave to me…

4 X 50m KICK choice heartily.

On the fifth day of Christmas, my tri coach gave to me…

5 X 100m PULL with paddles and the buoy.

On the sixth day of Christmas, my tri coach gave to me…

6 X 50m SWIM alternating 25 race pace, 25 easy.

On the seventh day of Christmas, my tri coach gave to me…

7 X flip turns speedily

On the eight day of Christmas, my tri coach gave to me…

8 X 25m Sprint as fast as can be!!!

On the ninth day of Christmas, my tri coach gave to us…

9 X push-ups without a fuss

On the tenth day of Christmas, my tri coach gave to me…

10 X 25m Fists & Tarzan alternating

On the eleventh day of Christmas, my tri coach gave to you…

11 X tricep dips on the edge of the pool.

On the twelfth day of Christmas, my tri coach gave to me…

12 X 25m kick with fins underwater as far as you can be!                                                     

WARM UP (500m)

200m SWIM Choice

4 x 75m PULL with buoy   *Optional: Alternate 75m normal, 75m LOW

 DRILLS (600m)

12 x 50m, Twice through the drills set, 2nd time= FINS optional                

                  25m 6 Kick Switch

                  25m 3-3-3 (3 strokes left, 3 strokes right, 3 normal)

2 x              25m 2 Stroke Surge (2 strokes on left, 2 strokes on right, 2nd stroke is                          more powerful)

                  25m Fists

                  25m Tarzan (Head up frontcrawl)

                  25m Finger-tip-drag (elbows up, fingers down during recovery)

 MAIN SET (1200m)

4 x 50m SWIM D 1-4 (Get faster every 50m)          50’s REST = 15- 30 seconds

100m at Time trial pace (Get time)                          SET REST = 1 minute

 4 x 50m PULL Try to hold pace for all of the 50’s  *Paddles optional

100m at Time trial pace (Get time)

 4 x 50m SWIM Above race pace (Fast but not an all-out sprint)

100m at Time trial pace (Get time)

 4 x 50m KICK *Fins optional

100m at Time trial pace (Get time)

 COOL DOWN (100m)

50m Non-free

50m SWIM Choice

WARM UP (400m)

200m CHOICE SWIM

8 x 25m KICK with board  (FINS optional)         REST = 15 seconds at each wall

Alternating:

·       25m EASY

·       25m FAST!

·       25m EASY

·       25m Tombstone Kick! (Board is vertical in the water for more resistance)

 DRILLS (200m)

50m 3-6-3: Take three strokes and pause on your right side with right arm extended forward and your left arm lying on left side. Remain in this position for six kicks. Take three more strokes and pause on your left side for six kicks  

50m Fists: Swim while making a fist with your hand. Focus on using your whole   forearm as a paddle

50m Shark: Swim with kickboard between your legs. Finish stroke, accelerate and touch the board

50m Recovery Pause: Swim emphasizing a high elbow during the recovery by pausing for ½ second at the highest point of the stroke.

 MAIN SET (1600m)

7 x 100m VARIABLE SPEEDS                      REST = 20 seconds

ODD: At race Pace, EVEN: Variable Speeds

#2 & 8) 25m FAST/50m EZ/25m FAST    

#4) 25m FAST/25m EZ/25m FAST/25m EASY              

#6) 25m EZ/50m FAST/25m EZ                                

3 x 200m                                                             REST = 30 seconds

ODD: Pull with buoy and paddles, EVEN: Swim with Fins

6 x 50m SWIM                                                  REST = 15-20 seconds

ODD: SPRINT, EVEN: SMOOTH                                              

 COOL DOWN (200m)

2 x 50m GOLF Count strokes for 50m + time in seconds = Score

100m CHOICE SWIM, Try to include another stroke as well    

WARM UP (350m)

200m CHOICE SWIM

4 x 25m KICK Build (Slow to fast each length!)                  REST = 10 seconds

2 x 25m DPS (Distance per stroke) Count strokes, lower # = usually more efficient!

 DRILLS (500m)                                                                       

REST = 20 seconds

                            50m PULL bouy LOW

                            2 x 25m PULL with buoy and FISTS

2 x through:        50m SINGLE ARM (25m left arm, 25m right arm only)

                            2 x 25m TARZAN (Head up swimming)

                            50m PULL FAST! with paddles

  MAIN SET (1300m)                                                               

REST = 30 seconds

200m SWIM- Even split (Each length the same speed)

         2 x 25m SWIM- As few breaths as possible

2 x 100m SWIM- at race pace (Note time!)

         2 x 25m SWIM- As few strokes as possible

4 x 50m PULL- Descending 1-4 (Each 50m gets faster) Paddles optional

         2 x 25m KICK- Under the water as far as possible

8 x 25m SWIM- Alternating 25m Strong/25m easy

         2 x 25m SPRINT- As fast as possible

100m Easy- Active recovery, slow, smooth, get heart rate down

2 x 100m SWIM- At race pace (Try to match your time from previous set of 2 x100’s)

 COOL DOWN (250m)

100m PULL smooth and easy

150m SWIM CHOICE (at least 50m non-freestyle)

WARM UP (600m)

300m SWIM with fins

200m PULL (Alternate 50m high/ 50m low)

100m Alternate (25m BUILD free/ 25m non-free)

 DRILLS (300m)

25m  Kick underwater as far as possible          

75m DPS (Count strokes; long & smooth)

50m  Fists                                                            

50m Single Arm (25m each side)

75m  6 kick/switch                                            

25m Sculling with light kick

 MAIN SET (1200m)

4 x 50m  SWIM on pace  On 1:00, 1:15 or 1:30

200m PULL with paddles 

4 x 50m  SWIM with fins, 10 seconds faster than previous 50′s  REST = 20 sec

200m SWIM with breathing pattern  3/5/3/7 or 2/3/2/4            

4 x 50m Alternating 25m fast/25m easy

200m SWIM at race pace                                    

              COOL DOWN (200m)            

4 x 25m DPS- As few strokes as possible- Count strokes  

100m CHOICE SWIM            

WARM-UP:  (400m)

200 SWIM Choice (Any stroke)

100m PULL Freestyle with buoy

50m KICK Choice

2 x 25m BUILD SWIM (Start slow, end fast)

 DRILLS:   (200m)  WITH FINS                                     

REST = 15 sec at each wall

50m  6 Kick Switch: Take a stroke, kick for 6, then take another stroke to switch sides and kick for 6 (REACH)

50m Catch Initiation: Kicking streamlined, take 3 catches on the left side, on the 3rd catch, take a full stroke and repeat on the right

50m Push Drill: Swim normally but try to accelerate the water during the last part of your stroke

50m Elbow Scrape: Swim normally but during the recovery have a high elbow and pretend to scrape it along the ceiling

  MAIN SET: (1400m)        

Pyramid set                    

REST  = 10 - 30 seconds after each interval

 2 x through:

*On second time through, PULL optional

25m Fast 25m Easy

50m Fast 50m Easy

75m Fast 75m Easy

100m Fast

75m Easy 75m Fast

50m Easy 50m Fast

25m Easy 25m Fast

 COOL DOWN: (300m)

3 x 50m PULL Freestyle Easy

WARM UP (400m)

200m CHOICE SWIM (Any stroke)

150m KICK MIX, FINS Optional (Try with a board, without a board, side kick, tombstone, streamlined, etc)

2 x 25m DPS (Distance per stroke- As few strokes as possible)  

REST = 20 seconds

 MAIN SET (1600m)                        

4 x 50m SWIM Descend 1-4 (Each 50m gets faster)                             

REST = 15 seconds

50m PULL with buoy and FISTS                                                              

REST = 15-30 sec

100m SWIM- Alternate 25m left arm, 25m right arm

150m PULL, PADDLES optional and do at least 50m PULL BUOY LOW

200m SWIM with breathing pattern 3/5/3/7 or 2/4/3/4                   

SET REST = 30-60 sec

4 x 50m on pace time (1:00, 1:10, 1:20 or 1:30)                                  

50m TARZAN- Head up front crawl                                                         

REST = 15 - 30 sec

100m PULL with PULL BUOY LOW

150m SWIM- Build- Every 50m get faster

200m PULL with PADDLES                                                                       

SET REST = 30-60 sec

 4 x 50m SWIM at RACE PACE with FINS (Focus on fast kick rate)       

REST = 30 seconds

 COOL DOWN (300m)

3 x 50m GOLF                                                                                           

REST = 20-30 seconds

*Strokes (per 50m) + time (seconds) = Score (lower is more efficient)        

 150m CHOICE     *Try to include 50m non-freestyle

WARM UP (500m)

200m Choice SWIM

2 x 100m PULL

100m Single arm alternating 25m left/25m right

KICKING DRILLS (400m)

8 x 50m with FINS      `                  REST = 10 seconds after each 25m

1) Streamline kick on front                              

2) Streamlined Kick on Back

3) Side kick on Right                                                  

4) Side kick on Left side

5) Back kick with arms pointed to ceiling               

6) 3-6-3 Take 3 strokes, kick for 6 seconds 

7) Tombstone kick with board                                  

8) Underwater kick as far as possible

 MAIN SET (1200m)            

REST = 10-20 seconds after each interval,

SET REST = 30-60 seconds

                                       25m SCULL with light kick

                                     50m FISTS

2 x through :                75m SWIM- Build within each 25m

                                     100m SWIM at race pace

                                     150m SWIM with fins (Emphasize kick)

                                     200m PULL with paddles, even split (Steady pace)

 COOL DOWN (300m)

4 x 25m Distance Per Stroke (Count strokes, lower is better)

100m Choice SWIM  

100m PULL                                                        

WARM-UP: (400m)                                                      

REST= 15 seconds

200m SWIM Choice

2 x 100m PULL Build slow to fast throughout 100m

 DRILLS: (200m)                                                           

REST= 20-30 seconds

50m  3-6-3:  3 strokes, kick for 6 kicks, 3 strokes, 6 kicks, repeat

50m Opposite Drill: While swimming, keep arms in opposite positions (ex. One arm  reaching forward while the other pushes back hard)

50m Two Stroke Surge: Take two stokes on one side, followed by 2 strokes on the other. The second stroke is more powerful than the first.

50m Triple Pull: Fists only using pull buoy in the LOW position (knees or below)

 MAIN SET: (1600m)              

REST = 15 -30 seconds between 50’s

200m SWIM Steady

1 x 50m SWIM Strong (Note time*)

2 x 50m Distance Per Stroke (Count strokes per length and try to maintain or decrease)

3 x 50m PULL Strong (Paddles optional)

100m SWIM RECOVERY Pace

4 x 50m KICK with FINS as follows:

1.    Kick with board on front making sure you kick from the hips and not from the knees

2.    On back with arms streamlined above head

3.    Tombstone kick- Using the board to ‘plow’ the water

4.    Underwater kick- Kick under the water as far as you can, come up for air and then go under again

200m PULL Steady, Even pace, Breathing pattern optional

50m SWIM Strong (Note time, try to beat or maintain time from very 1st 50m*)

100m SWIM RECOVERY Pace

3 x 50m SWIM  Descending 1-3 (50m slow, 50m moderate, 50m fast)

2 x 50m SINGLE Arm (25m with left arm only, 25m with right arm, non-working arm up or down)

1 x 50m SWIM Strong (Note time, try to beat or maintain time from 1st or 2nd 50m* of the main set)      

200m SWIM Steady

 COOL DOWN: (100m)

100m CHOICE SWIM                                                                    

WARM-UP: (450m)                      

REST = As much as possible

200m CHOICE SWIM

150m PULL with pull buoy

100m KICK (Board optional)

DRILLS: (250m)  

ONLY 50m of each drill                REST = 15-20 seconds

*Fins Optional

 50m Wide Entry- Enter with arms shoulder width the part (Entry)                         50m 3 Second Reach- After hand enters the water, reach for 3 seconds (Reach)

50m Fists- Make a fist and focus on using forearm to pull (Catch)

50m Push- At the end of the stroke, Push extra hard for the last 6 inches (Finish)

50m Recovery Pause- Keep a high elbow when arm is out of the water (Recovery)

  MAIN SET: (1400m) Pyramid      

REST = 30 seconds between intervals

4 x 25m Distance per stroke, count your strokes

50m  SWIM Build (Slow to fast throughout 50m)

2 x 100m SWIM Strong (80%)

150m PULL, Each 50m get faster (50m slow/ 50m medium/ 50m strong)

2 x 200m SWIM    #1) Steady #2) Breathing pattern

150m PULL, paddles optional, Try 50m pull buoy LOW

2 x 100m SWIM smooth

50m SPRINT! (95%)

4 x 25m SWIM, Breathe as little as possible, count breathes

 COOL DOWN (200m)

200m CHOICE mixer (Swim/pull/kick/ or other stroke)

WARM-UP: (400m) 

REST = 15 - 30 seconds between each 100m

100m  SWIM (Choice)      

100m  PULL with buoy      

100m  BUILD by 25m (Each length starts slow and ends fast)

100m  KICK (Fins optional)                

 DRILLS: (300m)        

REST = 15 - 20 seconds

50m    Wide Entry- Enter water shoulder width the part (Hand entry) 

50m    3 second reach- After hand enters, reach for 3 sec (Reach)

50m    Superman Catch-up with fists- Catch up with at front of stroke (Catch)

50m    Shark drill with board between legs and touch board (Finish)

50m    Marionette- High elbow when arm is out of the water (Recovery)

50m    Single arm (25m each arm)- Other arm in front for balance (Strength)   

MAIN SET: (1300m)        

REST = 15 - 45 seconds

3 x 100m    SWIM (Try to keep each 100m the same pace)      

200m          PULL (Steady pace)

2 x 75m      SWIM (Alternate 25m SPRINT! 50m Easy)            

150m          SWIM (Steady pace)

4 x 50m      PULL (Paddles optional)

100m          SWIM (Recovery pace)

6 x 25m      SPRINT! (High arm turnover, Rest = 20-30 seconds)                    

50m            KICK (Focus on kicking from hips, Fins optional)

  COOL DOWN: (300m)

4 x 25m    DPS (Distance per stroke) Count strokes and ¯ strokes each 25m

200m          CHOICE (Choose anything you wish: Swim, kick, pull, drill, non-free)                      

THIS or THAT

WARM UP (600m)

200m CHOICE SWIM    or                                                                                           4 x 50m BUILD slow to fast every 50m

 4 x 50m KICK *Fins optional         or                    

8 x 25m Alternating 25m SCULLING / 25m FISTS

 2 x 100m 25m SHARK/ 50m SWIM/ 25m KICK    or                                                2 x 100m PULL

 DRILL SET (200m)

50m UNDERWATER RECOVERY (Long dog paddle)                       or                   50m TARZAN (Head up swimming)

50m 3 CATCH INITIATION (Take 3 catches before pulling)           or                   50m 2 STROKE SURGE (Take 2 strokes with one arm)

50m PULL with buoy low and fists                                                 or                   50m SWIM with legs crossed as far as possible

50m KICK Underwater as far as possible                                       or                    50m SUPERMAN CATCH-UP (Arms shoulder-width the part)

 MAIN SET (1400m)

6 x 100m SWIM on Pace: 1:30/1:45/2:00/2:15 or 2:30                        or                 3 x 200m PULL      1) Pull buoy Low       2)With paddles   3) Choice

 200m SWIM *Every push off the wall, 3 or 4 dolphin kicks        or                          8 x 25m Alternate 25m Smooth and 25m SPRINT!! Fins optional

 4 x 50m GOLF Count strokes (50m) + Time (Seconds) = Score   or                     4 x 50m Alternate 25m DPS (As few strokes as possible) and 25m                        Breathing as little as possible

 300m KICK with FINS and BOARD                                                   or                   300m CHOICE SWIM, Steady aerobic pace

 2 x 50m Reverse Build (Fast to slow)                                             or                        2 x 50m As 25m Free/ 25m Non-free

 COOL DOWN (~300m)

* Last 10 minutes we will pull the buoys and work on swimming around buoys, mass starts, sighting and drafting. If you do not want to do this, you can cool down in the dive tank and swim lengths

WARM UP (550m)

200m SWIM Choice

3 x 100m PULL  (1.) Normal pull   (2.) Pull buoy low  (3.) With paddles *If you don’t want to use paddles, do shark drill

2 x 25m BUILD Slow to fast each 25m

 MAIN SET (1750m)

REST = 10-15 seconds after 50′s and 15-20 seconds after 100′s

50m TARZAN (Head up swimming)

50m SWIM (Breathing to non-working arm)

50m FISTS

2 x 100m SWIM just below Race Pace *Note time

50m SINGLE ARM (25m left, 25m right)

50m SCULLING with light kick

50m UNDERWATER RECOVERY (Long dog paddle, arms do not come out of the water)

2 x 100m SWIM at Race Pace (A little faster than your current race pace) *Note Time

50m SUPERMAN CATCH UP

50m 3 CATCH INITIATION (Take 3 catches on one arm before pulling through all the way on the third one)

50m 2 STROKE SURGE (Take 2 strokes with one arm, second stroke is stronger)

2 x 100m SWIM At Goal Race Pace *Note Time

50m SHARK with board between legs

50m PULL with buoy low and fists

50m SWIM with legs crossed as far as possible

2 x 100m SWIM Above Goal Race Pace*Note Time

50m SWIM As few Breathes per length as possible

50m KICK Underwater as far as possible

50m SWIM As few strokes per length as possible

2 x 100m SPRINT All out *Note Time

 COOL DOWN (~300m)

We will be pulling the lane ropes and putting in buoys at the last 10 minutes of class to practice some open water swimming skills and pool racing skills.                                                                                                                          

MAIN SET (1600m)

400m TIME TRIAL *Get time *If you are in the Tuesday class and have done the time trial, you have a choice to do it again or:

4 x 100m PULL          1) Normal         2) Low      3) Normal         4) With Fists    

20 x 50m as:             REST = 10-20 seconds

                                    50m Single Arm (50m left, 50m right)

4 x through:                50m Fists

                                     50m Tarzan                                                                         

                                     50m Shark

                                     50m Sprint!!!

 4 x 50m KICK   Alternating 25m steady pace/ 25m hard:

REST = 15 seconds

                                     50m Back with Arms raised to ceiling                        

                                     50m Underwater as far as possible

                                     50m Tombstone

                                     50m Sprint Choice Kick

COOL DOWN

The last 10 minutes we will pull the lane ropes early and swim around the buoys to practice:

Buoy turns                           Mass starts

WARM UP (350m)

100m SWIM

100m PULL

100m DRILL continuous 3 Second Glide or 6 Kick Switch

2 x 25m SWIM BUILD to race pace

 MAIN SET (1650m)

500m TIME TRIAL *Get time

100m PULL Recovery

50m TARZAN  (Head up)

4 x 100m VARIABLE SPEED PLAY                      REST = 15 seconds

1.  25m FAST/ 25m EASY/ 25m FAST/ 25m EASY

2.  25m FAST/ 50m EASY/ 25m FAST

3.  25m EASY/ 50m FAST/ 25m EASY

4.  100m FAST

100m PULL buoy LOW or with fists or paddles

50m SWIM Sighting every 5 strokes or

6 x 50m at Time trial pace = 10-15 seconds

100m at Race pace

50m SWIM Choice

 COOL DOWN

The last 10 minutes we will pull the lane ropes early and swim around the buoys to practice:

Buoy turns                    Mass starts

WARM UP: (500m)

200m SWIM Choice

6 x 25m KICK with fins

3 x 50m PULL

 DRILLS: (200m)

4 x 50m (ONLY 50m of each drill)    

REST = 15-20 seconds, FINS Optional

1.     3 Second Glide (Reach for 3 seconds)

2.     3 Catch Initiation (Catch 3 times, then pull through)

3.     Tarzan (Head up)

4.     Recovery Pause (High elbow)

 AEROBIC SET: (1400m)

50m Sculling

100m Sighting (Look ahead every 5-10 strokes)

150m PULL

200m SWIM at race pace

400m SWIM (25m fast/ 150m steady/ 25m fast/ 100m steady/ 25m fast/ 50m steady/ 25m fast)

200m PULL with paddles

150m SWIM above race pace

100m SWIM draft a person in your lane for 25m then switch leads

50m SPRINT *Optional= Mass start in your lane, start all together

 COOL DOWN: (400m)

100m PULL

2 x 50m DPS (Distance per stroke) or GOLF (Strokes = time = score)

200m SWIM Easy

WARM UP (400m)            

200m        PULL Steady and smooth

4 x 50m    1) SWIM      2) BUILD     3) SINGLE ARM by 25m     4) STRONG     *REST = 15 seconds

 DRILLS (200m)                    

KICK FOCUS WITH FINS, REST = 15-30 seconds

50m          SIDE KICK (1 arm up)

50m          6 KICK SWITCH (6 kicks on each side before taking another stroke)

50m          TOMBSTONE KICK (board horizontally in the water, kick plowing the water)

50m          BACKSTROKE the with arms UP (Arms pointing to the ceiling)

 MAIN SET (1650m)            

INTERVAL REST = 10 - 15 seconds        

SET REST = 20 – 30 seconds

3 x through:

ROUND 1: SWIM      

ROUND 2: PULL        

ROUND 3: CHOICE (paddles, fins, kick, etc.)

 200m        SWIM, Even split (Steady pace)

4 x 50m    SWIM, At race pace

100m       SHARK

2 x 25m    SPRINT!

 COOL DOWN (250m)      

50m         As few strokes as possible

50m          SWIM Breathing to weak side

50m           SWIM with SIGHTING every few strokes (Think crocodile eyes)

100m        CHOICE