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

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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

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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

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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).

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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

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May 13-17, 2013