Monthly Archives: October 2012

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Workouts off the beaten path: October 29 to November 2, 2012

Workouts for Oct. 29-Nov. 2, 2012

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 pull
200 kick

Main Set-
2nd repeat 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
  • 2 x 50 @ 1:00 or r=15

Cool-down-
12 x 25 @ r=5
-25 scull/25 glide stroke/25 pull

Total = 3000

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

Tuesday:  Stroke

Warm-up-
400 swim

Kick Set-
10 x 50 kick @ 1:30 or r=15
-note average for each set of 5 x 50
-same stroke for 5 x 50

Drill Set A-
10 x 25 @ 45 or r=10
-25 stroke drill/25 stroke swim

Main Stroke Set-
10 x 50 @ 1:15 or r=20
-25 stroke drill/25 stroke swim
-note times and # strokes per length

Pull Set-
500 pull:  breathe 3/5/3/5/3 by 100’s

Drill Set B-
10 x 25 @ 45 or r=10
-25 stroke drill/25 stroke swim

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
6 x 50 pull @ 55 or r=10
-breathe 3/5/7 by 50’s

Main Set-
3 x through:

  • 200 swim [moderate pace] @ 3:30 or r=30
  • 150 swim [faster pace] @ 2:45 or r=30
  • 100 swim [faster pace] @ 1:45 or r=15
  • 50 stroke [moderate pace] @ 1:30 or r=30

Recovery Set-
4 x [25 scull/25 glide stroke/25 pull]

Race Pace Set-
8 x 25 swim @ 45 or r=15
-25 easy/25 fast

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
500 choice

Warm-up Set-
8 x 50 pull @ 55
-breathe 3/5 by 25’s

IM Set A-
4 x through [Milt Nelms’ Axes Swim]:

  • 25 back
  • 25 fly
  • 25 back
  • 25 breast
  • 25 free
  • 25 free
  • 25 free

IM Set B-
4 x through:

  • 1 x 50 swim [200 IM order] @ 1:10
  • 1 x 100 IM @ 2:00

Cool-down-
12 x 25 @ r=5
-25 scull with kick/25 swim

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
300 swim
6 x 50 pull @ r=10

Warm-up Set-
12 x 25 @ 40 or r=10
-25 drill/25 build

Speed Set A-
8 x 50 swim @ 1:15 or r=30
-fastest possible average

Recovery Set-
400 pull:  breathe 3/5/3/optional by 100’s

Speed Set B-
8 x 25 swim @ 50 or r=30
-fastest possible average

Kick Set-
400 kick:  every 3rd length fast!

Cool-down-
8 x 25 scull with freestyle kick @ r=5

Total = 2500

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

Oct 29 – Nov 2, 2012

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Workouts off the beaten path: October 22-26, 2012

Workouts for October 22-26, 2012

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
400 choice

Main Set:

  • 2 x 500 @ 7:45 or r=15
    • #1:  pull
    • #2:  pull with paddles
  • 4 x 250 @ 4:00 or r=15
    • #1:  pull
    • #2:  pull with paddles
    • #3:  swim
    • #4:  swim with paddles

Pace Set-
10 x 50 swim @ 60 or r=15
-2 x 50 DPS
-2 x 50 push
-2 x 50 DPS
-2 x 50 push
-2 x 50 DPS

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
3 x [100 swim, 100 kick]

Drill Set-
12 x 50 drill @ 1:10 or r=10
-4 x 50 25 fly/25 back
-4 x 50 25 back/25 breast
-4 x 50 25 breast/25 free

IM Set A-
6 x 75 swim @ 1:45 or r=20
2 x through:

  • 50 fly/25 back
  • 50 back/25 breast
  • 50 breast/25 free

Pull Set-
450 pull:  breathe 3/5/3/5/3/5/3/5/3 by 50’s

IM Set B-
6 x 50 swim @ 1:05 or r=15
2 x through:

  • 25 fly/25 back
  • 25 back/25 breast
  • 25 breast/25 free

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Pull Set A-
4 x 100 pull @ 1:45 or r=15
-negative split

Kick Set-
400 kick:  every 3rd length fast!

Pace Set A-
8 x 50 swim @ 60 or r=15
-negative split

Pace Set B-
16 x 25 swim @ 40 or r=20
-25 easy/25 fast

Pull Set B-
400 pull:  breathe 3/5/7/3 by 100’s

Pace Set C-
8 x 50 swim @ 60 or r=15
-descend times 1-4, 5-8

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 choice

Warm-up Set-
8 x 50 pull @ 1:10 or r=10
-25 breast/25 free

Main Set-

  • 1 x 300 swim @ 5:30 or r=30
    • 100 stroke/200 free
  • 2 x 150 swim @ 3:00 or r=20
    • 50 stroke/50 free/50 stroke
  • 3 x 100 @ 2:10 or r=20
    • 50 stroke kick/50 stroke
  • 6 x 50 @ 1:10 or r=10
    • 25 stroke drill/25 stroke

Drill Set-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-each round 1 stroke

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
400 swim, 8 x 25 [25 scull/25 pull] @ r=5

Main Set-
2 x through:

  • 2 x 25 kick @ 45 or r=10
  • 2 x 25 drill @ 45 or r=15
  • 2 x 50 swim @ 1:00 or r=15
    • negative split
  • 1 x 200 pull 3:30 or r=30
    • breathe 3/5/3/5 by 50’s
  • 4 x 75 swim @ 1:30 or r=15
    • descend times 1-4
  • extra 30 seconds rest

Speed Set-
4 x 50 “cat and mouse”:

  • Think of a mountain stage in the Tour de France
    • 3 riders are way out in front and are on the steepest part of the climb
    • they have almost stopped riding and are waiting for someone to make a move
  • Ideally there are at least 4 swimmers
    • one of you is the “mouse” the rest of you are the “cats”
  • Mouse sets the pace for the 50
    • swim slow so that everyone can stay in a line
  • Cats are not allowed to be ahead of the mouse (until the mouse begins sprinting)
  • At some point during the 50 the mouse sprints for home
  • When the mouse begins sprinting the cats try to catch it

Cool-down-
300 choice

Total = 2500

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

October 22-26, 2012

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Workouts off the beaten path: October 15-19, 2012

Workouts for October 15-19, 2012

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
200 choice

Main Set-

  • 500 free @ 8:20 or r=50
    • moderate pace
  • 2 x 250 free @ 4:10 or r=25
    • faster pace than 500
  • 4 x 25 @ 45 or r=20
    • faster pace than 250’s
  • 400 free @ 6:40 or r=40
    • moderate pace
  • 2 x 200 free @ 3:20 or r=20
    • faster pace than 400
  • 4 x 25 @ 45 or r=20
    • faster pace than 200’s
  • 300 free @ 5:00 or r=30
    • moderate pace
  • 2 x 150 free @ 2:30 or r=15
    • faster pace than 300
  • 4 x 25 @ 45 or r=20
    • faster pace than 150’s

Cool-down-
100 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ 1:05 or r=15
-25 drill/25 swim
-IM order

Main Set-

  • 4 x 100 swim @ 2:00 or r=15
    • 75 free/25 stroke
  • 30 seconds extra rest
  • 4 x 100 swim @ 2:15 or r=20
    • 50 free/50 stroke
  • 30 seconds extra rest
  • 4 x 100 swim @ 2:30 or r=30
    • 25 free/75 stroke

Cool-down-
4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-
Swim as one 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 @ 50
-fast turns!

Cool-down-
200 choice

Total = 3000

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

Thursday:  IM

Warm-up-
300 swim
6 x 50 [25 kick/25 swim] @ r=10

IM Set A-

  • 1 x 200 IM @ 4:00 or r=30
  • 4 x 50 swim @ 1:15 or r=20
    • 25 fly/25 back
  • 1 x 200 IM @ 4:00 or r=30
  • 4 x 50 swim @ 1:15 or r=20
    • 25 back/25 breast
  • 1 x 200 IM @ 4:00 or r=30
  • 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
-[25 free/25 IM order] x 3

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
12 x 25 @ 40 or r=10
-25 ½ easy/½ fast
-25 ½ fast/½ easy
-25 easy
-25 fast

Main Set-
Effort increases with each set:

  • 2 x 150 swim @ 3:00 or r=45
    • moderate
    • 70% effort
  • 4 x 75 swim @ 1:45 or r=30
    • strong
    • 80% effort
  • 12 x 25 swim @ 45 or r=20
    • strong
    • 90% effort

Kick Set-
4 x 50 kick @ 1:30 or r=15
-negative split

Speed Set-
12 x 25 @ 45 or r=15
-25 DPS/25 build/25 fast breakout

Cool-down-
200 easy

Total = 2500

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

October 15-19, 2012

by

Workouts off the beaten path: October 8-12, 2012

Workouts for October 8-12, 2012

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim

Warm-up Set-
2 x through:

  • 25 top scull @ 45 or r=10
  • 25 middle scull @ 45 or r=10
  • 25 bottom scull @ 45 or r=15
  • 25 10-beat free @ 45 or r=15

Main Set-

  • 2 x 300 pull @ 5:00 or r=30
    • breathe 3/5/3/5/3/5 by 50’s
  • 4 x 150 swim @ 2:40 or r=20
    • descend times 1-4
  • 8 x 75 @ 1:30 or r=15
    • build 3rd 25 of each 75
  • 12 x 50 swim @ 55 or r=10
    • hold 400 meter (or 500 yard) pace

Cool-down-
100 swim

Total = 3000

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

Tuesday:  Stroke

Warm-up-
500 choice-

Freestyle Set-
8 x 50 @ 1:05 or r=15
-25 10-beat free/25 free
-25 right-arm free/25 free
-25 left-arm free/25 free
-25 drill of choice/25 free

Breaststroke Set-
16 x 25 @ 45 or r=15
-25 3 kicks, 1 pull breast
-25 cobra breast
-25 3 up, 3-down breast
-25 breast

Backstroke Set-
8 x 50 @ 1:10 or r=15
-25 10-beat back/25 back
-25 right-arm back/25 back
-25 left-arm back/25 back
-25 drill of choice/25 back

Fly Set-
16 x 25 @ 45 or r=10
-25 single-arm fly
-25 4-beat fly
-12.5 fly/12.5 free
-12.5 free/12.5 fly

Cool-down-
400 swim:  ascend 100’s

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim

Warm-up Set-
12 x 25 @ 45 or r=15
-25 r-arm free
-25 l-arm free
-25 DPS free

Main Set-
2 x through:

  • 400 pull @ 6:30 or r=30
    • moderate effort, breathe 3/4/5/3 by 100’s
  • 2 x 200 swim @ 3:20 or r=20
    • push 3rd 50 of each 200
  • 4 x 100 swim @ 1:45 or r=15
    • descend times 1-4

Cool-down-
100 swim

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
6 x 50 [25 drill/25 swim] @ r=10

Main Set-
2 x through:

  • 25 fly @ 40 or r=10
  • 25 fly/25 back @ 1:10 or r=20
  • 25 fly/25 back/25 breast @ 1:40 or r=20
  • 100 IM @ 2:30 or r=45
  • 25 back @ 40 or r=10
  • 25 back/25 breast @ 1:10 or r=20
  • 25 back/25 breast/25 free @ 1:40 or r=20
  • 100 IM @ 2:30 or r=45
  • 25 breast @ 40 or r=10
  • 25 breast/25 free @ 1:10 or r=20
  • 25 breast/25 free/25 fly @ 1:40 or r=20
  • 100 IM @ 2:30 or r=45

Kick Set-

  • 200 kick @ r=30
    • every 3rd length fast!
  • 4 x 25 kick @ r=10
    • fast feet!

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
400 swim

Main Set-
2 x through:

  • 200 pull @ 3:30 or r=30
    • moderate effort
  • 2 x 100 swim @ 1:50 or r=20
    • 2nd 100 faster than 1st 100
  • 2 x 50 kick @ 1:30 or r=20
    • negative split
  • 12 x 25 swim @ 45 or r=20
    • moderate – hard effort

Speed Set-
16 x 25 @ 40 or r=10-15
-25 easy/25 fast

Cool-down-
100 swim

Total = 2500

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

October 8-12, 2012