Monthly Archives: August 2013

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Workouts off the beaten path: September 2-6, 2013

Workouts for September 2-6, 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-
    • 600 pull @ 9:30 or r=30
      • breathe 3/5/3/7/3/5 by 100’s
    • 4 x 150 swim @ 2:30 or r=15
      • descend times 1-4
    • 400 pull 6:30 or r=30
      • breathe 3/5/3/5 by 100’s
    • 4 x 100 swim @ 1:40 or r=10
      • descend times 1-4
    • 200 pull @ 3:30 or r=30
      • breathe 3/5/3/7 by 50’s
    • 4 x 50 swim @ 50 or r=5
      • descend times 1-4
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 12 x 25 @ r=10
      • 25 kick/25 drill/25 swim
      • IM order
  • IM Set A-
    • 8 x 100 swim @ 2:10 or r=20
    • Alternate:
      • 25 fly/75 back
      • 25 breast/75 free
  • IM Set B-
    • 4 x 200 @ 4:10 or r=30
      • 25 fly/50 back/25 breast/50 free/50 kick
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
  • Warm-up Set A-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Warm-up Set B-
    • 8 x 25 drill @ r=10
      • 25 10-beat free/25 catch-up free
  • Main Set-
    • 2 x through:
      • 250 swim @ 4:10 or r=25
        • 200 swim @ 3:20 or r=20
          • 150 swim @ 2:30 or r=15
            • 100 swim @ 1:40 or r=10
              • 50 swim @ 55 or r=10
  • Kick Set-
    • 300 kick:  every 3rd length fast!
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 200 kick
    • 200 pull
  • Kick Set-
    • 8 x 50 kick @ 1:30 or r=15
      • negative split
  • Stroke Set A-
    • 8 x 25 “short axis” stroke drills @ 45 or r=10
      • 25 fly drill/25 breast drill
  • Stroke Set B-
    • 8 x 50 “short axis” strokes @ 1:10 or r=20
      • 25 drill/25 swim
      • alternate 50 fly, 50 breast
  • Pull Set-
    • 400 pull:  breathe 3/5/3/5 by 100’s
  • Stroke Set C-
    • 8 x 25 “short axis” strokes @ 40 or r=15
      • 25 fly/25 breast
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 300 swim
    • 200 kick
  • Warm-up Set-
    • 8 x 25 swim @ r=10
      • 25 DPS/25 build
  • Main Set-
    • 4 x 100 swim @ 2:00 or r=20-30
      • 25 fast/75 easy
    • 400 easy:  swim or pull @ r=60
    • 6 x 50 swim @ 1:00 or r=10-15
      • 25 easy/25 fast
    • 300 easy:  swim or pull @ r=60
    • 8 x 25 swim @ 30 or r=10
      • 12.5 easy/12.5 fast
    • 200 easy:  swim or pull

Total = 2500

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

September 2-6, 2013

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Workouts off the beaten path: August 26-30, 2013

Workouts for August 26-30, 2013

***If you prefer a formatted version of these workouts see PDF at bottom of page***
***I forgot to post last week’s workouts:  I took a 3-day vacation and completely forgot about anything work-related!  Hopefully you managed without them, my apologies***

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 100 kick
    • 200 [25 drill/25 swim]
    • 100 kick
  • Warm-up Set-
    • 12 x 25 @ r=10
      • 25 scull/25 pull
  • Main Set-
    • 2 x through:
      • 300 pull @ 5:00 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-
    • 200 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 [25 kick/25 swim]
    • 200 [25 drill/25 swim]
  • Kick Set-
    • 6 x 50 kick @ 1:30 or r=15
      • 2 fly, 2 back, 2 breast
  • Pull Set-
    • 600 pull:  every 4th length breast
  • IM Set A-
    • 12 x 50 swim @ 1:05 or r=15
      • Alternate:
        • 25 fly/25 back
        • 25 breast/25 free
  • IM Set B-
    • 12 x 25 @ 40 or r=10
      • 4 x through:
        • 25 fly drill/25 fly swim
        • 25 back drill/25 back swim
        • 25 breast drill/25 breast swim
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 100 kick
  • Warm-up Set-
    • 12 x 25 @ r=5
      • 25 scull/25 glide/25 pull
  • Main Set-
    • 3 x through:
    • **Increase stroke tempo as distance gets shorter
      • 2 x 125 swim @  2:20 or r=30
      • moderate effort
        • 2 x 100 swim @  1:50 or r=20
        • moderate-strong effort
          • 2 x 75 swim @  1:30 or r=20
          • strong effort
            • 2 x 50 swim @ 1:00 or r=15
            • strong effort
              • 2 x 25 swim @ 40 or r=10
              • strong effort
  • Cool-down-
    • 150 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
    • 200 [25 drill/25 swim]
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 50’s
  • Main Set-
    • 4 x through (2 rounds stroke, 2 rounds free, any order):
      • 25 swim @ 40 or r=10
        • 50 swim @ 1:05 or r=15
          • 75 swim @ 1:30 or r=20
            • 100 swim @ 2:10 or r=30
  • Speed Set-
    • 6 x 50 free @ 1:00 or r=15
      • 25 DPS/25 fast
  • Cool-down-
    • 200 swim

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 600 swim
  • Warm-up Set A-
    • 8 x 25 @ r=10
      • 25 drill/25 swim
  • Warm-up Set B-
    • 8 x 25 @ r=15
      • 25 DPS/25 build
  • Sprint Set A-
    • 8 x through:
      • 25 fast @ 30 or r=10
      • 50 easy @ 1:15 or r=30
  • Recovery-
    • 300 pull:  breathe every 3rd stroke
  • Sprint Set B-
    • 12 x 25 swim @ 45 or r=20
      • 25 easy/25 fast
  • Cool-down-
    • 300 choice

Total = 2500

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

August 26-30, 2013

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Workouts off the beaten path: August 12-16, 2013

Workouts for August 12-16, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 4 x [100 swim,  50 kick]
  • Warm-up Sets-
    • 4 x 50 @ 1:00 or r=10
      • 25 10-beat free/25 swim
    • 4 x 50 @ 1:00 or r=10
      • 25 human stroke (long dog)/25 swim
    • 4 x 50 @ 1:00 or r=10
      • 25 catch-up free/25 swim
  • Main Set-
    • The Davis Mile, broken 1650
    • Subtract 2 ½ minutes for total time:
      • 275 swim (11 lengths) @ 20 seconds rest
      • 250 swim (10 lengths) @ 20 seconds rest
      • 225 swim (9 lengths) @ 20 seconds rest
        • 200 swim (8 lengths) @ 15 seconds rest
        • 175 swim (7 lengths) @ 15 seconds rest
        • 150 swim (6 lengths) @ 15 seconds rest
        • 125 swim (5 lengths) @ 15 seconds rest
          • 100 swim (4 lengths) @ 10 seconds rest
          • 75 swim (3 lengths) @ 10 seconds rest
          • 50 swim (2 lengths) @ 10 seconds rest
            • 25 swim (1 length)
  • Cool-down-
    • 150 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
    • 4 x 50 kick @ r=10
      • 1 of each stroke
  • Main Set-
    • 2 x through:
      • 4 x 25 fly @ 45 or r=15
        • 25 drill/25 swim
      • 2 x 100 swim @ 2:15 or r=30
        • 25 fly/75 free
      • 4 x 25 back @ 45 or r=15
        • 25 drill/25 swim
      • 2 x 100 swim @ 2:15 or r=30
        • 25 free/25 back/50 free
      • 4 x 25 breast @ 45 or r=15
        • 25 drill/25 swim
      • 2 x 100 swim @ 2:15 or r=30
        • 50 free/25 breast/25 free
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 2 x 100 [25 drill/25 swim] @ r=15
    • 4 x 50 kick @ r=10
    • 8 x 25 [25 scull/25pull] @ r=5
  • Main Set-
    • 1 x 300 pull @ 5:00 or r=30
      • moderate pace, breathe every 3rd stroke
    • 2 x 150 swim @ 2:35 or r=20
      • negative split each 150
    • 4 x 75 swim @ 1:25 or r=15
      • descend times 1-4
    • 6 x 50 swim @ 55 or r=10
      • descend times 1-3, 4-6
    • 4 x 75 swim @ 1:25 or r=15
      • descend times 1-4
    • 2 x 150 swim @ 2:35 or r=20
      • negative split each 150
    • 1 x 300 pull @ 5:00 or r=30
      • moderate pace, breathe every 3rd stroke
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 75 pull @ 1:20 or r=10
      • breathe 3/5/3 by 25’s
  • Main Set-
    • 12 x 25 fly or breast @ 45 or r=15
    • 200 choice [25 drill/25 swim] @ 4:00 or r=20
    • 8 x 25 fly or breast @ 40 or r=10
    • 200 choice [25 drill/25 swim] @ 4:00 or r=20
    • 4 x 25 fly or breast @ 35 or r=5
    • 200 choice [25 drill/25 swim]
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ r=10
      • 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

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

August 12-16, 2013

by

Workouts off the beaten path: August 5-9, 2013

Workouts for August 5-9, 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 choice
  • Warm-up Set-
    • 8 x 25 @ r=5
      • 25 scull/25 pull
  • Main Set-
    • 2nd repeat faster than 1st repeat:
      • 2 x 500 swim or pull @ 7:30 or r=30
      • 2 x 400 swim or pull @ 6:30 or r=30
      • 2 x 300 swim or pull @ 4:45 or r=15
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • Kick Set-
    • 10 x 50 kick @ 1:30 or r=15
      • 1 x 50 free
      • 2 x 50 breast
      • 3 x 50 back
      • 4 x 50 fly
  • Pull Set-
    • 10 x 50 pull @ 1:10 or r=15
      • 25 breast/25 free
  • Main Set-
    • 10 x 100 IM @ 2:20 or r=30
      • choose one stroke each time to drop
      • choose one stroke each time to double-up
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
    • 8 x 50 [25 kick/25 swim] @ r=10
  • Main Set-
    • Swim as one continuous set:
      • 4 x 100 pull @ 1:45 or r=15
      • 1 x 200 swim @ 3:30 or r=30
      • 3 x 100 pull @ 1:40 or r=10
      • 1 x 200 swim @ 3:30 or r=30
      • 2 x 100 pull @ 1:35 or r=5
      • 1 x 200 swim @ 3:30 or r=30
      • 1 x 100 pull @ 1:30 or r=5
  • Speed Set-
    • 8 x 50 swim @ 1:05 or r=20
      • 4 x thru:
        • 25 easy/25 fast
        • 25 fast/25 easy
  • Cool-down-
    • 8 x 25 scull/swim @ r=5

Total = 3000

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

Thursday:  Stroke

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

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 200 choice
  • Warm-up Set-
    • 20 x 25 @ r=15
      • 25 kick/25 drill
  • Sprint Set A-
    • 10 x 50 swim @ 1:30 or r=30
      • 25 build/25 fast
  • Recovery-
    • 200 swim
  • Sprint Set B-
    • 10 x 25 swim @ 45 or r=20
      • 25 build/25 fast
  • Recovery-
    • 200 swim
  • Sprint Set C-
    • 10 x 25 swim @ 45 or r=20
      • 25 build/25 fast
  • Cool-down-
    • 200 choice

Total = 2500

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

August 5-9, 2013