Monthly Archives: December 2015

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

Workouts for December 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
8 x 50 @ r=10
-25 drill/25 swim

Main Set-
Pull sets:  moderate, steady pace
Swim sets:  descend times 1-4
-1 x 400 pull @ 7:00 or r=60
-4 x 100 swim @ 1:50 or r=20
-1 x 300 pull @ 5:15 or r=45
-4 x 75 swim @ 1:30 or r=20
-1 x 200 pull @ 3:30 or r=30
-4 x 50 swim @ 1:00 or r=10-15
-1 x 100 pull @ 1:45 or r=15
-4 x 25 swim @ 30 or r=5

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull
200 swim

Warm-up Set-
8 x 50 pull @ 1:10 or r=10
-25 breast/25 free

IM Set A-
8 x 75 swim @ 1:45 or r=20
-odd 75’s:  25 fly/25 back/25 breast
-even 75’s:  25 back/25 breast/25 free

IM Set B-
8 x 50 swim @ 1:10 or r=20
-2 each stroke
-400 IM order

IM Set C-
8 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
4 x 25 @ r=5
-25 scull with free kick/25 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Pull Set-
4 x 250 pull @ 4:15 or r=30
-odd 250’s:  breathe 3/5/7/5/3 by 50’s
-even 250’s:  breathe every 3rd stroke

Stroke Count Set-
12 x 25 swim @ 45 or r=15
4 x through:
-relaxed pace, count your strokes
-200 pace, hold same stroke count
-max speed, hold same stroke count

Pace Set-
4 x 250 swim @ 4:20 or r=30
-odd 250’s:  push odd 50’s
-even 250’s:  push even 50’s

Cool-down-
100 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
100 kick
200 drill

Main Set-
1 x 300 pull @ 5:00 or r=30
-breathe 3/5/3 by 100’s
2 x 150 swim @ 3:10 or r=20
-50 stroke/50 free/50 stroke
3 x 100 pull @ 1:45 or r=15
-breathe 3/5/3/5 by 25’s
6 x 50 swim @ 1:10 or r=15-20
-alt. 50 stroke, 50 free
12 x 25 swim @ 40 or r=15
-alt. 25 stroke, 25 free

Stroke Drill Set-
16 x 25 @ 45 or r=15
-25 stroke drill/25 stroke swim

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 @ 40 or r=10
-25 drill/25 build

Speed Set A-
10 x 50 @ 1:10 or r=20-30
2 x through:
-12.5 easy/25 fast/12.5 easy
-12.5 fast/25 easy/12.5 fast
-25 easy/25 fast
-25 fast/25 easy
-50 easy

Recovery Set-
500 pull:  breathe 3/4/5/4/3 by 100’s

Speed Set B-
20 x 25 @ 40 or r=10
4 x through:
-3 strokes fast
-4 strokes fast
-5 strokes fast
-all easy
-all fast

Cool-down-
200 choice

Total = 2500

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

December 21-25, 2015

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

Workouts for December 14-18, 2015

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
4 x 50 @ r=10
-25 drill/25 swim

Main Set-
3 x through:
Descend pace as distance gets shorter
-400 swim or pull @ 6:30 or r=30
-200 swim or pull @ 3:20 or r=20
-100 swim or pull @ 1:40 or r=10
-50 swim or pull @ 1:30 or r=45

Cool-down-
150 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

IM Set A-
16 x 25 @ 45 or r=15
-4 each stroke, reverse IM order
-25 drill/25 swim

IM Set B-
Milt Nelms Axis Swim
4 x through (continuous):
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

IM Set C-
4 x through:
-75 swim (25 back/25 breast/25 free) @ 1:45 or r=20
-50 swim (25 back/25 breast) @ 1:00 or r=10
-25 swim (fly) @ 45 or r=15

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
8 x 50 @ r=15
-25 kick/25 swim

Main Set-
1 x 100 swim @ 2:00 or r=20
1 x 200 pull @ 3:30 or r=30
2 x 100 swim @ 1:50 or r=15
1 x 200 pull @ 3:30 or r=30
3 x 100 swim @ 1:40 or r=10
1 x 200 pull @ 3:30 or r=30
4 x 100 swim @ 1:30 or r=5

Speed Set-
8 x 50 swim @ 1:05 or r=20
2 x through:
-25 easy/25 fast
-25 fast/25 easy
-50 easy
-50 fast

Cool-down-
8 x 25 @ r=5
-25 scull with kick/25 swim

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 swim

Warm-up Set-
8 x 50 @ 1:05 or r=15
-25 drill/25 swim

Main Set-
3 x through:
Choose one stroke each round (50, 100, and 150)
50 kick @ 1:30 or r=15
-negative split
100 @ 2:00 or r=15
-25 drill/25 swim
150 swim @ 2:45 or r=15
-build pace
200 pull @ 3:30 or r=30
-breathe every 3rd stroke

Cool-down-
8 x 25 @ r=5
-25 scull with kick/25 swim

Total = 2500

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

Friday:  Speed

Warm-up-
400 choice

Warm-up Set A-
12 x 25 @ r=15
-25 kick/25 drill/25 swim

Warm-up Set B-
8 x 50 pull @ 55 or r=10
-descend times 1-4, 5-8

Main Set-
2 x through:
4 x 50 swim @ 1:00 or r=15
-negative split
100 swim @ 2:30 or r=30-45
-easy
8 x 25 swim @ 40 or r=15
-fast, 90% effort
100 swim @ 2:30 or r=30-45
-easy

Cool-down-
200 choice

Total = 2500

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

December 14-18, 2015

by

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

Workouts for December 7-11, 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-
1 x 500 pull @ 8:00 or r=30
moderate pace
2 x 250 swim or pull @ 4:15 or r=30
at faster pace than 500
1 x 400 pull @ 6:30 or r=30
moderate pace
2 x 200 swim or pull @ 3:30 or r30
at faster pace than 400
1 x 300 pull @ 5:00 or r=30
moderate pace
2 x 150 swim or pull @ 2:30 or r=15
at faster pace than 300

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

Main Set-
4 x 50 swim @ 1:10 or r=20
1 each stroke
3 x 100 kick @ 2:30 or r=20
#1:  fly
#2:  back
#3:  breast
2 x 150 swim @ 3:10 or r=30
#1:  50 fly/50 back/50 breast
#2:  50 back/50 breast/50 free
1 x 200 swim @ 4:10 or r=40
IM
2 x 150 swim @ 3:10 or r=30
#1:  50 fly/50 back/50 breast
#2:  50 back/50 breast/50 free
3 x 100 drill @ 2:10 or r=20
#1:  fly
#2:  back
#3:  breast
4 x 50 swim @ 1:10 or r=20
1 each stroke

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
4 x 25 (25 scull/25 pull) @ r=5

Main Set-
2 x through:
1st time through is pull, 2nd time through is swim
1 x 300 @ 5:00 or r=30
moderate pace
2 x 150 @ 2:40 or r=20
at faster pace than 300
3 x 100 @ 1:45 or r=15
at faster pace than 150’s
4 x 75 @ 1:20 or r=10
at faster pace than 100’s
extra 60 seconds rest between sets!

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
400 choice

Warm-up Set-
6 x 50 swim @ 1:05 or r=15
25 DPS/25 build

Main Set-
Choose 1 or 2 strokes for this set:
8 x 25 kick @ 50 or r=10
4 x 50 swim @ 1:10 or r=15
2 x 100 drill @ 2:10 or r=20
1 x 200 kick @ 4:30 or r=30
1 x 200 swim @ 4:10 or r=30
2 x 100 drill @ 2:10 or r=20
4 x 50 kick @ 1:30 or r=15
8 x 25 swim @ 40 or r=10

Cool-down-
200 choice

Total = 2500

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

Friday:  Speed

Warm-up-
400 choice

Main Set-
2 x through:
8 x 25 swim @ r=10
build
4 x 50 swim @ 1:00 or r=15
1 easy/1 fast
1 x 100 swim @ 2:30 or r=60
all fast
4 x 50 swim @ 1:00 or r=15
1 easy/1 fast
8 x 25 swim @ r=10
build
100 swim @ 3:00 or r=60
all easy

Cool-down-
100 choice

Total = 2500

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

December 7-11, 2015