Workouts for December 17-21, 2012
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
Warm-up-
400 swim
Warm-up Set-
4 x 50 [25 drill/25 swim] @ r=10
Main Set-
3 x through [descend pace as distance gets shorter]:
- 400 swim or pull @ 6:40 or r=40
- 200 swim or pull @ 3:20 or r=20
- 100 swim or pull @ 1:40 or r=10
- 50 swim or pull @ 1:30 or r=45
Cool-down-
150 choice
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
200 swim
200 kick
200 pull
IM Set A-
16 x 25 @ 45 or r=15
-4 each stroke, reverse IM order
-25 drill/25 swim
IM Set B-
Milt Nelms Axis Swim
4 x through continuously:
- 25 back
- 25 fly
- 25 back
- 25 breast
- 25 free
- 25 free
- 25 free
IM Set C-
4 x through:
- 75 swim [25 back/25 breast/25 free] @ 1:45 or r=20
- 50 swim [25 back/25 breast] @ 1:00 or r=15
- 25 swim [fly] @ 45 or r=15
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
400 choice
Warm-up Set-
8 x 50 [25 kick/25 swim] @ r=15
Main Set-
- 4 x 100 swim @ 1:50 or r=20
- 1 x 200 pull @ 3:30 or r=30
- 3 x 100 swim @ 1:45 or r=15
- 1 x 200 pull @ 3:30 or r=30
- 2 x 100 swim @ 1:40 or r=10
- 1 x 200 pull @ 3:30 or r=30
- 1 x 100 swim @ 1:30 or r=5
Speed Set-
8 x 50 swim @ 1:05 or r=20
-25 easy/25 fast
-25 fast/25 easy
-50 easy
-50 fast
Cool-down-
8 x 25 [25 scull with kick/25 swim] @ r=5
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
Warm-up-
400 swim
Warm-up Set-
8 x 50 @ 1:05 or r=15
-25 drill/25 swim
Main Set-
Choose one stroke each round [50, 100, and 150]
3 x through:
- 50 kick @ 1:30 or r=15
- 100 [25 drill/25 swim] @ 2:00 or r=15
- 150 swim @ 2:45 or r=15
- 200 freestyle pull @ 3:30 or r=30
Cool-down-
8 x 25 [25 scull with kick/25 swim] @ r=5
Total = 2500
+++++++++++++++++++++++++
Friday: Sprint Freestyle/Speed
Warm-up-
400 choice
Warm-up Set A-
12 x 25 @ r=15
-25 kick/25 drill/25 swim
Warm-up Set B-
8 x 50 swim or pull @ 55 or r=10
-descend times 1-4, 5-8
Main Set-
2 x through:
- 4 x 50 swim [negative split] @ 1:00 or r=15
- 100 swim [easy] @ 2:00 or r=15
- 8 x 25 swim [fast, 90% effort] @ 30 or r=10
- 100 swim [easy] @ 2:30 or r=30
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 
What exactly is a Milt Nelms Axis Swim?
Good question! Milt Nelms is a swim coach currently living in Australia, last I heard. I coached with Milt in the early 1990’s when he collaborated with Bill Boomer (the Axis Theory of Swimming). You might say that Milt was an effective “translator” of the ideas espoused by Dr. Boomer. One of Boomer’s ideas was that freestyle and backstroke are swum on a vertical axis and that fly and breaststroke are swum on a horizontal axis. Milt developed this set during the time we coached together at Willamalane Swim Club in Springfield, OR. The purpose of the swim is to continuously switch from vertical axis to horizontal axis in one set. I hope I’ve answered your question! You might glean further information by watching “The Boomer Chronicles” a series of videos taped in 2000.
Question answered. Thanks!