Daily Archives: September 12, 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

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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

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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

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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

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September 15-19, 2014