Monthly Archives: July 2014

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Workouts off the beaten path: July 28-August 1, 2014

Sorry for the delay (I worked a 3-day swim meet and completely forgot to post this)!!

Workouts for July 28-August 1, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 100 choice
  • Warm-up Set-
    • 8 x 25 @ r=5
      • 25 scull/25 pull
  • Main Set-
    • 2nd repeat faster than 1st repeat:
      • 2 x 500 swim or pull @ 7:30 or r=30
        • 2 x 400 swim or pull @ 6:30 or r=30
          • 2 x 300 swim or pull @ 4:45 or r=15
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • Kick Set-
    • 10 x 50 kick @ 1:30 or r=15
      • 1 x 50 free
      • 2 x 50 breast
      • 3 x 50 back
      • 4 x 50 fly
  • Pull Set-
    • 10 x 50 pull @ 1:10 or r=15
      • 25 breast/25 free
  • Swim Set-
    • 10 x 100 IM @ 2:20 or r=30
      • choose one stroke each time to drop
      • choose one stroke each time to double-up
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
    • 8 x 50 [25 kick/25 swim] @ r=10
  • Main Set-
    • Swim as one continuous set:
      • 4 x 100 pull @ 1:45 or r=15
        • 1 x 200 swim @ 3:30 or r=30
      • 3 x 100 pull @ 1:40 or r=10
        • 1 x 200 swim @ 3:30 or r=30
      • 2 x 100 pull @ 1:35 or r=5
        • 1 x 200 swim @ 3:30 or r=30
      • 1 x 100 pull @ 1:30 or r=5
  • Race Pace Set-
    • 8 x 50 swim @ 1:05 or r=20
      • 4 x thru:
        • 25 easy/25 fast
        • 25 fast/25 easy
  • Cool-down-
    • 8 x 25 scull/swim @ r=5

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 choice
  • Main Set-
    • 1 x 400 pull @ 6:45 or r=45
      • breathe 3/5/3/5 by 100’s
    • 16 x 25 kick @ 45 or r=15
      • 2 x 25 stroke
      • 2 x 25 free
    • 2 x 200 swim @ 4:00 or r=30
      • 50 stroke/50 free/50 stroke/50 free
    • 8 x 50 kick @ 1:30 or r=20
      • 2 x 50 stroke
      • 2 x 50 free
    • 4 x 100 pull @ 2:00 or r=20
      • 50 stroke/50 free
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 choice
  • Warm-up Set-
    • 20 x 25 @ r=15
      • 25 kick/25 drill
  • Speed Set A-
    • 10 x 50 swim @ 1:30 or r=30
      • 25 build/25 fast
  • Recovery-
    • 200 swim
  • Speed Set B-
    • 10 x 25 swim @ 45 or r=20
      • 25 build/25 fast
  • Recovery-
    • 200 swim
  • Speed Set C-
    • 10 x 25 swim @ 45 or r=20
      • 25 build/25 fast
  • Cool-down-
    • 200 choice

Total = 2500

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

July 28-August 1, 2014

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

Workouts for July 21-25, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
  • Main Set-
    • 1 x 500 pull @ 7:30 or r=30
      • breathe 3/4/5/4/3 by 100’s
        • 2 x 250 swim @  4:15 or r=30
          • negative split
            • 1 x 400 pull @  6:30 or r=30
              • breathe 3/5/3/5 by 100’s
                • 2 x 200 swim @  3:20 or r=20
                  • negative split
    • 1 x 300 pull @  4:50 or r=20
      • breathe 3/5/7 by 50’s
        • 2 x 150 swim @  2:30 or r=15
          • negative split
            • 1 x 200 pull @ 3:20 or r=20
              • breathe 3/5 by 50’s
                • 2 x 100 swim @ 1:40 or r=10
                  • negative split
  • Cool-down-
    • 4 x 25 glide stroke @ r=5

Total = 3100

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

Tuesday:  IM

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 16 x 25 @ 45 or r=15
      • 25 kick/25 drill
      • IM order
  • Main Set-
    • 1 x 200 IM @ 4:00 or r=40
    • 4 x 50 swim @ 1:10 or r=20
      • 25 fly/25 back
    • 1 x 200 IM @ 4:00 or r=40
    • 4 x 50 swim @ 1:10 or r=20
      • 25 back/25 breast
    • 1 x 200 IM @ 4:00 or r=40
    • 4 x 50 swim @ 1:10 or r=20
      • 25 breast/25 free
  • Recovery Set-
    • 8 x 25 @ r=5
      • 25 scull/25 pull
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 6 x 50 pull @ 55 or r=10
      • breathe 3/5/7 by 50’s
  • Main Set-
    • 3 x through:
      • 200 swim (moderate pace) @ 3:30 or r=30
        • 150 swim (faster pace) @ 2:45 or r=30
          • 100 swim (faster pace) @ 1:45 or r=15
            • 50 swim (stroke, moderate pace) @ 1:30 or r=30
  • Recovery Set-
    • 4 x (25 scull/25 glide stroke/25 pull)
  • Speed Set-
    • 8 x 25 swim @ 45 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 500 choice
  • Stroke Set A-
    • 10 x 50 stroke @ 1:10 or r=15
      • 25 drill/25 swim
  • Main Set-
    • 3 x through (one stroke per round):
      • 2 x 75 @ 1:45 or r=20
        • 25 kick/25 drill/25 swim
      • 2 x 75 swim @ 1:45 or r=30
        • build
  • Stroke Set B-
    • 10 x 50 swim @ 1:00 or r=10
      • 25 free/25 stroke
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 3 x [125 swim/75 drill]
  • Warm-up Set-
    • 4 x through:
      • 1 x 50 @ 1:00 or r=15
        • 25 drill/25 swim
      • 4 x 25 build @ 40 or r=10
  • Speed Set A-
    • 8 x 50 swim @ 1:10 or r=20
      • odd 50’s:  DPS/stroke count
      • even 50’s:  build by 12.5’s
  • Speed Set B-
    • 4 x 3 x 25 swim @ 45 or r=20
      • #1 of each set:  DPS
      • #2:  @ 200 race pace, hold same # strokes
      • #3:  @ max speed, hold same # strokes
  • Speed Set C-
    • 8 x 50 swim @ 1:10 or r=20
      • odd 50’s:  DPS/stroke count
      • even 50’s:  build by 12.5’s
  • Cool-down-
    • 200 swim

Total = 2500

+++++++++++++++++++++++++
July 21-25, 2014

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

Workouts for July 14-18, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 10 x 50 pull @ 55 or r=10
      • breathe 3/4/5/6/7 by 50’s
  • Main Set A-
    • 2 x 500 swim @ 8:00 or r=30
      • 25 easy/25 fast/50 easy/50 fast/75 easy/75 fast/100 easy/100 fast
  • Main Set B-
    • 4 x 250 swim @ 4:00 or r=20
      • 50 easy/50 fast/50 easy/50 fast/25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3100

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

Tuesday:  IM

  • Warm-up-
    • 600 choice
  • IM Kick Set-
    • 8 x 50 kick @ 1:30 or r=20
      • 2 of each stroke
  • IM Drill Set-
    • 16 x 25 @ 45 or r=15
      • 25 drill/25 swim
      • 2 of each stroke
  • Main Set-
    • 25 fly @ 40 or r=10
      • 25 fly/25 back @ 1:10 or r=20
        • 25 fly/25 back/25 breast @ 1:40 or r=20
          • 100 IM @ 2:10 or r=30
        • 25 fly/25 back/25 breast @ 1:40 or r=20
      • 25 fly/25 back @ 1:10 or r=20
    • 25 fly @ 40 or r=10
    • 100 easy @ 3:00
    • 25 free @ 30 or r=10
      • 25 breast/25 free @ 1:10 or r=20
        • 25 back/25 breast/25 free @ 1:40 or r=20
          • 100 IM @ 2:10 or r=30
        • 25 back/25 breast/25 free @ 1:40 or r=20
      • 25 breast/25 free @ 1:10 or r=20
    • 25 free @ 30 or r=10
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 4 x 50 kick @ r=10
  • Warm-up Set A-
    • 8 x 75 pull @ 1:20 or r=10
      • breathe 3/5/3 by 25’s
  • Warm-up Set B-
    • 8 x 50 @ 1:20 or r=20
      • first 1/3 of each 25 is underwater dolphin kick
  • Main Set-
    • 10 x 125 swim @ 2:30 or r=30
      • 2 x through:
        • push last 25
          • push last 50
            • push last 75
              • push last 50
                • push last 25
  • Speed Set-
    • 8 x 25 swim @ 45 or r=20
      • 25 easy/25 fast
  • Cool-down-
    • 150 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 500 choice
  • Stroke Kick Set-
    • 10 x 25 kick @ r=15
      • fly, back, or breast
  • Pull Set-
    • 500 pull
      • breathe 3/5/7/5/3 by 100’s
  • Stroke Drill Set-
    • 10 x 25 drill @ r=10
      • fly, back, or breast
  • Turn Set-
    • 250 swim
      • moderate
      • no breathing in/out of turns
  • Stroke Swim Set-
    • 10 x 25 swim @ r=15
      • fly, back, or breast
  • Cool-down-
    • 500 pull
      • breathe 3/5/3/5/3 by 100’s

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 2 x 50 [25 drill/25 swim] @ r=10
    • 200 kick
    • 2 x 50 [25 kick/25 swim] @ r=10
    • 200 pull
    • 2 x 50 [25 drill or kick/25 swim] @ r=10
  • Warm-up Set-
    • 4 x 75 (25 kick/25 drill/25 build) @ r=15
  • Main Set-
    • 8 x 50 free @ 55 or r=10
      • fastest possible average
    • 100 swim or pull easy @ 3:00
    • 6 x 50 “stroke” @ 1:10 or r=20
      • fastest possible average
    • 100 swim or pull easy @ 3:00
    • 4 x 50 free @ 1:00 or r=20
      • fastest possible average
    • 100 swim or pull easy @ 3:00
    • 2 x 50 “stroke” @ 1:20 or r=30
      • fastest possible average
  • Cool-down-
    • 100 choice

Total = 2600

+++++++++++++++++++++++++
July 14-18, 2014

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

Workouts for July 7-11, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Main Set-
    • 400 pull @ 7:00 or r=60
      • breathe 3/5/3/5 by 100’s
    • 4 x 50 kick @ 1:30 or r=20
      • 25 easy/25 fast
    • 2 x 200 swim @ 3:30 or r=30
      • negative split
    • 4 x 100 pull @ 1:45 or r=15
      • descend times 1-4
    • 1 x 200 kick @ 5:00 or r=30
      • negative split
    • 8 x 50 swim @ 55 or r=10
      • descend times 1-4, 5-8
    • 16 x 25 swim @ 35 or r=10
      • descend times 1-4, etc.
  • Cool-down-
    • 200:  25 scull/25 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 2 x (125 swim, 125 drill or kick)
  • Warm-up Set-
    • 12 x 50 drill @ 1:10 or r=10
      • 4 x 50 25 fly/25 back
      • 4 x 50 25 back/25 breast
      • 4 x 50 25 breast/25 free
  • IM Set A-
    • 6 x 75 swim @ 1:40 or r=20
      • 2 x through:
        • 50 fly/25 back
        • 50 back/25 breast
        • 50 breast/25 free
  • Recovery Set-
    • 450 pull:  breathe 3/5/3 by 50’s
  • IM Set B-
    • 6 x 50 swim @ 1:05 or r=15
      • 2 x through:
        • 25 fly/25 back
        • 25 back/25 breast
        • 25 breast/25 free
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
  • Warm-up Set A-
    • 8 x 25 kick @ 45 or r=10
  • Warm-up Set B-
    • 6 x 50 @ 1:00 or r=10
      • 25 drill/25 swim
  • Main Set-
    • 3 x through:
      • 2 x 100 pull @ 1:45 or r=15
        • moderate effort
      • 4 x 50 @ 1:00 or r=10
        • 25 10-beat free/25 free
      • 1 x 200 free @ 3:30 or r=30
        • descend times 1-3
  • Speed Set-
    • 8 x 25 swim @ 40 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Warm-up Set A-
    • 8 x 25 @ r=5
      • 25 scull/25 pull
  • Warm-up Set B-
    • 8 x 50 @ 1:05 or r=15
      • 25 stroke drill/25 stroke
      • 25 free drill/25 free
  • Main Set-
    • 2 x through:
      • 300 swim @ 5:15 or r=45
        • all free
      • 200 swim @ 3:45 or r=30
        • 50 stroke/50 free/50 stroke/50 free
      • 100 swim @ 2:00 or r=20
        • 50 stroke/50 free
      • 50 swim @ 1:15 or r=30
        • 25 stroke/25 free
  • Cool-down-
    • 200:  25 kick/25 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 10 x 25 @ 45 or r=15
      • 25 drill/25 build
  • Main Set-
    • 2 x 150 swim @ 3:00 or r=60
      • 90% effort
    • 1 x 200 swim @ 4:30 or r=60
      • ½ speed (recovery pace)
    • 4 x 75 swim @ 1:45 or r=45
      • 90% effort
    • 1 x 200 swim @ 4:30 or r=60
      • ½ speed (recovery pace)
    • 6 x 50 swim @ 1:30 or r=45
      • 90% effort
    • 1 x 200 swim @ 4:30 or r=60
      • ½ speed (recovery pace)
  • Cool-down-
    • 10 x 25 swim @ 45 or r=15
      • ascend pace

Total = 2500

+++++++++++++++++++++++++
July 7-11, 2014