Workouts for May 29-June 2, 2017

***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 500 pull @ 8:00 or r=30
breathe 3/5/3/5/3 by 100’s
-10 x 50 swim @ 55 or r=10
descend times 1-5, 6-10
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3/5 by 100’s
-8 x 50 swim @ 55 or r=10
descend times 1-4, 5-8
-1 x 300 pull @ 5:00 or r=30
breathe 3/5/3 by 100’s
-6 x 50 swim @ 55 or r=10
descend times 1-3, 4-6

Cool-down-
200 choice

Total = 3000

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Tuesday:  IM

Warm-up-
-400 swim
-4 x 50 kick @ r=10
1 of each stroke, IM order

Main Set-
2 x thru:
-4 x 25 fly @ 40 or r=10
25 drill/25 swim
-2 x 100 IM @ 2:15 or r=30
2nd 100 faster than 1st
-4 x 25 back @ 40 or r=10
25 drill/25 swim
-2 x 100 IM @ 2:15 or r=30
2nd 100 faster than 1st
-4 x 25 breast @ 40 or r=10
25 drill/25 swim
-2 x 100 IM @ 2:15 or r=30
2nd 100 faster than 1st

Cool-down-
100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
-200 swim
-12 x 25 (25 scull/25 pull) @ r=5

Main Set-
2 x thru (faster pace as distance gets shorter):
-1 x 300 swim @ 5:00 or r=30
-2 x 150 swim @ 2:45 or r=20
-4 x 75 swim @ 1:15 or r=10
-6 x 50 swim @ 50 or r=5
-extra 30 seconds rest

Cool-down-
100 choice

Total = 3000

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Thursday:  Short-Axis Strokes

Warm-up-
-200 swim
-200 (25 10-beat free/25 free)
-200 pull

Stroke Drill Set A-
8 x 25 @ 45 or r=15
2 x thru:
-25 2 kicks, 1 pull breast/25 breast
-25 4-beat fly/25 fly

Stroke Set A-
2 x 300 swim @ 5:30 or r=30
-100 free/100 “stroke”/100 free

Stroke Drill Set B-
8 x 25 @ 45 or r=15
2 x thru:
-25 cobra/25 breast
-25 single-arm fly/25 fly

Stroke Set B-
4 x 150 swim @ 3:00 or r=20
-50 free/50 “stroke”/50 free

Stroke Drill Set C-
8 x 25 @ 45 or r=15
2 x thru:
-25 3-up, 3-down breast/25 breast
-25 1-1-1 fly/25 fly

Cool-down-
100 swim

Total = 2500

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Friday:  Speed

Warm-up-
400 choice

Warm-up Set-
6 x 75 @ 1:40 or r=20
-25 drill/25 build/25 DPS

Main Set-
-1 x 150 free, moderate pace @ 3:00 or r=30
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)
-2 x 75 free, moderate pace @ 1:30 or r=15
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)
-3 x 50 free, moderate pace @ 1:00 or r=10
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)
-2 x 75 free, moderate pace @ 1:30 or r=15
-3 x 50 swim @ 1:00 or r=15=20
descend times 1-3 (descend to fast pace!)
-1 x 150 free, moderate pace @ 3:00 or r=30
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)

Cool-down-
150 swim

Total = 2500

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May 29-June 2, 2017

Workouts for May 22-26, 2017

***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 pull @ 8:20 or r=50
-1 x 250 swim @ 4:10 or r=25
-5 x 50 swim @ 1:00 or r=15
-1 x 400 pull @ 6:40 or r=40
-1 x 200 swim @ 3:20 or r=20
-4 x 50 swim @ 1:00 or r=15
-1 x 300 pull @ 5:00 or r=30
-1 x 150 swim @ 2:30 or r=15
-3 x 50 swim @ 1:00 or r=15
-1 x 200 pull @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-2 x 50 swim @ 1:00 or r=15

Cool-down-
100 choice

Total = 3100

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Tuesday:  IM

Warm-up-
-200 swim
-100 kick
-100 pull

Warm-up Set-
16 x 25 swim @ 40 or r=15
4 x thru:
-4 breaths
-3 breaths
-2 breaths
-1 breath

Main Set-
4 x thru (1 round each stroke):
-1 x 25 swim @ 45 or r=15
-1 x 50 kick @ 1:30 or r=15
-1 x 75 @ 1:45 or r=15
25 drill/25 swim/25 drill
-1 x 100 swim @ 2:00 or r=30
50 stroke/50 free
-1 x 75 @ 1:45 or r=15
25 swim/25 drill/25 swim
-1 x 50 kick @ 1:30 or r=15
-1 x 25 swim @ 45 or r=15

Cool-down-
100 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
-200 free
-200 swim (mix of strokes)
-200 IM kick

Kick Set-
6 x 50 kick @ 1:30 or r=15
-descend 1-3, 4-6

Pace Set A-
3 x 200 swim @ 3:30 or r=30
-#1:  push last 100
-#2:  push middle 100
-#3:  push 1st 100

Pull Set-
9 x 50 pull @ 55 or r=10
-breathe 3/5/7 by 50’s

Pace Set B-
3 x 200 swim @ 3:30 or r=30
-#1:  push even 50’s
-#2:  push odd 50’s
-#3:  push entire 200!

Cool-down Set-
12 x 25 (25 scull/25 glide/25 pull) @ r=5

Cool-down-
150 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
4 x (25 swim/25 drill/25 kick)

Warm-up Sets-
-4 x 50 @ 1:10 or r=15
25 kick/25 swim
-4 x 50 @ 1:10 or r=15
25 drill/25 swim
-4 x 50 @ 1:10 or r=15
25 scull with free kick/25 swim

Main Set-
3 x thru:
-1 x 50 drill @ 1:15 or r=20
“stroke”
-1 x 100 swim @ 2:15 or r=30
25 “stroke”/25 free
-1 x 200 pull @ 3:30 or r=30
breathe 3/5/3/5 by 50’s
-1 x 100 swim @ 2:15 or r=30
50 “stroke”/50 free
-1 x 50 swim @ 1:15 or r=20
“stroke”

Cool-down-
100 swim

Total = 2500

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

Friday:  Speed

Warm-up-
-200 swim
-200:  25 kick/25 swim
-4 x 50 @ r=10
25 drill/25 swim
-8 x 25 swim @ r=10
25 DPS/25 build

Warm-up Set-
300 pull, breathe 3/5/3 by 100’s

Main Set-
2 x thru:
-1 x 150 free @ 3:00 or r=30
medium effort
-2 x 75 stroke @ 1:45 or r=30
hard effort
-3 x 50 free @ 1:00 or r=15
medium effort
-6 x 25 stroke @ 45 or r=20
hard effort
-extra 30 seconds rest

Cool-down-
200:  25 scull w/ flutter kick/25 swim

Total = 2500

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May 22-26, 2017

Workouts for May 15-19, 2017

***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

Warm-up Set-
12 x 50 pull @ 55 or r=10
-1-4:  breathe every 3rd stroke
-5-8:  breathe every 5th stroke
-9-12:  breathe every 7th stroke

Main Set-
Davis Mile:  Broken 1650
Subtract 2½ minutes to get time
-11 lengths (275) @ r=20
-10 lengths (250) @ r=20
-9 lengths (225) @ r=20
-8 lengths (200) @ r=15
-7 lengths (175) @ r=15
-6 lengths (150) @ r=15
-5 lengths (125) @ r=15
-4 lengths (100) @ r=10
-3 lengths (75) @ r=10
-2 lengths (50) @ r=10
-1 length (25)

Cool-down-
150 choice

Total = 3000

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Tuesday:  IM

Warm-up-
-300 swim
-200 IM kick
-100 IM drill
-8 x 25 swim @ r=10
build

IM Set A-
-1 x 300 IM @ 5:30 or r=45
-4 x 50 swim @ 1:10 or r=20
25 fly/25 back
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:10 or r=20
25 back/25 breast
-1 x 100 IM @ 2:15 or r=30
-4 x 50 swim @ 1:10 or r=15
25 breast/25 free

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

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

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

Warm-up Set-
12 x 50 @ 1:00 or r=10
4 x thru:
-25 10-beat free/25 free
-50 corkscrew (4 strokes free, 5 strokes back)
-25 10-beat back/25 back

Main Set-
2 x thru:
200 is faster than 200 split in 300, 100 is faster than 100 split in 200, 50 is faster than 50 split in 100
-1 x 300 swim @ 5:00 or r=30
-1 x 200 swim @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-1 x 50 swim @ 1:15 or r=30

Speed Set-
12 x 25 @ 30 or r=15
Alternate:
-12.5 easy/12.5 fast
-12.5 fast/12.5 easy

Cool-down-
200 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
6 x (50 swim, 25 drill, 25 kick)

Stroke Set A-
12 x 25 stroke @ 45 or r=15
Alternate:
-½ length scull/½ length swim
-½ length swim/½ length scull

Stroke Set B-
12 x 50 (25 drill/25 swim) @ 1:10 or r=15
4 x thru:
-2 x 50 stroke
-1 x 50 free

Stroke Set C-
24 x 25 swim @ 40 or r=10-15
8 x thru:
-2 x 25 stroke
-1 x 25 free

Cool-down-
400 pull:  breathe every 3rd stroke

Total = 2500

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

Friday:  Speed

Warm-up-
-400 swim
-4 x 50 @ r=10
25 DPS/25 build

Main Set-
2 x thru:
-1 x 200 swim @ 3:30 or r=30
negative split
-2 x 100 pull @ 1:45 or r=15
moderate effort, breathe 3/5 by 25’s
-4 x 50 swim @ 1:00 or r=15
negative split
-4 x 25 swim @ 45 or r=20
moderate – hard effort
-4 x 25 kick @ 45 or r=15
hard effort
-1 x 100 swim @ 3:00
easy effort

Cool-down-
100 swim

Total = 2500

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May 15-19, 2017

Workouts for May 8-12, 2017

***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-
-1 x 600 pull @ 10:00 or r=60
negative split
breathe 3/5/3/3 by 150’s
-2 x 300 swim @ 5:00 or r=30
descend times 1-2
-3 x 200 pull @ 3:20 or r=20
breathe 3/5/3/5 by 50’s
descend times 1-3
-4 x 150 swim @ 2:30 or r=15
negative split each 150

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

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

Warm-up Set-
8 x 25 drill @ r=10
-2 each stroke, IM order

IM Set A-
12 x 75 @ 2:00 or r=15-30
Choose 1 stroke each set of 4 x 75:
-75 kick
-50 kick/25 swim
-25 kick/50 swim
-75 swim
-75 swim
-50 swim/25 kick
-25 swim/50 kick
-75 kick
-75 kick
-50 kick/25 swim
-25 kick/50 swim
-75 swim

IM Set B-
12 x 50 swim @ 1:05 or r=15
-3 x 200 IM order

Cool-down-
200 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
-2 x 200 swim @ 3:30 or r=30
negative split, descend times 1-2
-1 x 300 pull @ 5:15 or r=45
moderate pace, breathe every 3rd stroke
-2 x 150 swim @ 2:30 or r=15
negative split, descend times 1-2
-1 x 200 pull @ 3:30 or r=30
moderate pace, breathe 3/5 by 25’s
-2 x 100 swim @ 1:45 or r=15
negative split, descend times 1-2
-1 x 100 pull @ 2:00 or r=30
moderate pace, breathe 3/5 by 25’s
-2 x 50 swim @  1:00 or r=15
negative split, descend times 1-2

Cool-down-
200 choice

Total = 3000

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Thursday:  Swim Clinic

Topic:  Drag Forces – Part Two (reprinted from May, 2013)

How to minimize drag (continued):

Taper the shape you present to the water. Tapered objects meet less resistance than objects with square corners. Moreover, think of the time/money spent by Lance Armstrong et al. to reduce wind resistance when cycling (and wind resistance is insignificant to the resistance encountered in water).

Tips to taper your shape:

Streamlined push-offs.  Practice pushing off the wall with arms and legs in a tightly streamlined position—like a sharp pencil.  Let yourself sink down as you push off the wall, arms squeezing just behind ears, one hand on top of the other, merging 2 arms into 1, pushing off about 2′ below surface.

Keep it simple and smooth.  Elite swimmers look effortless; there are no extra movements.  Entry and exit are smooth, there is minimal splash, and they are not creating large waves that impede progress.

Tips to promote stroke cleanliness:

Practice “quiet” swimming.  Keep entry and recovery movements soft and smooth.  Your goal is to swim with little splash and no sound.

“…elite athletes do not use significant (sic) higher propulsive forces from their arms and legs.  Rather, they have better whole body streamlining which reduces the drag forces from the water.  Therefore, they can achieve faster swimming velocities using similar propulsion as non-elite athletes” (Cappaert, Pease, and Troup, 1996).

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Friday:  Speed

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

Warm-up Set-
4 x 75 @ r=15
-25 kick/25 drill/25 swim

Main Set A-
12 x 50 swim @ 1:10 or r=20
Stroke count set, 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

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

Main Set B-
12 x 25 swim @ 45 or r=15
Stroke count set, 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

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May 8-12, 2017