February 28, 2014 by Streamlining

Workouts off the beaten path: March 3-7, 2014

Workouts for March 3-7, 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 pull @ r=10
  - breathe every 5th stroke

Main Set-
- 4 x through:
  - 1 x 400 swim @ 6:30 or r=30
    - descend times rounds 1-4
  - 4 x 25 swim @ 30 or r=10
    - fast tempo
  - extra 30 seconds rest

Cool-down-
- 200 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 300 choice

Warm-up Set A-
- 6 x 50 pull @ 55 or r=10
  - breathe 3/5 by 25’s

Warm-up Set B-
- 12 x 25 @ 45 or r=10
  - 25 kick/25 drill/25 swim

IM Set A-
- 4 x through:
  - 25 back
  - 25 fly
  - 25 back
  - 25 breast
  - 75 free

IM Set B-
- 4 x through:
  - 1 x 50 swim @ 1:10 or r=20
    - 1st round: fly
    - 2nd round: back
    - 3rd round: breast
    - 4th round: free
  - 1 x 100 IM @ 2:20 or r=30

Cool-down-
- 12 x 25 @ r=5
  - 1 x 25 scull with kick/2 x 25 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 300 swim
- 4 x 50 [25 scull with free kick/25 swim] @ r=10

Main Set-
- 2 x through:
  - 1 x 100 swim @ 1:45 or r=15
    - 1 x 200 pull @ 3:30 or r=30
      - 1 x 100 swim @ 1:45 or r=15
        
        1 x 300 pull @ 5:15 or r=45
        
        1 x 100 swim @ 1:45 or r=15
        
        1 x 400 pull @ 7:00 or r=60

Cool-down-
- 100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 400 swim

Pull Set-
- 4 x 100 pull @ 1:40 or r=10
  - breathe 3/5 by 25’s

Kick Set-
- 4 x 75 kick @ 2:00 or r=20
  - choose one stroke
  - descend times 1-4

Drill Set-
- 4 x 50 drill @ 1:10 or r=15
  - all stroke

Swim Set-
- 4 x 150 swim @ 3:20 or r=30
  - choose one stroke
  - descend times 1-4

Breathe Control Set-
- 4 x 25 swim @ 50 or r=20
  - 3, 2, 1, 0 breaths!

Turns Set-
- 400 swim:
  - fast in and out of turns
  - easy in the middle

Cool-down-
- 100 choice

Total = 2500

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

Friday: Speed

Warm-up-
- 200 swim
- stretch for 2 minutes
- 200 swim [mix of strokes]
- stretch for 2 minutes
- 200 kick [mix of strokes]
- stretch for 2 minutes

Warm-up Set A-
- 8 x 50 @ 1:05 or r=10
  - 25 drill/25 swim

Warm-up Set B-
- 12 x 25 swim @ 40 or r=10
  - build

Main Set-
- 4 x 25 swim @ 1:00
  - fast pace
- 4 x 50 [25 drill/25 swim] @ 1:10 or r=20
  - moderate pace
- 1 x 300 swim or pull @ r=60
  - easy pace
- 4 x 50 swim @ 1:30
  - fast pace
- 4 x 25 drill @ 45 or r=15
  - moderate pace
- 1 x 300 swim or pull
  - easy pace

Total = 2500

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

March 3-7, 2014

February 20, 2014 by Streamlining

Workouts off the beaten path: February 24-28, 2014

Workouts for February 24-28, 2014

I apologize for missing last week: we had our High School District Championships on Friday and Saturday and I completely forgot to post! Tomorrow (Friday) is our State Championships and I fear I will forget again, so I’m writing a day early for next week’s post.

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

Monday: Distance Freestyle/Pace

Warm-up-
- 300 swim
- 8 x 25 [drill/swim] @ r=10

Main Set-
- 600 swim (or pull) @ 10:00 or r=60
  - moderate pace
- 600 swim (or pull) @ 10:00 or r=60
  - faster than previous 600

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

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

Warm-up Set-
- 8 x 50 @ 1:10 or r=15
  - 25 kick/25 drill
  - 2 each stroke

Main Set-
- 4 x through:
  - 100 IM @ 2:20 or r=30
  - 3 x 50 swim @ 1:00 or r=10
    - 25 fly/25 back
    - 25 back/25 breast
    - 25 breast/25 free
  - 1 x 100 easy freestyle @ 3:00 or r=60

Cool-down-
- 100 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 300 choice
- 8 x 25 @ r=5
  - 25 scull w/ kick/25 swim

Main Set-
- 1 x 300 pull @ 5:00 or r=30
  - breathe 3/5 by 50’s
- 1 x 300 pull @ 5:00 or r=30
  - breathe 3/5 by 50’s

Cool-down-
- 100 swim

Total = 3000

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

Thursday: Stroke

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

Stroke Kick Set-
- 8 x 25 @ 45 or r=10
  - 25 stroke kick/25 stroke swim

Stroke Drill Set-
- 8 x 50 @ 1:10 or r=15
  - 25 stroke drill/25 stroke swim

Stroke Swim Set A-
- 8 x 75 swim @ 1:40 or r=20
  - 50 stroke/25 easy free

Stroke Swim Set B-
- 8 x 50 swim @ 1:05 or r=15
  - 25 stroke/25 free

Stroke Swim Set C-
- 8 x 25 swim @ 40 or r=10
  - all stroke

Cool-down-
- 100 choice

Total = 2500

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

Friday: Speed

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

Warm-up Set-
- 8 x 50 pull @ 55 or r=10
  - breathe 3/5 by 25’s

Main Set-
- 25 swim [hard effort] @ 40 or r=15
  - 50 swim [negative split] @ 60 or r=15
    - 75 swim [push last 25] @ 1:30 or r=15
      - 100 swim [negative split] @ 2:00 or r=20
        
        150 swim [push last 50] @ 2:30 or r=15
        
        200 swim [easy effort] @ 4:00 or r=30
        
        150 swim [push last 50] @ 2:30 or r=15
      - 100 swim [negative split] @ 2:00 or r=20
    - 75 swim [push last 25] @ 1:30 or r=15
  - 50 swim [negative split] @ 60 or r=15
- 25 swim [hard effort] @ 40 or r=15

Recovery Set-
- 8 x 25 swim @ 40 or r=15
  - 25 easy/25 moderate-hard

Cool-down-
- 100 choice

Total = 2500

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

February 24-28, 2014

February 7, 2014 by Streamlining

Workouts off the beaten path: February 10-14, 2014

Workouts for February 10-14, 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

Main Set-
- 3 x 100 pull @ 1:40 or r=10
  - moderately-fast tempo
- 2 x 150 pull @ 2:30 or r=15
  - moderate effort
- 1 x 300 pull @ 5:00 or r=30
  - DPS
- 1 x 300 swim @ 5:00 or r=30
  - DPS
- 2 x 150 swim @ 2:30 or r=15
  - moderate effort
- 3 x 100 swim @ 1:40 or r=10
  - moderately-fast tempo

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

Cool-down-
- 200 choice

Total = 3000

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

Tuesday: IM

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

Warm-up Set-
- 8 x 50 pull @ 55 or r=10
  - breathe 3/5 by 25’s

Main Set-
- 16 x 75 @ 2:00 or r=30
  - 75 kick: fly
    - 25 kick back/25 swim breast/25 kick free
      - 25 swim back/25 kick breast/25 swim free
        
        75 swim: 25 back/25 breast/25 free
  - 75 kick: back
    - 25 kick breast/25 swim free/25 kick fly
      - 25 swim breast/25 kick free/25 swim fly
        
        75 swim: 25 breast/25 free/25 fly
  - 75 kick: breast
    - 25 kick free/25 swim fly/25 kick back
      - 25 swim free/25 kick fly/25 swim back
        
        75 swim: 25 free/25 fly/25 back
  - 75 kick: free
    - 25 kick fly/25 swim back/25 kick breast
      - 25 swim fly/25 kick back/25 swim breast
        
        75 swim: 25 fly/25 back/25 breast

Cool-down-
- 200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 300 swim
- 6 x 50 @ r=10
  - 25 scull with free kick/25 swim

Main Set-
- 2 x through:
  - 1 x 200 pull @ 3:30 or r=30
    - moderate pace
  - 2 x 100 swim @ 1:45 or r=15
    - build each to 800 race pace
  - 4 x 50 swim @ 1:00 or r=15
    - at 800 race pace
  - 8 x 25 swim @ 30 or r=10
    - at 400 race pace
  - extra 30 seconds rest

Speed Set-
- 12 x 50 swim @ 1:10 or r=20
  - fast in and out of turns!
  - fast finish!

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 500 choice

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

Main Set-
- 3 x through [choose one stroke per round]:
  - 1 x 100 swim @ 2:15 or r=30
    - 2 x 75 kick @ 2:00 or r=20
      - 3 x 50 kick @ 1:30 or r=15
        
        4 x 25 swim @ 45 or r=15

Cool-down-
- 8 x 25 swim @ r=10
  - ascend times 1-8

Total = 2500

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

Friday: Speed

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

Warm-up Set-
- 12 x 25 [25 scull/25 glide/25 pull] @ r=5 seconds

Main Set-
- Tempo gets faster 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

Recovery-
- 200 kick

Speed Set B-
- 12 x 25 swim @ 45 or r=15
  - 25 DPS/25 build/25 fast breakout

Cool-down-
- 200 easy

Total = 2500

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

February 10-14, 2014

M	T	W	T	F	S	S
					1	2
3	4	5	6	7	8	9
10	11	12	13	14	15	16
17	18	19	20	21	22	23
24	25	26	27	28

Workouts off the beaten path

5 workouts posted each week, 2500-3000 meters

Monthly Archives: February 2014

Workouts off the beaten path: March 3-7, 2014

Workouts off the beaten path: February 24-28, 2014

Workouts off the beaten path: February 10-14, 2014