Workouts for January 21-25, 2013

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 scull with free kick @ r=5

Main Set-

• 1 x 400 pull @ 6:30 or r=30
  • breathe 3/5/3/5 by 50’s
  • negative split
• 16 x 25 swim @ 30 or r=5
  • moderate/moderate/fast/moderate
• 2 x 200 pull @ 3:15 or r=15
  • breathe 3/5/3/5 by 50’s
  • 2nd 200 faster than 1st
• 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

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Tuesday:  IM

Warm-up-
400 choice

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

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

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 @ 1:05 or r=15
  • 25 fly/25 back

Cool-down-
200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/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

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Thursday:  Swim Clinic

Axis Theory Review:  Freestyle and backstroke are “long axis” strokes, meaning they are best swum by rotating the body around a long, vertical axis down the center of the body; fly and breaststroke are “short axis” strokes, meaning they are best swum by moving the body on the short, horizontal axis at the hips.  Focus on moving along these axes and minimizing movement elsewhere.

Drills (see descriptions on “workout glossary” page):
Short Axis Drills:

• falling drill
• dolphin breaststroke
• single-arm fly
• no-arms breaststroke
• dive stroke fly
• 2 kicks, 1 pull breaststroke

Long Axis Drills:

• 10-beat freestyle
• 10-beat backstroke
• 10-beat corkscrew
• single-arm freestyle
• single-arm backstroke
• rotational kicking

2100 meters/yards practice:

300 easy swim
6 x 50 [25 kick/25 swim] @ r=10

8 x 50 [25 drill/25 swim] @ 1:05 or r=15
-long axis strokes

16 x 25 [25 drill/25 swim] @ 45 or r=15
-short axis strokes

4 x 50 swim @ 1:05 or r=15
-long axis strokes

8 x 25 swim @ 45 or r=15
-short axis strokes

200 swim
-25 long axis stroke/25 short axis stroke

100 choice easy

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Friday:  Sprint-Based

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
4 x 75 @ r=15
-25 kick/25 drill/25 swim

Sprint Set A-
12 x 50 swim @ 1:05 or r=15
Each set of 4 x 50:

1. 25 easy/25 fast
2. 25 fast/25 easy
3. 12.5 easy/25 fast/12.5 easy
4. 12.5 fast/25 easy/12.5 fast

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

Sprint Set B-
12 x 25 swim @ 45 or r=15
Each set of 4 x 25:

1. 12.5 easy/12.5 fast
2. 12.5 fast/12.5 easy
3. 25 easy
4. 25 fast

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

Total = 2500

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January 21-25, 2013