Monthly Archives: January 2016

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Workouts off the beaten path: February 1-5, 2016

Workouts for February 1-5, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Main Set-
3 x 100 pull @ 1:40 or r=10
-moderately-fast tempo

2 x 150 pull @ 2:30 or r=15
-moderate effort

1 x 300 pull @ 5:00 or r=30
-DPS (maximum distance per stroke)

1 x 300 swim @ 5:00 or r=30
-DPS (maximum distance per stroke)

2 x 150 swim @ 2:30 or r=15
-moderate effort

3 x 100 swim @ 1:40 or r=10
-moderately-fast tempo

Speed Set-
16 x 25 swim @ 40 or r=15
-25 easy/25 fast

Cool-down-
200 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-
12 x 75 @ 2:00 or r=30
3 x through:

-75 fly kick

-25 back kick/25 breast kick/25 free swim

-25 back kick/25 breast swim/25 free swim

-25 back swim/25 breast swim/25 free swim

IM Set B-
16 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 choice

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
300 swim
6 x 50 @ r=10
-25 scull with free kick/25 swim

Main Set-
2 x through:

1 x 200 pull @ 3:30 or r=30
-moderate pace

2 x 100 swim @ 1:45 or r=15
-build each to 200 race pace

4 x 50 swim @ 1:00 or r=15
-at 200 race pace + 4 seconds

8 x 25 swim @ 30 or r=10
-at 200 race pace + 2 seconds

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-
200 choice

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
500 choice

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

Main Set-
3 x through (choose one stroke per round):

1 x 100 @ 2:15 or r=30
-25 drill/25 swim

2 x 75 @ 1:15 or r=20
-25 swim/25 drill/25 swim

3 x 50 kick @ 1:30 or r=15
-descend times 1-3

4 x 25 swim @ 45 or r=15
-descend times 1-4

Cool-down-
8 x 25 swim @ r=10
-ascend times 1-8

Total = 2500

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

FRIDAY:  Speed

Warm-up-
200 swim
200 kick
200 pull
4 x 25 scull @ r=5

Main Speed Set-
Tempo gets faster 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-
1 x 200 kick
4 x 50 kick @ 1:30 or r=15
-negative split

Speed Set B-
12 x 25 swim @ 40 or r=10
-25 DPS/25 build/25 fast breakout

Cool-down-
200 easy

Total = 2500

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

February 1-5, 2016

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Workouts off the beaten path: January 25-29, 2016

Workouts for January 25-29, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
300 swim

Drill Set A-
6 x 50 @ r=15
-25 drill/25 swim

Main Set-
-400 swim @ 6:40 or r=40
-300 swim @ 5:00 or r=30
-200 swim @ 3:20 or r=20
-100 swim @ 1:40 or r=10
-300 swim @ 5:00 or r=30
-200 swim @ 3:20 or r=20
-100 swim @ 1:40 or r=10
-200 swim @ 3:20 or r=20
-100 swim @ 1:40 or r=10
-100 swim @ 1:40 or r=10

Drill Set B-
6 x 50 @ r=15
-25 drill/25 swim

Cool-down-
100 choice

Total = 3000

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

TUESDAY:  IM

Warm-up-
200 swim
200 kick

Warm-up Set-
8 x 50 @ 1:10 or r=15
-25 kick/25 drill

Main Set-
4 x thru:
-1 x 100 IM @ 2:20 or r=30
-3 x 50 swim @ 1:00 or r=10
-25 fly/25 back, 25 back/25 breast, 25 breast/25 free
-2 x 25 easy freestyle @ r=10
-1 minute between rounds

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

Cool-down-
100 swim

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
600 choice

Main Set-
3 x 200 pull @ 3:15 or r=15
-DPS

6 x 50 swim @ 1:00 or r=15
-negative split

2 x 200 pull @ 3:15 or r=15
-DPS

6 x 50 swim @ 1:00 or r=15
-push first 30 meters

1 x 200 pull @ 3:15 or r=15
-DPS

6 x 50 swim @ 1:00 or r=15
-push turn and finish

Drill Set-
10 x 25 @ r=5
-25 top scull/25 glide stroke
-25 middle scull/25 glide stroke
-25 bottom scull #1/25 glide stroke
-25 bottom scull #2/25 glide stroke
-25 squiggly lines scull/25 glide stroke

Cool-down-
50 easy

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
400 swim

Warm-up Set-
16 x 25 @ 45 or r=15
-25 kick
-25 drill
-25 build
-25 DPS

Main Set-
2 x thru:
-1 x 200 free @ 3:30 or r=30
-2 x 100 stroke @ 2:15 or r=30
-4 x 50 free @ 1:00 or r=15
-8 x 25 stroke @ 45 or r=15

Cool-down-
100 choice

Total = 2500

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

FRIDAY:  Speed

Warm-up-
600 choice

Warm-up Set-
12 x 25 swim @ r=10
-build

Main Set A-
8 x 100 swim @ 1:50 or r=20
-#1/#5:  push 4th 25
-#2/#6:  push 3rd 25
-#3/#7:  push 2nd 25
-#4/#8:  push 1st 25

Recovery Set-
8 x 25 swim @ r=5

Main Set B-
4 x 100 swim @ 2:00 or r=30
-push last 50
-push middle 50
-push first 50
-push first and last 25’s

Cool-down-
8 x 25 swim @ r=5

Total = 2500

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

January 25-29, 2016

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Workouts off the beaten path: January 18-22, 2016

Workouts for January 18-22, 2016

***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-
3 x through:
4 x 100 pull @ 1:45 or r=15
-hold steady, moderate pace
1 x 400 swim @ 6:30 or r=30
-descend times 1-3

Cool-down-
8 x 25 @ r=10
-25 scull with kick/25 swim

Total = 3000

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

TUESDAY:  IM

Warm-up-
-6 x 50 (25 swim/25 kick) @ r=10
-6 x 50 (25 drill/25 swim) @ r=10
-6 x 50 (25 scull/25 pull) @ r=10

Main Set-
25 fly @ 40 or r=10
50 25 (fly/25 back) @ 1:10 or r=15
75 25 (fly/25 back/25 breast) @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 back @ 40 or r=10
50 (25 back/25 breast) @ 1:10 or r=15
75 (25 back/25 breast/25 free) @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 breast @ 40 or r=10
50 (25 breast/25 free) @ 1:10 or r=15
75 (25 breast/25 free/25 fly) @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 free @ 40 or r=10
50 (25 free/25 fly) @ 1:10 or r=15
75 (25 free/25 fly/25 back) @ 1:40 or r=20
100 IM @ 2:20 or r=40

Cool-down-
-4 x 75 pull or swim @ 1:30 or r=15
-4 x 50 pull or swim @ 1:00 or r=15
-4 x 25 pull or swim @ 40 or r=10

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
16 x 25 “streamline breakouts” @ 30 or r=5-10
-fast breakout, 3 strokes no breathing, swim easy to wall

Main Set-
Maintain stroke count and pace throughout set:
-50 @ 50 or r=5
-100 @ 1:40 or r=10
-200 @ 3:20 or r=20
-300 @ 5:00 or r=30
-200 @ 3:20 or r=20
-100 @ 1:40 or r=10
-50 @ 50 or r=5

Drill Set-
16 x 50 @ 1:00 or r=10
4 x through:
-25 r-arm free/25 free
-25 l-arm free/25 free
-25 10-beat free/25 free
-25 catch-up free/25 free

Cool-down-
200 choice

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
300 swim
200 pull

Warm-up Set-
8 x 25 kick @ 45 or r=10

Main Set-
3 x through:
-100 free @ 2:00 or r=30
-75 free/25 stroke @ 2:00 or r=25
-50 free/50 stroke @ 2:00 or r=20
-25 free/75 stroke @ 2:00 or r=15
-100 stroke @ 2:30 or r=30

Speed Set-
8 x 25 swim @ 40 or r=15
-25 easy/25 fast

Cool-down-
100 choice

Total = 2500

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

FRIDAY:  Speed

Warm-up-
500 choice

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

Main Set-
2 x 150 swim @ 3:00 or r=60
-90% effort

1 x 200 swim @ 5:00 or r=60
-½ speed (recovery pace)

4 x 75 swim @ 2:00 or r=60
-90% effort

1 x 200 swim @ 5:00 or r=60
-½ speed (recovery pace)

6 x 50 swim @ 1:45 or r=60
-90% effort

1 x 200 swim @ 5:00 or r=60
-½ speed (recovery pace)

Cool-down-
10 x 25 swim @ 40 or r=10
-ascend pace

Total = 2500

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

January 18-22, 2016

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Workouts off the beaten path: January 11-15, 2016

Workouts for January 11-15, 2016

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

MONDAY:  Distance Free/Pace

Warm-up-
500 choice

Pull Set-
12 x 50 pull @ 55
-breathe every 3rd stroke on odd 50’s
-breathe every 5th stroke on even 50’s

Main Set-
Broken 1650 “Davis Mile”
Subtract 2 and 1/2 minutes to get 1650 time

-11 lengths @ r=20
-10 lengths @ r=20
-9 lengths @ r=20
-8 lengths @ r=15
-7 lengths @ r=15
-6 lengths @ r=15
-5 lengths @ r=15
-4 lengths @ r=10
-3 lengths @ r=10
-2 lengths @ r=10
-1 length

Cool-down-
250 choice

Total = 3000

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

TUESDAY:  IM

Warm-up-
300 swim
8 x 25 pull @ r=5
100 (25 scull with free kick/25 swim)

Warm-up Set-
12 x 25 drill @ r=10
-3 each stroke

Kick Set-
4 x 50 kick @ 1:30 or r=15
-descend times 1-4

4 x 25 kick @ 45 or r=10
-descend times 1-4

Pull Set A-
300 pull:  breathe every 3rd stroke

Main Set-
4 x thru:
-4 x 25 swim (1 each stroke) @ 40 or r=15
-1 x 100 IM @ 2:30 or r=40

Pull Set B-
300 pull:  breathe every 3rd stroke

Cool-down-
8 x 25 (25 scull/25 pull) @ r=5

Total = 2800

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

WEDNESDAY:  Mid-Distance Free/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 @ 40 or r=10
-25 “10-beat” free/25 “catch-up” free

Main Set-
1 x 400 swim @ 7:00 or r=60
-moderate effort

4 x 100 swim @ 1:45 or r=15
-descend times 1-4

1 x 300 swim @ 5:15 or r=45
-moderate effort

3 x 100 swim @ 1:45 or r=15
-descend times 1-3

1 x 200 swim @ 3:30 or r=30
-moderate effort

2 x 100 swim @ 1:45 or r=15
-descend times 1-2

1 x 100 swim @ 1:45 or r=15
-moderate effort

1 x 100 @ 1:45 or r=15
-moderate-hard effort

Cool-down-
200 choice

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
400 choice

Warm-up Set-
2 x thru:
-2 x 50 (25 kick/25 swim) @ 1:10 or r=15
-4 x 25 (25 drill/25 swim) @ 40 or r=10

Main Set-
12 x 50 “stroke” @ 1:05 or r=15
-descend times 1-4, 5-8, 9-12

200 easy swim @ 4:30 or r=15

8 x 50 “stroke” @ 1:10 or r=20
-descend times 1-4, 5-8

200 easy swim @ 4:30 or r=60

4 x 50 “stroke” @ 1:15 or r=20-30
-descend times 1-4

200 easy swim

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

Total = 2800

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

FRIDAY:  Speed

Warm-up-
200 swim
8 x 25 (25 kick/25 swim) @ r=5

Main Set-
3 x 100 swim @ 2:00 or r=15
-25 stroke/25 free, 60% effort

8 x 50 swim @ 1:00 or r=20
-70% effort

3 x 100 swim @ 2:00 or r=15
-25 stroke/25 free, 60% effort

6 x 50 swim @ 1:10 or r=30
-75-80% effort

3 x 100 swim @ 2:00 or r=15
-25 stroke/25 free, 60% effort

4 x 50 swim @ 1:20 or r=40
-85-90% effort

3 x 100 swim @ 2:00 or r=15
-25 stroke/25 free, 60% effort

2 x 50 swim @ 1:30 or r=60
-95% effort

Cool-down-
2 x thru:
-100 swim @ r=10
-2 x 50 swim @ r=10

Total = 3000

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

January 11-15, 2016

by

Workouts off the beaten path: January 4-8, 2016

Workouts for January 4-8, 2016

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

Monday:  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 @ 1:00 or r=15
-75 @ 1:15 or r=15
-100 @ 1:45 or r=15
-200 @ 3:30 or r=30
-300 @ 5:00 or r=30
-400 @ 6:30 or r=30
-300 @ 5:00 or r=30
-200 @ 3:30 or r=30
-100 @ 1:45 or r=15
-75 @ 1:15 or r=15
-50 @ 60 or r=15
-25 @ 30 or r=5

Cool-down-
200:  25 scull with free kick/25 swim

Total = 3000

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

Tuesday:  IM

Warm-up-
300 swim

IM Set A-
3 x thru:
1 x 200 swim @ 4:00 or r=30
-25 fly/75 back/25 breast/75 free
4 x 50 swim @ 1:10 or r=15
-1 each stroke, IM order

IM Set B-
3 x thru:
1 x 150 swim @ 3:15 or r=30
-50 fly/25 back/50 breast/25 free
3 x 50 swim @ 1:10 or r=15
-25 fly/back
-25 back/breast
-25 breast/25 free

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
16 x 25 @ 40 or r=10
-2 x 25 kick (fast feet)
-2 x 25 swim (build)

Main Set-
3 x thru:
2 x 100 pull @ 1:45 or r=15
-breathe 3/5 by 25’s
4 x 50 @ 1:00 or r=10
-25 10-beat free/25 free
1 x 200 free @ 4:00 or r=60
-build kick

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 swim

Kick Set-
10 x 50 kick @ 1:30 or r=15
-negative split

Drill Set-
10 x 25 stroke drill @ 50 or r=20

Stroke Set A-
10 x 50 stroke @ 1:10 or r=15
-descend times 1-5, 6-10

Pull Set-
500 pull
-breathe 3/5/3/5/3 by 100’s

Stroke Set B-
10 x 25 stroke @ 50 or r=20
-descend times 1-5, 6-10

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

Pull Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-
20-30 seconds rest between swims:
-25 swim:  hard effort
-50 swim:  negative split
-75 swim:  push last 25
-100 swim:  negative split
-150 pull:  moderate effort
-200 swim:  negative split
-150 pull:  moderate effort
-100 swim:  negative split
-75 swim:  push last 25
-50 swim:  negative split
-25 swim:  hard effort

Kick Set-
8 x 25 kick @ 45 or r=15
-25 easy/25 moderate-hard

Cool-down-
300 choice

Total = 2500

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

January 4-8, 2016