October 25, 2013 by Streamlining

Workouts off the beaten path: October 28-November 1, 2013

Workouts for October 28 – November 1, 2013

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

Monday: Distance Freestyle/Pace

Warm-up-
- 400 choice

Pace Set A-
- 2 x 500 @ 7:45 or r=15
  - #1: pull
  - #2: pull with paddles
- 4 x 250 @ 4:00 or r=15
  - #1: pull
  - #2: pull with paddles
  - #3: swim
  - #4: swim with paddles

Pace Set B-
- 10 x 50 swim @ 60 or r=15
  - 2 x 50 DPS
  - 2 x 50 push
  - 2 x 50 DPS
  - 2 x 50 push
  - 2 x 50 DPS

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 3 x [100 swim, 100 kick]

Warm-up Set-
- 12 x 50 drill @ 1:10 or r=10
  - 4 x 50 25 fly/25 back
  - 4 x 50 25 back/25 breast
  - 4 x 50 25 breast/25 free

IM Set A-
- 6 x 75 swim @ 1:45 or r=20
  - 2 x through:
    - 50 fly/25 back
    - 50 back/25 breast
    - 50 breast/25 free

Recovery Set-
- 450 pull: breathe 3/5/3/5/3/5/3/5/3 by 50’s

IM Set B-
- 6 x 50 swim @ 1:05 or r=15
  - 2 x through:
    - 25 fly/25 back
    - 25 back/25 breast
    - 25 breast/25 free

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 400 swim

Pull Set A-
- 4 x 100 pull @ 1:45 or r=15
  - negative split

Kick Set-
- 400 kick: every 3rd length fast!

Pace Set A-
- 8 x 50 swim @ 60 or r=15
  - negative split

Pace Set B-
- 16 x 25 swim @ 40 or r=20
  - 25 easy/25 fast

Pull Set B-
- 400 pull: breathe 3/5/7/3 by 100’s

Pace Set C-
- 8 x 50 swim @ 60 or r=15
  - descend times 1-4, 5-8

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 400 choice

Warm-up Set-
- 8 x 50 pull @ 1:10 or r=10
  - 25 breast/25 free

Stroke Set-
- 1 x 300 swim @ 5:30 or r=30
  - 100 stroke/200 free
- 2 x 150 swim @ 3:00 or r=20
  - 50 stroke/50 free/50 stroke
- 3 x 100 @ 2:10 or r=20
  - 50 stroke kick/50 stroke
- 6 x 50 @ 1:10 or r=10
  - 25 stroke drill/25 stroke

IM Set-
- 12 x 25 @ 45 or r=15
  - 25 kick/25 drill/25 swim
  - each round 1 stroke

Cool-down-
- 200 choice

Total = 2500

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

Friday: Sprint-Based

Warm-up-
- 400 swim
- 8 x 25 [25 scull/25 pull] @ r=5

Warm-up Set-
- 2 x through:
  - 2 x 25 kick @ 45 or r=10
  - 2 x 25 drill @ 45 or r=15
  - 2 x 50 swim @ 1:00 or r=15
    - negative split
  - 1 x 200 pull 3:30 or r=30
    - breathe 3/5/3/5 by 50’s
  - 4 x 75 swim @ 1:30 or r=15
    - descend times 1-4
  - extra 30 seconds rest

Sprint Set-
- 4 x 50 “cat and mouse:”
  - Think of a mountain stage in the Tour de France, 3 riders are out in front and on the steepest part of the climb, they have almost stopped riding and are waiting for someone to make a move
  - Ideally there are 4 swimmers side-by-side, one is the “mouse” the rest are the “cats”
  - Mouse sets the pace and swims slow enough so that everyone can stay in a line
  - Cats are not allowed to be ahead of mouse
  - Sometime during the 50 mouse begins a sprint for home, at that point, cats sprint too, and it’s a race to touch the wall first!

Cool-down-
- 300 choice

Total = 2500

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

10 -28 to 11-1, 2013

October 18, 2013 by Streamlining

Workouts off the beaten path: October 21-25, 2013

Workouts for October 21-25, 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-
- 1 x 500 free @ 8:20 or r=50
  - moderate pace
- 2 x 250 free @ 4:10 or r=25
  - faster pace than 500
- 4 x 25 @ 45 or r=20
  - faster pace than 250’s

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 300 swim
- 6 x 50 [25 kick/25 swim] @ r=10

IM Set A-
- 1 x 200 IM @ 4:00 or r=30
- 4 x 50 swim @ 1:15 or r=20
  - 25 fly/25 back
- 1 x 200 IM @ 4:00 or r=30
- 4 x 50 swim @ 1:15 or r=20
  - 25 back/25 breast
- 1 x 200 IM @ 4:00 or r=30
- 4 x 50 swim @ 1:15 or r=20
  - 25 breast/25 free

IM Set B-
- 24 x 25 swim @ 40 or r=10-15
  - [200 IM order] x 3

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 400 choice

Main Set-
- Swim as one set:
  - 1 x 400 pull @ 7:00 or r=60
    - breathe 3/5/3/5 by 100’s
  - 4 x 50 kick @ 1:30 or r=15
    - descend times 1-4
  - 2 x 200 swim @ 3:30 or r=30
    - push 3rd 50 in each 200
  - 2 x 100 kick @ 3:00 or r=20
    - push 3rd 25 of each 100
  - 4 x 100 pull @ 1:45 or r=15
    - descend times 1-4
  - 1 x 200 kick @ 5:00 or r=30
    - push 3rd 50
  - 8 x 50 swim @ 55 or r=10
    - negative split

Race Prep Set-
- 8 x 25 from center of pool @ 50
  - fast turns!

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

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

Warm-up Set-
- 8 x 50 @ 1:05 or r=15
  - 25 drill/25 swim
  - IM order

Main Set-
- 4 x 100 swim @ 2:00 or r=15
  - 25 stroke/75 free
- 30 seconds extra rest
- 4 x 100 swim @ 2:15 or r=20
  - 50 stroke/50 free
- 30 seconds extra rest
- 4 x 100 swim @ 2:30 or r=30
  - 75 stroke/25 free

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

Total = 2500

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

Friday: Sprint-Based

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

Warm-up Set-
- 12 x 25 @ 40 or r=10
  - 25 ½ easy/½ fast
  - 25 ½ fast/½ easy
  - 25 easy
  - 25 fast

Main Set-
- Effort increases with each set:
  - 2 x 150 swim @ 3:00 or r=45
    - moderate
    - 70% effort
  - 4 x 75 swim @ 1:45 or r=30
    - strong
    - 80% effort
  - 12 x 25 swim @ 45 or r=20
    - strong
    - 90% effort

Kick Set-
- 4 x 50 kick @ 1:30 or r=15
  - negative split

Race Prep Set-
- 12 x 25 @ 45 or r=15
  - 25 DPS/25 build/25 fast breakout

Cool-down-
- 200 easy

Total = 2500

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

October 21-25, 2013

October 11, 2013 by Streamlining

Workouts off the beaten path: October 14-18, 2013

Workouts for October 14-18, 2013

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

Monday: Distance Freestyle/Pace

Warm-up-
- 300 swim

Warm-up Set-
- 2 x through:
  - 25 top scull @ 45 or r=10
  - 25 middle scull @ 45 or r=10
  - 25 bottom scull @ 45 or r=15
  - 25 10-beat free @ 45 or r=15

Main Set-
- 2 x 300 pull @ 5:00 or r=30
  - breathe 3/5/3/5/3/5 by 50’s
- 4 x 150 swim @ 2:40 or r=20
  - descend times 1-4
- 8 x 75 @ 1:30 or r=15
  - build 3rd 25 of each 75
- 12 x 50 swim @ 55 or r=10
  - hold 800 meter (or 1000 yard) pace

Cool-down-
- 100 swim

Total = 3000

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

Tuesday: IM

Warm-up-
- 200 swim
- 6 x 50 [25 drill/25 swim] @ r=10

Main Set-
- 2 x through:
  - 25 fly @ 40 or r=10
    - 25 fly/25 back @ 1:10 or r=20
      - 25 fly/25 back/25 breast @ 1:40 or r=20
        
        100 IM @ 2:30 or r=45
  - 25 back @ 40 or r=10
    - 25 back/25 breast @ 1:10 or r=20
      - 25 back/25 breast/25 free @ 1:40 or r=20
        
        100 IM @ 2:30 or r=45
  - 25 breast @ 40 or r=10
    - 25 breast/25 free @ 1:10 or r=20
      - 25 breast/25 free/25 fly @ 1:40 or r=20
        
        100 IM @ 2:30 or r=45

Kick Set-
- 200 kick @ r=30
  - every 3rd length fast!
- 4 x 25 kick @ r=10
  - fast feet!

Cool-down-
- 200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 200 swim

Warm-up Set-
- 12 x 25 @ 45 or r=15
  - 25 r-arm free
  - 25 l-arm free
  - 25 DPS free

Main Set-
- 2 x through:
  - 400 pull @ 6:30 or r=30
    - moderate effort, breathe 3/4/5/3 by 100’s
  - 2 x 200 swim @ 3:20 or r=20
    - push 3rd 50 of each 200
  - 4 x 100 swim @ 1:45 or r=15
    - descend times 1-4

Cool-down-
- 100 swim

Total = 3000

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

Thursday: Stroke

Warm-up-
- 500 choice

Freestyle Set-
- 8 x 50 @ 1:05 or r=15
  - 25 10-beat free/25 free
  - 25 right-arm free/25 free
  - 25 left-arm free/25 free
  - 25 drill of choice/25 free

Breaststroke Set-
- 16 x 25 @ 45 or r=15
  - 25 3 kicks, 1 pull breast
  - 25 cobra breast
  - 25 3 up, 3-down breast
  - 25 breast

Backstroke Set-
- 8 x 50 @ 1:10 or r=15
  - 25 10-beat back/25 back
  - 25 right-arm back/25 back
  - 25 left-arm back/25 back
  - 25 drill of choice/25 back

Fly Set-
- 16 x 25 @ 45 or r=10
  - 25 single-arm fly
  - 25 4-beat fly
  - 12.5 fly/12.5 free
  - 12.5 free/12.5 fly

Cool-down-
- 400 swim: ascend 100’s

Total = 2500

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

Friday: Sprint-Based

Warm-up-
- 400 swim

Main Set-
- 2 x through:
  - 200 pull @ 3:30 or r=30
    - moderate effort
  - 2 x 100 swim @ 1:50 or r=20
    - 2nd 100 faster than 1st 100
  - 2 x 50 kick @ 1:30 or r=20
    - negative split
  - 12 x 25 swim @ 45 or r=20
    - moderate – hard effort

Speed Set-
- 16 x 25 @ 40 or r=10-15
  - 25 easy/25 fast

Cool-down-
- 100 swim

Total = 2500

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

October 14-18, 2013

October 4, 2013 by Streamlining

Workouts off the beaten path: October 7-11, 2013

Workouts for October 7-11, 2013

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

Monday: Distance Freestyle/Pace

Warm-up-
- 400 choice

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

Pace Set A-
- 2 x 500 swim @ 8:00 or r=30
  - 25 easy
  - 25 faster
    - 50 easy
    - 50 faster
      - 75 easy
      - 75 faster
        
        100 easy
        
        100 faster

Pace Set B-
- 4 x 250 swim @ 4:00 or r=20
  - 50 easy
  - 50 faster
    - 50 easy
    - 50 faster
      - 25 easy
      - 25 faster

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 400 choice

Warm-up Set-
- 8 x 50 pull @ 1:05 or r=10
  - 25 breaststroke/25 free

IM Set A-
- 4 x through [1 round each stroke]:
  - 4 x 25 swim @ 45 or r=15
  - 1 x 100 swim @ 2:15 or r=30

Recovery Set-
- 4 x [25 scull/25 glide/25 pull]

IM Set B-
- 4 x through [1 round each stroke]:
  - 2 x 25 swim @ 45 or r=15
  - 1 x 50 swim @ 1:15 or r=20

Cool-down-
- 200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

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

Warm-up Set-
- 8 x 50 @ 1:00 or r=10
  - 25 drill/25 swim

Pace Set A-
- 4 x 200 swim @ 3:20 or r=20
  - #1: push 4th 50
    - #2: push 3rd 50
      - #3: push 2nd 50
        
        #4: push 1st 50

Recovery Set-
- 8 x 50 @ r=10
  - alt. 50 kick, 50 swim

Pace Set B-
- 4 x 100 swim @ 1:45 or r=15
  - #1: push 4th 25
    - #2: push 3rd 25
      - #3: push 2nd 25
        
        #4: push 1st 25

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

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

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

Warm-up Set-
- 6 x 50 @ 1:05 or r=15
  - 25 drill/25 build

Main Set-
- 4 x through [choose one stroke per round]:
  - 1 x 75 swim @ 1:45 or r=30
    - 2 x 50 swim @ 1:15 or r=20
      - 4 x 25 swim @ 45 or r=15

Kick Set-
- 300 kick: every 3rd length fast!

Cool-down-
- 200 choice

Total = 2500

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

Friday: Sprint-Based

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

Warm-up Set-
- 3 x through:
  - 2 x 50 [25 drill/25 swim] @ 1:00 or r=10
  - 4 x 25 [25 drill/25 swim] @ 40 or r=10

Main Set-
- 4 x 75 swim @ 2:00 or r=60
  - all fast (90%)!
- 1 x 200 easy
- 4 x 50 swim @ 1:30 or r=50
  - all fast (95%)!
- 1 x 200 easy
- 4 x 25 swim @ 1:00 or r=40
  - all fast (95%)!
- 1 x 200 easy

Cool-down-
- 4 x 25 @ r=5
  - 25 scull/25 pull

Total = 2500

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

October 7-11, 2013

Workouts off the beaten path

5 workouts posted each week, 2500-3000 meters

Monthly Archives: October 2013

Workouts off the beaten path: October 28-November 1, 2013

Workouts off the beaten path: October 21-25, 2013

Workouts off the beaten path: October 14-18, 2013

Workouts off the beaten path: October 7-11, 2013