May 31, 2013 by Streamlining

Workouts off the beaten path: June 3-7, 2013

Workouts for June 3-7, 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
- 100 drill

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

Main Set-
- 20 seconds rest between swims; keep heart rate at 120-150 BPM:
  - 25
  - 50
  - 100
  - 200
  - 400
  - 200
  - 100
  - 50
  - 25

Kick Set-
- 8 x 25 kick @ 45 or r=10
  - descend times 1-4, 5-8

Pace Set-
- 8 x 50 @ 1:00 or r=15
  - negative split

Cool-down-
- 150 easy swim

Total = 3000

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

Tuesday: IM

Warm-up-
- 300 swim

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

Main Set-
- 400 pull @ 7:00 or r=60
  - breathe 3/5/3/5 by 100’s
- 4 x 50 swim @ 1:10 or r=20
  - 25 fly/25 back
- 300 pull @ 5:15 or r=45
  - breathe 3/5/3 by 100’s
- 4 x 50 swim @ 1:10 or r=20
  - 25 back/25 breast
- 200 pull @ 3:30 or r=30
  - breathe 3/5/3/5 by 50’s
- 4 x 50 swim @ 1:10 or r=20
  - 25 breast/25 free
- 100 pull @ 1:45 or r=15
  - breathe 3/5 by 25’s
- 4 x 50 swim @ 1:10 or r=20
  - IM order

Cool-down-
- 100 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 600 choice

Main Set-
- 8 x 50 pull @ 55 or r=10
  - breathe 3/5 by 25’s
- 4 x 25 swim @ 40 or r=15
  - faster-than-normal tempo
- 4 x 100 pull @ 1:45 or r=15
  - breathe 3/5/3/5 by 25’s
- 4 x 25 swim @ 40 or r=15
  - faster-than-normal tempo
- 2 x 200 pull @ 3:20 or r=20
  - breathe 3/5/3/5 by 50’s
- 4 x 25 swim @ 40 or r=15
  - faster-than-normal tempo
- 1 x 400 pull @ 6:40 or r=40
  - breathe 3/5/3/5 by 100’s
- 4 x 25 swim @ 40 or r=15
  - faster-than-normal tempo

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

Cool-down-
- 200 swim

Total = 3000

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

Thursday: Stroke

Warm-up-
- 4 x [25 swim/25 drill/25 kick]

Warm-up Sets-
- 4 x 50 @ 1:10 or r=15
  - 25 kick/25 swim

4 x 50 @ 1:10 or r=15
- 25 drill/25 swim

4 x 50 @ 1:10 or r=15
- 25 scull with free kick/25 swim

Main Set-
- 3 x through:
  - 1 x 50 drill @ 1:15 or r=20
    - stroke
  - 1 x 100 swim @ 2:15 or r=30
    - 25 stroke/25 free
  - 1 x 200 pull @ 3:30 or r=30
    - breathe 3/5/3/5 by 50’s
  - 1 x 100 swim @ 2:15 or r=30
    - 50 stroke/50 free
  - 1 x 50 swim @ 1:15 or r=20
    - stroke

Cool-down-
- 100 swim

Total = 2500

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

Friday: Sprint-Based

Warm-up-
- 200 swim
- 4 x 50 [25 drill/25 swim] @ r=10
- 8 x 25 [25 scull/25 pull] @ r=5

Main Speed Set-
- 3 x through:
  - 2 x 25 kick @ 45 or r=10
    - fast feet!
  - 3 x 50 swim @ 1:00 or r=15
    - descend times 1-3
  - 4 x 75 swim @ 1:45 or r=30
    - build each 75 to race pace

Speed Set B-
- 4 x BTF’s:
  - B=breakout with 3 strokes fast
    - ~20 seconds rest
  - T=fast turn
    - ~20 seconds rest
  - F=fast finish
    - ~40 seconds rest

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

Total = 2500

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

June 3-7, 2013

May 24, 2013 by Streamlining

Workouts off the beaten path: May 27-31, 2013

Workouts for May 27-31, 2013

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

Monday: Distance Freestyle/Pace

Warm-up-
- 200 choice

Main Set-
- 500 swim @ 8:20 or r=50
  - 250 pull @ 4:10 or r=25
    - 5 x 50 swim @ 1:00 or r=15
- 400 swim @ 6:40 or r=40
  - 200 pull @ 3:20 or r=20
    - 4 x 50 swim @ 1:00 or r=15
- 300 swim @ 5:00 or r=30
  - 150 pull @ 2:30 or r=15
    - 3 x 50 swim @ 1:00 or r=15
- 200 swim @ 3:20 or r=20
  - 100 pull @ 1:40 or r=10
    - 2 x 50 swim @ 1:00 or r=15

Cool-down-
- 100 choice

Total = 3100

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

Tuesday: IM

Warm-up-
- 200 swim
- 100 kick
- 100 pull

Warm-up Set-
- 16 x 25 swim @ 40 or r=15
  - 4 x through:
    - 4 breaths
    - 3 breaths
    - 2 breaths
    - 1 breath

Main Set-
- 4 x through (1 round each stroke):
  - 25 swim @ 45 or r=15
    - 50 kick @ 1:30 or r=15
      - 75 [25 drill/25 swim/25 drill] @ 1:45 or r=15
        
        100 [50 stroke/50 free] @ 2:00 or r=30
      - 75 [25 swim/25 drill/25 swim] @ 1:45 or r=15
    - 50 kick @ 1:30 or r=15
  - 25 swim @ 45 or r=15

Cool-down-
- 100 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 200 free, stretch for 2 minutes
- 200 swim (mix of strokes), stretch for 2 minutes
- 200 IM kick, stretch on wall for 2 minutes

Warm-up Set-
- 12 x 25 [25 scull/25 glide/25 pull] @ r=5

Pace Set A-
- 3 x 200 swim @ 3:30 or r=30
  - #1: push last 100
  - #2: push middle 100
  - #3: push 1st 100

Kick Set-
- 6 x 50 kick @ 1:30 or r=15
  - descend 1-3, 4-6
  - choose one stroke for 1-3
  - choose another stroke for 4-6

Pace Set B-
- 3 x 200 swim @ 3:30 or r=30
  - #1: push even 50’s
  - #2: push odd 50’s
  - #3: push entire 200!

Pull Set-
- 9 x 50 pull @ 55 or r=10
  - breathe 3/5/7 by 50’s

Cool-down-
- 150 choice

Total = 3000

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

Thursday: Swim Clinic

Topic: Rope Drill (or Swimming on the Line)

What:
- This drill simulates how the body moves past the point where the hand catches the water
- This drill improves ability to catch hold of water, facilitates gliding, and encourages rolling on the long axis.

Set-up:
- Secure a rope (about ½” in diameter) the length of the pool, on or below the surface of the water. An easy way is to tie the ends of the rope to the hooks that the lane line connects to (if you leave the lane line in, the rope should be positioned diagonally).

How:
- Place yourself above the rope with your long axis aligned along the rope.
- Recover right-arm over water, grab rope, and pull your body along, recover left-arm over the water, grab rope, and pull your body along; you will be pulling (not kicking) your body arm-over-arm along the rope.
- Your goal is to grab the rope as far in front as possible, then pull yourself hard enough so you get a glide before grabbing the rope with the other hand.
- Your goal is also to keep the rope underneath your body and on the long axis (i.e., the less you disturb the rope, the more you are swimming on a long axis).

Practice:
- Swim 10 x 50: first length is on the rope, second length is off the rope.
- Notice the difference in your stroke as you swim the second length.

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

Friday: Sprint-Based

Warm-up-
- 200 swim
- 200 [25 kick/25 swim]
- 4 x 50 @ r=10
  - 25 drill/25 swim
- 8 x 25 swim @ r=10
  - 25 DPS/25 build

Warm-up Set-
- 300 pull, breathe 3/5/3 by 100’s

Main Set-
- 2 x through:
  - 1 x 150 free @ 3:00 or r=30
    - medium effort
  - 2 x 75 stroke @ 1:45 or r=30
    - hard effort
  - 3 x 50 free @ 1:00 or r=15
    - medium effort
  - 6 x 25 stroke @ 45 or r=20
    - hard effort
  - extra 30 seconds rest

Cool-down-
- 200 [25 scull/25 swim]

Total = 2500

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

May 27-31, 2013

May 18, 2013 by Streamlining

Workouts off the beaten path: May 20-24, 2013

Workouts for May 20-24, 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-
- 11 x 50 pull @ 55 or r=10
  - 1-3: 4 breaths each 25
  - 4-7: 3 breaths each 25
  - 8-10: 2 breaths each 25
  - 11: 1 breath each 25

Main Set-
- Davis Mile: Broken 1650
  - Subtract 2½ minutes to get time
    - 11 lengths (275) @ r=20
    - 10 lengths (250) @ r=20
    - 9 lengths (225) @ r=20
      - 8 lengths (200) @ r=15
      - 7 lengths (175) @ r=15
      - 6 lengths (150) @ r=15
      - 5 lengths (125) @ r=15
        
        4 lengths (100) @ r=10
        
        3 lengths (75) @ r=10
        
        2 lengths (50) @ r=10
        
        1 length (25)

Cool-down-
- 200 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 300 swim
- 200 IM kick
- 100 IM drill
- 8 x 25 swim @ r=10
  - build

IM Set A-
- 1 x 300 IM @ 5:30 or r=45
- 4 x 50 [25 fly/25 back] @ 1:10 or r=20
- 1 x 200 IM @ 4:00 or r=30
- 4 x 50 [25 back/25 breast] @ 1:10 or r=20
- 1 x 100 IM @ 2:15 or r=30
- 4 x 50 [25 breast/25 free] @ 1:10 or r=15

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-
- 200 swim
- 200 kick
- 200 pull

Warm-up Set-
- 12 x 50 @ 1:05 or r=15
  - 25 10-beat free/25 free
  - 50 corkscrew [4 strokes free, 5 strokes back]
  - 25 10-beat back/25 back

Main Set-
- 2 x through:
  - 200 should be faster than 200 split in 300, 100 should be faster than 100 split in 200, 50 should be faster than 50 split in 100
    - 300 swim @ 5:00 or r=30
    - 200 swim @ 3:30 or r=30
    - 100 swim @ 1:45 or r=15
    - 50 swim @ 1:15 or r=30

Speed Set-
- 12 x 25 @ 40 or r=15
  - 12.5 easy/12.5 fast
  - 12.5 fast/12.5 easy

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 6 x [50 swim, 25 drill, 25 kick]

Stroke Set A-
- 12 x 50 @ 1:10 or r=15
  - 25 drill/25 swim
  - 4 x [2 x 50 stroke/1 x 50 free]

Stroke Set B-
- 12 x 25 stroke @ 45 or r=15
  - ½ length scull/½ length swim
  - ½ length swim/½ length scull

Pull Set-
- 300 pull: breathe 3/5/7/5 by 50’s

Stroke Set C-
- 24 x 25 swim @ 40 or r=10-15
  - 2 x 25 stroke/1 x 25 free

Cool-down-
- 100 choice

Total = 2500

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

Friday: Sprint-Based

Warm-up-
- 400 swim
- 4 x 50 @ r=10
  - 25 DPS/25 build

Main Set-
- 2 x through:
  - 200 swim @ 3:30 or r=30
    - negative split
  - 2 x 100 pull @ 1:45 or r=15
    - moderate effort, breathe 3/5 by 25’s
  - 4 x 50 swim @ 1:00 or r=15
    - negative split
  - 4 x 25 swim @ 45 or r=20
    - moderate – hard effort
  - 4 x 25 kick @ 45 or r=15
    - build
  - 1 x 100 swim @ 3:00
    - easy effort

Cool-down-
- 100 swim

Total = 2500

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

May 20-24, 2013

May 10, 2013 by Streamlining

Workouts off the beaten path: May 13-17, 2013

Workouts for May 13-17, 2013

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

Monday: Distance Freestyle/Pace

Warm-up-
- 300 choice

Warm-up Set-
- 4 x 50 @ r=10
  - 25 drill/25 swim

Main Set-
- 4 x 150 swim or pull @ 2:30 or r=15
  - negative split each 150
- extra 30 seconds rest
- 1 x 600 swim @ 10:00 or r=60
  - negative split
- 3 x 200 pull @ 3:20 or r=20
  - breathe 3/5/3/5 by 50’s
  - moderate pace
- extra 30 seconds rest
- 2 x 300 swim @ 5:00 or r=30
  - descend times 1-2

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

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

Warm-up Set-
- 8 x 25 drill @ r=10
  - 2 of each stroke

IM Set A-
- 8 x 75 @ 2:00 or r=15-30
  - Choose 1 or 2 strokes:
    - 75 kick
    - 50 kick/25 swim
    - 25 kick/50 swim
    - 75 swim
    - 75 swim
    - 50 swim/25 kick
    - 25 swim/50 kick
    - 75 kick

IM Set B-
- 12 x 50 swim @ 1:10 or r=15
  - 25 back/25 breast

IM Set C-
- 12 x 25 swim @ 45 or r=15
  - 100 IM order

Cool-down-
- 200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 200 swim
- 200 kick
- 4 x 50 [25 drill/25 swim] @ r=10
- 4 x 25 [25 scull/25 glide stroke] @ r=5
- 4 x 25 build @ r=10

Main Set-
- 1 x 400 pull @ 7:00 or r=60
  - moderate pace, breathe every 3rd stroke
- 2 x 200 swim @ 3:30 or r=30
  - negative split, descend times 1-2
- 1 x 300 pull @ 5:15 or r=45
  - moderate pace, breathe every 3rd stroke
- 2 x 150 swim @ 2:30 or r=15
  - negative split, descend times 1-2
- 1 x 200 pull @ 3:30 or r=30
  - moderate pace, breathe 3/5 by 25’s
- 2 x 100 swim @ 1:45 or r=15
  - negative split, descend times 1-2
- 1 x 100 pull @ 2:00 or r=30
  - moderate pace, breathe 3/5 by 25’s
- 2 x 50 swim @ 1:00 or r=15
  - negative split, descend times 1-2

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Swim Clinic

Topic: Drag Forces – Part Two

How to minimize drag (continued):

Taper the shape you present to the water. Tapered objects meet less resistance than objects with square corners. Moreover, think of the time/money spent by Lance Armstrong et al. looking at reducing wind resistance when cycling. But, wind resistance is insignificant to the resistance encountered in water.

Tips to taper your shape:

Streamlined push-offs. Practice pushing off the wall with arms and legs in a tightly streamlined position—like a pencil. Let yourself sink down as you push off the wall, arms squeezing just behind ears, one hand on top of the other, merging 2 arms into 1, pushing off about 2′ below surface.

Keep it simple and smooth. Elite swimmers look effortless; there are no extra movements. Entry and exit are smooth, there is minimal splash, and they are not creating large waves that impede progress.

Tips to promote stroke cleanliness:

Practice “quiet” swimming. Keep entry and recovery movements soft and smooth. Your goal is to swim with little splash and no sound.

“…elite athletes do not use significant (sic) higher propulsive forces from their arms and legs. Rather, they have better whole body streamlining which reduces the drag forces from the water. Therefore, they can achieve faster swimming velocities using similar propulsion as non-elite athletes” (Cappaert, Pease, and Troup, 1996).

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

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

Main Set A-
- 12 x 50 swim @ 1:10 or r=20
  - Stroke count set, each set is 3 x 50:
    - #1: relaxed pace, count # of strokes
    - #2: 200 race pace, maintain same # of strokes
    - #3: max. speed, maintain same # of strokes

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

Main Set B-
- 12 x 25 swim @ 45 or r=15
  - Stroke count set, each set is 3 x 25:
    - #1: relaxed pace, count # of strokes
    - #2: 200 race pace, maintain same # of strokes
    - #3: max. speed, maintain same # of strokes

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

Total = 2500

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

May 13-17, 2013

May 3, 2013 by Streamlining

Workouts off the beaten path: May 6-10, 2013

Workouts for May 6-10, 2013

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

Monday: Distance Freestyle/Pace

Warm-up-
- 200 swim
- 100 kick
- 8 x 25 @ r=10
  - 25 drill/25 swim

Main Set-
- 2 x through:
  - 1 x 400 swim @ 6:30 or r=30
    - moderate pace
  - 2 x 200 swim @ 3:20 or r=20
    - faster pace than 400
  - 4 x 100 swim @ 1:40 or r=10
    - faster pace than 200’s
  - extra 30 seconds rest

Cool-down-
- 100 swim

Total = 3000

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

Tuesday: IM

Warm-up-
- 500 choice

Kick Set-
- 2 x through:
  - 4 x 25 fly kick @ 45 or r=10
    - 1st 12.5 underwater
  - 2 x 50 choice kick @ 1:30 or r=15

Main Set-
- 2 x through:
  - 4 x 50 pull @ 1:00 or r=15
    - breathe 3/5 by 25’s
  - 4 x 50 drill @ 1:10 or r=15
    - IM order
  - 4 x 75 swim @ 1:45 or r=20
    - #1: 50 fly “long & strong”/25 back “fast”
    - #2: 50 back “long & strong”/25 breast “fast”
    - #3: 50 breast “long & strong”/25 free “fast”
    - #4: 50 free “long & strong”/25 fly “fast”
  - extra 30 seconds between rounds

Cool-down-
- 200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 400 swim
- 200 kick

Main Set-
- 1 x 400 pull @ 7:00 or r=60
  - breathe 3/3/5/3 by 100’s
- 4 x 100 swim @ 1:45 or r=15
  - descend times 1-4
- 1 x 300 pull @ 5:15 or r=45
  - breathe 3/5/3 by 100’s
- 4 x 75 swim @ 1:30 or r=15
  - descend times 1-4
- 1 x 200 pull @ 3:30 or r=30
  - breathe 3/5/7/5 by 50’s
- 4 x 50 swim @ 60 or r=15
  - descend times 1-4
- 1 x 100 pull @ 1:45 or r=15
  - breathe 3/5/7/5 by 25’s
- 4 x 25 swim @ 30 or r=10
  - descend times 1-4

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

Cool-down-
- 100 choice

Total = 3000

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

Thursday: Swim Clinic

Topic: Drag Forces – Part One

Water is 1000 x denser than air. Swimmers must push streams of water molecules out of their way to open holes in the water for their bodies to pass through. As they do this, swimmers encounter “resistive drag.” Resistive drag holds swimmers back and is directly proportional to the turbulence created.

When smooth water is interrupted, turbulence results. Water that is less turbulent creates less resistance for swimmers. Conversely, turbulent water creates more resistance. One sign of turbulence is the presence of air bubbles.

How to minimize drag:

Minimize the space you take up in the water (i.e., improve horizontal and lateral body alignment).

Tips to improve horizontal alignment:

Practice floating – float in a streamlined position on front or back, notice the longer you get the more horizontal your body becomes.

Keep your kick about 8″ in diameter; don’t kick deeper, higher, or wider than necessary.

Imagine swimming through the water, not over it.

Tips to improve lateral alignment:

Rotate your entire body as one unit, as if you were swimming with a skewer down the center of your body.

Practice swimming in a 1-foot diameter tube.

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

Friday: Sprint-Based

Warm-up-
- 400 swim
- 8 x 25 drill @ r=10

Warm-up Set-
- 12 x 25 pull @ 30 or r=5

Main Set-
- 4 x through (add fins for rounds 3 and 4):
  - 2 x 75 @ 1:30 or r=15
    - 50 drill/25 build
  - 2 x 50 @ 1:10 or r=20
    - 25 DPS/25 fast
  - 2 x 25 swim @ 40 or r=20
    - all fast
  - extra 60 seconds rest

Recovery Set-
- 12 x 25 pull @ 30 or r=5

Cool-down-
- 100 choice

Total = 2500

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

May 6-10, 2013

Workouts off the beaten path

5 workouts posted each week, 2500-3000 meters

Monthly Archives: May 2013

Workouts off the beaten path: June 3-7, 2013

Workouts off the beaten path: May 27-31, 2013

Workouts off the beaten path: May 20-24, 2013

Workouts off the beaten path: May 13-17, 2013

Workouts off the beaten path: May 6-10, 2013