Daily Archives: November 21, 2014

by

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