Workouts for April 1-5, 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-
10 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-
1000 swim:

• 25 easy/25 fast
  • 50 easy/50 fast
    • 75 easy/75 fast
      • 100 easy/100 fast
      • 100 easy/100 fast
    • 75 easy/75 fast
  • 50 easy/50 fast
• 25 easy/25 fast

Drill Set-
10 x 50 @ 1:00 or r=15

• 2 x 25 single-arm free/25 swim
• 2 x 25 10-beat free/25 swim
• 2 x 25 catch-up free/25 swim
• 2 x 25 human stroke (“long dog”)/25 swim
• 2 x 25 “10-10-3″/25 swim

Speed Set-
10 x 25 swim @ 30 or r=10
-25 easy/25 fast

Cool-down-
150 choice

Total = 3000

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Tuesday:  IM

Warm-up-
400 choice

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

Warm-up Set B-
12 x 25 @ 45 or r=10
-25 kick/25 drill/25 swim

IM Set A-
4 x through (continuously):

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

IM Set B-
4 x through:

• 1 x 50 swim @ 1:10 or r=15
  • IM order
• 1 x 100 IM @ 2:15 or r=30

Cool-down-
100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
16 x 25 @ r=10
-25 scull/25 pull

Main Set-

• 8 x 75 swim @ 1:30 or r=15
  • descend times 1-4, 5-8
• 8 x 25 kick @ 45 or r=10
  • all fast
• 6 x 75 swim @ 1:30 or r=15
  • descend times 1-3, 4-6
• 6 x 25 kick @ 45 or r=10
  • all fast
• 4 x 75 swim @ 1:30 or r=15
  • descend times 1-4
• 4 x 25 kick @ 45 or r=10
  • all fast
• 2 x 75 swim @ 1:30 or r=15
  • descend times 1-2
• 2 x 25 kick @ 45 or r=10
  • all fast

Cool-down-
200 choice

Total = 3000

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Thursday:  Swim Clinic

I received the following questions about cooling-down:

Is there some rule of thumb for cool-down distance/time?  Does it vary for age/Masters swimmers?  The purpose of such a long cool down is getting rid of lactic acid, right?

Unfortunately, there is not a ton of information to be found about this topic, but I did come across two excellent articles that address this swimmer’s questions.

Swimming and the Art of Recovery (http://nycaquaticclub.com/The Art of Recovery.pdf) provides information about five facets of optimal recovery, including a section on cooling-down.  Recommendations from this author, although not specific for masters swimmers, suggest:

• 25 minutes of easy swimming (heart rate at 120-130 bpm) following a 50 or 100

• 20 minutes of easy-moderate swimming (heart rate at 130-140 bpm) following a 200-500

• 10-15 minutes of moderate swimming (heart rate at 140-150 bpm) following 500+

Top 10 Training Tips for Masters Swimmers by Peter Reaburn, PhD (http://assets.imgstg.com/assets/console/document/documents/Top 10…) argues that “we appear to need longer to recover and longer to adapt to training” which suggests that masters swimmers should, at minimum, heed the guidelines above.  That said one could end up cooling-down more than an average workout length.  My suggestion is to follow a race with some easy swimming, at least 10 minutes (that’s what I recommend to my age-group swimmers).

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Friday:  Sprint-Based

Warm-up-
4 x 75 [25 drill/50 swim] @ r=10
6 x 50 [25 kick/25 swim] @ r=10

Warm-up Set-
12 x 25 @ r=5
-25 scull with flutter kick/25 build

Main Set-
3 x through:

• 2 x 75 swim @ 1:30 or r=20
  • 50 DPS/25 build
• 2 x 50 swim @ 1:00 or r=15
  • negative split
• 2 x 25 swim @ 30 or r=10
  • fast
• 1 x 100 swim @ 3:00 or r=60
  • easy

Cool-down-
400 choice

Total = 2500

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April 1-5, 2013