Monthly Archives: April 2013

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Workouts off the beaten path: April 29-May 3, 2013

Workouts for April 29 – May 3, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 100 kick
    • 200 [25 drill/25 swim]
  • Warm-up Set-
    • 12 x 25 @ r=10
      • 25 scull/25 pull
  • Main Set-
    • 2 x through:
      • 400 pull @ 6:30 or r=30
        • breathe 3/5/3 by 100’s
      • 3 x 100 swim @ 1:45 or r=15
        • descend times 1-3
      • 6 x 50 swim @ 1:00 or r=15
        • 25 DPS/25 build
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim, 200 kick, 200 pull
  • IM Set A-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke, reverse IM order
  • IM Set B-
    • Milt Nelms Axis Swim
      • 6 x through:
        • 25 back
        • 25 fly
        • 25 back
        • 25 breast
        • 25 free
        • 25 free
        • 25 free
  • IM Set C-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke, IM order
  • Cool-down-
    • 250 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Main Set-
    • 400 swim @ 6:30 or r=30
      • moderate pace
    • 200 pull @ 3:30 or r=30
      • breathe 3/5/3/5 by 50’s
    • 4 x 50 swim @ 1:00 or r=15
      • descend times 1-4
    • 300 swim @ 5:00 or r=30
      • faster pace than 400
    • 150 pull @ 2:30 or r=20
      • breathe 3/5/3 by 50’s
    • 3 x 50 swim @ 1:05 or r=20
      • descend times 1-3
    • 200 swim @ 3:30 or r=30
      • faster pace than 300
    • 100 pull @ 1:45 or r=15
      • breathe 3/5 by 50’s
    • 2 x 50 swim @ 1:05 or r=20
      • 25 easy/25 fast
  • Swim Golf-
    • 12 x 50 swim @ 1:10 or r=20
      • choose one stroke for each set of 3 x 50
      • golf score = time + # of strokes
      • lowest score wins!
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 200 kick
    • 100 pull
  • Warm-up Set-
    • 8 x 50 pull @ 1:10 or r=15
      • 25 breast/25 free
  • Stroke Set A-
    • 20 x 25 swim @ 40 or r=15
      • 4 x through:
        • 3 strokes fly, easy free
        • 4 strokes fly, easy free
        • 5 strokes fly, easy free
        • all fly
        • all free
  • Stroke Set B-
    • 500 “combo” swim:  50 stroke/50 free
  • Stroke Set C-
    • 12 x 25 swim @ 45 or r=20
      • 4 x through:
        • DPS
        • build
        • fast
  • Cool-down
    • 200 swim

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ r=10
      • alt. 25 kick/25 swim, 25 drill/25 swim
  • Main Set-
    • 3 x through:
      • 4 x 50 swim @ r=10
        • #1=25 easy/25 fast
        • #2=25 fast/25 easy
        • #3=50 easy
        • #4=50 fast (90%)
      • 2 x 50 swim (fast, 95%) @ r=30
      • 1 x 100 swim (build) @ r=10
      • 1 x 50 swim (easy) @ r=60
  • Cool-down-
    • 150 choice

Total = 2500

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

April 29-May 3, 2013

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Workouts off the beaten path: April 22-26, 2013

Workouts for April 22-26, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Main Set-
    • 4 x 100 pull @ 1:45 or r=15
      • descend times 1-4
    • 2 x 200 swim @ 3:15 or r=15
      • negative split
    • 1 x 400 pull @ 6:30 or r=30
      • breathe 3/5/3/5 by 100s
    • 1 x 400 swim @ 6:30 or r=30
      • breathe every 3rd stroke
      • negative split
    • 2 x 200 pull @ 3:15 or r=15
      • negative split
    • 4 x 100 swim @ 1:45 or r=15
      • descend times 1-4
  • Cool-down-
    • 100 choice
  • Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 50’s
  • IM Set A-
    • 16 x 75 swim @ 1:40 or r=20
    • 2 x through:
      • 50 fly/25 back
      • 50 back/25 breast
      • 50 breast/25 free
      • 50 free/25 fly
      • 25 fly/50 back
      • 25 back/50 breast
      • 25 breast/50 free
      • 25 free/50 fly
  • IM Set B-
    • 12 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
  • Warm-up Set-
    • 5 x 50 drill @ 1:00 or r=10
  • Main Set-
    • 1 x 400 swim @ 6:30 or r=30
      • build
    • 2 x 300 swim @ 5:00 or r=30
      • descend times 1-2
    • 3 x 200 swim @ 3:20 or r=20
      • descend times 1-3
    • 4 x 100 swim @ 1:40 or r=10
      • descend times 1-4
    • 5 x 50 swim @ 55 or r=10
      • descend times 1-5
  • Cool-down-
    • 100 choice
  • Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 choice
  • Pull Set-
    • 1 x 400 pull @ 6:45 or r=45
      • breathe 3/5/3/5 by 50’s
  • Kick Set A-
    • 16 x 25 kick @ 45 or r=10
      • 2 x 25 stroke
      • 2 x 25 choice
  • Swim Set A-
    • 2 x 200 swim @ 4:15 or r=30
      • 50 stroke/50 free/50 stroke/50 free
  • Kick Set B-
    • 8 x 50 kick @ 1:30 or r=15
      • 2 x 50 stroke
      • 2 x 50 choice
  • Swim Set B-
    • 4 x 100 swim @ 2:00 or r=20
      • 50 stroke/50 free
  • Cool-down-
    • 100 choice
  • Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 6 x [25 swim/25 kick/50 drill]
    • 4 x [25 scull/25 pull] @ r=5
  • Warm-up Set-
    • 12 x 25 @ 40 or r=10
      • 25 drill/25 build
  • Sprint Set A-
    • 10 x 50 swim @ 1:10 or r=20-30
      • odd 50’s:  best 200 pace + 1 second
      • even 50’s:  easy
  • Recovery-
    • 4 x [25 scull with free kick/25 swim] @ r=5
  • Sprint Set B-
    • 10 x 25 swim @ 50 or r=20-30
      • odd 25’s:  best 100 pace + 1 second
      • even 25’s:  easy
  • Recovery-
    • 2 x [25 scull/25 glide/25 pull]
  • Cool-down-
    • 300 swim:  ascend pace by 100’s
  • Total = 2500

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

April 22-26, 2013

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Workouts off the beaten path: April 15-19, 2013

Workouts for April 15-19, 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 100 [25 drill/25 swim] @ r=15
    • 4 x 50 pull @ r=10
    • 8 x 25 [25 scull/25 pull] @ r=5
  • Main Set-
    • 1 x 300 swim @ 5:00 or r=30
      • 2 x 150 swim @ 2:30 or r=20
        • 4 x 75 swim @ 1:30 or r=15
          • 6 x 50 swim @ 55 or r=10
        • 4 x 75 swim @ 1:30 or r=15
      • 2 x 150 swim @ 2:30 or r=20
    • 1 x 300 swim @ 5:00 or r=30
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
    • 200 kick IM
  • Warm-up Sets-
    • 8 x 25 [25 drill/25 swim] @ r=10
    • 1 x 200 pull:  breathe 3/5 by 25’s
  • Main Set-
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:10 or r=20
      • 25 fly/25 back
    • extra 30 seconds rest
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:10 or r=20
      • 25 back/25 breast
    • extra 30 seconds rest
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:10 or r=20
      • 25 breast/25 free
  • IM Set B-
    • 8 x 25 swim @ 40 or r=10
    • 100 IM order
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 12 x 50 swim @ 1:00 or r=15
      • 25 easy/25 build
      • 25 build/25 easy
  • Main Set-
    • 2 x through [descend pace as swims get shorter]:
      • 1 x 200 swim @ 3:30 or r=30
      • 2 x 100 swim @ 1:50 or r=20
      • 4 x 50 swim @ 1:00 or r=15
      • 8 x 25 swim @ 30 or r=5-10
      • extra 60 seconds rest
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 [25 drill/25 swim]
    • 200 [50 kick/50 swim]
  • Warm-up Set-
    • 4 x 50 pull @ 55 or r=10
      • breathe every 5th stroke
  • Stroke Set A-
    • 4 x 200 swim @ 4:00 or r=30
      • 200 free
      • 50 free/50 stroke/50 free/50 stroke
      • 200 free
      • 50 stroke/50 free/50 stroke/50 free
  • Stroke Set B-
    • 8 x 50 stroke @ 1:10 or r=20
      • descend times 1-4, 5-8
  • Stroke Set C-
    • 16 x 25 swim @ 40 or r=10
      • descend times 1-4, 5-8, 9-12, 13-16
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 600 choice
  • Warm-up set-
    • 8 x 25 build @ r=10
  • Sprint Set A-
    • 8 x 100 swim @ 2:00 or r=30
      • #1/#5:  push 4th 25
      • #2/#6:  push 3rd 25
      • #3/#7:  push 2nd 25
      • #4/#8:  push 1st 25
  • Recovery-
    • 8 x 25 swim or pull @ r=10
  • Sprint Set B-
    • 4 x 100 swim @ 2:10 or r=40
      • #1:  push 2nd 50
      • #2:  push 2nd and 3rd 25’s
      • #3:  push 1st 50
      • #4:  push 1st and 4th 25’s
  • Cool-down-
    • 12 x 25 swim or pull @ r=10

Total = 2500

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

April 15-19, 2013

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Workouts off the beaten path: April 8-12, 2013

Workouts for April 8-12, 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-
4 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-

  • 100 @ 1:45 or r=15
  • 200 @ 3:30 or r=30
  • 400 @ 6:30 or r=30
  • 800 @ 13:00 or r=60
  • 400 @ 6:30 or r=30
  • 200 @ 3:30 or r=30
  • 100 @ 1:45 or r=15

Cool-down-
100 choice

Total = 3100

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

Tuesday:  IM

Warm-up-
400 swim
4 x 50 kick @ r=10
-1 each stroke

Main Set-

  • 8 x 25 breast @ 45 or r=15
    • 25 drill/25 swim
  • 4 x 100 @ 2:15 or r=30
    • 50 free/25 breast/25 free
  • 8 x 25 back @ 45 or r=15
    • 25 drill/25 swim
  • 4 x 100 @ 2:15 or r=30
    • 25 free/25 back/25 breast/25 free
  • 8 x 25 fly @ 45 or r=15
    • 25 drill/25 swim
  • 4 x 100 IM @ 2:15 or r=30

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Sets-

  • 8 x 25 kick @ 45 or r=10
    • 25 build kick/25 fast feet
  • 8 x 25 swim @ 30 or r=10
    • DPS

Main Set-
3 x through:

  • 2 x 100 pull @ 1:45 or r=15
    • breathe 3/5/3/5 by 25’s
  • 4 x 50 swim @ 55 or r=10
    • negative split
  • 200 swim @ 3:45 or r=45
    • build speed

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

Total = 3000

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

Thursday:  Swim Clinic

Breaststroke Clinic!

Common Errors:

  • Breathing too early – breathing should occur during in-sweep of hands (as opposed to during out-sweep).
  • Pulling knees under hips – it’s all about streamlining!  Try kicking against the side of the pool.  Concentrate on bringing heels up instead of knees up.
  • Pulling back with elbows – try to keep your hands in front of your nose, or your hands in front of your shoulders.
  • Starting out-sweep of pull too early – a good rule of thumb is to begin out-sweep of pull as feet come together at finish of kick; this may involve some gliding (often under-rated)!

Key Drills:

  • Cobra drill – breaststroke with flutter kick, breathe during in-sweep.  This is an excellent timing drill.
  • No-arm breaststroke – breaststroke with arms at sides, breathe every stroke, lift to breathe as you lift heels, return face to water as you finish kick (“up together, down together”).  This is a first-rate timing drill.
  • 3-2-1 glide – 25 breaststroke with a 3-second glide, 25 breaststroke with a 2-second glide, 25 breaststroke with a 1-second glide.  This is also a fine timing drill.
  • Breaststroke scull set (borrowed from Bill Sweetenham) – in prone position and flutter kicking perform 8 top sculls, 8 middle sculls, 8 “wide” sculls (scull at corners), and swim breaststroke.  This is a great drill to do in meet warm-ups as it enhances feel better than anything else I’ve tried.

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

Friday:  Sprint-Based

Warm-up-
200 swim
2 x 50 swim @ r=10
200 kick
2 x 50 kick @ r=10

Warm-up Set-
4 x 75 @ 1:40 or r=20
-25 drill/25 DPS/25 build

Main Set-

  • 12 x 50 swim @ 1:00 or r=15
    • every 3rd 50 fast!
  • 100 easy
  • 8 x 50 swim @ 1:15 or r=30
    • every 2nd 50 fast!
  • 100 easy
  • 4 x 50 swim @ 1:30 or r=45
    • all 50’s fast!

Cool-down-
200 choice

Total = 2500

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

April 8-12, 2013