ADVERTISEMENT
|
ADVERTISEMENT
|
By Jon Urbanchek How They Train Tom Malchow Monday, Jan. 17, 2000 A.M. (Long course) Warm-up: 1200: 400 free drills 400 back/breast/100 400 free/fly/50) 800: 4 x 100 drill -- high elbow/armpit 4 x 100 drill -- catch-up/six-beat kick Pre-Set: 4 x 50 fly: :45 breathe 2nd pull 4 x 50 back: :45 -- at mid 15m spin drills 4 x 50 breast: 1:00 lunges 4 x 50 free: :40 breathe every 5th stroke Pull: 3 x 400 on 5:00 desc. 1-3 1 x 1500 timed -- good effort Fin Kick: 3 x 300 on 4:30 choice Fin Swim: 5 x 200 on 2:30 hypoxic 3, 5 per 100 Finish: 12 x 50 on :45 alternate one free/build, one fly/build Swim-down: 200 Total: 8,200 meters Monday, Jan. 17, 2000 P.M. (Long course) Warm-up: 4 x 400 continuous (alternate one free, one IM) 4 x 200 on 2:40 (alternate 100 free, 100 IM) 8 x 100 on 1:20 (25 fly-50 free-25 fly) Main Set/ 12 x 100 on 1:15 with paddles Threshold: Low pulse 22-23/10 sec. :30 extra rest 6 x 200 on 2:30 desc. 1-3, 4-6 White (EN1)-Red (EN3) 2:14-2:08 :30 extra rest Pulse 23-25/10 sec. 3 x 800 on 9:30 desc. 1-3 400/400 white (EN1) 4:32-4:32 400/400 pink (EN2) 4:29/4:29 400/400 red (EN3) 4:18-4:18 Pulse 25-28/10 sec. Recovery: 4 x 150 on 2:20 Total: 8,600 meters Tuesday, Jan. 18, 2000 A.M. (Long course) Warm-up: 800 free (last 25 fly/100) 800 (400 free-400 IM) Pre-Set: 3 x (4 x 50 on :45 IMO (1 x 200 IM on 3:00 Descend IMs 1-3 Quality Kick Set: 9 x 100 on 2:00 Descend 1-3 and hold it! HYP Fin Set: 4 x 300 at 3:30 (breathe every 3rd, 5th, 7th stroke by 100) Pull: 4 x 200 free on 2:45 Power Work: 12 x 50 on 1:20 bucket Alternate one fly, one free Tethered Resistance/ 10x max. Stretch 30-35m (use water snake swim belt by Lane Gainer) Speed Assisted: Hold :15 in place at 200 meter stroke rate (1.5 sec.) Sprint home/assisted Finish off: 4 x 50 on 1:00 build Swim again 200 Total: 7,000 meters Tuesday, Jan. 18, 2000 P.M. (Long course) Warm-up: Continuous 400 free-400 IM-400 free-400 IM Pre-Set: 16 x 50 2 fly :50 (breathe every 4th stroke) 2 free :40 Kick/Swim Combo: No board; use paddles for kickboard 4 x 150 on 2:20 (50 kick/chin up; 50 swim free, 50 kick on back 4 x 100 on 1:30 (50 kick, 50 swim Main Set : 4 x (300 free + 100 casual on 1:30) (Active Rest) Desc. 300s 1-4 freestyle 4 x (200 free + 100 casual on 1:30) Desc. 200s 1-4 4 x (100 fly + 100 casual on 1:30) Desc. 100s 1-4 (1:03-:59.0) 3 x 4 x (50 casual + 50 fly) 1st round at 200 pace + 1.0 sec. per 50 (:30-:31.0) 2nd round at 200 pace (28.5-29.5) 3rd round at 200 pace -1.0 sec. per 50 (27.5-28.5) Swim-down 300 Total: 8,500 meters Wednesday, Jan. 19, 2000 P.M. (Long course) Warm-up: 800 (alternate 200 free-200 stroke) 400 (alternate 100 free-100 IM) 200 (alternate 50 free-50 fly) Pre: 8 x 100 on 1:30: 35m build-30m easy-35m build finish Kick: 3 x (100 fly on 2:00, descend 1-3) 3 x (200 fly on 4:00, hard) Pull: 2 x (4 x 50 on :45) high RPM 1 x 200 on 3:00 casual Main Set/VO2max: 4 x 200 on 9:00 minutes 50 dive on 2:00 Going out 200 pace in control (26.8-27.5) 100 push on 3:00 mid 100 of 200m (:59-1:00) 50 dive on 2:00 bring it home best you can 2:00 extra rest Add up for 200 meters Should be at your best time or goal time Recovery: 300-200-100 with fins Total: 4,700 meters |
|