Monthly Archives: October 2014

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Workouts off the beaten path: November 3-7, 2014

Workouts for November 3-7, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
  • Drill Set A-
    • 6 x 50 @ r=15
      • 25 drill/25 swim
  • Main Set-
    • 400 pull @ 6:40 or r=40
      • 300 swim @ 5:00 or r=30
        • 200 pull @ 3:20 or r=20
          • 100 swim @ 1:40 or r=10
      • 300 swim @ 5:00 or r=30
        • 200 pull @ 3:20 or r=20
          • 100 swim @ 1:40 or r=10
        • 200 pull @ 3:20 or r=20
          • 100 swim @ 1:40 or r=10
          • 100 swim @ 1:40 or r=10
  • Drill Set B-
    • 6 x 50 @ r=15
      • 25 drill/25 swim
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ 1:10 or r=15
      • 25 kick/25 drill
  • Main Set-
    • 4 x through:
      • 100 IM @ 2:20 or r=30
      • 3 x 50 swim @ 1:00 or r=10
        • 25 fly/25 back
        • 25 back/25 breast
        • 25 breast/25 free
      • 2 x 25 easy freestyle @ r=10
      • 1 minute between rounds
  • Drill Set-
    • 4 x 50 @ 1:05 or r=15
      • 25 drill/25 swim
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Main Set-
    • 3 x 200 pull @ 3:20 or r=20
      • DPS
    • 6 x 50 swim @ 1:00 or r=15
      • negative split
    • 2 x 200 pull @ 3:20 or r=20
      • DPS
    • 6 x 50 swim @ 1:00 or r=15
      • push first 30 meters
    • 1 x 200 pull @ 3:20 or r=20
      • DPS
    • 6 x 50 swim @ 1:00 or r=15
      • push turn and finish
  • Cool-down-
    • 20 x 25 @ r=5
      • 25 top scull/25 glide
      • 25 middle scull/25 glide
      • 25 bottom scull #1/25 glide
      • 25 bottom scull #2/25 glide
      • 25 squiggly lines scull/25 glide

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
  • Warm-up Set-
    • 16 x 25 @ 45 or r=15
      • 25 kick
      • 25 drill
      • 25 build
      • 25 DPS
  • Main Set-
    • 2 x through:
      • 200 free @ 3:30 or r=30
      • 2 x 100 stroke @ 2:15 or r=30
      • 4 x 50 free @ 1:00 or r=15
      • 8 x 25 stroke @ 45 or r=15
      • extra 30 seconds rest
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 600 choice
  • Warm-up Set-
    • 8 x 25 build @ r=10
  • Main Set A-
    • 8 x 100 swim @ 1:50 or r=20
      • #1/#5:  push 4th 25
      • #2/#6:  push 3rd 25
      • #3/#7:  push 2nd 25
      • #4/#8:  push 1st 25
  • Recovery Set-
    • 8 x 25 swim @ r=10
  • Main Set B-
    • 4 x 100 swim @ 2:00 or r=30
      • push last 50
      • push middle 50
      • push first 50
      • push first and last 25’s
  • Cool-down-
    • 12 x 25 (25 scull with kick/25 swim) @ r=10

Total = 2500

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

November 3-7, 2014

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Workouts off the beaten path: October 27-31, 2014

Workouts for October 27-31, 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
  • Main Set-
    • Swim or pull this set.
    • Build your pace on the way up.
    • Maintain your pace on the way down.
      • 100 @ 1:40 or r=10
        • 200 @ 3:20 or r=20
          • 400 @ 6:40 or r=40
            • 800 @ 13:20 or r=100
          • 400 @ 6:40 or r=40
        • 200 @ 3:20 or r=20
      • 100 @ 1:40 or r=10
  • Cool-down-
    • 8 x 25 (25 scull with kick/25 swim) @ r=5

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 8 x 25 kick @ r=5
      • 2 each stroke
    • 4 x 50 kick @ r=10
      • 1 each stroke
  • Warm-up Set-
    • 12 x 25 @ 45
      • 2 x 25 drill/1 x 25 swim
      • IM order
  • Main Set-
    • 1 x 200 pull (moderate pace) @ 4:00
    • 1 x 300 back@ 6:30
      • 3 x (50 kick/50 swim)
    • 1 x 200 pull (moderate pace) @ 4:00
    • 2 x 150 breast @ 3:30
      • 50 drill/50 swim/50 drill
    • 1 x 200 pull (moderate pace) @ 4:00
    • 12 x 25 fly @ 45
      • 25 drill/25 swim
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 12 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Main Set-
    • 3 x 300 swim @ 5:15 or r=30
      • descend times 1-3
    • 3 x 200 swim @ 3:30 or r=20
      • descend times 1-3
    • 3 x 100 swim @ 1:45 or r=15
      • descend times 1-3
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 25 drill @ r=10
      • 2 of each stroke
  • Main Set-
    • 3 x through (one stroke per round):
      • 75 drill or kick @ 1:45 or r=15
      • 50 drill or kick/25 swim @ 1:45 or r=15
      • 25 drill or kick/50 swim @ 1:45 or r=15
      • 75 swim @ 1:45 or r=20
  • Pull Set-
    • 6 x 50 pull @ 1:10 or r=15
      • 25 breast/25 free
  • IM Set-
    • 12 x 25 swim @ 45 or r=15
      • 100 IM order
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 500 swim
  • Warm-up Set-
    • 4 x 75 @ 1:45 or r=15
      • 25 kick/25 drill/25 swim
  • Main Set-
    • 1 x 100 swim @ 2:00 or r=30
      • 70% effort
    • 4 x 25 swim @ 30 or r=5
      • 90% effort
    • 1 x 200 swim @ 4:00 or r=45
      • 70% effort
    • 4 x 25 swim @ 35 or r=10
      • 90% effort
    • 1 x 400 pull @ 7:30 or r=60
      • 70% effort
    • 4 x 25 swim @ 40 or r=15
      • 90% effort
    • 1 x 200 swim @ 4:00 or r=45
      • 70% effort
    • 4 x 25 swim @ 45 or r=20
      • 90% effort
    • 1 x 100 swim @ 2:00 or r=30
      • 70% effort
  • Cool-down-
    • 4 x (25 scull/25 glide stroke/25 pull)

Total = 2500

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

October 27-31, 2014

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Workouts off the beaten path: October 20-24, 2014

Workouts for October 20-24, 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 pull
    • 200 kick
  • Main Set-
    • 2nd repeat faster than 1st in each set:
      • 2 x 400 @ 7:00 or r=40
        • 2 x 300 @ 5:15 or r=30
          • 2 x 200 @ 3:30 or r=20
            • 2 x 100 @ 1:45 or r=15
              • 2 x 50 @ 1:00 or r=15
  • Cool-down-
    • 12 x 25 @ r=5
      • 25 scull/25 glide stroke/25 pull

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 8 x 50 pull @ 55
      • breathe 3/5 by 25’s
  • IM Set A-
    • 4 x through (Milt Nelms’ Axes Swim):
      • 25 back
        • 25 fly
          • 25 back
            • 25 breast
              • 25 free
                • 25 free
                  • 25 free
  • IM Set B-
    • 4 x through:
      • 1 x 50 swim (200 IM order) @ 1:10
      • 1 x 100 IM @ 2:00
  • Cool-down-
    • 12 x 25 @ r=5
      • 25 scull with kick/25 swim

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 stroke (moderate pace) @ 1:30 or r=30
  • Recovery Set-
    • 4 x (25 scull/25 glide stroke/25 pull)
  • Race Pace Set-
    • 8 x 25 swim @ 45 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Kick Set-
    • 10 x 50 kick @ 1:30 or r=15
      • figure average time for each set of 5 x 50
      • same stroke for each set of 5 x 50
  • Drill Set A-
    • 10 x 25 @ 45 or r=10
      • 25 stroke drill/25 stroke swim
  • Main Stroke Set-
    • 10 x 50 @ 1:15 or r=20
      • 25 stroke drill/25 stroke swim
      • note times and # strokes per length
  • Pull Set-
    • 500 pull:  breathe 3/5/3/5/3 by 100’s
  • Drill Set B-
    • 10 x 25 @ 45 or r=10
      • 25 stroke drill/25 stroke swim
  • Cool-down-
    • 100 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 swim
    • 6 x 50 pull @ r=10
  • Warm-up Set-
    • 12 x 25 @ 40 or r=10
      • 25 drill/25 build
  • Speed Set A-
    • 8 x 50 swim @ 1:15 or r=30
      • fastest possible average
  • Recovery Set-
    • 400 pull:  breathe 3/5/3/optional by 100’s
  • Speed Set B-
    • 8 x 25 swim @ 50 or r=30
      • fastest possible average
  • Kick Set-
    • 400 kick:  every 3rd length fast!
  • Cool-down-
    • 8 x 25 scull with freestyle kick @ r=5

Total = 2500

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

October 20-24, 2014

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Workouts off the beaten path: October 13-17, 2014

Workouts for October 13-17, 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:
    • 2 x 500 @ 7:45 or r=15
    • descend times 1-2
      • #1:  pull
      • #2:  pull with paddles
    • 4 x 250 @ 4:00 or r=15
    • descend times 1-2, 3-4
      • #1:  pull
      • #2:  pull with paddles
      • #3:  swim
      • #4:  swim with paddles
  • Pace Set-
    • 10 x 50 swim @ 60 or r=15
      • 2 x 50 DPS
      • 2 x 50 push
      • 2 x 50 DPS
      • 2 x 50 push
      • 2 x 50 DPS
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 3 x (100 swim, 100 kick)
  • Drill 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 @ 1:45 or r=20
      • 2 x through:
        • 50 fly/25 back
        • 50 back/25 breast
        • 50 breast/25 free
  • Pull Set-
    • 450 pull:  breathe 3/5/3/5/3/5/3/5/3 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-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
  • Pull Set A-
    • 4 x 100 pull @ 1:45 or r=15
      • negative split
  • Kick Set-
    • 400 kick:  every 3rd length fast!
  • Pace Set A-
    • 8 x 50 swim @ 60 or r=15
      • negative split
  • Pace Set B-
    • 16 x 25 swim @ 40 or r=20
      • 25 easy/25 fast
  • Pull Set B-
    • 400 pull:  breathe 3/5/7/3 by 100’s
  • Pace Set C-
    • 8 x 50 swim @ 60 or r=15
      • descend times 1-4, 5-8
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 8 x 50 pull @ 1:10 or r=10
      • 25 breast/25 free
  • Main Set-
    • 1 x 300 swim @ 5:30 or r=30
      • 100 stroke/200 free
    • 2 x 150 swim @ 3:00 or r=20
      • 50 stroke/50 free/50 stroke
    • 3 x 100 @ 2:10 or r=20
      • 50 stroke kick/50 stroke
    • 6 x 50 @ 1:10 or r=10
      • 25 stroke drill/25 stroke
  • Drill Set-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • each round 1 stroke
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 400 swim, 8 x 25 (25 scull/25 pull) @ r=5
  • Main Set-
    • 2 x through:
      • 2 x 25 kick @ 45 or r=10
      • 2 x 25 drill @ 45 or r=15
      • 2 x 50 swim @ 1:00 or r=15
        • negative split
      • 1 x 200 pull 3:30 or r=30
        • breathe 3/5/3/5 by 50’s
      • 4 x 75 swim @ 1:30 or r=15
        • descend times 1-4
      • extra 30 seconds rest
  • Speed Set-
    • 4 x 50 “cat and mouse”
      • think of a mountain stage in the Tour de France, 3 riders are way out in front and are on the steepest part of the climb, they have almost stopped riding and are waiting for someone to make a move
      • ideally there are at least 4 swimmers, one of you is the “mouse” the rest of you are the “cats”
      • the mouse sets the pace for the 50; swim slow so that everyone can stay in a line
      • the cats are not allowed to be ahead of the mouse (until the mouse begins sprinting)
      • at some point during the 50 the mouse sprints for home
      • when the mouse begins sprinting the cats try to catch it
  • Cool-down-
    • 300 choice

Total = 2500

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

October 13-17, 2014

by

Workouts off the beaten path: October 6-10, 2014

Workouts for October 6-10, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 choice
  • Main Set-
    • 500 free @ 8:20 or r=50
      • moderate pace
        • 2 x 250 free @ 4:10 or r=25
          • faster pace than 500
            • 4 x 25 @ 45 or r=20
              • faster pace than 250’s
    • 400 free @ 6:40 or r=40
      • moderate pace
        • 2 x 200 free @ 3:20 or r=20
          • faster pace than 400
            • 4 x 25 @ 45 or r=20
              • faster pace than 200’s
    • 300 free @ 5:00 or r=30
      • moderate pace
        • 2 x 150 free @ 2:30 or r=15
          • faster pace than 300
            • 4 x 25 @ 45 or r=20
              • faster pace than 150’s
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 300 swim
    • 6 x 50 (25 kick/25 swim) @ r=10
  • IM Set A-
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:15 or r=20
      • 25 fly/25 back
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:15 or r=20
      • 25 back/25 breast
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:15 or r=20
      • 25 breast/25 free
  • IM Set B-
    • 24 x 25 swim @ 40 or r=10-15
      • 4 x thru:
        • 25 free/25 fly
        • 25 free/25 back
        • 25 free/25 breast
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Main Set-
    • Swim as one set:
      • 1 x 400 pull @ 7:00 or r=60
        • breathe 3/5/3/5 by 100’s
      • 4 x 50 kick @ 1:30 or r=15
        • descend times 1-4
      • 2 x 200 swim @ 3:30 or r=30
        • push 3rd 50 in each 200
      • 2 x 100 kick @ 3:00 or r=20
        • push 3rd 25 of each 100
      • 4 x 100 pull @ 1:45 or r=15
        • descend times 1-4
      • 1 x 200 kick @ 5:00 or r=30
        • push 3rd 50
      • 8 x 50 swim @ 55 or r=10
        • negative split
  • Speed Set-
    • 8 x 25 from center of pool @ 50
      • fast turns!
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ 1:05 or r=15
      • 25 drill/25 swim
      • IM order
  • Main Set-
    • 4 x 100 swim @ 2:00 or r=15
      • 75 free/25 stroke
    • 30 seconds extra rest
    • 4 x 100 swim @ 2:15 or r=20
      • 50 free/50 stroke
    • 30 seconds extra rest
    • 4 x 100 swim @ 2:30 or r=30
      • 25 free/75 stroke
  • Cool-down-
    • 4 x (25 scull/25 glide stroke/25 pull)

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 12 x 25 @ 40 or r=10
      • 25 ½ easy/½ fast
      • 25 ½ fast/½ easy
      • 25 easy
      • 25 fast
  • Main Set-
    • Effort increases with each set:
      • 2 x 150 swim @ 3:00 or r=45
        • moderate
        • 70% effort
      • 4 x 75 swim @ 1:45 or r=30
        • strong
        • 80% effort
      • 12 x 25 swim @ 45 or r=20
        • strong
        • 90% effort
  • Kick Set-
    • 4 x 50 kick @ 1:30 or r=15
      • negative split
  • Speed Set-
    • 12 x 25 @ 45 or r=15
      • 25 DPS/25 build/25 fast breakout
  • Cool-down-
    • 200 easy

Total = 2500

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

October 6-10, 2014