Michael Phelps Swimming Workout

[Alex]

Da hier alles Of Topic ist weiß ich nicht wo ich es posten soll. Jedenfalls habe ich mal das trsaining von van Hoogenband gefunden. Ist sicher auch interessant. So als Anreiz für schwimmnieten wie mich zum beispiel:

http://www.gsv1.de/pvdh.htm

please use the propper language. you are in the "english-speaking-area"

[Alex]

WARMUP: 400
400 your choice, on you own. Fins are OK.

WARMUP SET: 200
8 X 25 on approx. :10 RI
Odds: Stroke other than Free
Evens: Freestyle

MAIN SET: 1500/1300//1100 plus EZ recoveries
The entire set is Freestyle, except for the recoveries, which are choice.

16 X 50 on :10 rest interval
(We had one swimmer do these on a :45 sendoff, holding :36. A big group was on :50. Others were on :55...1:00...1:10...and 1:20. Those on 1:00 to 1:05 did 14 X 50. Those on 1:10 to 1:20 did 12 X 50 and were getting about :15 rest interval.)

50 to 100 EZ recovery

3 X 100 on :15 rest interval
(Our :45 swimmer did these on 1:25. The :50 and :55 swimmers did these on 1:30. The 1:20 swimmer did these on 2:15 and was holding around 2:00.)

50 to 100 EZ recovery

2 X 200 on :20 rest interval
(We had enough lane space so that everyone had EXACTLY 20 seconds rest between their swims. Most swimmers had a fairly fast time on the first 200, and experienced a 7 to 10-second dropoff on the second 200.)

50 to 100 EZ recovery

PULL SET: 200 to 300
If you have enough time, this is where you should add a 200/300-yard pull set. You could do a straight swim, bumping up your normal breathing pattern by one stroke...or...you could use your normal breathing pattern and focus on streamling out of each turn. Or choose your own focus. Make this an even-pace swim.

WARMDOWN: 200
Flippers are optional.
8 X 25 Silent Swimming. Your choice of stroke. LISTEN to your body -- your hands, shoulders, cheek and jaw, shoulders, feet. Try to keep everything super quiet. Do 4 or 5 bobs between each 25 as recovery. Try to Zen-out as you warm down.

Total Yardage: 2300 to 3000

I've tried this one yesterday evening.
Guys, it's a great experience and lot of fun !
The 16 x 50 : the first one in 40 seconds, then I noticed that I'm too fast to keep that speed on the distance. So I slowed down to 50 secs per 50 m.
That worked great for the rest of the 16 ones. The last one was about 41 secs.
The 3 x 100 were about 1:40 (the last one were I accelerated was about 1:30)
The 200 m were about 3:07

All in all it's a great programm!
Try it out by your self !

[think-or-thwim]

This workout sounds quite good. But I don't understand the total yardage:

The main set is a 1500/1300/ 1100 which already adds up to 3900. How come the total yardage is summed up to 2300-3000 only?

[BLUE]

Making Olympic medalists




This is a freestyle workout with alot of sprint and turn work. Again, my group is mostly 10-14, with a large bulk of them 11-12.

800 w/ snorkel every 4th 25 dolphin on 4 kick
400 IM done as 4x100 IM
1) Rt arm fly, lt back, rt breast, lt free
2) Lt arm fly, rt back, lt breast, rt free
3) swim fly, kick back, swim breast, kick free
4) kick fly, swim back, kick breast, swim free
200 choice scull

Drill set 3x thru:
6x25 :30 All-Star kick
3x50 :55 drill (25 two-touch, 25 popov)
1x150 2:40 build by 50

16x25 :40 mid-pool 25's, working swimming thru turn and driving legs off wall

2x400 :30 rest w/ zoomers and snorkel(50 wrist-hip touch, 50 overkick free)

100 EZ

MAIN SET 3x thru (rd 1 and 2 w/ zoomers, rd 3 with fins):
8x25 :30 free sprint hypoxic (one breath per lap to a flip)
4x50 :50 DPS w/ Speed, adding time and stroke count for entire 50
1x200 4:00 AS FAST AS POSSIBLE

1x200 partner pull

1x100 ez

***Again, setting them up to race gets the most out of the kids. Also, stressing the importance of turns all the way through the main set had my kids focusing on it more then ever.