March 28, 2014 by Streamlining

Workouts off the beaten path: March 31 to April 4, 2014

Workouts for March 31 – April 4, 2014

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

Monday: Distance Freestyle/Pace

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

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

Main Set-
- @ 20-40 seconds rest between swims:
  - 100
    - 200
      - 400
        
        800
      - 400
    - 200
  - 100

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 400 swim
- 4 x 50 kick @ r=10
  - 1 each stroke

Main Set-
- 8 x 25 fly @ 45 or r=15
  - 25 drill/25 swim
- 4 x 100 @ 2:15 or r=30
  - 25 fly/75 free
- 8 x 25 back @ 45 or r=15
  - 25 drill/25 swim
- 4 x 100 @ 2:15 or r=30
  - 25 fly/25 back/50 free
- 8 x 25 breast @ 45 or r=15
  - 25 drill/25 swim
- 4 x 100 IM @ 2:15 or r=30

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

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

Warm-up Sets-
- 8 x 25 kick @ 45 or r=10
  - fast feet on odd 25’s
- 8 x 25 swim @ 30 or r=10
  - DPS

Main Set-
- 3 x through:
  - 3 x 100 pull @ 1:45 or r=15
    - breathe 3/5/3/5 by 25’s
  - 2 x 50 swim @ 1:00 or r=15
    - negative split
  - 200 swim @ 3:30 or r=30
    - build speed

Cool-down-
- 8 x 25 @ r=5
  - 25 scull with kick/25 swim

Total = 3000

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

Thursday: Stroke

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

Warm-up Set-
- 6 x 50 kick @ 1:30 or r=10
  - 25 fly or breast/25 back or free

Main Set-
- 2 x through [choose 1 stroke each round]:
  - 100 @ 2:15 or r=20
    - 25 drill/25 swim
  - 75 @ 1:45 or r=20
    - 25 scull w/ free kick/25 swim
  - 50 swim @ 1:30 or r=15
    - build
  - 25 swim @ 45 or r=10
    - long & strong

Recovery Set-
- 500 pull: breathe 3/5/3/5/3 by 100’s

Speed Set-
- 12 x 25 swim @ 30 or r=10
  - with fins using fast feet

Cool-down-
- 6 x 50 swim @ 1:00 or r=15
  - ascend times 1-6

Total = 2500

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

Friday: Speed

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

Warm-up Set-
- 4 x 75 @ 1:40 or r=20
  - 25 drill/25 DPS/25 build

Main Set-
- 12 x 50 swim @ 1:00 or r=15
  - every 3rd 50 fast!
- 100 easy
- 8 x 50 swim @ 1:15 or r=30
  - every 2nd 50 fast!
- 100 easy
- 4 x 50 swim @ 1:30 or r=45
  - all 50’s fast!

Cool-down-
- 200 choice

Total = 2500

3 31 2014-distance free-pace
4 1 2014-IM
4 2 2014-mid-distance free-pace
4 3 2014-stroke
4 4 2014-speed

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

March 24, 2014 by Streamlining

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

Workouts for March 24-28, 2014

I apologize for the delay! I just returned from the Junior National meet in Orlando, Florida and had intended to post this week’s workouts while there, but I forgot (probably due to riding “Splash Mountain” at Disney World).

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

Monday: Distance Freestyle/Pace

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

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

Main Set-
- 50 swim @ 60 or r=15
  - 100 swim @ 1:40 or r=10
    - 200 swim @ 3:20 or r=20
      - 300 swim @ 4:50 or r=20
        
        400 swim @ 6:30 or r=30
      - 300 swim @ 4:50 or r=20
    - 200 swim @ 3:20 or r=20
  - 100 swim @ 1:40 or r=10
- 50 swim @ 60 or r=15

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 drill/25 swim
  - IM order

Main Set-
- 1 x 200 IM @ 4:15 or r=45
  - steady pace
- 1 x 200 free @ 3:45 or r=45
  - steady pace
- 2 x 100 IM @ 2:15 or r=30
  - descend times 1-2
- 2 x 100 free @ 1:45 or r=15
  - descend times 1-2
- extra 60 seconds rest
- 1 x 200 IM @ 4:15 or r=45
  - faster than previous 200 IM
- 1 x 200 free @ 3:45 or r=45
  - faster than previous 200 free
- 1 x 100 IM @ 2:15 or r=30
  - faster than 2nd 100 IM
- 1 x 100 free @ 1:45 or r=15
  - faster than 2nd 100 free

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 400 swim

Main Set-
- 4 x 100 pull @ 1:40 or r=10
  - negative split
- 400 kick: every 3rd length fast!
- 8 x 50 swim @ 1:00 or r=15
  - negative split, no breathing into finish
- 16 x 25 swim @ 30 or r=10
  - 25 easy/25 fast
- 400 pull: breathe 3/5/3/5 by 100’s
- 8 x 50 swim @ 1:00 or r=15
  - descend times 1-4, 5-8

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

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

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

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

Fly Set-
- 20 x 25 swim @ 40 or r=10
  - 4 x thru:
    - 3 strokes fly, easy free
    - 4 strokes fly, easy free
    - 5 strokes fly, easy free
    - all fly
    - all free

Cool-down-
- 100 choice

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

Main Set-
- 6 x 200 swim @ 4:30 or r=60
  - Descend times 1-3, 4-6:
    - #1: straight 200
    - #2: r=15 @ 100 [subtract 15 sec’s to get time]
    - #3: r=10 @ each 50 [subtract 30 sec’s to get time]

Cool-down-
- 300 choice

Total = 2500

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

March 24, 2014-distance free-pace
March 25, 2014-IM
March 26, 2014-mid-distance free-pace
March 27, 2014-stroke
March 28, 2014-speed

March 14, 2014 by Streamlining

Workouts off the beaten path: March 17-21, 2014

Workouts for March 17-21, 2014

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

Monday: Distance Freestyle/Pace

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

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

Main Set-
- 1000 swim:
  - 25 easy/25 fast
    - 50 easy/50 fast
      - 75 easy/75 fast
        
        100 easy/100 fast
        
        100 easy/100 fast
      - 75 easy/75 fast
    - 50 easy/50 fast
  - 25 easy/25 fast

Recovery Set-
- 5 x 100 @ 2:00 or r=15
  - 25 single-arm free/25 swim
  - 25 single-arm free/25 swim
  - 25 10-beat free/25 swim
  - 25 10-beat free/25 swim
  - 25 catch-up free/25 swim

Total = 3000

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

Tuesday: IM

Warm-up-
- 500 choice

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

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

Main Set-
- 4 x through:
  - 3 x 50 swim @ 1:05 or r=15
    - IM order (fly, back, breast)
  - 1 x 100 IM @ 2:30 or r=30

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 400 choice

Warm-up Set-
- 16 x 25 @ r=10
  - 25 scull/25 pull

Main Set-
- 4 x through:
  - 1 x 200 pull @ 3:30 or r=30
    - moderate effort
    - breathe 3/5/3/5 by 50’s
  - 3 x 50 swim @ 50 or r=5
    - moderate-hard effort
  - 1 x 50 swim @ 1:30 or r=30
    - easy effort

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

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 300 swim
- 200 kick IM

Warm-up Set-
- 10 x 25 @ r=5
  - 25 scull (with pull buoy)/25 glide stroke

Stroke Warm-up Set-
- 10 x 50 @ 1:10 or r=15
  - Alternate:
    - 25 stroke drill/25 free
    - 25 free/25 stroke drill

Main Set-
- 10 x 75 @ 1:40 or r=20
  - 25 stroke drill/25 stroke swim/25 free “DPS”

Kick Set-
- 10 x 25 kick @ 45 or r=10
  - 25 easy/25 fast

Cool-down-
- 250 swim

Total = 2500

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

Friday: Speed

Warm-up-
- 200 swim
- 4 x 75 [25 drill/50 swim] @ r=10
  - 25 drill/50 swim
- 6 x 50 [25 kick/25 swim] @ r=10
  - 25 kick/25 swim

Warm-up Set-
- 16 x 25 @ r=5
  - 25 scull with flutter kick/25 build

Main Set-
- 3 x through:
  - 2 x 75 swim @ 1:40 or r=30
    - 50 DPS/25 build
  - 2 x 50 swim @ 1:10 or r=20
    - negative split
  - 2 x 25 swim @ 30 or r=10
    - fast
  - 1 x 100 swim @ 3:00 or r=60
    - easy

Cool-down-
- 100 choice

Total = 2500

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

March 17, 2014-distance free-pace
March 18, 2014-IM
March 19, 2014-mid-distance free-pace
March 20, 2014-stroke
March 21, 2014-speed

March 7, 2014 by Streamlining

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

Workouts for March 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
- 200 swim

Main Set-
- 1 x 400 pull @ 6:30 or r=30
  - breathe 3/3/5/3 by 100’s
- 4 x 25 swim @ 30 or r=10
  - faster-than-normal tempo
- 2 x 200 pull @ 3:20 or r=20
  - breathe 3/3/5/3 by 50’s
- 4 x 25 swim @ 30 or r=10
  - faster-than-normal tempo
- 4 x 100 pull @ 1:45 or r=15
  - breathe 3/3/5/3 by 25’s
- 4 x 25 swim @ 30 or r=10
  - faster-than-normal tempo
- 8 x 50 pull @ 55 or r=10
  - breathe 3/5 by 25’s
- 4 x 25 swim @ 30 or r=10
  - faster-than-normal tempo

Cool-down-
- 200 choice

Total = 3000

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

Tuesday: IM

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

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

IM Set A-
- 3 x through:
  - 25 fly @ 40 or r=10
    - 25 fly/25 back @ 1:10 or r=15
      - 25 fly/25 back/25 breast @ 1:40 or r=20
        
        100 IM @ 2:20 or r=30

Recovery Set-
- 100 choice

IM Set B-
- 3 x through:
  - 25 free @ 30 or r=10
    - 25 breast/25 free @ 1:00 or r=10
      - 25 back/25 breast/25 free @ 1:30 or r=15
        
        100 IM @ 2:30 or r=40

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 300 swim

Warm-up Set-
- 4 x through:
  - 25 kick @ 45 or r=10
  - 50 swim @ 1:00 or r=10

Main Set-
- @ 15 seconds rest between swims:
  - 25
    - 50
      - 75
        
        100
        
        125
        
        150
        
        175
        
        200
        
        175
        
        150
        
        125
        
        100
      - 75
    - 50
  - 25

Speed Set-
- 4 x through:
  - 1 x 50 swim “DPS” @ 1:00 or r=15
  - 2 x 25 swim “fast” @ 30 or r=10

Cool-down-
- 100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 200 swim
- 200 choice

Main Set-
- 4 x 200 swim @ 4:00 or r=30
  - #1: 200 free
  - #2: 150 free/50 stroke
  - #3: 100 free/50 stroke/50 free
  - #4: 50 stroke/150 free
- 4 x 150 swim @ 3:00 or r=20
  - #1: 150 free
  - #2: 100 free/50 stroke
  - #3: 50 free/100 stroke
  - #4: 150 stroke
- 4 x 100 swim @ 2:00 or r=20
  - #1: 100 free
  - #2: 50 free/50 stroke
  - #3: 100 stroke
  - #4: 50 stroke/50 free
- 4 x 50 swim @ 1:00 or r=10
  - #1: 50 free
  - #2: 25 free/25 stroke
  - #3: 25 stroke/25 free
  - #4: 50 stroke

Cool-down-
- 100 choice

Total = 2500

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

Friday: Speed

Warm-up-
- 400 swim

Main Set-
- 4 x 100 kick @ 2:45 or r=30
  - descend times 1-4
- 8 x 25 kick @ 45 or r=15
  - 90% effort
- 4 x 100 pull @ 2:00 or r=30
  - descend times 1-4
- 8 x 25 pull @ 45 or r=20
  - 90% effort
- 4 x 100 swim @ 2:00 or r=30
  - descend times 1-4
- 8 x 25 swim @ 45 or r=20
  - 95% effort

Cool-down-
- 300 choice

Total = 2500

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

March 10-14, 2014

Workouts off the beaten path

5 workouts posted each week, 2500-3000 meters

Monthly Archives: March 2014

Workouts off the beaten path: March 31 to April 4, 2014

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

Workouts off the beaten path: March 17-21, 2014

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