Workouts for January 27-31, 2014

• Glide Stroke Drill Addendum-
  • This drill is best done with a pull buoy
  • Milt Nelms created this drill (I coached with Milt in the early 1990’s–wow, that’s a long time ago!)

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 200 swim, 2 x 50 swim @ r=10
  • 200 kick, 2 x 50 kick @ r=10

• Warm-up Set-
  • 12 x 25 @ r=5
    • 25 scull/25 pull

• Main Set-
  • 100 @ 1:40 or r=10
    • 200 @ 3:20 or r=20
      • 300 @  5:00 or r=30
        • 400 @ 6:40 or r=40
      • 300 @ 5:00 or r=30
    • 200 @ 3:20 or r=20
  • 100 @ 1:40 or r=10

• Kick Set-
  • 200 kick
  • 8 x 25 kick @ 45 or r=10

• Cool-down-
  • 100 swim

Total = 3000

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Tuesday:  IM

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

• Main Set-
  • 300 pull @ 5:00 or r=30
    • breathe 3/5/3 by 100’s
  • 2 x 150 swim  @ 3:10 or r=20
    • 50 back/50 breast/50 free
  • 3 x 100 pull @ 2:15 or r=20
    • 25 breast/25 free/25 breast/25 free
  • 6 x 50 kick @ 1:30 or r=15
    • 2 fly
    • 2 back
    • 2 breast

• IM Set B-
  • 20 x 25 swim @ 40 or r=10
    • 100 IM order

• Cool-down-
  • 200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 400 choice

• Main 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

• Speed Set-
  • 8 x 25 from center of pool @ 45
    • fast turns!

• Cool-down-
  • 200 choice

Total = 3000

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

Thursday:  Stroke

• Warm-up-
  • 300 choice

• Main Set-
  • 1 x 100 kick @ 2:30 or r=20
  • 2 x 100 [25 drill/25 swim] @ 2:00 or r=20
  • 3 x 100 swim @ 2:10 or r=20
    • 25 stroke/25 free
  • 4 x 100 pull @ 1:45 or r=15
  • 3 x 100 swim @ 2:10 or r=20
    • 50 stroke/50 free
  • 2 x 100 [50 drill/50 swim] @ 2:00 or r=20
  • 1 x 100 kick @ 2:30 or r=20

• Fly Set-
  • 20 x 25 swim @ 40 or r=15
    • 4 x through:
      • 3 strokes fly, free
      • 4 strokes fly, free
      • 5 strokes fly, free
      • all fly
      • all free

• Cool-down-
  • 100 swim

Total = 2500

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

Friday:  Speed

• Warm-up-
  • 300 swim
  • 200 kick
  • 100 pull

• Warm-up Set-
  • 8 x 50 @ 1:10 or r=20
    • 1-4:  25 kick/25 swim
    • 5-8:  25 drill/25 swim

• Speed Set A-
  • 3 x 200 swim @ 4:00 or r=60
    • #1:  straight 200
    • #2:  broken 15 seconds at 100 [subtract 15 seconds to get time]
    • #3:  broken 10 seconds at each 50 [subtract 30 seconds to get time]

• Recovery Set-
  • 6 x 50 pull or swim @ r=10

• Speed Set B-
  • 3 x 100 swim @ 2:30 or r=60
    • #1: straight 100
    • #2:  broken 15 seconds at 50 [subtract 15 seconds to get time
    • #3:  broken 10 seconds at each 25 [subtract 30 seconds to get time]

• Cool-down-
  • 300 choice

Total = 2500

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January 27-31, 2014