Monthly Archives: April 2014

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Workouts off the beaten path: April 28-May 2, 2014

Workouts for April 28 – May 2, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
    • 200 kick
  • Main Set-
    • 1 x 400 pull @ 7:00 or r=60
      • 4 x 100 swim @ 1:45 or r=15
    • 1 x 300 pull @ 5:15 or r=45
      • 4 x 75 swim @ 1:30 or r=15
    • 1 x 200 pull @ 3:30 or r=30
      • 4 x 50 swim @ 55 or r=10
    • 1 x 100 pull @ 1:45 or r=15
      • 4 x 25 swim @ 30 or r=10
  • Speed Set-
    • 12 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 2 x through:
      • 4 x 25 fly kick @ 45 or r=10
        • (1st 12.5 underwater)
      • 2 x 50 choice kick @ 1:30 or r=15
  • Main Set-
    • 2 x through:
      • 4 x 50 pull @ 1:00 or r=15
        • breathe 3/5 by 25’s
      • 4 x 50 drill @ 1:10 or r=15
        • IM order
      • 4 x 75 swim @ 1:45 or r=20
        • #1:  50 fly “DPS”/25 back “fast”
        • #2:  50 back “DPS”/25 breast “fast”
        • #3:  50 breast “DPS”/25 free “fast”
        • #4:  50 free “DPS”/25 fly “fast”
      • extra 30 seconds between rounds
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-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-
    • 25 @ 30 or r=5
      • 50 @ 50 or r=5
        • 75 @ 1:20 or r=10
          • 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
        • 75 @ 1:20 or r=10
      • 50 @ 50 or r=5
    • 25 @ 30 or r=5
  • Cool-down-
    • 200:  25 scull with free kick/25 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 12 x 25 pull @ 30 or r=5
  • Stroke Set A-
    • Stroke #1 (choose one stroke):
      • 400 @ 8:00 or r=60
        • alternate:  50 stroke drill/50 free
      • 4 x 50 kick @ 1:30 or r=10
        • stroke #1
      • 4 x 25 swim @ 40 or r=10
        • stroke #1
  • Stroke Set B-
    • Stroke #2 (choose another stroke):
      • 400 @ 8:00 or r=60
        • alternate:  50 stroke drill/50 free
      • 4 x 50 kick @ 1:30 or r=10
        • stroke #2
    • 4 x 25 swim @ 40 or r=10
        • stroke #2
  • Pull Set-
    • 12 x 25 pull @ 30 or r=5
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 swim
    • 300 pull
  • Warm-up Set A-
    • 6 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Warm-up Set B-
    • 4 x 75 @ r=15
      • 50 kick/25 swim DPS
  • Speed/Pace Set-
    • 800 swim:
      • 25 easy/25 fast
        • 50 easy/50 fast
          • 75 easy/75 fast
            • 100 easy/100 fast
          • 75 easy/75 fast
        • 50 easy/50 fast
      • 25 easy/25 fast
  • Speed Set-
    • 12 x 25 swim @ 40 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 200 choice

Total = 2500

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

April 28 – May 2, 2014

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Workouts off the beaten path: April 21-25, 2014

Workouts for April 21-25, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 100 kick
    • 200 [25 drill/25 swim]
  • Warm-up Set-
    • 12 x 25 @ r=10
      • 25 scull/25 pull
  • Main Set-
    • 2 x through:
      • 400 pull @ 6:30 or r=30
        • breathe 3/5/3 by 100’s
      • 3 x 100 swim @ 1:50 or r=20
        • descend times 1-3
      • 6 x 50 swim @ 1:00 or r=15
        • 25 DPS/25 build
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 600 swim
  • Drill Set A-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke
  • Main Set-
    • Milt Nelms Axis Swim
      • 6 x through:
        • 25 back
        • 25 fly
        • 25 back
        • 25 breast
        • 25 free
        • 25 free
        • 25 free
  • Drill Set B-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke
  • Cool-down-
    • 250 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Main Set-
    • 400 swim @ 6:30 or r=30
    • 200 pull @ 3:30 or r=30
      • breathe 3/5/3/5 by 50’s
    • 4 x 50 swim @ 1:00 or r=15
      • descend times 1-4
    • 300 swim @ 5:00 or r=30
    • 150 pull @ 2:30 or r=20
      • breathe 3/5/3 by 50’s
    • 3 x 50 swim @ 1:05 or r=20
      • descend times 1-3
    • 200 swim @ 3:30 or r=30
    • 100 pull @ 1:45 or r=15
      • breathe 3/5 by 50’s
    • 2 x 50 swim @ 1:10 or r=25
      • 25 easy/25 fast
  • Stroke Count Set-
    • 12 x 50 swim @ 1:10 or r=20
      • choose one stroke for each set of 3 x 50
      • golf score = time + # of strokes
      • lowest score wins!
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 200 kick
    • 100 pull
  • Pull Set-
    • 8 x 50 pull @ 1:10 or r=15
      • 25 breast/25 free
  • Fly Swim Set-
    • 20 x 25 swim @ 40 or r=15
      • 4 x through:
        • 3 strokes fly, easy free
        • 4 strokes fly, easy free
        • 5 strokes fly, easy free
        • all fly
        • all free
  • Combo Swim Set-
    • 500 “long axis” swim:  50 back/50 free
  • Speed Set-
    • 12 x 25 swim @ 45 or r=20
      • 4 x through:
        • DPS
        • build
        • fast
  • Cool-down-
    • 200 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ r=10
      • alt. 25 kick/25 swim, 25 drill/25 swim
  • Main Set-
    • 3 x through:
      • 4 x 50 swim @ r=10
        • #1=25 easy/25 fast
        • #2=25 fast/25 easy
        • #3=50 easy
        • #4=50 fast (90%)
      • 2 x 50 swim (fast, 95%) @ r=30
      • 1 x 100 swim (build) @ r=10
      • 1 x 50 swim (easy) @ r=60
  • Cool-down-
    • 150 choice

Total = 2500

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

April 21-25, 2014

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Workouts off the beaten path: April 14-18, 2014

Workouts for April 14-18, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Main Set-
    • 4 x 100 pull @ 1:45 or r=15
      • moderately-fast tempo
    • 1 x 400 swim @ 6:30 or r=30
      • DPS
    • 2 x 200 pull @ 3:15 or r=15
      • moderate effort
    • 2 x 200 swim @ 3:15 or r=15
      • moderate effort
    • 1 x 400 pull @ 6:30 or r=30
      • DPS
    • 4 x 100 swim @ 1:45 or r=15
      • moderately-fast tempo
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 50’s
  • IM Set A-
    • 16 x 75 swim @ 1:40 or r=20
      • 4 x through:
        • 50 fly/25 back
        • 50 back/25 breast
        • 50 breast/25 free
        • 50 free/25 fly
  • IM Set B-
    • 12 x 25 swim @ 40 or r=10
      • 100 IM order
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 5 x 50 drill @ 1:00 or r=10
  • Main Set-
    • 1 x 400 swim @ 6:30 or r=30
      • extra 30 seconds rest
        • 2 x 300 swim @ 5:00 or r=30
          • extra 30 seconds rest
            • 3 x 200 swim @ 3:20 or r=20
              • extra 30 seconds rest
                • 4 x 100 swim @ 1:40 or r=10
                  • extra 30 seconds rest
                    • 5 x 50 swim @ 50 or r=5
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 choice
  • Main Set-
    • 1 x 500 pull @ 8:00 or r=30
      • breathe 3/5/3/5/3 by 100’s
    • 20 x 25 kick @ 45 or r=10
      • 2 x 25 stroke
      • 2 x 25 choice
    • 2 x 250 swim @ 5:00 or r=20
      • 50 free/50 stroke/50 free/50 stroke/50 free
    • 10 x 50 swim @ 1:00 or r=10
      • 2 x 50 stroke
      • 2 x 50 choice
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 6 x [25 swim/25 kick/50 drill]
  • Warm-up Set A-
    • 8 x 25 [25 scull/25 pull] @ r=5
  • Warm-up Set B-
    • 12 x 25 @ 40 or r=10
      • 25 drill/25 build
  • Main Set A-
    • 10 x 50 swim @ 1:00 or r=10-20
      • odd 50’s:  best 200 pace + 1 second
      • even 50’s:  easy
  • Recovery Set-
    • 8 x 25 scull with free kick @ r=5
  • Main Set B-
    • 10 x 25 swim @ 40 or r=20
      • odd 25’s:  best 100 pace + 1 second
      • even 25’s:  easy
  • Recovery-
    • 2 x [25 scull/25 glide/25 pull]
  • Cool-down-
    • 300 swim:  ascend pace by 100’s

Total = 2500

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

4 14 2014-distance free-pace
4 15 2014-IM
4 16 2014-mid-distance free-pace
4 17 2014-stroke
4 18 2014-speed

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Workouts off the beaten path: April 7-11, 2014

Workouts for April 7-11, 2014

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

Monday: Distance Freestyle/Pace

  • Warm-up-
    • 300 choice
  • Warm-up Set-
    • 4 x 50 swim @ 1:00 or r=15
      • 25 easy/25 build
      • 25 build/25 easy
  • Main Set-
    • 2 x through [descend pace as swims get shorter]:
      • 1 x 400 swim @ 6:30 or r=30
        • 2 x 200 swim @ 3:20 or r=20
          • 4 x 100 swim @ 1:40 or r=10
            • extra 60 seconds rest
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday: IM

  • Warm-up-
    • 300 swim
    • 200 kick
  • Warm-up Sets:
    • 8 x 25 [25 drill/25 swim] @ r=10
    • 200 pull: breathe 3/5 by 25’s
  • Main Set-
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:10 or r=20
      • 25 fly/25 back
    • extra 30 seconds rest
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:10 or r=20
      • 25 back/25 breast
    • extra 30 seconds rest
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:10 or r=20
      • 25 breast/25 free
    • extra 60 seconds rest
    • 12 x 25 swim @ 40 or r=10
      • 100 IM order
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 2 x 100 [25 drill/25 swim] @ r=15
    • 4 x 50 pull @ r=10
    • 8 x 25 [25 scull/25 pull] @ r=5
  • Main Set-
    • 1 x 300 swim @ 5:00 or r=30
      • 2 x 150 swim @ 2:30 or r=20
        • 4 x 75 swim @ 1:30 or r=15
          • 6 x 50 swim @ 55 or r=10
        • 4 x 75 swim @ 1:30 or r=15
      • 2 x 150 swim @ 2:30 or r=20
    • 1 x 300 swim @ 5:00 or r=30
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday: Stroke

  • Warm-up-
    • 200 swim
    • 200 [25 drill/25 swim]
    • 200 [50 kick/50 swim]
  • Warm-up Set-
    • 8 x 50 pull @ 1:05 or r=10
      • 25 breast/25 free
  • Stroke Set A-
    • 4 x 200 swim @ 3:45 or r=30
      • #1: 200 free
      • #2: 150 free/50 stroke
      • #3: 50 free/50 stroke/50 free/50 stroke
      • #4: 100 free/100 stroke
  • Stroke Set B-
    • 8 x 50 swim @ 1:10 or r=15
      • stroke
      • descend times 1-4, 5-8
  • Stroke Set C-
    • 8 x 25 swim @ 40 or r=10
      • stroke
      • descend times 1-4, 5-8
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday: Speed

  • Warm-up-
    • 600 choice
  • Warm-up Set-
    • 12 x 25 build @ r=10
  • Speed Set A-
    • 12 x 50 swim
      • 3 x through:
        • 1 x 50 @ 60 or r=15
        • 1 x 50 @ 55 or r=10
        • 1 x 50 @ 50 or r=5
        • 1 x 50 @ 45 or r=2-3
  • Recovery Set-
    • 12 x 25 swim or pull @ r=10
  • Speed Set B-
    • 12 x 25 swim
      • 3 x through:
        • 1 x 25 @ 35 or r=10
        • 1 x 25 @ 30 or r=7-8
        • 1 x 25 @ 25 or r=4-5
        • 1 x 25 @ 20 or r=2
  • Cool-down-
    • 12 x 25 swim or pull @ r=10

Total = 2500

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

4 7 2014-distance free-pace
4 8 2014-IM
4 9 2014-mid-distance free-pace
4 10 2014-stroke
4 11 2014-speed