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

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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

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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

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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.

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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

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May 6-10, 2013