Monthly Archives: November 2014

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Workouts off the beaten path: December 1-5, 2014

Workouts for December 1-5, 2014

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

Monday:  Distance Freestyle/Pace

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

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Main Set-
    • 4 x 50 swim @ 1:10 or r=20
      • 1 each stroke
    • 3 x 100 (25 drill/25 swim) @ 2:10 or r=20
      • #1:  50 fly/50 back
      • #2:  50 back/50 breast
      • #3:  50 breast/50 free
    • 2 x 150 swim @ 3:10 or r=30
      • #1:  50 fly/50 back/50 breast
      • #2:  50 back/50 breast/50 free
    • 1 x 200 IM @ 4:10 or r=40
    • 2 x 150 swim @ 3:10 or r=30
      • #1:  50 fly/50 back/50 breast
      • #2:  50 back/50 breast/50 free
    • 3 x 100 (25 drill/25 swim) @ 2:10 or r=20
      • #1:  50 fly/50 back
      • #2:  50 back/50 breast
      • #3:  50 breast/50 free
    • 4 x 50 swim @ 1:10 or r=20
      • 1 each stroke
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 4 x 25 (25 scull/25 pull) @ r=5
  • Main Set-
    • 2 x through (1st round = pull, 2nd round = swim):
      • 1 x 300 @ 5:00 or r=30
        • moderate pace
      • 2 x 150 @ 2:40 or r=20
        • at faster pace than 300
      • 3 x 100 @ 1:45 or r=15
        • at faster pace than 150’s
      • 4 x 75 @ 1:20 or r=10
        • at faster pace than 100’s
      • extra 60 seconds rest between sets!
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 6 x 50 swim @ 1:05 or r=15
      • 25 DPS/25 build
  • Main Set-
    • Choose 1 or 2 strokes for this set:
      • 8 x 25 kick @ 50 or r=10
      • 4 x 50 swim @ 1:10 or r=15
      • 2 x 100 (25 drill/25 swim) @ 2:10 or r=20
      • 1 x 200 swim @ 4:10 or r=30
      • 1 x 200 (25 drill/25 swim) @ 4:10 or r=30
      • 2 x 100 swim @ 2:10 or r=20
      • 4 x 50 kick @ 1:30 or r=15
      • 8 x 25 swim @ 50 or r=10
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 400 choice
  • Main Set-
    • 2 x through:
      • 8 x 25 swim @ r=10
        • build
      • 4 x 50 swim @ 1:00 or r=15
        • 1 easy/1 fast
      • 1 x 100 swim @ 2:00 or r=30
        • all fast
      • 4 x 50 swim @ 1:00 or r=15
        • 1 easy/1 fast
      • 8 x 25 swim @ r=10
        • build
      • 100 swim @ 3:00 or r=60
        • all easy
  • Cool-down-
    • 100 choice

Total = 2500

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

December 1-5, 2014

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Workouts off the beaten path: November 24-28, 2014

Workouts for November 24-28, 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
  • Warm-up Set-
    • 11 x 50 pull @ 1:00 or r=10
      • 3 x 50 breathe 3/3 by 25’s
      • 4 x 50 breathe 3/5 by 25’s
      • 3 x 50 breathe 5/5 by 25’s
      • 1 x 50 breathe 5/3 by 25’s
  • Main Set-
    • Davis Mile:  broken 1650
    • Subtract 2½ minutes to get time
      • 11 lengths (275) @ r=20
      • 10 lengths (250) @ r=20
      • 9 lengths (225) @ r=20
        • 8 lengths (200) @ r=15
        • 7 lengths (175) @ r=15
        • 6 lengths (150) @ r=15
        • 5 lengths (125) @ r=15
          • 4 lengths (100) @ r=10
          • 3 lengths (75) @ r=10
          • 2 lengths (50) @ r=10
            • 1 length (25)
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
  • Warm-up Set-
    • 12 x 50 pull @ 1:10 or r=10
      • 25 breast/25 free
  • IM Set A-
    • 12 x 75 @ 1:45 or r=20
      • 25 kick/50 swim
      • 3 each stroke
      • reverse IM order
  • IM Set B-
    • 12 x 25 @ 45 or r=15
      • 3 each stroke
      • descend times 1-3, 4-6, etc.
  • Cool-down-
    • 300 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 16 x 25 @ r=10
      • 25 scull/25 pull
  • Main Set-
    • 2 x through:
      • 1 x 200 swim, moderate pace @ 3:30 or r=30
        • 2 x 100 swim, fast pace @ 2:00 or r=30
          • 4 x 50 swim, moderate pace @ 1:00 or r=15
            • 8 x 25 swim, fast pace @ 40 or r=15
              • extra 60 seconds between rounds
  • Kick Set-
    • 2 x 50 kick @  1:30 or r=20
      • 2 x 50 kick @ 1:25 or r=15
        • 2 x 50 kick @ 1:20 or r=10
          • 2 x 50 kick @ 1:15 or r=5
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 200 pull
  • Warm-up Set-
    • 8 x 25 kick @ 45 or r=10
  • Main Set-
    • 3 x through:
      • 100 free @ 1:50 or r=20
        • 75 free/25 stroke @ 2:00 or r=20
          • 50 free/50 stroke @ 2:10 or r=20
            • 25 free/75 stroke @ 2:20 or r=20
              • 100 stroke @ 2:30 or r=20
  • Speed Set-
    • 8 x 25 swim @ 45 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 choice
  • Warm-up Set-
    • 8 x 25 @ r=10
      • 25 drill/25 build
  • Main Set-
    • 2 x through:
    • **200’s are somewhat hard, 100’s are hard, 50’s are very hard**
      • 1 x 200 @ 4:00
        • 1 x 100 @ 2:30
          • 2 x 50 @ 1:30
        • 1 x 100 @ 2:30
      • 1 x 200 @ 4:00
  • DPS/Breath control set:
    • 20 x 25 swim @ 45
      • 2 x 25 DPS breathing every 5th stroke
      • 2 x 25 0-2 breaths
  • Cool-down-
    • 100 choice

Total = 2500

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

November 24-28, 2014

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Workouts off the beaten path: November 17-21, 2014

Workouts for November 17-21, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 4 x 75 @ r=10
      • 25 scull with free kick/25 drill/25 swim
    • 4 x 50 kick @ r=10
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Main Set-
    • 2 x through:
      • 400 swim @ 6:30 or r=30
        • negative split
      • 300 swim @ 4:45 or r=15
        • negative split
      • 200 swim @ 3:15 or r=15
        • negative split
  • Cool-down-
    • 200:  25 glide stroke/25 pull

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 12 x 50 @ 1:00 or r=10
      • odd 50’s:  25 10-beat free/25 free
      • even 50’s:  25 free/25 10-beat free
  • IM Set A-
    • 16 x 25 drill @ 40 or r=10
      • 200 IM order
  • IM Set B-
    • 12 x 50 swim @ 1:10 or r=20
      • 4 x through:
        • 25 fly/25 back
        • 25 back/25 breast
        • 25 breast/25 free
  • IM Set C-
    • 400 IM kick:  negative split each 100
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 100 kick
    • 200 pull
  • Warm-up Set-
    • 4 x 75 pull @ 1:30 or r=15
      • breathe 3/5/3 by 25’s
  • Main Set-
    • 2 x through:
      • 4 x 150 @ 2:45 or r=30
        • descend times 1-4
      • 4 x 50 @ 1:00 or r=15
        • hold same pace as last 150
      • 4 x 25 @ 30 or r=10
        • all fast!
      • 1 x 100 @ 3:00
        • easy
  • Cool-down-
    • 200 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 12 x 50 @ 1:10 or r=15
      • 25 drill/25 swim
  • Main Set-
    • 3 x through (choose one stroke each round):
      • 200 swim @ 4:20 or r=30
        • 50 kick/50 swim/50 kick/50 swim
      • 8 x 25 swim @ 40 or r=10
        • descend times 1-4, 5-8
  • Cool-down-
    • 4 x 25 @ r=10
      • 25 scull/25 pull

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 swim
    • 200 kick:  IM
    • 100 drill:  IM
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Speed Set A-
    • 8 x 75 swim @ 1:45 or r=30
      • choose 1 or 2 strokes
      • descend times 1-4, 5-8
  • Recovery-
    • 100 swim
  • Speed Set B-
    • 8 x 50 swim @ 1:15 or r=30
      • choose 1 or 2 strokes
      • descend times 1-4, 5-8
  • Recovery-
    • 100 swim
  • Speed Set C-
    • 8 x 25 swim @ 40 or r=15
      • choose 1 or 2 strokes
      • descend times 1-4, 5-8
  • Cool-down-
    • 100 choice

Total = 2500

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

November 17-21, 2014

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Workouts off the beaten path: November 10-14, 2014

Workouts for November 10-14, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
    • 200 kick
  • Main Set-
    • 1 x 400 pull @ 7:00 or r=60
      • 4 x 100 swim @ 1:45 or r=15
        • 1 x 300 pull @ 5:15 or r=45
          • 4 x 75 swim @ 1:30 or r=15
            • 1 x 200 pull @ 3:30 or r=30
              • 4 x 50 swim @ 1:00 or r=15
                • 1 x 100 pull @ 1:45 or r=15
                  • 4 x 25 swim @ 30 or r=10
  • Speed Set-
    • 12 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 2 x through:
      • 4 x 25 fly kick @ 45 or r=10
        • 1st 12.5 meters/yards underwater
      • 2 x 50 choice kick @ 1:20 or r=20
  • Main Set-
    • 2 x through:
      • 4 x 50 pull @ 1:00 or r=15
        • breathe 3/5 by 25’s
      • 4 x 50 drill @ 1:15 or r=15
        • IM order
      • 4 x 75 swim @ 1:45 or r=30
        • #1:  50 fly long & strong/25 back fast
        • #2:  50 back long & strong/25 breast fast
        • #3:  50 breast long & strong/25 free fast
        • #4:  50 free long & strong/25 fly fast
      • extra 30 seconds between rounds
  • Cool-down-
    • 300 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Scull Set-
    • 8 x 25 (25 scull/25 pull) @ r=5
  • Warm-up Set-
    • 8 x 50 @ 1:10 or r=15
      • 25 drill/25 DPS
  • Pace Set A-
    • 8 x 75 swim @ 1:30 or r=20
      • descend times 1-4, 5-8
  • Pull Set-
    • 4 x 150 pull @ 2:45 or r=30
      • negative split
  • Pace Set B-
    • 8 x 50 swim @ 1:00 or r=15
      • 25 DPS/25 build tempo
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
  • Pull Set-
    • 6 x 50 pull @ 1:10 or r=10
      • 25 breast/25 free
  • Free Set-
    • 300 freestyle:  no breathing flags to wall
  • Stroke Set A-
    • 12 x 50 @ 1:15 or r=15
      • 4 x through:
        • 25 scull with free kick/25 stroke
        • 50 stroke
        • 50 free
  • Kick Set-
    • 300 kick:  every 3rd length fast!
  • Stroke Set B-
    • 12 x 25 @ 45 or r=15
      • 4 x through:
        • 25 drill
        • 25 stroke
        • 25 free
  • Cool-down-
    • 300 swim or pull

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 100 kick
    • 200 pull
  • Kick Set-
    • 2 x 50 kick @ 1:30 or r=20
      • 2 x 50 kick @ 1:20 or r=15
        • 2 x 50 kick @ 1:15 or r=10
          • 2 x 50 kick @ 1:05 or r=5
  • Recovery Set-
    • 8 x 25 (25 scull with free kick/25 swim) @ r=5
  • Main Set-
    • 2 x through:
      • 1 x 150 free @ 3:00 or r=30
        • moderate effort
      • 2 x 75 stroke @ 1:45 or r=30
        • 50 long & strong/25 fast
      • 3 x 50 free @ 1:00 or r=15
        • moderate effort
      • 6 x 25 stroke @ 45 or r=15
        • 25 build/25 fast
      • extra 30 seconds between rounds
  • Cool-down-
    • 200: 25 scull/25 pull

Total = 2500

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

November 10-14, 2014