Coach Jeff Julian, shares his workouts from current position of Mission Viejo Pro Coach and formerly 18 year Head Coach and National Group Coach, having shared the training of the National Group and his thoughts on the process along the way.
Don't wanna be here? Send us removal request.
Statistics
We looked inside some of the posts by coachjeffsworkouts and here's what we found interesting.
Average Info
Notes Per Post
0
Likes Per Post
0
Reblog Per Post
0
Reply Per Post
0
Time Between Posts
1 day
Number of Posts By Type
Text
17
Last Seen Tumblr Blogs
Fun Fact
Women make up for the other 50% of Tumblr’s audience.
Text
Wed PM – Jan 19th
4:47pm - 600 – (with fins) - 25 swim - 25 kick - 25 drill - 25 swim
4:57pm - 3x - 2x25 on :40 – 15m blast superman flutter kick, scull to wall - 50 on :50 – 15 power catch / 35 build swim – connect power and rhythm of stroke - fl, bk, fr – minimum of 5 dolphin kicks off the turn - 50 on :50 – middle 25 fast – work the complete turn – full speed into the wall - 50 on :50 – 2pace - 50 on 1:00 – 20 fast swim – carry speed through the breakout, 30 smooth 5:13pm – 3x (all with fins) - 100 on 3:00 – Fast (2 groups, 1:30 apart) - 4x25 on :20 – FAST! - 200 on 4:00 – recovery
5:40pm – Relays!
0 notes
Text
Tues AM – Jan 18th
5:32am 300 – swim – choice strokes :30 brk 300 – kick/drill by 50 – choice strokes :30 brk 300 – IM – k/dr/sw by 25 (ea stroke)
5:46am 3x - 4x50 on :50 – 25 power catch / 25 build swim – with aqua knuckles - 2x75 on 1:10 – build swim – with aqua knuckles - 4x50 on :50 – descend 1-4 to fast
6:15am 2x - 3x100 on 1:40 – IM – descend 1-3 - 2x150 on 1:50/2:00/2:10 – free/non-free/free by 50 – gr3 swim - 300 on 4:15 / 4:30 / 4:45 – fast – IM or non-free - 50 on 1:00 – fast - 100 on 3:00 – recovery
Warm down
0 notes
Text
Mon PM – Jan 17th
3:52pm - 600 - with fins - 100 swim (min 3 dol kicks off each wall) - 50 fish kick (25R/25L) - 50 dol kick on back – in streamline
4:02pm – 3x - 100 on 2:00 – 50 drill / 50 swim - 2x50 on :50 – gr3 swim - 2x50 on :45 – gr4 swim
4:19pm – Step Test – 5x200 on 5:00
4:46pm – 18x25 on :30 - odds smooth - evens fast
0 notes
Text
Fri PM – Jan 14th – Distance Intrasquad warm up
400 – - 25 swim - 25 kick - 25 drill - 25 swim
4x - 2x50 on :55 – 25 kick / 25 drill - 75 on 1:10 – build swim - 25 on :40 – fast
3x - 3x100 > descend 1-3 > free or 50 free/50 stroke options
0 notes
Text
Thur PM – Jan 13th
Running split groups today to spread people out this afternoon
3:45pm - Boys arrival – dryland 3:45-4:45pm / swim 5:05-5:40pm
4:10pm – Girls arrival (and anyone who can’t make 3:45pm) – WUTS 4:10-4:25 / swim 4:25-5 / dryland 5:15-6:15pm
4:26 / 5:05 (with fins) 300 swim (choice strokes) 6x50 on :50 – 25 drill / 25 swim
4:36 / 5:15 4x 25 on :40 – 15m blast superman flutter kick, scull to wall 50 on :50 – 15 power catch / 35 build swim – connect power and rhythm of stroke - fl, bk, fr – minimum of 5 dolphin kicks off the turn
4:44 / 5:23 3x 4x25 on :25 – Max efforts sprint (50’s type tempos) 3x50 on 1:20 – 2 @gr3 effort / 1 recovery
0 notes
Text
Thurs AM - Jan 13th
5:32am-
400
⁃helicopter
⁃scull
⁃kick
⁃swim
5:39am-
(x4)
4x25 as flutter kick on side feeling the pressure on both sides @:45
50 as 10 sec. vertical flutter kick to quiet kick @ 1:00
>stay tall from head to hips
> no bubbles on quiet kick
2x25 as 15 superman 10 smooth @ :50
6:05am-
(x3)
50 as 15 power catch 35 build swim @ :50
50 G3 @ :50
50 G4 @ :50
50 smooth @ 1:10
6:18am-
(x2)
2x200 desc G3 to G4 @ 2:20/2:25/2:30
4x50 kick w/ pb make interval @:40/:45/:50
4x100 desc. 1-4 (G3,G3+,G4,G4+)@ 1:10/1:15/1:20
4x50 kick w/ pb make interval @:40/:45/:50
200 choice @ 4:00
Warm Down-
0 notes
Text
Wed PM – Jan 12th
4:47pm - 600 – (with fins) - 25 swim - 25 kick - 25 drill - 25 swim
4:57pm - 4x - 2x25 on :40 – 15m blast superman flutter kick, scull to wall - 50 on :50 – 15 power catch / 35 build swim – connect power and rhythm of stroke - fl, bk, fr – minimum of 5 dolphin kicks off the turn - 50 on :50 – middle 25 fast – work the complete turn – full speed into the wall - 50 on :50 – 2pace - 50 on 1:00 – 20 fast swim – carry speed through the breakout, 30 smooth 5:23pm – 34x50 - 10x50 on :50 – goal 200 pace - 50 on 1:30 – recovery - 8x50 on :45 – goal 200 pace - 50 on 1:30 – recovery - 6x50 on :40 – goal 200 pace - 50 on 1:30 – recovery - 4x50 on 1:00 – goal 200 pace - 50 on 1:30 – recovery - 2x50 on 2:00 – goal 2nd 50 of 100
Warm down –
0 notes
Text
Tues AM – Jan 11th
5:32am 300 – swim – choice strokes 300 – kick/drill by 50 – choice strokes 300 – IM – k/dr/sw by 25 (ea stroke)
5:46am 3x - 4x50 on :50 – 25 power catch / 25 build swim – with aqua knuckles - 2x75 on 1:10 – build swim – with aqua knuckles - 4x50 on :50 – descend 1-4 to fast 6:15am 3x
- 3x300 > all descend 1-3 > round 1 – IM on 3:45 / 4:00 / 4:15
> round 2 – free on 3:30 / 3:45 / 4:00
> round 3 – best stroke, non-free on 4:15 / 4:30 / 4:45
0 notes
Text
Mon PM – Jan 10th
3:52pm - 600 - with fins - 100 swim (min 3 dol kicks off each wall) - 50 fish kick (25R/25L) - 50 dol kick on back – in streamline
4:02pm –
3x - 2x25 on :40 – T kick – strong core (25r / 25l) - 2x75 on 1:15 – 25R / 25L / 25 swim (bk or free) - 2x25 on :40 – buoy to the bottom kick (br or fl) - 2x50 on :50 – 25 swim with flutter kick / 25 swim (br or fl)
4:24pm – - 3x200 on 4:00 > descend 1-3 to fast - all in stroke > best event (includes IM, if that is best) - 4x50 on 1:00 – FAST! With fins – same event - 200 on 4:00 warm down
0 notes
Text
Mon - Jan 10 - dryland
BLOCK A
Same as Day 1. Reinforce good habits
BLOCK B
DB RDL: Soft Knees (hinge happens at the hips), flat back, tuck chin. should feel it in hamstrings. https://www.youtube.com/watch?v=hQgFixeXdZo
**Seated Z Press: This is a new exercise and something I like a lot. If works a lot on scapular movement as well creating length in the hamstrings and back. Start by sitting on the ground with the dumbbell under your chin. You are going to press the dumbbell in a circular motion above the head where the bicep is in line with the ears. If someone is slouching their back or cannot press the dumbbell where the bicep can meet the ear, THEY CAN SIT ON A BENCH or STANDING INSTEAD. https://www.youtube.com/watch?v=QTtJPn8h0d0
BLOCK C
Chest supported row or TRX Row: https://www.youtube.com/watch?v=p8d2pFLDkEs
Copenhagen Hip Lift: Start with top knee on the bench in a side plank position. you care then going to press into the bench and squeeze the bench with the knees. https://www.youtube.com/watch?v=4nUx4fBbpVM
BLOCK D
L-over: Lying on the ground, bring the legs to the sky and toes pointed toward your face. You are going to sway your legs from 11-1 o’clock keeping the low back pressed into the ground https://www.youtube.com/watch?v=6HaMgb-3Idg
Bar Hang Knee to Chest: slow and controlled. No sway
Cossack Squat: Great for him mobility. They can use the racks for support. https://www.youtube.com/watch?v=41om-6NClHo
0 notes
Text
Sat AM – Jan 8th
7:17am 400 – - 25 dolphin dives - 25 spiderman (under lane line) - 25 breast pull outs / butterfly stroke when you need a breath and back under - 25 swim
7:25am 4x - 4x25 on :40 – 15m uw dolphin kick / 10m smooth > 15m uw – start with largest dol motion possible, accelerate kick tempo thru 15 - 75 on 1:20 – dolphin kick on back, in streamline - 25 on 1:00 – fast underwater dolphin kick
7:47am 4x - 3x50 on :50 – k/dr, dr/swim, build swim - 100 on 1:30 – 50 swim at gr3 / 50 at 200 pace
8:05am Lanes 11-12 – Rex, Zach – on 1:10 base, Jungmin, Caroline – on 1:15 base 10x100 – odds at 1000 pace, evens make interval :30 break 5x200 – negative split each, descend 1-4, #5 make interval :30 break 2x500 - #1 odd 100’s at 1000 pace, even 100’s slower; #2 even 100’s 1000pace, odds slower
:30 break 1000 for time
Lanes 13-20 – all others
4x (single stroke per round)
- 2x100 on challenge interval
- 2x50 on :50 at goal 200 pace
- 4x75 on 1:15 – gr3 swim (free/above stroke/free by 25)
- 100 on 3:00 (regroup) – recovery
0 notes
Text
Fri PM – Jan 7th
3:52pm - 400 – - 25 swim - 25 feet first - 25 surf scull on board - 25 plow kick
4:00pm - 5x - 2x50 on :55 – 25 kick / 25 drill - 75 on 1:10 – build swim - 25 on :40 – fast
4:20pm - 4x - 4x20 Fast! - on partner – flip at close 15m and back to wall > 2/lane – alternate sides of lane (both ends going simultaneously) > rest is while other lane mate is going > choice strokes - 100 recovery, when both ends are done - round on 4:00
4:38pm - 4x - 4x25 on :25 – FAST! > min of 4 lines underwater off each wall > choice strokes on each - 200 on 4:00 – recovery
0 notes
Text
Thurs AM – Jan 6th
5:30am 400 – RIMO – 50 swim / 25 drill / 25 kick
5:37am 4x – RIMO by round - 50 on :50 – 25 drill / 25 swim - 75 on 1:10 – build swim – gr3-4 - 25 on :30 – fast swim
5:49am 2x - (descend 1-3 on all) - 3 x 100 fly on 1:40 - 3 x 125 back on 1:50 - 3 x 75 breast on 1:20 - 3 x 150 free on 1:50 - 200 on 4:00 – recovery
6:38am 4x - - 4x25 on :30 – FAST! – IMO by 25 - 100 on 2:00 – recovery
0 notes
Text
Wed PM – Jan 5th
4:47pm - 400 – (with fins) - 25 swim - 25 kick - 25 drill - 25 swim
4:54pm - 4x - 2x25 on :40 – 15m blast superman flutter kick, scull to wall - 50 on :50 – 15 power catch / 35 build swim – connect power and rhythm of stroke - fl, bk, fr – minimum of 5 dolphin kicks off the turn - 50 on :50 – middle 25 fast – work the complete turn – full speed into the wall - 50 on :50 – 2pace - 50 on 1:00 – 20 fast swim – carry speed through the breakout, 30 smooth 5:16pm – - 8x50 on :45 – goal 200 pace - 200 on 4:00 – recovery - 6x50 on :50 – goal 200 pace - 200 on 4:00 – recovery - 4x50 on :40 – goal 200 pace - 200 on 4:00 – recovery - 2x50 on 10sec rest – goal 200 pace - 200 on 5:00 – recovery - 200 Fast with fins – in groups
Warm down –
0 notes
Text
Tues AM – Jan 4th
5:32am 300 – swim – choice strokes 300 – kick/drill by 50 – choice strokes 300 – IM – k/dr/sw by 25 (ea stroke)
5:46am 3x - 4x50 on :50 – 25 power catch / 25 build swim – with aqua knuckles - 2x75 on 1:10 – build swim – with aqua knuckles - 4x50 on :50 – descend 1-4 to fast 6:15am per 100 intervals – 1:05/1:10/1:15/1:20 - 100 pull (p+b) – @gr3 - 200 pull (p+b) – faster pace than 100 - 300 pull (p+b) – faster pace than 200 - 400 pull (p+b) – faster pace than 300 - 500 pull (p+b) - FAST - 500 swim – @gr3 - 400 swim – faster pace than 500 - 300 swim – faster pace than 400 - 200 swim – faster pace than 300 - 100 swim - FAST
0 notes
Text
Mon PM – Jan 3rd
3:52pm - 600 - with fins - 100 swim (min 3 dol kicks off each wall) - 50 fish kick (25R/25L) - 50 dol kick on back – in streamline
4:02pm – 3x - 2x25 on :40 – T kick – strong core (25r / 25l) - 2x75 on 1:15 – 25R / 25L / 25 swim (bk or free) - 2x25 on :40 – buoy to the bottom kick (br or fl) - 2x50 on :50 – 25 swim with flutter kick / 25 swim (br or fl)
4:24pm – 4x - 2x200 on 2:30 – negative split (100 @gr3 / 100 @gr4) - 6x25 on :40 – fast! - 100 on 2:00 – recovery
Rd1- pull, buoy at ankles Rd2- swim with paddles Rd3- swim (no equipment) Rd4- swim with paddles and fins
0 notes
