Workouts for October 30-November 3, 2017

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

It’s that time of year again: my high school coaching job–South Eugene High School–starts up next week and goes through February. I’ve also agreed to coach the University of Oregon club team, January-April. I am going to take a 5-6 month break from posting and will return May, 2018 (this is my last post until then). See you next May!

Monday: Distance Freestyle/Pace

Warm-up-
300 swim

Drill Set-
12 x 50 @ r=10
3 x thru:
-1 x 50 kick
-1 x 50 drill
-2 x 50 swim

Main Set-
-1 x 400 pull @ 6:40 or r=40
-3 x 100 swim @ 1:40 or r=10
-4 x 50 swim @ 50 or r=5
-1 x 100 swim @ 1:40 or r=10
-1 x 300 pull @ 5:00 or r=30
-2 x 100 swim @ 1:40 or r=10
-2 x 50 swim @ 50 or r=5
-1 x 200 pull @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-1 x 100 pull @ 1:40 or r=10

Cool-down-
100 choice

Total = 3000

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

Tuesday: IM

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

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-
4 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 @ 3:20 or r=20
descend times 1-3
-6 x 50 swim @ 1:00 or r=15
1st 25 DPS/2nd 25 fast!
-2 x 200 pull @ 3:20 or r=20
descend times 1-2
-6 x 50 swim @ 1:00 or r=15
1st 25 fast!/2nd 25 DPS
-1 x 200 pull @ 3:20 or r=20
negative split
-6 x 50 swim @ 1:00 or r=15
fast turn, fast finish!

Cool-down-
12 x 25 @ r=5
4 x thru:
-25 scull
-25 glide stroke
-25 pull

Total = 3000

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

Thursday: Stroke

Warm-up-
300 swim

Warm-up Set-
16 x 25 @ 40 or r=10-15
4 x thru:
-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
-extra 30 seconds rest

Cool-down-
200 choice

Total = 2500

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

Friday: Speed

Warm-up-
600 choice

Warm-up Set-
8 x 25 build @ r=10

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

Recovery Set-
8 x 25 swim @ r=10

Main Set B-
4 x 100 swim @ 2:00 or r=30
#1: 2nd 50 = fast!
#2: middle 50 = fast!
#3: 1st 50 = fast!
#4: 1st and 4th 25’s = fast!

Cool-down-
12 x 25 (25 scull with kick/25 swim) @ r=10

Total = 2500

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

October 30-November 3, 2017

Workouts for October 23-27, 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

Main Set-
Swim or pull this set.
Build your pace on the way up.
Maintain your pace on the way down:
-100 @ 1:40 or r=10
-200 @ 3:20 or r=20
-400 @ 6:40 or r=40
-800 @ 13:00 or r=80
-400 @ 6:40 or r=40
-200 @ 3:20 or r=20
-100 @ 1:40 or r=10

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

Total = 3000

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

Tuesday: IM

Warm-up-
-200 swim
-8 x 25 kick @ r=5
2 each stroke
-4 x 50 kick @ r=10
1 each stroke

Warm-up Set-
12 x 25 @ 45
-2 x 25 drill/1 x 25 swim
-IM order

Main Set-
-1 x 200 pull (moderate pace) @ 4:00
-1 x 300 back@ 6:30
3 x (50 kick/50 swim)
-1 x 200 pull (moderate pace) @ 4:00
-2 x 150 breast @ 3:30
50 drill/50 swim/50 drill
-1 x 200 pull (moderate pace)@ 4:00
-12 x 25 fly @ 45
25 drill/25 swim

Cool-down-
100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
12 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

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

Cool-down-
200 choice

Total = 3000

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

Thursday: Stroke

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

Warm-up Set-
8 x 25 drill @ r=10
-2 of each stroke

Main Set-
3 x thru (one stroke per round):
-75 kick @ 1:45 or r=15
-50 kick/25 swim @ 1:45 or r=15
-25 kick/50 swim @ 1:45 or r=15
-75 swim @ 1:45 or r=20

Pull Set-
6 x 50 pull @ 1:05 or r=15
-25 breast/25 free

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

Cool-down-
200 choice

Total = 2500

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

Friday: Speed

Warm-up-
500 swim

Warm-up Set-
4 x 75 @ 1:30 or r=15
-25 kick/25 drill/25 swim

Main Set-
-1 x 100 swim @ 2:00 or r=30
70% effort
-4 x 25 swim @ 30 or r=5
90% effort
-1 x 200 swim @ 4:00 or r=45
70% effort
-4 x 25 swim @ 35 or r=10
90% effort
-1 x 400 pull @ 7:30 or r=60
70% effort
-4 x 25 swim @ 40 or r=15
90% effort
-1 x 200 swim @ 4:00 or r=45
70% effort
-4 x 25 swim @ 45 or r=20
90% effort
-1 x 100 swim @ 2:00 or r=30
70% effort

Cool-down-
4 x (25 scull/25 glide stroke/25 pull)

Total = 2500

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

October 23-27, 2017

Workouts for October 16-20, 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 pull
-200 kick

Main Set-
2nd repeat faster than 1st in each set:
-2 x 400 @ 6:30 or r=30
-2 x 300 @ 5:00 or r=30
-2 x 200 @ 3:20 or r=20
-2 x 100 @ 1:40 or r=10
-2 x 50 @ 1:00 or r=15

Cool-down-
12 x 25 @ r=5
-25 scull/25 glide stroke/25 pull

Total = 3000

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

Tuesday: IM

Warm-up-
500 choice

Warm-up Set-
8 x 50 pull @ 55
-breathe 3/5 by 25’s

IM Set A-
4 x thru (Milt Nelms’ Axes Swim):
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

IM Set B-
4 x thru:
-1 x 50 swim (200 IM order by round) @ 1:10
-1 x 100 IM @ 2:00

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

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

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

Warm-up Set-
6 x 50 pull @ 55 or r=10
-breathe 3/5/7 by 50’s

Main Set-
3 x thru:
-1 x 200 swim (moderate pace) @ 3:30 or r=30
-1 x 150 swim (faster pace) @ 2:30 or r=15
-1 x 100 swim (faster pace) @ 1:45 or r=15
-1 x 50 swim (fastest pace) @ 1:30 or r=30

Recovery Set-
4 x (25 scull/25 glide stroke/25 pull)

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

Cool-down-
100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
400 swim

Kick Set-
10 x 50 kick @ 1:30 or r=15
-figure average time for each set of 5 x 50
-same stroke for each set of 5 x 50

Drill Set A-
10 x 25 @ 45 or r=10
-25 “stroke” drill/25 “stroke” swim

Main Stroke Set-
10 x 50 @ 1:15 or r=20
-25 “stroke” drill/25 “stroke” swim
-note times and # strokes per length

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

Drill Set B-
10 x 25 @ 45 or r=10
-25 “stroke” drill/25 “stroke” swim

Cool-down-
100 swim

Total = 2500

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

Friday: Speed

Warm-up-
-300 swim
-6 x 50 pull @ r=10

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

Speed Set A-
8 x 50 swim @ 1:15 or r=30
-fastest possible average

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

Speed Set B-
8 x 25 swim @ 50 or r=30
-fastest possible average

Kick Set-
400 kick: every 3rd length fast!

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

Total = 2500

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

October 16-20, 2017

Workouts for October 9-13, 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 free @ 8:20 or r=50
moderate pace
-2 x 250 free @ 4:10 or r=25
faster pace than 500
-4 x 25 @ 40 or r=15
faster pace than 250’s
-1 x 400 free @ 6:40 or r=40
moderate pace
-2 x 200 free @ 3:20 or r=20
faster pace than 400
-4 x 25 @ 40 or r=15
faster pace than 200’s
-1 x 300 free @ 5:00 or r=30
moderate pace
-2 x 150 free @ 2:30 or r=15
faster pace than 300
-4 x 25 @ 40 or r=15
faster pace than 150’s

Cool-down-
100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
-300 swim
-6 x 50 (25 kick/25 swim) @ r=10

IM Set A-
-1 x 200 IM @ 4:00 or r=30
-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 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:10 or r=20
25 breast/25 free

IM Set B-
24 x 25 swim @ 40 or r=10-15
-25 free/25 IM order x 3

Cool-down-
100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-
Swim as one set:
-1 x 400 pull @ 7:00 or r=60
breathe 3/5/3/5 by 100’s
-4 x 50 kick @ 1:30 or r=15
descend times 1-4
-2 x 200 swim @ 3:30 or r=30
push 3rd 50 in each 200
-2 x 100 kick @ 3:00 or r=20
push 3rd 25 of each 100
-4 x 100 pull @ 1:45 or r=15
descend times 1-4
-1 x 200 kick @ 5:00 or r=30
push 3rd 50
-8 x 50 swim @ 55 or r=10
negative split

Speed Set-
8 x 25 from center of pool @ 50
-fast turns!

Cool-down-
200 choice

Total = 3000

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

Thursday: Stroke

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

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

Main Set-
-4 x 100 swim @ 2:00 or r=15
75 free/25 “stroke”
-30 seconds extra rest
-4 x 100 swim @ 2:15 or r=20
50 free/50 “stroke”
-30 seconds extra rest
-4 x 100 swim @ 2:30 or r=30
25 free/75 “stroke”

Cool-down-
4 x (25 scull/25 glide stroke/25 pull)

Total = 2500

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

Friday: Speed

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

Warm-up Set-
12 x 25 @ 40 or r=10
-25 ½ easy/½ fast
-25 ½ fast/½ easy
-25 easy
-25 fast

Main Set-
Effort increases with 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-
4 x 50 kick @ 1:30 or r=15
-negative split

Speed Set-
12 x 25 @ 45 or r=15
-25 DPS/25 build/25 fast breakout

Cool-down-
200 easy

Total = 2500

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

October 9-13, 2017