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

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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

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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