{"id":319473,"date":"2020-12-09T11:00:00","date_gmt":"2020-12-09T18:00:00","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=319473"},"modified":"2020-12-09T18:23:58","modified_gmt":"2020-12-10T01:23:58","slug":"swim-workouts-from-the-past-a-look-at-the-olympic-road-training-of-ryan-lochte","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swim-workouts-from-the-past-a-look-at-the-olympic-road-training-of-ryan-lochte\/","title":{"rendered":"Swim Workouts From the Past: A Look at the Olympic-Road Training of Ryan Lochte"},"content":{"rendered":"<p><strong>Swim Workouts From the Past: A Look at the Olympic-Road Training of Ryan Lochte<\/strong><\/p>\n<p>Swimming World will occasionally brings its readers some workouts from the past. In this edition, the training of 12-time Olympic medalist <strong>Ryan Lochte<\/strong> is examined. The sets listed below were from the days leading into the 2008 United States Olympic Trials in Omaha, a meet that set the stage for Lochte to deliver a strong performance at that summer&#8217;s <a href=\"https:\/\/www.olympic.org\/\" target=\"_blank\" rel=\"noopener noreferrer\">Olympic Games<\/a> in Beijing.<\/p>\n<p>His coach, <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/gregg-troy-has-spun-magic-in-development-of-caeleb-dressel\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Gregg Troy<\/strong><\/a>, said the following sets were reflective of the work he typically had Lochte handle 10 to 12 days out of any championship: \u201cThey are very similar to what we would have done at the camp after qualifications. We took our volume up to 80 percent of our max for five to seven days, working on the aerobic system and very little stress. Then we returned to similar work to what we were doing outside of the Trials.\u201d<\/p>\n<h3>JUNE 10, 2008<\/h3>\n<p><em><strong>19 days out from Trials<\/strong> <\/em><\/p>\n<p>Power Day (done mostly LC)<\/p>\n<p><span style=\"color: #ff6600;\"><strong>Coach Troy:<\/strong> \u201cAt this point, Ryan had dropped his main power work\u2014no power towers, etc.\u2014going with just surgical tubing in the water.\u201d<\/span><\/p>\n<p>\u2022 20-minute straight swim (Lochte choice)<br \/>\n\u2022 25 scull\/25 drill<br \/>\n\u2022 25 kick\/25 perfect swim<br \/>\n\u2022 100 build<\/p>\n<p>\u2022 9 x 50 free, fly, back\/free, back, breast\/free, breast, free on :60 (went inside for<br \/>\nSCM)<br \/>\n\u2022 4 x 25 sprint<\/p>\n<p>Troy\u2019s log is unclear as to whether Lochte did the back or breast portion here. He did do one of the following:<\/p>\n<p><strong>#1 to sharpen backstroke and IM<\/strong><br \/>\n\u2022 2 x 400 (build 100 back\/swim 100 free breathing every 7)<br \/>\n:30 rest<br \/>\n\u2022 10 x 25 sprint pull back with a band<br \/>\n\u2022 2 x 400 back swim with paddles &amp;amp; fins, negative-split\u2014interval 5:10-5:15<br \/>\n<strong>4,500 Meters<\/strong><\/p>\n<p><strong>#2 to sharpen breaststroke and IM<\/strong><br \/>\n\u2022 3 x 100 breast on 1:50 (no times recorded)<br \/>\n#1 Holding very long stroke<br \/>\n#2 Picking up tempo<br \/>\n#3 FAST<\/p>\n<p>\u2022 10 x 25<br \/>\nOdd: FAST backstroke<br \/>\nEven: Long and smooth breaststroke technique<\/p>\n<p>\u2022 4 x 150 stroke (most likely back that day)<br \/>\n\u2022 100 free on 1:30 rest<br \/>\n\u2022 25 breaststroke<br \/>\n<strong>4,000 Meters<\/strong><\/p>\n<p><span style=\"color: #ff6600;\"><strong>Coach Troy:<\/strong> \u201cOn a day when doing power stuff, we are not looking at times as much as technique and effort. Given Ryan\u2019s age and dynamics, every once in a while we might do a little mix and match, but it would probably be up to him to decide which one he feels he needs to work on. I\u2019d give him a recommendation, but it would be one of these two practices. Something similar to this would be done on Tuesdays and Thursdays the rest of the way. If he was emphasizing backstroke on one day, we\u2019d emphasize breaststroke on the other. We also might do some back\/breast transition work as well.\u201d<\/span><\/p>\n<h3>JUNE 11, 2008<\/h3>\n<p><strong><em>18 days out from Trials<\/em><\/strong><\/p>\n<p>A Big Leg Emphasis Day (LC) &#8211; 5,200 Meters<\/p>\n<p>\u2022 20 x 50 (from middle of the pool, working on walls)<br \/>\n\u2022 6 x 50 kick on 1:10<br \/>\nOdd: All-out<br \/>\nEven: Breathe every 7<\/p>\n<p><span style=\"color: #ff6600;\"><strong>Coach Troy:<\/strong> \u201cLochte kicked with a board, going :27 and change.\u201d<\/span><\/p>\n<p>\u2022 3 x 75 kick all-out followed by 300 swim stressing technique (all on 6:30)<\/p>\n<p><span style=\"color: #ff6600;\"><strong>Coach Troy:<\/strong> \u201cThese were goal kicks aimed at Lochte being at his swim time or faster. If he is kicking backstroke, Ryan is probably kicking faster than his goal time (i.e., 50-point). Lochte has kicked 75 SCY on his back as fast as 34.2.\u201d<\/span><\/p>\n<p>\u2022 2 x 300 back going 1:30 per 100<br \/>\n\u2022 2 x 300 breast going 1:45 per 100<br \/>\n1:00 rest<br \/>\n\u2022 2 x 300 back going 1:20 per 100<br \/>\n\u2022 2 x 300 breast going 1:30 per 100<br \/>\n1:00 rest<br \/>\n\u2022 6 x 250 free: 4 pull, 2 snorkel EZ (capped) on :30 rest<\/p>\n<p><span style=\"color: #ff6600;\"><strong>Coach Troy:<\/strong> \u201cWe never did these fast.\u201d<\/span><\/p>\n<h3>JUNE 19, 2008<\/h3>\n<p><strong><em>10 days out from Trials<\/em> <\/strong><\/p>\n<p>Power and Speed Day (LC) &#8211; 3,500 Meters<\/p>\n<p>\u2022 8 x 100 IM on 1:45<br \/>\n\u2022 6 x 75<br \/>\nOdd: 50 swim smooth, 25 kick FAST<br \/>\nEven: 25 swim FAST, 50 build<br \/>\n\u2022150 kick for time<\/p>\n<p><span style=\"color: #ff6600;\"><strong>Coach Troy:<\/strong> \u201cTwo weeks out, we always timed a 50 back kick underwater. Ryan probably went sub-:23. His fastest is a 22.6.\u201d<\/span><\/p>\n<p>(Switched pools to SCM and did surgical tubing)<br \/>\n\u2022 6 x 75: 2 fly, 2 back, 2 breast on 1:10<br \/>\n\u2022 4 x 25 fast plus four partner pulls with tubing (this was speed-assisted work)<\/p>\n<p>2x the following:<br \/>\n\u2022 2 x 75 breast fins and paddles on 1:10-1:15<br \/>\n\u2022 2 x 50 free recovery on :45<br \/>\n\u2022 2 x 25 fly dive springs on 1:00<br \/>\n(Immediate repeat)<br \/>\nLoosen<\/p>\n<p><strong><span style=\"color: #ff6600;\">Coach Troy: <\/span><\/strong><span style=\"color: #ff6600;\">\u201cWe play around with power and speed at this time of year. This Tuesday-to-Thursday series is similar to what we do during the season. In season, we do them on tighter intervals and more times through, so three weeks earlier, the practice length would have been 6,000. The purpose is to emphasize the middle of the IM while also getting power. This was pretty standard regarding what we would do 10 to 12 days out of any championship meet.\u201d<\/span><\/p>\n<h3>JUNE 21, 2008<\/h3>\n<p><em><strong>8 days out from Trials<\/strong><\/em><\/p>\n<p>4,000 Meters<br \/>\n\u2022 1800 warm-up continuous<br \/>\n300 swim<br \/>\n300 kick\/swim<br \/>\n400 IM drill\/swim<br \/>\n800 choice<\/p>\n<p>\u2022 4 x 50 kick (casual on board)<br \/>\n\u2022 4 x 200 pull (100 free\/100 choice)<br \/>\n\u2022 300 speed play (might be fast, 25 EZ, 25 fast\/25 EZ, etc.)<\/p>\n<p><span style=\"color: #ff6600;\"><strong>Coach Troy:<\/strong> \u201c&#8230;just checking speed.&#8221; <\/span><\/p>\n<p>Priority Set<br \/>\n\u2022 10 x 50 on 1:30 descend 1-4; then hold time done on #4; #5 on 1:20; #6 on 1:10;<br \/>\n#7 on 1:00; #8 on :50; #9 on :40; #10 on :30<\/p>\n<p><span style=\"color: #ff6600;\"><strong>Coach Troy:<\/strong> \u201cHold times are stroke-dependent. Ryan\u2019s back would be descended faster than 200 pace. He would then try and hold it, looking for :28. On free, we were looking for 1:44 for 200\u2014:26-plus on the 50. He would not do the set breaststroke or fly. Once in a while, we might do it IM\u2014six fly or six back\u2014but not usually.\u201d<\/span><\/p>\n<p>\u2022 Right into 400 EZ \u201cand get out\u201d (might do some starts and turns)<\/p>\n<p><span style=\"color: #ff6600;\"><strong>Coach Troy:<\/strong> \u201cWe were looking for 200 pace on this. If he was swimming well, he\u2019d hold 200 pace all the way through. If he fell off a little bit toward the end of the set, I\u2019d know he needed a little more rest.\u201d<\/span><\/p>\n<h3>JUNE 23, 2008<\/h3>\n<p><em><strong>6 days out from Trials<\/strong><\/em><\/p>\n<p><span style=\"color: #ff6600;\"><strong>Coach Troy:<\/strong> \u201cAt this point, we are done with the hard work. We will check pace and heart rates. This was a heart-rate set. We mix some things up and try to hold on while we are resting.\u201d<\/span><\/p>\n<p>3x the following:<br \/>\n\u2022 2 x 300 free (on #1, looking for HR 140-150; #2 HR 150; #3 HR 160-180)<\/p>\n<p><span style=\"color: #ff6600;\"><strong>Coach Troy:<\/strong> \u201cWe would adjust intervals based on how quickly Ryan was recovering. If he was recovering really well, we might go a little more.\u201d<\/span><\/p>\n<p>\u2022 4 x 50 drill\/swim on 1:15 (#1 fly, #2 back, #3 breast)<br \/>\n\u2022 2 x 300 free on :20 rest<br \/>\n\u2022 4 x 50 drill\/swim on 1:15<br \/>\n1:00 rest and repeat<\/p>\n<p>\u2022 Choice<br \/>\n#1 10 x 50 hypoxic free kick with board, or<br \/>\n#2 10 x 50 pull with a band\u2014\u201cprobably hypoxic in some manner, breathing<br \/>\nevery 3 or 5.\u201d<\/p>\n<p><span style=\"color: #ff6600;\"><strong>Coach Troy:<\/strong> \u201cLochte\u2019s warm-downs varied according to need\u2014200 to 800. It was not something he was very good at. Usually, when he chose to do it, I would press him. Probably if we did what he wanted, it would be 200. If it was what I wanted, it was more like 800. If those 50s in the set were really cooking, or the 50s pull were much better than what I expected, then we might take a little more swim-down. If he was a little off and I could tell the effort wasn\u2019t real hard, then he wouldn\u2019t warm down as much.\u201d<\/span><\/p>\n<h3>About the Author:<\/h3>\n<p><em><strong>Michael J. Stott<\/strong>\u00a0is an ASCA Level 5 coach whose Collegiate School (Richmond, Va.) teams won nine state high school championships. He was named a 2017 recipient of NISCA\u2019s Outstanding Service Award.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Swim Workouts From the Past: A Look at the Olympic-Road Training of Ryan Lochte Swimming World will occasionally brings its readers some workouts from the past. In this edition, the<\/p>\n","protected":false},"author":56,"featured_media":313473,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[18],"tags":[1054,27721,19138,61097,68870,53928,58875],"class_list":["post-319473","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","tag-gregg-troy","tag-michael-j-stott","tag-ryan-lochte","tag-special-sets","tag-special-sets-sponsored-by-vasa","tag-training","tag-vasa"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Swim Workouts From the Past: A Look at the Olympic-Road Training of Ryan Lochte<\/title>\r\n<meta name=\"description\" content=\"Swimming World revisits the vault with this edition of Special Sets, a look at Ryan Lochte and his training before the &#039;08 Olympic Trials.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/swim-workouts-from-the-past-a-look-at-the-olympic-road-training-of-ryan-lochte\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Swim Workouts From the Past: A Look at the Olympic-Road Training of Ryan Lochte\" \/>\r\n<meta property=\"og:description\" content=\"Swimming World revisits the vault with this edition of Special Sets, a look at Ryan Lochte and his training before the &#039;08 Olympic Trials.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/swim-workouts-from-the-past-a-look-at-the-olympic-road-training-of-ryan-lochte\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2020-12-09T18:00:00+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2020-12-10T01:23:58+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/06\/ryan-lochte-2018-santa-clara-pss_1.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\r\n\t<meta property=\"og:image:height\" content=\"1067\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"Taylor Brien\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Taylor Brien\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swim-workouts-from-the-past-a-look-at-the-olympic-road-training-of-ryan-lochte\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swim-workouts-from-the-past-a-look-at-the-olympic-road-training-of-ryan-lochte\/\"},\"author\":{\"name\":\"Taylor Brien\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/24da59f6501b584c8ca51570b81b296d\"},\"headline\":\"Swim Workouts From the Past: A Look at the Olympic-Road Training of Ryan Lochte\",\"datePublished\":\"2020-12-09T18:00:00+00:00\",\"dateModified\":\"2020-12-10T01:23:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swim-workouts-from-the-past-a-look-at-the-olympic-road-training-of-ryan-lochte\/\"},\"wordCount\":1169,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swim-workouts-from-the-past-a-look-at-the-olympic-road-training-of-ryan-lochte\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/06\/ryan-lochte-2018-santa-clara-pss_1.jpg\",\"keywords\":[\"Gregg Troy\",\"Michael J. 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