Daily Archives: May 2, 2014

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Workouts off the beaten path: May 5-9, 2014

Workouts for May 5-9, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 choice
  • Warm-up Set-
    • 4 x 50 @ r=10
      • 25 drill/25 swim
  • Main Set-
    • 4 x 150 pull @ 2:30 or r=15
      • build pace in each 150
    • extra 30 seconds rest
    • 1 x 600 swim @ 10:00 or r=60
      • negative split
    • 3 x 200 pull @ 3:20 or r=20
      • breathe 3/5/3/5 by 50’s
      • moderate pace
    • 2 x 300 swim @ 4:30 or r=30
      • descend times 1-2
      • pace should be faster than 600 pace
  • Cool-down-
    • 100 choice

Total = 3000

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Tuesday:  IM

  • Warm-up-
    • 600 choice
  • Warm-up Set-
    • 2 x through:
      • 4 x 25 kick @ 45 or r=10
      • 4 x 50 swim @ 1:00 or r=15
  • IM Set A-
    • 12 x 50 @ 1:10 or r=15
      • 4 x through:
        • 12.5 scull with flutter kick/12.5 fly/25 back
        • 12.5 scull with flutter kick/12.5 back/25 breast
        • 12.5 scull with flutter kick/12.5 breast/25 free
  • IM Set B-
    • 24 x 25 stroke @ 45 or r=15
      • 25 drill/25 swim
      • 6 each stroke, IM order
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 4 x 50 [25 drill/25 swim] @ r=10
    • 4 x 25 [25 scull/25 glide stroke] @ r=5
    • 4 x 25 build @ r=10
  • Main Set-
    • 1 x 400 pull @ 7:00 or r=60
      • moderate pace
    • 4 x 100 swim @ 1:45 or r=15
      • negative split
    • 1 x 300 pull @ 5:15 or r=45
      • moderate pace
    • 4 x 75 swim @ 1:30 or r=15
      • build
    • 1 x 200 pull @ 3:30 or r=30
      • moderate pace
    • 4 x 50 swim @ 1:00 or r=15
      • negative split
    • 1 x 100 pull @ 2:00 or r=30
      • moderate pace
    • 4 x 25 swim @ 40 or r=15
      • fast
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 25 drill @ r=10
      • 2 of each stroke
  • IM Set A-
    • 8 x 75 @ 2:00 or r=15-30
      • Choose 1 or 2 strokes:
        • 75 kick
        • 50 kick/25 swim
        • 25 kick/50 swim
        • 75 swim
        • 75 swim
        • 50 swim/25 kick
        • 25 swim/50 kick
        • 75 kick
  • IM Set B-
    • 8 x 50 swim @ 1:10 or r=15
      • 25 back/25 breast
  • IM Set C-
    • 16 x 25 swim @ 30 or r=5
      • 100 IM order
  • Cool-down-
    • 200 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
  • Stroke Count Set A-
    • 12 x 50 swim
    • 2 @ 1:00, 1 @ 1:15
      • Stroke count set, each set is 3 x 50:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, maintain same # of strokes
        • #3: max. speed, maintain same # of strokes
  • Pull Set-
    • 400 pull:  breathe 3/5/3/5 by 100’s
  • Stroke Count Set B-
    • 12 x 25 swim @ 45 or r=15
      • Stroke count set, each set is 3 x 25:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, maintain same # of strokes
        • #3: max. speed, maintain same # of strokes
  • Cool-down-
    • 4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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May 5-9, 2014