Workout Ideas

SPEEDSKATING WORKOUTS FROM OLYMPIAN NANCY SWIDER-PELTZ

WORKOUT #1

1.  Easy skate warm up for 3 mins.
2.  10 laps–accelerate every other lap
3.  3 minute rest
4.  2 laps rolling starts–coast one lap in between, then 2 fast, then coast 1 lap and finally 2 fast  (6 total laps fast)
5.  3 min rest
6.  Group 500s–Half on each side of rink
7.  3 min rest
8.  SPRINT WORKOUT:  Slow to blue line #1 and fast to 2nd blue line then coast to first blue line.  Times 4
9.  3 min rest
10  3 x 3 with coast one lap between sets
11  3 min rest
12  3,000 meters in pack with everyone pulling one or two laps
13  3 min rest
14  1 x 4 with half lap slow between laps
15  3 min rest
16  2 x 3 with half lap slow between laps
17  3 min rest
18  Corner starts–Start in a corner straight-a-way on your own and coast to opposite corner and repeat

TOTALS:  90 LAPS FOR 10,000 METERS FOR THE WORKOUT

WORKOUT #2

1.  Three minute warmup
2.  20 laps–accelerate every 5th lap
3.  3 min rest
4.  1 x 3 rolling start
5.  one minute rest
6.  Five hard laps
7.  30 second rest
8.  5 hard laps
9.  one min rest
10.  2 x 4 with 12 lap slow between
11.  one min rest
12.  1 x 10 with 1/2 lap slow between
13.  one min rest
14.  Crazy starts with whistle times 10 laps
15.  3 min rest
16.  20 lap accelerate every 4th lap
17.  Group starts

TOTALS:  110 LAPS= 11,000 METERS

WORKOUT #3

1.  Three minute warmup
2.  10 laps–accelerate every other lap
3.  3 min. rest
4.  3 laps rolling start with one lap coast and repeat twice
5.  3 min. rest
6.  1,000 meters–half of group on each side
7.  3 min rest
8.  SPRINT CORNER WORKOUT:  Fast in turn and cruise one lap and fast again times 4
9.  3 min. rest
10  1,500 meters (13 1/2 laps)–Everyone puls at least one lap
11  3 min rest
12  1 x 3 with 1/2 lap slow between
13  2 min. rest
14 2 x 3 with 1/2 lap slow between
15  2 min. rest
16  Corner starts
17  2 min. rest
18  10 lap pace line

TOTALS:  82 LAPS= 9,100 meters

WORKOUT #4

1.  Three minute warmup
2.  Ten laps accelerate lap #5 and #10
3.  3 min. rest 4.  SKILLS WORK:  A) Circle turns–cross over and hold  B) Straight line right foot over left and left over right for a lap
5.  2 min. rest
6.  Two groups:  #1 does 2 fast laps and group #2 does 1 lap fast times 5 sets
7.  3 min. rest
8.  1/2 lap starts times 5
9.  2 min. rest
10. Ten laps times two with 3 min rest between sets
11. 2 min rest
12. 5 x 2–Two groups with first going their five laps then slower group going 5 then #1 goes again
13. 3 min. rest
14. Starts
15. 2 min. rest
16. 2 laps, 3 laps, 4 laps, 5 laps, 4 laps, 3 laps, 2 laps
17. 2 min rest
18. 1 lap times 4

TOTALS:  97 LAPS=11,000 meters

WORKOUT #5

1.  3 mins. warm up
2.  SKILLS WORK–On 5 circles (cross over, cross and hold, cross and pump with left foot)
3.  1 min. rest
4.  5 mins. relays
5.  2 min. rest
6.  10 x 2 with 2 min rest between sets
7.  2 min. rest
8.  Corner starts
9.  2 mins. rest
10.  Two lap rolling starts–2 fast then coast one lap then 2 fast–coast one then 2 more fast until fatigue
11.  3 min. rest
12.  4 hard laps
13.  2 min. rest
14.  4 hard laps
15.  2 min. rest
16.  4 hard laps
17.  2 min. rest
18  16 laps with everyone pulling a lap

TOTALS:  81 LAPS=9,000 Meters

WORKOUT #6

1.  3 min. warm up
2.  1,000 m alternating one fast lap and one slow
3.  2 min. rest
4.  1 x 5
5.  1 min. rest
6.  1/2 lap races
7.  1 min. rest
8.  Five laps sprinting all the turns
9.  3 min. rest
10. Five laps sprinting the straight-a-ways
11. 3 min. rest
12.  5-3-1-2-5 ladder laps with one min. rest between sets
13.  2 min. rest
14.  Seven laps
15.  2 min. rest
16. 500’s for time
17.  2 min. rest
18.  3 laps with two groups
19. 2 min. rest
20.  1,500 meters
21.  3 min. rest
22.  Starts

TOTALS:  83 LAPS=9,200 meters

WORKOUT #7

1.  3 min. warmup
2.  Crazy starts–one lap fast, one slow, one fast, etc while rolling
3.  3 min. rest
4.  1,000 meters with every other lap being fast
5.  2 min. rest
6.  Three sets of one lap rolling starts
7.  2 min. rest
8.  Timed 500’s
9.  2 min. rest
10.  1 x 6 rolling with 1/2 lap slow
11.  2 min. rest
12.  RELAYS
12.  3 min. rest
13.  Six laps sprinting the corners at one end
14.  3 min. rest
15.  Six laps sprinting the straight-a-ways on one side
16.  3 min. rest
17.  SKILLS WORK–Your choice
18.  1 min. rest
19.  STARTS
20.  2 min. rest
21.  20 laps with everyone pulling a couple laps

TOTALS:  88 LAPS=9,800 meters

WORKOUT #8

1.  3 min. warm up
2.  20 laps (group #2 doing 10 laps)
3.  3 min. rest
4.  20 laps (group #2 doing 10 laps)
5.  3 min. rest
6.  10 laps (group #2 doing 5 laps)
7.  2 min. rest
8.  SKILLS WORK–Low ans slow
9.  1/2 lap races
10.  2 min. rest
11.  PASSING DRILLS
12.  2 min. rest
13.  10 laps (group #2 doing 5 laps)
14.  2 min. rest
15.  RELAYS
16.  3 min. rest
17.  10 laps (group #2 doing 5 laps)

TOTALS:  98 LAPS=11,000 meters

WORKOUT #9

1.  3 min. warm up
2.  10 laps accelerate every 2nd lap
3.  1 min. rest
4.  5 laps with #1, #3 #5 fast
5.  1 min. rest
6.  1/2 x 5
7.  1 min. rest
8.  1 1/2 laps times 5
9.  1 min. rest
10.  2 hard, 2 easy, 2 hard, 2 easy, 2 hard
11.  1 min. rest
12.  PASS DRILLS
13.  2 min. rest
14.  7 hard laps
15.  2 min. rest
16.  RELAYS
17.  3 min. rest
18.  STARTS
19.  1 min. rest
20.  10 laps

TOTALS:  81 LAPS=9,000 meters