Monthly Archives: February 2013

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Workouts off the beaten path: February 25 to March 1, 2013

Workouts for February 25 – March 1, 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-
6 x 50 @ 1:00 or r=10
-25 10-beat freestyle/25 freestyle

Main Set-
Swim as one continuous set:

  • 50 kick @ 1:30 or r=20
    • 200 swim @ 3:30 or r=30
      • 300 pull @ 5:00 or r=30
  • 50 kick @ 1:30 or r=20
    • 200 swim @ 3:30 or r=30
        • 400 pull @ 6:30 or r=30
  • 50 kick @ 1:30 or r=20
    • 200 swim @ 3:30 or r=30
          • 500 pull @ 8:00 or r=30

Cool-down-
6 x 25 freestyle @ 40 or r=10
-25 DPS/25 easy

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim
200 kick
8 x 25 [25 scull with kick/25 swim] @ r=5

Main Set-

  • 16 x 25 swim @ 45 or r=15
    • 100 IM order
  • extra 60 seconds rest
  • 8 x 50 swim @ 1:10 or r=20
    • 200 IM order
  • extra 60 seconds rest
  • 4 x 100 IM @ 2:20 or r=30
  • extra 60 seconds rest
  • 2 x 200 IM @ 4:30 or r=45

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
300 swim
200 kick
100 swim

Warm-up Set-
2 x through:

  • 2 x 50 free @ 60 or r=10
  • 4 x 25 drill @ 45 or r=15

Main Set-
2 x through:

  • 3 x 250 swim @ 4:00 or r=15
    • push pace on even 50’s
    • e.g., 50 easy/50 fast/50 easy/50 fast/50 easy
  • 1 x 150 swim or pull @ 3:00 or r=30
    • easy pace

Cool-down-
200 pull
-breathe 3/5/3/3 by 50’s

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 choice

Warm-up Set-
2 x through:

  • 2 x 50 [25 kick/25 swim] @ 1:10 or r=15
  • 4 x 25 [25 drill/25 swim] @ 40 or r=10

Main Set-

  • 12 x 50 stroke @ 1:10 or r=15
    • 80% effort
    • choose 1, 2, or 3 strokes
  • 100 easy swim @ 3:00 or r=60
  • 8 x 50 stroke @ 1:15 or r=20
    • 85% effort
    • choose 1 or 2 strokes
  • 100 easy swim @ 3:00 or r=60
  • 4 x 50 stroke @ 1:20 or r=25
    • 90% effort
    • choose 1 stroke
  • 100 easy swim

Cool-down-
8 x 25 [25 scull with free kick/25 swim] @ r=5

Total = 2500

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

Friday:  Sprint-Based

Warm-up-
-200 swim
-stretch for 2 minutes
-200 swim [mix of strokes]
-stretch for 2 minutes
-200 kick
-stretch for 2 minutes

Warm-up Set-
8 x 25 @ 40 or r=10
-25 drill/25 swim

Main Set-

  • 3 x 150 freestyle @ 2:45 or r=30
    • push pace on last 50
    • push pace on middle 50
    • push pace on first 50
  • 6 x 50 stroke @ 1:10 or r=15
    • descend times 1-3, 4-6
  • 3 x 150 freestyle @ 2:45 or r=30
    • push pace on first 50
    • push pace on middle 50
    • push pace on last 50

Speed Set-
12 x 25 swim @ 45 or r=20
-25 easy/25 fast

Cool-down-
200 swim

Total = 2500

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

2-25 to 3-1, 2013

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Workouts off the beaten path: February 18-22, 2013

Workouts for February 18-22, 2013

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim
6 x 50 @ r=10
-25 scull with free kick/25 swim

Main Set-
2 x through:

  • 200 pull @ 3:30 or r=30
    • moderate pace
  • 2 x 100 swim @ 1:45 or r=15
    • build each to 800 race pace
  • 4 x 50 swim @ 1:00 or r=15
    • at 800 (or 1000) race pace
  • 8 x 25 swim @ 30 or r=10
    • at 400 (or 500) race pace
  • extra 30 seconds rest

Speed Set-
12 x 50 swim @ 1:10 or r=20
-fast in and out of turns!
-fast finish!

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

IM Set A-
12 x 75 @ 2:00 or r=30

  • 75 fly kick
  • 50 back kick/25 breast swim
  • 25 back kick/50 breast swim
  • 25 back swim/25 breast swim/25 free swim

IM Set B-
16 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Main Set-

  • 3 x 100 pull @ 1:45 or r=15
    • faster-than-normal tempo
  • 2 x 150 pull @ 2:30 or r=15
    • negative split each 150
  • 1 x 300 pull (with paddles) @ 5:00 or r=30
    • 3 x [regular, DPS, DPS-1, DPS-2]
  • 1 x 300 swim @ 5:00 or r=30
    • 3 x [regular, DPS, DPS-1, DPS-2]
  • 2 x 150 swim (with paddles) @ 2:30 or r=15
    • negative split each 150
  • 3 x 100 swim @ 1:45 or r=15
    • faster-than-normal tempo

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

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up
500 choice

Warm-up Set-
6 x 50 @ 1:05 or r=15
-25 drill/25 build

Main Set-
3 x through [choose one stroke per round]:

  • 1 x 100 @ 2:15 or r=30
    • 25 drill/25 swim
  • 2 x 75 swim @ 1:45 or r=20
    • 25 drill/50 swim
  • 3 x 50 kick @ 1:30 or r=15
    • descend times 1-3
  • 4 x 25 swim @ 45 or r=15
    • descend times 1-4

Cool-down-
8 x 25 swim @ r=10
-ascend times 1-8

Total = 2500

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

Friday:  Sprint-Based

Warm-up-
200 swim, 200 kick, 200 pull

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

Main Set-

  • 4 x 50 swim @ 1:15 or r=30
    • 200 pace
  • 1 x 25 swim @ 1:00 or r=40
    • sprint
  • 3 x 50 swim @ 1:15 or r=30
    • 200 pace
  • 2 x 25 swim @ 1:00 or r=40
    • sprint
  • 2 x 50 swim @ 1:15 or r=30
    • 200 pace
  • 3 x 25 swim @ 1:00 or r=40
    • sprint
  • 1 x 50 swim @ 1:15 or r=30
    • 200 pace
  • 4 x 25 swim @ 1:00 or r=40
    • sprint

Recovery Set-
12 x 25 [25 scull/25 glide/25 pull] @ r=5 seconds

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

Cool-down-
150 easy

Total = 2500

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

February 18-22, 2013

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Workouts off the beaten path: February 11-15, 2013

Workouts for February 11-15, 2013

***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-
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:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up 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

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

Race Pace Set-
16 x 25 “streamline breakouts” @ 30 or r=5-10
-fast breakout
-3 strokes no breathing
-swim easy to wall

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-
15 x 100 swim @ 2:00 or r=20-30
3 x through:

  • 100 free
  • 75 free/25 stroke
  • 50 free/50 stroke
  • 25 free/75 stroke
  • 100 stroke
  • extra 30 seconds rest

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

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint-Based

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 @ 1:40 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

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

February 11-15, 2013

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Workouts off the beaten path: February 4-8, 2013

Workouts for February 4-8, 2013

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

Monday:  Distance Freestyle/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-
200 kick

Drill Set-
8 x 25 freestyle drills @ 45 or r=10
-10-beat
-single-arm x 2
-human stroke or “long dog”

Cool-down-
100 swim

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick:  IM
200 drill:  IM

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 drill @ 2:15 or r=20
    • IM
  • 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

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

Wednesday:  Mid-Distance Freestyle/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 swim @ 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

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

Cool-down-
200 choice

Total = 3000

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

Thursday:  Swim Clinic

Topic:  Backstroke!

When I coach, everything is designed as a progression.  In backstroke the progression is inside to outside.  For example, backstroke starts from a solid, straight posture.  Here is a typical progression I use:

  • Swimmers stand with backs against a wall, chin slightly tucked, tall and straight as possible.
  • We then progress to kicking with arms at sides, holding a solid, straight posture.
  • Next, we add rotation to the kick:  slowly rotate side to side while maintaining your posture.
  • 10-beat backstroke:  make sure you are rotated all the way onto your side, shoulder under chin.
  • backstroke swim.

There is some debate as to head position.  Swimmers are often told to keep their heads “back,” with eyes up at the ceiling.  This leads to poor posture, less extension, uncomfortable feeling.  Neck should be long with no wrinkles in the back; eyes should be at a 45° angle, as if head is laying on a pillow.  Examples of great backstroke technicians are Japanese Olympian, Ryosuke Irie (http://youtu.be/cslxxJU-A5U), and Hungarian star, Krisztina Egerszegi (http://youtu.be/_dTdyWUbQVw, http://youtu.be/U3grRV04NbY).

Practice:

  • 4 x 25 kick
  • 4 x 25 rotational kick
  • 4 x 25 10-beat backstroke
  • 4 x 25 backstroke
  • 4 x 50 [25 10-beat/25 swim]
  • repeat entire sequence while balancing a ½ empty soda can on forehead

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

Friday:  Sprint-Based

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

Sprint 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-
6 x 50 pull or swim @ r=10

Sprint 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-
6 x 50 pull or swim @ r=10

Total = 2500

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

February 4-8, 2013