Monthly Archives: April 2015

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Workouts off the beaten path: April 27-May 1, 2015

Workouts for April 27 – May 1, 2015

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 choice
  • Warm-up Set-
    • 4 x 50 @ r=10
      • 25 drill/25 swim
  • Main Set-
    • 3 x 200 pull @ 3:20 or r=20
      • breathe 3/5/3/5 by 50’s
      • moderate pace
    • extra 30 seconds rest
    • 1 x 600 swim @ 10:00 or r=60
      • negative split
    • 4 x 150 pull @ 2:30 or r=15
      • build pace in each 150
    • 2 x 300 swim @ 4:50 or r=30
      • descend times 1-2
      • pace should be faster than 600 pace
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 600 choice
  • Warm-up Set-
    • 2 x through:
      • 4 x 25 kick @ 45 or r=10
        • descend times 1-4
      • 4 x 50 swim @ 1:00 or r=15
        • descend times 1-4
  • Stroke Set A-
    • 12 x 50 @ 1:10 or r=15
      • 4 x through:
        • 12.5 scull with flutter kick/12.5 fly/25 back
        • 12.5 scull with flutter kick/12.5 back/25 breast
        • 12.5 scull with flutter kick/12.5 breast/25 free
  • Stroke Set B-
    • 24 x 25 stroke @ 45 or r=15
      • 25 drill/25 swim
      • 6 each stroke, IM order
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 4 x 50 (25 drill/25 swim) @ r=10
    • 4 x 25 (25 scull/25 glide stroke) @ r=5
    • 4 x 25 build @ r=10
  • Main Set-
    • 1 x 400 pull @ 7:00 or r=60
      • moderate pace
    • 4 x 100 swim @ 1:45 or r=15
      • negative split
    • 1 x 300 pull @ 5:15 or r=45
      • moderate pace
    • 4 x 75 swim @ 1:30 or r=15
      • descend times 1-4
    • 1 x 200 pull @ 3:30 or r=30
      • moderate pace
    • 4 x 50 swim @ 1:00 or r=15
      • negative split
    • 1 x 100 pull @ 2:00 or r=30
      • moderate pace
    • 4 x 25 swim @ 40 or r=15
      • all fast
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 25 drill @ r=10
      • 2 of each stroke
  • Stroke Set A-
    • 8 x 75 @ 2:00 or r=15-30
      • Choose 1 or 2 strokes:
        • 75 kick
          • 50 kick/25 swim
            • 25 kick/50 swim
              • 75 swim
              • 75 swim
            • 50 swim/25 kick
          • 25 swim/50 kick
        • 75 kick
  • Stroke Set B-
    • 12 x 50 swim @ 1:05 or r=15
      • 25 back/25 breast
  • Stroke Set C-
    • 12 x 25 swim @ 45 or r=15
      • 100 IM order
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim,
    • 200 kick,
    • 200 pull
  • Warm-up Set-
    • 4 x 75 @ r=15
      • 25 kick/25 drill/25 swim
  • Stroke Count Set A-
    • 12 x 50 swim @ 1:10 or r=20
      • Stroke count set, each set is 3 x 50:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, same # of strokes
        • #3: max. speed, same # of strokes
  • Pull Set-
    • 400 pull:  breathe 3/5/3/5 by 100’s
  • Stroke Count Set B-
    • 12 x 25 swim @ 45 or r=15
      • Stroke count set, each set is 3 x 25:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, same # of strokes
        • #3: max. speed, same # of strokes
  • Cool-down-
    • 4 x (25 scull/25 glide stroke/25 pull)

Total = 2500

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

April 27-May 1, 2015

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Workouts off the beaten path: April 20-24, 2015

Workouts for April 20-24, 2015

***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 @ 55 or r=10
                • 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-
    • 500 choice
  • Warm-up Set-
    • 2 x through:
      • 4 x 25 fly kick @ 45 or r=10
        • (1st 12.5 underwater)
      • 2 x 50 kick @ 1:30 or r=15
        • choice of stroke
  • Main Set-
    • 2 x through:
      • 4 x 50 pull @ 1:00 or r=15
        • breathe 3/5 by 25’s
      • 4 x 50 drill @ 1:10 or r=15
        • IM order
      • 4 x 75 swim @ 1:45 or r=20
        • #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-
    • 200 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
  • Warm-up Set-
    • 12 x 25 @ r=5
      • 25 scull/25 pull
  • Main Set-
    • 25 @ 30 or r=5
      • 50 @ 50 or r=5
        • 75 @ 1:20 or r=10
          • 100 @ 1:40 or r=10
            • 200 @ 3:20 or r=20
              • 300 @ 5:00 or r=30
                • 400 @ 6:40 or r=40
              • 300 @ 5:00 or r=30
            • 200 @ 3:20 or r=20
          • 100 @ 1:40 or r=10
        • 75 @ 1:20 or r=10
      • 50 @ 50 or r=5
    • 25 @ 30 or r=5
  • Cool-down-
    • 200:  25 scull with free kick/25 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 12 x 25 pull @ 30 or r=5
  • Stroke Set A-
    • Stroke #1 (choose one stroke):
      • 1 x 400 @ 8:00 or r=60
        • alternate:  50 stroke #1 drill/50 free
      • 4 x 50 kick @ 1:30 or r=10
        • stroke #1
      • 4 x 25 swim @ 40 or r=10
        • stroke #1
  • Stroke Set B-
    • Stroke #2 (choose another stroke):
      • 1 x 400 @ 8:00 or r=60
        • alternate:  50 stroke #2 drill/50 free
      • 4 x 50 kick @ 1:30 or r=10
        • stroke #2
      • 4 x 25 swim @ 40 or r=10
        • stroke #2
  • Pull Set-
    • 12 x 25 pull @ 30 or r=5
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 swim
    • 300 pull
  • Warm-up Set A-
    • 6 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Warm-up Set B-
    • 4 x 75 @ r=15
      • 50 kick/25 swim DPS
  • Speed/Pace Set-
    • 800 swim (continuous):
      • 25 easy/25 fast
        • 50 easy/50 fast
          • 75 easy/75 fast
            • 100 easy/100 fast
          • 75 easy/75 fast
        • 50 easy/50 fast
      • 25 easy/25 fast
  • Speed Set-
    • 12 x 25 swim @ 40 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 200 choice

Total = 2500

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

April 20-24, 2015

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Workouts off the beaten path: April 13-17, 2015

Workouts for April 13-17, 2015

***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-
    • 4 x 100 pull @ 1:45 or r=15
      • moderately-fast tempo
      • breathe every 3rd stroke
    • 1 x 400 swim @ 6:30 or r=30
      • negative split
    • 2 x 200 pull @ 3:15 or r=15
      • breathe 3/5/3/5 by 50’s
    • 2 x 200 swim @ 3:15 or r=15
      • negative split
    • 1 x 400 pull @ 6:30 or r=30
      • breathe 3/5/3/5 by 100’s
    • 4 x 100 swim @ 1:45 or r=15
      • moderately-fast tempo
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 50’s
  • IM Set A-
    • 16 x 75 swim @ 1:40 or r=20
      • 4 x through:
        • 50 fly/25 back
        • 50 back/25 breast
        • 50 breast/25 free
        • 50 free/25 fly
  • IM Set B-
    • 12 x 25 swim @ 40 or r=10
      • 100 IM order
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 5 x 50 drill @ 1:00 or r=10
  • Main Set-
    • 1 x 400 swim @ 6:30 or r=30
      • 2 x 300 swim @ 5:00 or r=30
        • 3 x 200 swim @ 3:20 or r=20
          • 4 x 100 swim @ 1:40 or r=10
            • extra 30 seconds rest
              • 5 x 50 swim @ 50 or r=5
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 choice
  • Main Set-
    • 1 x 500 pull @ 8:00 or r=30
      • breathe 3/5/3/5/3 by 100’s
    • 20 x 25 kick @ 45 or r=10
      • 2 x 25 stroke
      • 2 x 25 choice
    • 2 x 250 swim @ 5:00 or r=20
      • 50 free/50 stroke/50 free/50 stroke/50 free
    • 10 x 50 swim @ 1:00 or r=10
      • 2 x 50 stroke
      • 2 x 50 choice
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 6 x (25 swim/25 kick/50 drill)
  • Warm-up Set A-
    • 8 x 25 (25 scull/25 pull) @ r=5
  • Warm-up Set B-
    • 12 x 25 @ 40 or r=10
      • 25 drill/25 build
  • Main Set A-
    • 10 x 50 swim @ 1:00 or r=10-20
      • odd 50’s:  best 200 pace + 1 second
      • even 50’s:  easy
  • Recovery Set-
    • 8 x 25 scull with free kick @ r=5
  • Main Set B-
    • 10 x 25 swim @ 40 or r=20
      • odd 25’s:  best 100 pace + 1 second
      • even 25’s:  easy
  • Recovery-
    • 2 x (25 scull/25 glide/25 pull)
  • Cool-down-
    • 300 swim:  ascend pace by 100’s

Total = 2500

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

April 13-17, 2015

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Workouts off the beaten path: April 6-10, 2015

I apologize:  11 weeks became 16.  Here we go…

Workouts for April 6-10, 2015

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 100 kick
  • Warm-up Set-
    • 8 x 25 10-beat freestyle @ r=10
  • Main Set-
    • 1 x 300 pull @ 5:00 or r=30
      • breathe 3/5/3 by 100’s
    • 2 x 150 swim @ 2:30 or r=15
      • 2nd 150 faster than 1st
    • 1 x 300 pull @ 5:00 or r=30
      • breathe 3/5/3 by 100’s
    • 3 x 100 swim @ 1:40 or r=10
      • descend times 1-3
    • 1 x 300 pull @ 5:00 or r=30
      • breathe 3/5/3 by 100’s
    • 6 x 50 swim @ 55 or r=10
      • descend times 1-3, 4-6
    • 1 x 300 pull @ 5:00 or r=30
      • breathe 3/5/3 by 100’s
    • 12 x 25 swim @ 30 or r=10
      • 100 IM order
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 reverse IM: drill
    • 4 x 100 (50 kick/50 swim) @ r=10
      • reverse IM order
  • Warm-up Set-
    • 4 x 125 pull @ 2:10 or r=15
      • breathe 3/5/3/5/3 by 25’s
  • Main Set-
    • 4 x 150 IM @ 3:00 or r=30
      • 75 fly/25 back/25 breast/25 free
        • 25 fly/75 back/25 breast/25 free
          • 25 fly/25 back/75 breast/25 free
            • 25 fly/25 back/25 breast/75 free
  • Set B-
    • 4 x 125 swim @ 2:15 or r=20
      • push 2nd and 4th length of each 125
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 200 kick
  • Pull Set-
    • 4 x 150 pull @ 2:30 or r=15
      • buoy, band
    • 4 x 100 pull @ 1:40 or r=10
      • buoy, band, paddles
    • 4 x 50 pull @ 50 or r=5
      • buoy, paddles
  • Main Set-
    • 4 x 150 swim @ 2:45 or r=30
      • descend times 1-4
    • 4 x 100 swim @ 1:50 or r=20
      • descend times 1-4
    • 4 x 50 swim @ 55 or r=10
      • descend times 1-4
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 200 kick
    • 100 drill
  • Warm-up Set A-
    • 12 x 25 kick @ 45 or r=10
      • 2 easy, 1 fast
  • Warm-up Set B-
    • 12 x 25 drill @ 40 or r=10
      • IM order
  • Main Set-
    • 10 x 100 swim @ 2:30 or r=30
      • Goal is to hold same time on all 100’s!
      • 2 x through:
        • 100 free
          • 75 free/25 stroke
            • 50 free/50 stroke
              • 25 free/75 stroke
                • 100 stroke
                  • extra 30 seconds rest
  • Cool-down-
    • 300 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 8 x 25 drill @ r=10 (IM order)
    • 4 x 50 kick  @ r=10 (IM order)
    • 8 x 25 drill @ r=10 (IM order)
    • 200 swim
  • Warm-up Set-
    • 6 x 50 pull @ 55 or r=10
      • breathe:  3/4/5 by 50’s
  • Speed Set A-
    • 6 x 50 swim @ 1:10 or r=20
      • 50 “build”/50 hard effort/50 “DPS”
  • Recovery Set-
    • 300 easy:  pull or swim w/ excellent streamlines!
  • Speed Set B-
    • 4 x thru:
      • 1 x 50 kick @ 1:10 or r=10
      • 1 x 25 drill @ 40 or r=10
      • 1 x 25 max. speed @ 40 or r=20
  • Cool-down-
    • 8 x 25 @ r=5 seconds
      • 25 scull with kick/25 swim

Total = 2500

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

April 6-10-2015