​10 on 1:40
5 on 1;30
10 on 1:20
5 on 1:10
10 on 1:00
5 on 1:40
10 on 1:30
5 on 1:20
10 on 1:10
5 on 1:00 

We will be following the same pattern as the DV Masters Virtual Triple Challenge: two rounds of:
5 on 1:30
10 on 1:25
5 on 1:20
10 on 1:15
5 on 1:10
10 on 1:05
5 on 1:00
(100 reps in 2:05)

Warm-up: 15-20 mins choice

MS: 3 rounds of:
1 x ___________ on 4:00
2 x ___________ on 3:00
3 x ___________ on 2:00
4 x ___________ on 1:00

Pick your distance - just make sure you can make it on the given send-offs.  

Round 1: 1  on 4:00 - alternate 50 stroke/50 fr or 25 stroke/25 fr
2 on 3:00 - 200 IM or 175 IM (skip last 25) or 150 IM (1.5 lengths each stroke or 125 IM done as a 100 IM plus a 25 free
3 on 2:00 - alternate 25 stroke/25 fr
4 on 1:00 - 50s or 25s IMO or choice

Round 2: all freestyle  - pick a distance for each send-off that gives between 5-30s rest

Round 3: Joker's Wild - your choice .You can work on sprinting (maybe 1 x 100, 2 x 75, 3 x 50, 4 x 25), maximizing distance (aiming to only get 1-10s per rep) or do anything you feel like (kick, pull, drills, stroke)!

Cool Down: 5-10 min choice

​

Open water based session 3/9/14

Warm-up: 5 mins easy 

Main Set 1:
1 x 25 head high
2 x 25 sighting every 5 strokes (eyes closed when face is in the water)
1 x 25 count strokes
1 x 25 eyes closed

30 sec vertical kick, 30 sec tread water into 50 fast

3 x 25 3 per lane, rotate position
1 x 25 eyes closed

30 sec vertical kick, 30s tread water into 25 fast with contact
(300+ vertical kicking/treading)

**Main Set 2:
1 x 400 or 300 try to build speed by 100, every 3rd length practice sighting something on deck

R30s

1 x 300 or 250 no touching walls except on finish 

R30s

1 x 200 – race 4th and 8th length 
OR 1 x 150  - race 3rd and 6th lengths

R30s

1 x 100 - eyes closed when face is in the water, open top eye when breathe
(800-1000)

** Or 25s of drill/tech– catch up, ftcu, 8-3-8, etc.  in place of part or all of MS2

Cool down: 100+ easy choice
Total: 1200-1400 + warm up and vert kicking

2 rounds of the following:
1 on 1:35
2 on 1:30
3 on 1:25
4 on 1:20

1 on 1:30
2 on 1:25
3 on 1:20
4 on 1:15

1 on 1:25
2 on 1:20
3 on 1:15
4 on 1:10

1 on 1:20
2 on 1:15
3 on 1:10
4 on 1:05

1 on 1:15
2 on 1:10
3 on 1:05
4 on 1:00

The plan will be to have a short warm-up (approx 10 mins) then do the following:
4 on 1:50, 3 on 1:40, 2 on 1:30, 1 on 1:20
4 on 1:45, 3 on 1:35, 2 on 1:25, 1 on 1:15
4 on 1:40, 3 on 1:30, 2 on 1:20, 1 on 1:10
4 on 1:35, 3 on 1:25, 2 on 1:15, 1 on 1:15
4 on 1:30, 3 on 1:20, 2 on 1:10, 1 on 1:00.

Swimmers may do the distance of their choice and any stroke/drill/kick/pull as long as they can make the send off times.

Coach Laurie is one of the USMS online coaches for 2013.  Check out her weekly workouts on www.usms.org.


Click on "My USMS" in the upper right hand corner. Log on, go down to  "Available USMS Member Online Services", click on  "Weekly workouts offered by online coaches" then go to the "Stroke and IM Workouts."  You may even find that some of the workouts look familiar!

Here is the plan for the final stage of the Triple Challenge tomorrow:

1 on 1:45
9 on 1:00

2 on 1:40
8 on 1:05

3 on 1:35
7 on 1:10
5 sec rest

4 on 1:30
6 on 1:15

5 on 1:25
5 on 1:20

5 on 1:20
5 on 1:25

6 on 1:15
4 on 1:30

7 on 1:10
3 on 1:35
5 sec rest

8 on 1:05
2 on 1:40

9 on 1:00
1 on 1:45

Please be ready to START at 5pm as the workout takes a bit over 2 hours.