Monthly Archives: June 2015

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Workouts off the beaten path: June 29-July 3, 2015

Workouts for June 29-July 3, 2015

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 10 x 50 pull @ 55 or r=10
      • breathe 3/4/5/6/7 by 50’s
  • Main Set A-
    • 2 x 500 swim @ 8:00 or r=30
      • 25 easy/25 fast/50 easy/50 fast/75 easy/75 fast/100 easy/100 fast
  • Main Set B-
    • 4 x 250 swim @ 4:00 or r=20
      • 50 easy/50 fast/50 easy/50 fast/25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3100

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

Tuesday:  IM

  • Warm-up-
    • 600 choice
  • IM Kick Set-
    • 8 x 50 kick @ 1:30 or r=20
      • 2 of each stroke
  • IM Drill Set-
    • 16 x 25 @ 45 or r=15
      • 25 drill/25 swim
      • 2 of each stroke
  • Main Set-
    • 25 fly @ 40 or r=10
      • 25 fly/25 back @ 1:10 or r=20
        • 25 fly/25 back/25 breast @ 1:40 or r=20
          • 100 IM @ 2:10 or r=30
        • 25 fly/25 back/25 breast @ 1:40 or r=20
      • 25 fly/25 back @ 1:10 or r=20
    • 25 fly @ 40 or r=10
    • 100 easy @ 3:00
    • 25 free @ 30 or r=10
      • 25 breast/25 free @ 1:10 or r=20
        • 25 back/25 breast/25 free @ 1:40 or r=20
          • 100 IM @ 2:10 or r=30
        • 25 back/25 breast/25 free @ 1:40 or r=20
      • 25 breast/25 free @ 1:10 or r=20
    • 25 free @ 30 or r=10
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 4 x 50 kick @ r=10
  • Warm-up Set A-
    • 8 x 75 pull @ 1:20 or r=10
      • breathe 3/5/3 by 25’s
  • Warm-up Set B-
    • 8 x 50 @ 1:20 or r=20
      • first 1/3 of each 25 is underwater dolphin kick
  • Main Set-
    • 10 x 125 swim @ 2:30 or r=30
      • 2 x thru:
        • push last 25
          • push last 50
            • push last 75
              • push first 50
                • push first 25
  • Speed Set-
    • 8 x 25 swim @ 45 or r=20
      • 25 easy/25 fast
  • Cool-down-
    • 150 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 500 choice
  • Stroke Kick Set-
    • 10 x 25 fly, back, or breast kick @ r=15
  • Pull Set-
    • 500 pull
      • breathe 3/5/7/5/3 by 100’s
  • Stroke Drill Set-
    • 10 x 25 fly, back, or breast drill @ r=10
  • Turn Set-
    • 250 swim
      • moderate, no breathing in/out of turns
  • Stroke Swim Set-
    • 10 x 25 fly, back, or breast swim @ r=15
  • Cool-down-
    • 500 pull
      • breathe 3/5/3/5/3 by 100’s

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 2 x 50 (25 drill/25 swim) @ r=10
    • 200 kick
    • 2 x 50 (25 kick/25 swim) @ r=10
    • 200 pull
    • 2 x 50 (25 drill or kick/25 swim) @ r=10
  • Warm-up Set-
    • 4 x 75 (25 kick/25 drill/25 build) @ r=15
  • Main Set-
    • 8 x 50 free @ 55 or r=10
      • fastest possible average
    • 100 swim or pull easy @ 3:00
    • 6 x 50 “stroke” @ 1:10 or r=20
      • fastest possible average
    • 100 swim or pull easy @ 3:00
    • 4 x 50 free @ 1:00 or r=20
      • fastest possible average
    • 100 swim or pull easy @ 3:00
    • 2 x 50 “stroke” @ 1:20 or r=30
      • fastest possible average
  • Cool-down-
    • 100 choice

Total = 2600

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

June 29-July 3, 2015

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Workouts off the beaten path: June 22-26, 2015

Workouts for June 22-26, 2015

***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-
    • 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=20
      • 25 easy/25 fast
    • 2 x 200 swim @ 3:30 or r=30
      • negative split
    • 4 x 100 pull @ 1:45 or r=15
      • descend times 1-4
    • 1 x 200 kick @ 5:00 or r=30
      • negative split
    • 8 x 50 swim @ 55 or r=10
      • descend times 1-4, 5-8
    • 16 x 25 swim @ 35 or r=10
      • descend times 1-4, etc.
  • Cool-down-
    • 200:  25 scull/25 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 2 x thru:
      • 125 swim
      • 125 kick
  • Warm-up 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 @ 1:40 or r=20
      • 2 x thru:
        • 50 fly/25 back
        • 50 back/25 breast
        • 50 breast/25 free
  • Recovery Set-
    • 450 pull:  breathe 3/5/3 by 50’s
  • IM Set B-
    • 6 x 50 swim @ 1:05 or r=15
      • 2 x thru:
        • 25 fly/25 back
        • 25 back/25 breast
        • 25 breast/25 free
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
  • Warm-up Set A-
    • 8 x 25 kick @ 45 or r=10
  • Warm-up Set B-
    • 6 x 50 @ 1:00 or r=10
      • 25 drill/25 swim
  • Main Set-
    • 3 x thru:
      • 2 x 100 pull @ 1:45 or r=15
        • moderate effort
      • 4 x 50 @ 1:00 or r=10
        • 25 10-beat free/25 free
      • 1 x 200 swim @ 3:30 or r=30
        • descend times 1-3
  • Speed Set-
    • 8 x 25 swim @ 40 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Warm-up Set A-
    • 8 x 25 @ r=5
      • 25 scull/25 pull
  • Warm-up Set B-
    • 8 x 50 @ 1:05 or r=15
      • Alternate:
        • 25 stroke drill/25 stroke
        • 25 free drill/25 free
  • Main Set-
    • 2 x thru:
      • 1 x 300 swim @ 5:15 or r=45
        • all free
      • 1 x 200 swim @ 3:45 or r=30
        • 50 stroke/50 free/50 stroke/50 free
      • 1 x 100 swim @ 2:00 or r=20
        • 50 stroke/50 free
      • 1 x 50 swim @ 1:15 or r=30
        • 25 stroke/25 free
  • Cool-down-
    • 200:  25 kick/25 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 10 x 25 @ 45 or r=15
      • 25 drill/25 build
  • Main Set-
    • 2 x 150 swim @ 3:00 or r=60
      • 90% effort
    • 1 x 200 swim @ 4:30 or r=60
      • ½ speed (recovery pace)
    • 4 x 75 swim @ 1:45 or r=45
      • 90% effort
    • 1 x 200 swim @ 4:30 or r=60
      • ½ speed (recovery pace)
    • 6 x 50 swim @ 1:30 or r=45
      • 90% effort
    • 1 x 200 swim @ 4:30 or r=60
      • ½ speed (recovery pace)
  • Cool-down-
    • 10 x 25 swim @ 45 or r=15
      • ascend pace

Total = 2500

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

June 22-26, 2015

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Workouts off the beaten path: June 15-19, 2015

Workouts for June 15-19, 2015

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
    • 4 x 50 (25 drill/25 swim) @ r=10
    • 8 x 25 pull @ r=5
  • Main Set-
    • Increase speed as swims get shorter:
      • 1 x 400 freestyle @ 6:30 or r=30
        • 2 x 200 freestyle @ 3:20 or r=20
          • 4 x 100 freestyle @ 1:45 or r=15
            • 8 x 50 freestyle @ 55 or r=10
  • Drill Set-
    • 20 x 25 @ 40 or r=15
      • 25 drill/25 swim
      • 2 x thru the following drills:
        • 10-beat free
        • 10-beat free with top scull
        • catch-up free
        • human stroke free (“long dog” free)
        • corkscrew (4 strokes free, 5 strokes back)
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
    • 4 x 25 swim @ r=10
      • build each 25
  • Pull Set A-
    • 400 pull:  breathe every 3rd stroke
  • Stroke Set A-
    • 4 x 100 kick @ 2:30 or r=15
      • #1:  50 fly/50 back
      • #2:  50 back/50 breast
      • #3:  50 breast/50 free
      • #4:  100 IM
  • Pull Set B-
    • 400 pull:  breathe 3/4/5/choice by 100’s
  • Stroke 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
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 6 x 50 @ r=10
      • 25 drill/25 swim
  • Main Set-
    • 3 x through:
      • 1 x 200 pull @ 3:30 or r=30
        • moderate pace
      • 4 x 50 swim @ 1:00 or r=20
        • at 400 race pace + 2 seconds
      • 4 x 25 swim @ 30 or r=10
        • at 400 race pace
      • extra 30 seconds rest
  • Speed Set-
    • 12 x 50 swim @ 1:10 or r=20
      • fast in and out of turns!
      • fast finish!
  • Cool-down-
    • 300 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 500 swim
  • Speed Set A-
    • 10 x 25 @ 45 or r=15
      • 1st ½ length: underwater dolphin kick
      • 2nd ½ length: easy free
  • Pull Set A-
    • 250 pull:  breathe 3/4/5/4/3 by 50’s
  • Stroke Set-
    • 30 x 25 swim @ 40 or r=15
      • 25 stroke/25 free
  • Pull Set B-
    • 250 pull:  breathe 3/5/3/5/3 by 50’s
  • Speed Set B-
    • 10 x 25 @ 50 or r=20
      • 1st ½ length: underwater dolphin kick
      • 2nd ½ length: easy free
  • Cool-down-
    • 250 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 free
    • stretch for 2 minutes
    • 200 swim (mix of strokes)
    • stretch for 2 minutes
    • 200 kick
    • stretch for 2 minutes
  • Warm-up Set-
    • 8 x 25 @ 40 or r=10
      • 25 drill/25 swim
  • Speed Set A-
    • 3 x 150 free @ 3:00 or r=45
      • last 50 fast
      • middle 50 fast
      • first 50 fast
    • 6 x 50 stroke @ 1:15 or r=20
      • descend times 1-3, 4-6
    • 3 x 150 free @ 3:00 or r=45
      • first 50 fast
      • middle 50 fast
      • last 50 fast
  • Speed Set B-
    • 12 x 25 swim @ 45 or r=20
      • 25 easy/25 fast
  • Cool-down-
    • 200 swim

Total = 2500

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

June 15-19, 2015

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Workouts off the beaten path: June 8-12, 2015

Workouts for June 8-12, 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
    • 200: 25 drill/25 swim
  • Main Set-
    • 1 x 600 pull @ 9:40 or r=40
      • 4 x 150 swim @ 2:40 or r=20
        • 1 x 400 pull @ 6:30 or r=30
          • 4 x 100 swim @ 1:45 or r=15
            • 1 x 200 pull @ 3:20 or r=20
              • 4 x 50 swim @ 55 or r=10
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Main Set-
    • 4 x through:
      • 4 x 25 swim @ 45 or r=15
        • 100 IM order
      • 100 IM @ 2:15 or r=30
  • Kick Set A-
    • 300 kick
  • Kick Set B-
    • 12 x 25 kick @ 45 or r=10
      • 3 of each stroke
  • Cool-down-
    • 100 swim or pull

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
  • Main Set-
    • 20 x 75 @ 1:30 or r=20-30
      • 1-4 @ EN-1 pace
        • 5-8 @ EN-2 pace
          • 9-12 @ EN-3 pace
        • 13-16 @ EN-2 pace
      • 17-20 @ EN-1 pace
  • Speed Set-
    • 20 x 25 @ 45 or r=15
      • 2 x 25:  ½ length underwater dolphin kick/½ length easy swim
      • 2 x 25:  DPS
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
  • Warm-up Set-
    • 100 pull @ 1:40 or r=10
      • 200 pull @ 3:20 or r=20
        • 300 pull @ 5:00 or r=30
      • 200 pull @ 3:20 or r=20
    • 100 pull @ 1:40 or r=10
  • Main Set-
    • 4 x 25 “stroke” drill @ 45 or r=15
    • 1 x 50 swim @ 60 or r=10
      • 25 “stroke”/25 free
    • 4 x 25 “stroke” drill @ 45 or r=15
    • 1 x 100 swim @ 2:00 or r=20
      • 50 “stroke”/50 free
    • 4 x 25 “stroke” drill @ 45 or r=15
    • 1 x 150 swim @ 3:00 or r=30
      • 75 “stroke”/75 free
    • 4 x 25 “stroke” drill @ 45 or r=15
    • 1 x 200 swim @ 4:00 or r=40
      • 100 “stroke”/100 free
  • Turns Set-
    • 8 x 25 swim from mid-pool @ 45
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 6 x 50 @ 1:00 or r=10
      • 25 drill/25 build
  • Speed Set A-
    • 12 x 25 swim @ 45 or r=15
      • 3 x through:
        • 12.5 easy/12.5 fast
        • 12.5 fast/12.5 easy
        • 25 easy
        • 25 fast
  • Speed Set B-
    • 12 x 50 @ 1:10 or r=20
      • 3 x through:
        • 25 easy/25 fast
        • 25 fast/25 easy
        • 50 easy
        • 50 fast
  • Recovery Set-
    • 400 pull
    • 4 x 50 pull @ r=10
  • Cool-down-
    • 100 swim

Total = 2500

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

June 8-12, 2015