Monthly Archives: September 2015

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September 28-October 2, 2015

Workouts for September 28-October 2, 2015

***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 3/5/3/5/3/5 by 50’s
  • Main Set-
    • 3 x through:
      • 1 x 200 swim (moderate pace) @ 3:30 or r=30
      • 1 x 150 swim (faster pace) @ 2:45 or r=30
      • 1 x 100 swim (faster pace) @ 1:45 or r=15
      • 1 x 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
      • choose one 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
      • count # strokes per length
        • goals:
          • back/free = less than 20 (count each arm)
          • breast/fly = less than 12
  • 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
      • or descend times 1-4, 5-8 (keep range of seconds to 6)
  • 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

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

September 28-October 2, 2015

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Workouts off the beaten path: September 21-25, 2015

Workouts for September 21-25, 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:
    • 2 x 500 @ 7:45 or r=15
      • #1:  pull
      • #2:  pull with paddles
    • 4 x 250 @ 4:00 or r=15
      • #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

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

September 21-25, 2015

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Workouts off the beaten path: September 14-18, 2015

Workouts for September 14-18, 2015

***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-
    • 1 x 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
    • 1 x 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
    • 1 x 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
      • 25 free/25 IM order x 3
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Main Set-
    • Swim as one continuous 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

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

September 14-18, 2015

by

Workouts off the beaten path: September 7-11, 2015

Workouts for September 7-11, 2015

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
  • Warm-up Set-
    • 12 x 25 @ 45 or r=15
      • 25 r-arm free
      • 25 l-arm free
      • 25 DPS free
  • Main Set-
    • 2 x through:
      • 1 x 400 pull @ 6:30 or r=30
        • moderate effort, breathe 3/5/3/5 by 100’s
      • 2 x 200 swim @ 3:20 or r=20
        • push 3rd 50 of each 200
      • 4 x 100 swim @ 1:45 or r=15
        • descend times 1-4
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 8 x 50 (25 drill/25 swim) @ r=10
  • Main Set-
    • 2 x through:
      • 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 @ 2:30 or r=45
      • 25 back @ 40 or r=10
        • 25 back/25 breast @ 1:10 or r=20
          • 25 back/25 breast/25 free @ 1:40 or r=20
            • 100 IM @ 2:30 or r=45
      • 25 breast @ 40 or r=10
        • 25 breast/25 free @ 1:10 or r=20
          • 25 breast/25 free/25 fly @ 1:40 or r=20
            • 100 IM @ 2:30 or r=45
  • Kick Set-
    • 200 kick @ r=30
      • every 3rd length fast!
    • 4 x 25 kick @ r=10
      • fast feet!
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
  • Warm-up Set-
    • 2 x through:
      • 25 top scull @ 45 or r=10
      • 25 middle scull @ 45 or r=10
      • 25 bottom scull @ 45 or r=15
      • 25 10-beat free @ 45 or r=15
  • Main Set-
    • 2 x 300 pull @ 5:00 or r=30
      • breathe 3/5/3/5/3/5 by 50’s
    • 4 x 150 swim @ 2:40 or r=20
      • descend times 1-4
    • 8 x 75 @ 1:30 or r=15
      • build 3rd 25 of each 75
    • 12 x 50 swim @ 55 or r=10
      • hold 400 meter (or 500 yard) pace
  • Cool-down-
    • 100 swim

Total = 3000

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

Thursday:  IM

  • Warm-up-
    • 500 choice-
  • Freestyle Set-
    • 8 x 50 @ 1:05 or r=10
      • 25 10-beat free/25 free
      • 25 right-arm free/25 free
      • 25 left-arm free/25 free
      • 25 drill of choice/25 free
  • Breaststroke Set-
    • 16 x 25 @ 45 or r=10
      • 25 3 kicks, 1 pull breast
      • 25 cobra breast
      • 25 3 up, 3-down breast
      • 25 breast
  • Backstroke Set-
    • 8 x 50 @ 1:10 or r=10
      • 25 10-beat back/25 back
      • 25 right-arm back/25 back
      • 25 left-arm back/25 back
      • 25 drill of choice/25 back
  • Fly Set-
    • 16 x 25 @ 45 or r=10
      • 25 single-arm fly
      • 25 4-beat fly
      • 12.5 fly/12.5 free
      • 12.5 free/12.5 fly
  • Cool-down-
    • 400 swim:  ascend 100’s

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 400 swim
  • Main Set-
    • 2 x through:
      • 1 x 200 pull @ 3:30 or r=30
        • moderate effort
      • 2 x 100 swim @ 1:50 or r=20
        • 2nd 100 faster than 1st 100
      • 2 x 50 kick @ 1:30 or r=20
        • negative split
      • 12 x 25 swim @ 45 or r=20
        • moderate – hard effort
  • Speed Set-
    • 16 x 25 @ 40 or r=10-15
      • 25 easy/25 fast
  • Cool-down-
    • 100 swim

Total = 2500

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

September 7-11, 2015