Monthly Archives: November 2015

by

Workouts off the beaten path: November 30-December 4, 2015

Workouts for November 30 – December 4, 2015

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim
4 x 75 @ r=10
-25 scull w/ free kick/25 drill/25 swim
6 x 50 pull @ r=10
-breathe 3/5 by 25’s

Main Set-
2 x through:
1 x 300 swim @ 5:15 or r=45
-negative split
2 x 150 swim @ 2:30 or r=15
-2nd 150 faster than 1st 150
3 x 100 swim @ 1:40 or r=10
-build
extra 30 seconds rest

Cool-down-
12 x 25 swim @ 30 or r=5
4 x through:
-DPS (maximum distance per stroke)
-DPS-1 (DPS less 1 stroke)
-DPS-2 (DPS less 2 strokes)

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim

Warm-up Set-
12 x 50 @ r=10
Alternate:
-50 kick
-50 swim

IM Set A-
16 x 25 drill @ 40 or r=10
-400 IM order

IM Set B-
12 x 50 swim @ 1:05 or r=15
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-
10 x 50 @ 1:05 or r=10
-25 drill/25 swim

Main Set-
3 x through (choose one stroke each round):
1 x 200 swim @ 4:30 or r=20
-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 @ 1:40 or r=20-30
-choose 1 or 2 strokes
-descend times 1-4, 5-8

Speed Set B-
8 x 50 swim @ 1:15 or r=20-30
-choose 1 or 2 strokes
-descend times 1-4, 5-8

Speed Set C-
8 x 25 swim @ 45 or r=10-20
-choose 1 or 2 strokes
-descend times 1-4, 5-8

Cool-down-
-300 choice

Total = 2500

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

November 30-December 4-2015

by

Workouts off the beaten path: November 23-27, 2015

Workouts for November 23-27, 2015

***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 50 pull @ r=5
    • 8 x 25 kick @ r=5
  • Warm-up Set-
    • 4 x 75 pull @ 1:30 or r=15
      • breathe 3/5/3 by 25’s
  • Main Set-
    • Descend times 1-2 for each distance:
      • 2 x 400 @ 6:40 or r=40
        • 2 x 300 @ 5:00 or r=30
          • 2 x 200 @ 3:20 or r=20
            • 2 x 100 @ 1:40 or r=10
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • IM Set A-
    • 4 x thru (1 round each stroke, reverse IM order):
      • 2 x 25 kick @ 45 or r=15
      • 2 x 50 @ 1:15 or r=15
        • 25 drill/25 swim
      • 1 x 100 swim @ 2:15 or r=30
        • round 1:  25 fly/25 free/25 fly/25 free
        • round 2:  25 back/25 free/25 back/25 free
        • round 3:  25 breast/25 free/25 breast/25 free
        • round 4:  100 IM
      • 1 x 100 pull @ 1:45 or r=15
        • breathe 3/5 by 25’s
      • extra 30 seconds rest between rounds
  • IM Set B-
    • 12 x 50 swim @ 1:10 or r=15
      • 4 x thru:
        • 25 fly/25 back
        • 25 back/25 breast
        • 25 breast/25 free
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
  • Warm-up Set-
    • 8 x 25 scull with freestyle kick @ r=5
  • Main Set-
    • Swim as one continuous set:
      • 1 x 300 pull @ 5:00 or r=30
        • 2 x 150 swim @ 2:45 or r=20
          • 4 x 75 kick @ 1:45 or r=15
            • 6 x 50 swim @ 1:00 or r=15
          • 4 x 75 kick @ 1:45 or r=15
        • 2 x 150 swim @ 2:45 or r=20
      • 1 x 300 pull
  • Drill Set-
    • 8 x 25 drill @ 45 or r=15
      • 25 10-beat free/25 DPS
  • Cool-down-
    • 200 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 6 x 50 @ r=10
      • 25 kick/25 swim
  • Stroke Set A:
    • 24 x 25 swim @ 40 or r=10-15
      • alternate:  25 stroke/25 free
  • Stroke Set B:
    • 2 x thru:
      • 1 x 200 swim @ 3:40 or r=30
        • odd 50’s stroke
      • 4 x 50 swim @ 1:10 or r=15
        • even 50’s stroke
      • 8 x 25 swim @ 40 or r=10
        • all stroke
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 swim
    • 200 kick
    • 100 pull
  • Warm-up Set-
    • 8 x 50 @ r=10
      • 1-4:  25 kick/25 swim
      • 5-8:  25 drill/25 swim
  • Speed Set A-
    • 3 x 200 swim @ 4:00 or r=60
      • #1:  straight 200
      • #2:  broken 15 seconds at 100
      • #3:  broken 10 seconds at each 50
  • Recovery Set-
    • 6 x 50 pull @ r=10
  • Speed Set B-
    • 3 x 100 swim @ 2:30 or r=60
      • #1:  straight 100
      • #2:  broken 15 seconds at 50
      • #3:  broken 10 seconds at each 25
  • Cool-down-
    • 300 choice

Total = 2500

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

November 23-27, 2015

by

Workouts off the beaten path: November 16-20, 2015

Workouts for November 16-20, 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-
    • 4 x 100 pull @ 1:45 or r=15
      • descend times 1-4
        • 2 x 200 swim @ 3:30 or r=30
          • descend times 1-2
            • 1 x 400 pull @ 7:00 or r=60
              • negative split
    • 4 x 100 swim @ 1:45 or r=15
      • descend times 1-4
        • 2 x 200 pull @ 3:30 or r=30
          • descend times 1-2
            • 1 x 400 swim
              • negative split
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 600 choice
  • Warm-up Set-
    • 2 x through (IM order):
      • 4 x 25 kick @ 45 or r=10
      • 4 x 50 swim @ 1:00 or r=15
  • Stroke Set A-
    • 12 x 50 @ 1:10 or r=15
      • 4 x through:
        • 25 fly/25 back
        • 25 back/25 breast
        • 25 breast/25 free
  • Stroke Set B-
    • 24 x 25 swim @ 45 or r=15
      • Alternate:
        • 4 x 25 IM order
        • 4 x 25 DPS (maximum distance per stroke)
  • 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 pull) @ r=5
    • 4 x 25 build @ r=10
  • Main Set-
    • 1 x 400 pull @ 7:00 or r=60
      • moderate pace, breathe every 3rd stroke
    • 4 x 100 swim @ 1:45 or r=15
      • descend times 1-4
        • 1 x 300 pull @ 5:00 or r=30
          • moderate pace, breathe every 3rd stroke
        • 3 x 100 swim @ 1:45 or r=15
          • faster pace than 4th 100
            • 1 x 200 pull @ 3:30 or r=30
              • moderate pace, breathe every 3rd stroke
            • 2 x 100 swim @ 1:45 or r=15
              • faster pace than 3 x 100
                • 1 x 100 pull @ 2:00 or r=30
                  • moderate pace, breathe every 3rd stroke
                • 1 x 100 swim
                  • fastest
  • 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-
    • 8 x 50 swim @ 1:10 or r=15
      • 25 back/25 breast
  • Stroke Set C-
    • 20 x 25 swim @ 30 or r=5
      • 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:  2 x 50 @ 1:00, 1 x 50 @ 1:30
      • Each set is 3 x 50:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, maintain same # of strokes
        • #3: max. speed, maintain same # of strokes
  • Pull Set-
    • 1 x 400 pull:  breathe 3/5/3/5 by 100’s
  • Stroke Count Set B-
    • 12 x 25 swim @ 45 or r=15
      • Each set is 3 x 25:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, maintain same # of strokes
        • #3: max. speed, maintain same # of strokes
  • Cool-down-
    • 4 x (25 scull/25 glide stroke/25 pull)

Total = 2500

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

November 16-20, 2015

by

Workouts off the beaten path: November 9-13, 2015

Workouts for November 9-13, 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 choice kick @ 1:30 or r=15
  • 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   “DPS” = max. distance per stroke
        • #1:  50 fly “DPS”/25 back “fast”
        • #2:  50 back “DPS”/25 breast “fast”
        • #3:  50 breast “DPS”/25 free “fast”
        • #4:  50 free “DPS”/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):
      • 4 x 100 @ 2:00 or r=15
        • 50 stroke 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):
      • 4 x 100 @ 2:00 or r=15
        • 50 stroke 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:
      • Swim this set without stopping (it is harder than it looks)
        • 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

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

November 9-13, 2015