Monthly Archives: January 2012

by

Workouts off the beaten path: January 30 to February 3, 2012

WORKOUTS FOR JANUARY 30 – FEBRUARY 3, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE ATTACHED DOCUMENTS AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
400 choice

MAIN SET-
3 x through:

4 x 100 pull @ 1:45 or r=15
-hold steady, moderate pace
1 x 400 swim @ 6:30 or r=30
-descend times 1-3

COOL-DOWN-
8 x 25 [25 scull with kick/25 swim] @ r=10

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  IM

WARM-UP-
6 x 50 [25 swim/25 kick] @ r=10
6 x 50 [25 drill/25 swim] @ r=10
6 x 50 [25 scull/25 pull] @ r=10

MAIN SET-
25 fly @ 40 or r=10
50 [25 fly/25 back] @ 1:10 or r=15
75 [25 fly/25 back/25 breast] @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 back @ 40 or r=10
50 [25 back/25 breast] @ 1:10 or r=15
75 [25 back/25 breast/25 free] @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 breast @ 40 or r=10
50 [25 breast/25 free] @ 1:10 or r=15
75 [25 breast/25 free/25 fly] @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 free @ 40 or r=10
50 [25 free/25 fly] @ 1:10 or r=15
75 [25 free/25 fly/25 back] @ 1:40 or r=20
100 IM @ 2:20 or r=40

COOL-DOWN-
4 x 75 pull or swim @ 1:30 or r=15
4 x 50 pull or swim @ 1:00 or r=15
4 x 25 pull or swim @ 40 or r=10

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
16 x 25 “streamline breakouts” @ 30 or r=5-10
-fast breakout, 3 strokes no breathing, swim easy to wall

MAIN SET-
Maintain stroke count and pace throughout set:

50 @ 50 or r=5
100 @ 1:40 or r=10
200 @ 3:20 or r=20
300 @ 5:00 or r=30
200 @ 3:20 or r=20
100 @ 1:40 or r=10
50 @ 50 or r=5

DRILL SET-
16 x 50 @ 1:00 or r=10
4 x through:

-25 r-arm free/25 free
-25 l-arm free/25 free
-25 10-beat free/25 free
-25 catch-up free/25 free

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  STROKE

WARM-UP-
300 swim
200 pull

WARM-UP SET-
8 x 25 kick @ 45 or r=10

MAIN SET-
3 x through:

100 free @ 2:00 or r=30
75 free/25 stroke @ 2:00 or r=25
50 free/50 stroke @ 2:00 or r=20
25 free/75 stroke @ 2:00 or r=15
100 stroke @ 2:30 or r=30

SPEED SET-
8 x 25 swim @ 45 or r=15
-25 easy/25 fast

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
500 choice

WARM-UP SET-
10 x 25 @ 45 or r=15
-25 drill/25 build

MAIN SET-
2 x 150 swim @ 3:00 or r=60
-90% effort

200 swim @ 5:00 or r=60
-½ speed (recovery pace)

4 x 75 swim @ 2:00 or r=60
-90% effort

200 swim @ 5:00 or r=60
-½ speed (recovery pace)

6 x 50 swim @ 1:45 or r=60
-90% effort

200 swim @ 5:00 or r=60
-½ speed (recovery pace)

COOL-DOWN-
10 x 25 swim @ 45 or r=15
-ascend pace

TOTAL = 2500

+++++++++++++++++++++++++

1 30 2012_distance_free_pace

1 31 2012_IM

2 1 2012_mid_distance_free_pace

2 2 2012_stroke

2 3 2012_sprint_free_speed

by

Workouts off the beaten path: January 23-27, 2012

WORKOUTS FOR JANUARY 23-27, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE ATTACHED DOCUMENTS AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
200 swim, 2 x 50 swim @ r=10
200 kick, 2 x 50 kick @ r=10

WARM-UP SET-
12 x 25 @ r=5
-25 scull/25 pull

MAIN SET-
100 @ 1:40 or r=10

200 @ 3:20 or r=20

300 @  5:00 or r=30

400 @ 6:30 or r=30

300 @ 5:00 or r=30

200 @ 3:20 or r=20

100 @ 1:40 or r=10

KICK SET A-
200 kick

KICK SET B-
8 x 25 kick @ 45 or r=10

COOL-DOWN-
100 swim

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  STROKE

WARM-UP-
600 choice

MAIN SET-
1 x 100 kick @ 2:30 or r=20

2 x 100 [25 drill/25 swim] @ 2:00 or r=20

3 x 100 swim @ 2:10 or r=20
-25 stroke/25 free

4 x 100 pull @ 1:45 or r=15

3 x 100 swim @ 2:10 or r=20
-50 stroke/50 free

2 x 100 [50 drill/50 swim] @ 2:00 or r=20

1 x 100 kick @ 2:30 or r=20

FLY SET-
20 x 25 swim @ 40 or r=15
4 x through:
-3 strokes fly, freestyle
-4 strokes fly, freestyle
-5 strokes fly, freestyle
-all fly
-all freestyle

COOL-DOWN-
100 swim

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
400 choice

MAIN SET-
1 x 400 pull @ 7:00 or r=60
-breathe 3/5/3/5 by 100’s

4 x 50 kick @ 1:30 or r=15
-descend times 1-4

2 x 200 swim @ 3:30 or r=30
-push 3rd 50 in each 200

2 x 100 kick @ 3:00 or r=20
-push 3rd 25 of each 100

4 x 100 pull @ 1:45 or r=15
-descend times 1-4

1 x 200 kick @ 5:00 or r=30
-push 3rd 50

8 x 50 swim @ 55 or r=10
-negative split

SPEED SET-
8 x 25 from center of pool @ 45
-fast turns!

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  STROKE AND/OR IM

WARM-UP-
200 swim
200 kick
200 pull

MAIN SET-
300 pull @ 5:00 or r=30
-breathe 3/5/3 by 100’s

2 x 150 swim  @ 3:10 or r=20
-50 back/50 breast/50 free

3 x 100 pull @ 2:15 or r=20
-25 breast/25 free/25 breast/25 free

6 x 50 kick @ 1:30 or r=15
-2 fly
-2 back
-2 breast

IM SET-
20 x 25 swim @ 40 or r=10
-100 IM order

COOL-DOWN-
200 choice

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
300 swim
200 kick
100 pull

WARM-UP SET-
8 x 50 @ 1:10 or r=20
-1-4:  25 kick/25 swim
-5-8:  25 drill/25 swim

SPEED SET A-
3 x 200 swim @ 4:00 or r=60
#1:  straight 200
#2:  broken 15 seconds at 100 [subtract 15 seconds to get time]
#3:  broken 10 seconds at each 50 [subtract 30 seconds to get time]

RECOVERY SET-
6 x 50 pull or swim @ r=10

SPEED SET B-
3 x 100 swim @ 2:30 or r=60
#1: straight 100
#2:  broken 15 seconds at 50 [subtract 15 seconds to get time
#3:  broken 10 seconds at each 25 [subtract 30 seconds to get time]

COOL-DOWN-
300 choice

TOTAL = 2500

+++++++++++++++++++++++++

1 23 2012_distance_free_pace

1 24 2012_stroke

1 25 2012_mid_distance_free_pace

1 26 2012_stroke_IM

1 27 2012_sprint_free_speed

by

Workouts off the beaten path: January 16-20, 2012

WORKOUTS FOR JANUARY 16-20, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE DOCUMENTS AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
200 swim
4 x 50 [25 kick/25 swim] @ r=10
4 x 25 [25 scull/25 pull] @ r=5

MAIN SET-
“Davis Mile” Plus
Broken 2500 (subtract 1 minute to get time):

-30 lengths [750] @ r=15
-25 lengths [625] @ r=15
-20 lengths [500] @ r=15
-15 lengths [375] @ r=15
-10 lengths [250]

COOL-DOWN-
100 choice

TOTAL = 3100

+++++++++++++++++++++++++

TUESDAY:  IM

WARM-UP-
400 swim

WARM-UP SET-
16 x 25 @ r=10
4 x through:
-25 top scull with flutter kick
-25 middle scull with flutter kick
-25 bottom scull with flutter kick
-25 swim [1 each stroke]

IM SET A-
Milt Nelms Axis Swim:
4 x through [continuous]:
-25 fly
-25 back
-25 breast
-25 back
-75 free

IM SET B-
8 x 50 @ 1:05 or r=10
-25 drill/25 swim
-2 each stroke

IM SET C-
16 x 25 swim @ 40 or r=15
-100 IM order

COOL-DOWN-
200 choice

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
200 choice

WARM-UP SET-
2 x through:
100 pull @ 1:45 or r=15
2 x 50 @ 1:10 or r=15
-25 kick/25 drill

MAIN SET-
2 x through:
4 x 50 swim @ 55 or r=10
-@ 500 pace
1 x 200 swim @ 4:00 or r=45
-easy
2 x 100 swim @ 1:45 or r=15
-@ 500 pace + 5 seconds
1 x 200 swim @ 4:00 or r=45
-easy
1 x 200 swim @ 3:20 or r=20
-@ 500 pace + 10 seconds
1 x 200 swim @ 4:00 or r=45
-easy

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  STROKE

WARM-UP-
200 swim
200 [25 10-beat free/25 free]
200 pull

FLY DRILL SET-
8 x 25 @ 40 or r=15
-25 4-beat fly/25 fly

SET A-
2 x 300 swim @ 5:15 or r=30
-100 free/100 stroke/100 free

BACK DRILL SET-
8 x 25 @ 40 or r=15
-25 10-beat back/25 back

SET B-
4 x 150 swim @ 2:50 or r=20
-50 free/50 stroke/50 free

BREAST DRILL SET-
8 x 25 @ 45 or r=15
-25 3-up, 3-down breast/25 breast

COOL-DOWN-
100 swim

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
200 swim
200 kick
200 [25 scull/25 pull]

WARM-UP SET-
8 x 25 @ r=10
-25 drill/25 build

MAIN SET-
2 x through:
-4 x 100 swim @ 1:50 or r=20
-3 x 100 swim @ 1:40 or r=10
-2 x 100 swim @ 1:30 or r=5
-extra 60-120 seconds rest

COOL-DOWN-
200 choice

TOTAL = 2800

+++++++++++++++++++++++++

1 16 2012_distance_free_pace

1 17 2012_stroke_IM

1 18 2012_mid_distance_free_pace

1 19 2012_stroke_IM

1 20 2012_sprint_free_speed

by

Workouts off the beaten path: January 9-16, 2012

WORKOUTS FOR JANUARY 9-13, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE ATTACHED DOCUMENTS AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
200 swim
200 kick
200 pull

SCULL SET-
8 x 25 scull with free kick @ r=5

MAIN SET-
1 x 400 pull @ 6:30 or r=30
-steady pace, breathe 3/5/3/5 by 50’s
16 x 25 swim @ 30 or r=5
-steady pace
2 x 200 pull @ 3:15 or r=15
-steady pace, breathe 3/5/3/5 by 50’s
8 x 50 swim @ 1:00 or r=15
-descend times 1-4, 5-8
4 x 100 pull @ 1:40 or r=10
-descend times 1-4

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  STROKE AND/OR IM

WARM-UP-
400 choice

PULL SET-
8 x 50 pull @ 1:10 or r=10
-25 breast/25 free

MAIN SET-
1 x 300 swim @ 6:00 or r=30
-100 back/100 breast/100 free
2 x 150 swim @ 3:10 or r=30
-50 back/50 breast/50 free
3 x 100 swim @ 2:10 or r=20
-50 back/50 breast
6 x 50 swim @ 1:00 or r=10
-25 breast/25 free

DRILL SET-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-IM order

COOL-DOWN-
200 choice

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
200 swim
2 x 50 [25 drill/25 swim] @ r=10
200 kick
2 x 50 [25 kick/25 swim] @ r=10
200 pull
2 x 50 [25 drill or kick/25 swim] @ r=10

MAIN SET-
4 x 100 pull @ 1:45 or r=15
-moderate pace
2 x 50 swim @ 1:00 or r=15
-build within each 50
3 x 100 pull @ 1:45 or r=15
-moderate pace
4 x 50 swim @ 1:00 or r=15
-negative split each 50
2 x 100 pull @ 1:45 or r=15
-moderate pace
6 x 50 swim @ 1:00 or r=15
-descend times 1-3, 4-6
1 x 100 pull @ 1:45 or r=15
-moderate pace
8 x 50 swim @ 1:00 or r=15
-descend times 1-4, 5-8

COOL-DOWN-
100 choice

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  STROKE AND/OR IM

WARM-UP-
300 swim
6 x 50 [25 kick/25 swim] @ r=10

IM SET A-
1 x 200 swim @ 4:00 or r=30
-IM
4 x 50 swim @ 1:15 or r=20
-25 fly/25 back
1 x 200 swim @ 4:00 or r=30
-IM
4 x 50 swim @ 1:15 or r=20
-25 back/25 breast
1 x 200 swim @ 4:00 or r=30
-IM
4 x 50 swim @ 1:15 or r=20
-25 breast/25 free

IM SET B-
24 x 25 swim @ 40 or r=10-15
3 x [25 free/25 fly/25 free/25 back/25 free/25 breast/25 free/25 free]

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
4 x 75 @ r=15
-25 kick/25 drill/25 swim

MAIN SET A-
12 x 50 swim @ 1:05 or r=15
Each set is 3 x 50:
#1: relaxed pace, count # of strokes
#2: 200 race pace, maintain same # of strokes as #1
#3: max. speed, maintain same # of strokes as #1

RECOVERY SET-
400 pull:  breathe 3/5/3/5 by 100’s

MAIN SET B-
12 x 25 swim @ 45 or r=15
Each set is 3 x 25:
#1: relaxed pace, count # of strokes
#2: 200 race pace, maintain same # of strokes as #1
#3: max. speed, maintain same # of strokes as #1

COOL-DOWN-
4 x [25 scull/25 glide stroke/25 pull]

TOTAL = 2500

+++++++++++++++++++++++++

by

Workouts off the beaten path: January 2-6, 2012

JANUARY 2-6, 2012

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
200 swim
200 pull
200 kick

MAIN SET-
2nd swim faster than 1st in each set:

2 x 400 @ 7:00 or r=40

2 x 300 @ 5:15 or r=30

2 x 200 @ 3:30 or r=20

2 x 100 @ 1:45 or r=15

SCULL SET-
12 x 25 @ r=5
-25 scull/25 glide stroke/25 pull

COOL-DOWN-
100 swim

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  STROKE AND/OR IM

WARM-UP-
300 swim

MAIN SET-
4 x through (1 round each stroke, IM order):

2 x 25 kick @ 45 or r=15

2 x 50 [25 drill/25 swim] @ 1:15 or r=15

2 x 100 swim @ 2:15 or r=30
-round 1:  25 fly/25 free/25 fly/25 free
-round 2:  25 back/25 free/25 back/25 free
-round 3:  25 breast/25 fr/25 breast/25 free
-round 4:  100 IM

2 x 100 pull @ 1:45 or r=15
-freestyle breathing 3/5 by 25’s

extra 30 seconds rest between rounds

COOL-DOWN-
100 swim

TOTAL = 2600

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
300 swim

WARM-UP SET-
8 x 25 scull with freestyle kick @ r=5

MAIN SET-
Swim as one continuous set:

1 x 300 pull @ 5:15 or r=45

2 x 150 swim @ 2:45 or r=20

4 x 75 kick @ 2:00 or r=30

6 x 50 swim @ 1:00 or r=15

4 x 75 kick @ 2:00 or r=30

2 x 150 swim @ 2:45 or r=20

1 x 300 pull @ 5:15 or r=45

DRILL SET-
8 x 25 choice of drills @ 45 or r=15

COOL-DOWN-
200 easy swim

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  STROKE AND/OR IM

WARM-UP-
200 swim
200 kick
200 pull

SET A-
12 x 50 @ 1:10 or r=20
-swim in sets of 3, descend times 1-3
-choose one or two strokes

RECOVERY-
200 swim

SET B-
8 x 50 @ 1:05 or r=15
-swim in sets of 4, descend times 1-4
-choose one or two strokes

RECOVERY-
200 swim

SET C-
4 x 50 @ 1:00 or r=10
-negative split
-choose one or two strokes

RECOVERY-
200 swim

SET D-
4 x 25 @ 30 or r=5
-choose one stroke

COOL-DOWN-
200 swim

TOTAL = 2700

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
400 choice

WARM-UP SET-
8 x 25 build @ r=10

SPEED SET A-
8 x 100 swim @ 1:50 or r=20
#1/#5:  push 4th 25
#2/#6:  push 3rd 25
#3/#7:  push 2nd 25
#4/#8:  push 1st 25

RECOVERY-
200 pull:  breathe every 3rd stroke

SPEED SET B-
4 x 100 swim @ 2:00 or r=30
-push 2nd 50
-push middle 50
-push 1st 50
-push 1st and 4th 25’s

RECOVERY-
200 pull:  breathe every 3rd stroke

SPEED SET C-
4 x 50 swim @ 1:00 or r=15
-push 4th 12.5
-push 3rd 12.5
-push 2nd 12.5
-push 1st 12.5

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

1 2 2012_distance_free_pace

1 3 2012_IM

1 4 2012_mid_distance_free_pace

1 5 2012_stroke

1 6 2012_sprint_free_speed

by

Hello world!

Welcome to Workouts off the beaten path!  These workout plans will be aerobic-based, focused on technique and swimming with maximum efficiency, include a variety of strokes, sculls, and drills, and will allow you to log yardage in creative ways.

Swimmers can expect the following:

•    Aerobic-based, year-round training, 5 practices per week (5 workouts posted each Friday or Saturday afternoon).
•    Attention to technique and swimming with maximum efficiency.
•    2500-3000 short course meters or yards per workout and taking about 1 hour to complete.
•    General weekly plan:  Mondays – distance freestyle and pacing focus; Tuesdays – stroke and/or IM focus; Wednesdays – middle distance freestyle and pacing focus; Thursdays – strokes and/or IM focus; Fridays – sprint freestyle and speed focus.

My background:  I am the head coach of Columbia-Willamette Swimming, a small age-group team located in Portland, Oregon.  We swim at Allstar Fitness (formerly the Metro YMCA) in downtown Portland.  I have coached since 1986 and competed in masters swimming on and off for the past 15 years.  Please view my resume and coaching philosophy for further background information.

I title my posts “Workouts off the beaten path” because I strive to design workouts that minimize boredom and maximize interest and focus.  As a former elite-level swimmer in the late 1970’s I swam plenty of meters and have no wish to re-live those workouts (11-13 practices per week, often 5-6000 meters per practice).

Four helpful documents for understanding my workout plans:  workout terminology by sjblack, sculls by sjblack, drills by sjblack, and pace chart explained by sjblack.  These will be updated as needed.  Please email me if you have questions and/or comments about the workouts (sjblack@letterboxes.org).

All the best for a great 2012!  I look forward to offering you new ways to log more yards in the pool.