Daily Archives: January 10, 2014

by

Workouts off the beaten path: January 13-17, 2014

Workouts for January 13-17, 2014

***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-
    • 8 x 25 scull with free kick @ r=5
  • Main Set-
    • 1 x 400 pull @ 6:30 or r=30
      • steady pace, breathe 3/5/3/5 by 50’s
    • 16 x 25 swim @ 30 or r=5
      • steady pace
    • 2 x 200 pull @ 3:15 or r=15
      • steady pace, breathe 3/5/3/5 by 25’s
    • 8 x 50 swim @ 1:00 or r=15
      • descend times 1-4, 5-8
    • 4 x 100 pull @ 1:40 or r=10
      • descend times 1-4
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 8 x 50 pull @ 1:10 or r=10
      • 25 breast/25 free
  • Main Set-
    • 1 x 300 swim @ 6:00 or r=30
      • 100 back/100 breast/100 free
    • 2 x 150 swim @ 3:00 or r=20
      • 50 back/50 breast/50 free
    • 3 x 100 swim @ 2:10 or r=20
      • 50 back/50 breast
    • 6 x 50 swim @ 1:00 or r=10
      • 25 breast/25 free
    • 12 x 25 fly @ 45 or r=15
      • 25 kick/25 drill/25 swim
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 2 x 50 [25 drill/25 swim] @ r=10
    • 200 kick
    • 2 x 50 [25 kick/25 swim] @ r=10
    • 200 pull
    • 2 x 50 [25 drill or kick/25 swim] @ r=10
  • Main Set-
    • 4 x 100 pull @ 1:45 or r=15
      • moderate pace
    • 2 x 50 swim @ 1:00 or r=15
      • build within each 50
    • 3 x 100 pull @ 1:45 or r=15
      • moderate pace
    • 4 x 50 swim @ 1:00 or r=15
      • negative split each 50
    • 2 x 100 pull @ 1:45 or r=15
      • moderate pace
    • 6 x 50 swim @ 1:00 or r=15
      • descend times 1-3, 4-6
    • 1 x 100 pull @ 1:45 or r=15
      • moderate pace
    • 8 x 50 swim @ 1:00 or r=15
      • descend times 1-4, 5-8
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  IM

  • Warm-up-
    • 300 swim
    • 6 x 50 [25 kick/25 swim] @ r=10
  • Warm-up Set-
    • 24 x 25 swim @ 40 or r=10-15
      • 3 x [25 free/25 fly/25 free/25 back/25 free/25 breast/25 free/25 free]
  • Main Set-
    • 1 x 200 swim @ 4:00 or r=30
      • IM
    • 4 x 50 swim @ 1:15 or r=20
      • 25 fly/25 back
    • 1 x 200 swim @ 4:00 or r=30
      • IM
    • 4 x 50 swim @ 1:15 or r=20
      • 25 back/25 breast
    • 1 x 200 swim @ 4:00 or r=30
      • IM
    • 4 x 50 swim @ 1:15 or r=20
      • 25 breast/25 free
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 4 x 75 @ r=15
      • 25 kick/25 drill/25 swim
  • Speed Set A-
    • 12 x 50 swim @ 1:05 or r=15
      • In sets of 3 x 50:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, maintain same # of strokes as #1
        • #3: max. speed, maintain same # of strokes as #1
  • Recovery-
    • 400 pull:  breathe 3/5/3/5 by 100’s
  • Speed Set B-
    • 12 x 25 swim @ 45 or r=15
      • In sets of 3 x 25:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, maintain same # of strokes as #1
        • #3: max. speed, maintain same # of strokes as #1
  • Cool-down-
    • 4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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

January 13-17, 2014