Monthly Archives: September 2014

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Workouts off the beaten path: September 29-October 3, 2014

Workouts for September 29-October 3, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
  • Warm-up Set-
    • 2 x through:
      • 25 top scull @ 45 or r=10
      • 25 middle scull @ 45 or r=10
      • 25 bottom scull @ 45 or r=15
      • 25 10-beat free @ 45 or r=15
  • Main Set-
    • 2 x 300 pull @ 5:00 or r=30
      • breathe 3/5/3/5/3/5 by 50’s
    • 4 x 150 swim @ 2:40 or r=20
      • descend times 1-4
    • 8 x 75 @ 1:30 or r=15
      • build 3rd 25 of each 75
    • 12 x 50 swim @ 55 or r=10
      • hold 400 meter (or 500 yard) pace
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 8 x 50 (25 drill/25 swim) @ r=10
  • Main Set-
    • 2 x through:
      • 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 @ 2:30 or r=45
      • 25 back @ 40 or r=10
        • 25 back/25 breast @ 1:10 or r=20
          • 25 back/25 breast/25 free @ 1:40 or r=20
            • 100 IM @ 2:30 or r=45
      • 25 breast @ 40 or r=10
        • 25 breast/25 free @ 1:10 or r=20
          • 25 breast/25 free/25 fly @ 1:40 or r=20
            • 100 IM @ 2:30 or r=45
  • Kick Set-
    • 200 kick @ r=30
      • every 3rd length fast!
    • 4 x 25 kick @ r=10
      • fast feet!
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
  • Warm-up Set-
    • 12 x 25 @ 45 or r=15
      • 25 r-arm free
      • 25 l-arm free
      • 25 DPS free
  • Main Set-
    • 2 x through:
      • 400 pull @ 6:30 or r=30
        • moderate effort, breathe 3/4/5/3 by 100’s
      • 2 x 200 swim @ 3:20 or r=20
        • push 3rd 50 of each 200
      • 4 x 100 swim @ 1:45 or r=15
        • descend times 1-4
  • Cool-down-
    • 100 swim

Total = 3000

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

Thursday:  IM

  • Warm-up-
    • 500 choice-
  • Freestyle Set-
    • 8 x 50 @ 1:05 or r=15
      • 25 10-beat free/25 free
      • 25 right-arm free/25 free
      • 25 left-arm free/25 free
      • 25 drill of choice/25 free
  • Breaststroke Set-
    • 16 x 25 @ 45 or r=15
      • 25 3 kicks, 1 pull breast
      • 25 cobra breast
      • 25 3 up, 3-down breast
      • 25 breast
  • Backstroke Set-
    • 8 x 50 @ 1:10 or r=15
      • 25 10-beat back/25 back
      • 25 right-arm back/25 back
      • 25 left-arm back/25 back
      • 25 drill of choice/25 back
  • Fly Set-
    • 16 x 25 @ 45 or r=10
      • 25 single-arm fly
      • 25 4-beat fly
      • 12.5 fly/12.5 free
      • 12.5 free/12.5 fly
  • Cool-down-
    • 400 swim:  ascend 100’s

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 400 swim
  • Main Set-
    • 2 x through:
      • 200 pull @ 3:30 or r=30
        • moderate effort
      • 2 x 100 swim @ 1:50 or r=20
        • 2nd 100 faster than 1st 100
      • 2 x 50 kick @ 1:30 or r=20
        • negative split
      • 12 x 25 swim @ 45 or r=20
        • moderate – hard effort
  • Speed Set-
    • 16 x 25 @ 40 or r=10-15
      • 25 easy/25 fast
  • Cool-down-
    • 100 swim

Total = 2500

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

September 29-October 3, 2014

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Workouts off the beaten path: September 22-26, 2014

Workouts for September 22-26, 2014

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

Monday:  Distance Freestyle/Pace

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

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 8 x 50 pull @ 1:05 or r=10
      • 25 stroke/25 free
  • Stroke Set A-
    • 4 x through (1 round each stroke):
      • 4 x 25 swim @ 45 or r=15
      • 1 x 100 swim @ 2:15 or r=30
  • Recovery Set-
    • 4 x (25 scull/25 glide/25 pull)
  • Stroke Set B-
    • 4 x through (1 round each stroke):
      • 2 x 25 swim @ 45 or r=15
      • 1 x 50 swim @ 1:15 or r=20
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ 1:00 or r=10
      • 25 drill/25 swim
  • Pace Set A-
    • 4 x 200 swim @ 3:20 or r=20
      • #1:  push 4th 50
        • #2:  push 3rd 50
          • #3:  push 2nd 50
            • #4:  push 1st 50
  • Recovery Set-
    • 8 x 50 @ r=10
      • alt. 50 kick, 50 swim
  • Pace Set B-
    • 4 x 100 swim @ 1:45 or r=15
      • #1:  push 4th 25
        • #2:  push 3rd 25
          • #3:  push 2nd 25
            • #4:  push 1st 25
  • Speed Set-
    • 12 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 300 kick
    • 200 pull
  • Warm-up Set-
    • 6 x 50 @ 1:05 or r=15
      • 25 drill/25 build
  • Main Set-
    • 4 x through (choose one stroke per round):
      • 1 x 75 swim @ 1:45 or r=30
        • 2 x 50 swim @ 1:15 or r=20
          • 4 x 25 swim @ 45 or r=15
  • Kick Set-
    • 300 kick:  every 3rd length fast!
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 3 x through:
      • 2 x 50 @ 1:00 or r=10
        • 25 drill/25 swim
      • 4 x 25 @ 40 or r=10
        • 25 drill/25 swim
  • Main Set-
    • 4 x 75 swim @ 2:00 or r=60
      • all fast!
    • 200 easy
    • 4 x 50 swim @ 1:30 or r=50
      • all fast!
    • 200 easy
    • 4 x 25 swim @ 1:00 or r=40
      • all fast!
    • 200 easy
  • Cool-down-
    • 4 x 25 @ r=5
      • 25 scull/25 pull

Total = 2500

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

September 22-26, 2014

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Workouts off the beaten path: September 15-19, 2014

Workouts for September 15-19, 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
  • Pull Set-
    • 600 pull:  breathe 3/5/3/5/3/5 by 100’s
  • Pace Set A-
    • 4 x 150 swim @ 2:30 or r=15
      • descend times 1-4
  • Kick Set-
    • 200 kick:  moderate effort
  • Pace Set B-
    • 8 x 75 swim @ 1:20 or r=15
      • descend times 1-4, 5-8
  • Cool-down-
    • 16 x 25 swim @ 35 or r=10
      • descend stroke count 1-4, 5-8, 9-12, 13-16

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 6 x 50 @ r=10
      • 25 scull/25 pull
  • Kick Set-
    • 4 x 75 kick @ r=15
      • IM order
  • Main Set-
    • Set borrowed from Bill Sweetenham:
      • 150 swim @ 3:10 or r=20
        • 50 back/50 breast/50 free
      • 2 x 50 swim @ 1:10 or r=20
        • #1 50 fly, #2 25 fly/25 back
      • 150 swim @ 3:10 or r=20
        • 50 back/50 breast/50 free
      • 2 x 50 swim @ 1:10 or r=20
        • #1 50 back, #2 25 back/25 breast
      • 150 swim @ 3:10 or r=20
        • 50 back/50 breast/50 free
      • 2 x 50 swim @ 1:10 or r=20
        • #1 50 breast, #2 25 breast/25 free
      • 150 swim @ 3:10 or r=20
        • 50 back/50 breast/50 free
      • 2 x 50 free @ 1:00 or r=15
  • Cool-down-
    • 300 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
    • 200 pull, 2 x 50 pull @ r=10
  • Main Set-
    • 300 free @ 5:00 or r=30
      • even split
    • 2 x 50 best stroke @ 1:10 or r=20
      • 25 build/25 DPS
    • 300 free @ 5:00 or r=30
      • negative split by 2 seconds
    • 2 x 50 best stroke @ 1:10 or r=20
      • 25 build/25 DPS
    • 300 free @ 5:00 or r=30
      • negative split by 4 seconds
    • 2 x 50 best stroke @ 1:10 or r=20
      • 25 build/25 DPS
    • 300 free @ 5:00 or r=30
      • negative split by 6 seconds
    • 2 x 50 best stroke @ 1:10 or r=20
      • 25 build/25 DPS
  • Kick Set-
    • 300 kick:  25 easy/25 fast
  • Cool-down-
    • 200:  25 scull/25 pull

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Drill Set-
    • 10 x 25 drill @ 45 or r=15
      • 25 short axis stroke/25 long axis stroke
  • Stroke Set A-
    • 10 x 50 swim @ 1:10 or r=15
      • 50 short axis stroke/50 long axis stroke
  • Pull Set-
    • 500 pull:  breathe 3/5/3/5 by 100’s
  • Stroke Set B-
    • 10 x 50 swim @ 1:10 or r=15
      • 25 short axis stroke/25 long axis stroke
  • Stroke Set C-
    • 10 x 25 swim @ 45 or r=15
      • 25 short axis stroke/25 long axis stroke
  • Cool-down-
    • 100 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 2 x 25 swim @ r=10
    • 200 kick
    • 2 x 25 kick @ r=10
  • Warm-up Set-
    • 8 x 25 @ r=10
      • 25 drill/25 build
  • Main Set-
    • 12 x 50 swim @ 1:10 or r=25
      • evens:  25 max speed/25 DPS
      • odds:  25 DPS/25 max speed
    • 200 easy
    • 8 x 50 swim @ 1:05 or r=20
      • evens:  25 max speed/25 DPS
      • odds:  25 DPS/25 max speed
    • 200 easy
    • 4 x 50 swim @ 1:00 or r=15
      • evens:  25 max speed/25 DPS
      • odds:  25 DPS/25 max speed
  • Cool-down-
    • 100 choice

Total = 2500

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

September 15-19, 2014

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Workouts off the beaten path: September 8-12, 2014

Workouts for September 8-12, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 4 x through:
      • 2 x 50 pull @ 55 or r=10
      • 2 x 25 pull @ 30 or r=5
  • Main Set-
    • @ 20 seconds rest between swims:
      • 50
        • 100
          • 150
            • 200
              • 250
                • 300
              • 250
            • 200
          • 150
        • 100
      • 50
  • Cool-down-
    • 8 x 25 swim @ r=10
      • ascend times 1-8

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 300 swim
  • Warm-up Set-
    • 12 x 25 @ r=10
      • 25 scull/25 drill/25 swim
  • Pull Set-
    • 8 x 75 pull @ 1:40 or r=15
      • 25 free/25 breast/25 free
  • IM Set A-
    • 8 x 75 swim @ 1:45 or r=20
      • odd 75’s:  25 fly/25 back/25 breast
      • even 75’s:  25 back/25 breast/25 free
  • IM Set B-
    • 20 x 25 swim @ 40 or r=10
      • 100 IM order
  • Cool-down-
    • 200 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Pace Set A-
    • 3 x through:
      • 1 x 200 pull @ 3:30 or r=30
        • moderate effort
      • 1 x 150 swim @ 2:45 or r=20
        • 50 build/50 DPS/50 build
      • 1 x 100 pull @ 1:45 or r=20
        • negative split
      • 1 x 50 swim @ 1:00 or r=15
        • negative split
  • Pace Set B-
    • 5 x through:
      • 1 x 50 swim @ 1:00 or r=15
      • 2 x 25 swim @ 30 or r=10
        • equal to or faster than 50 pace
  • Kick Set-
    • 300 kick:  every 3rd length fast!
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Kick Set-
    • 8 x 50 kick @ 1:30 or r=20
      • choose 1 stroke for each set of 4 x 50
      • descend times 1-4, 5-8
  • Drill Set A-
    • 10 x 25 drill @ 45 or r=10
      • head-up cobra drill with fins or alternative drill
  • Swim Set-
    • 8 x 50 swim @ 1:30 or r=30
      • choose 1 stroke
      • keep stroke count consistent
      • best possible average for 8 x 50
  • Pull Set-
    • 400 pull:  breathe every 3rd stroke
  • Drill Set B-
    • 10 x 25 drill @ 45 or r=10
      • head-up cobra drill with fins or alternative drill
  • Cool-down-
    • 200 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 choice
    • 200 swim
  • Warm-up Set-
    • 12 x 25 @ r=15
      • 25 kick/25 swim
  • Speed Set A-
    • 10 x 50 swim @ 1:15 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

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

September 8-12, 2014