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

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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

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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

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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.

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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

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April 8-12, 2013