Monthly Archives: April 2018

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Workouts off the beaten path: April 30-May 4, 2018

***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
200 swim

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

Drill Set-
10 x 50 @ 1:00 or r=15
2 x thru:
-25 right-arm free/25 swim
-25 left-arm free/25 swim
-25 catch-up free/25 swim
-25 10-beat free/25 swim
-25 “10-beat-10-beat-3 strokes”/25 swim

Main Set-
900 swim:
-100 “fairly light”
-100 “somewhat hard”
-100 “hard”
-100 “somewhat hard”
-100 “fairly light”
-100 “somewhat hard”
-100 “hard”
-100 “somewhat hard”
-100 “fairly light”

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

Total = 3000

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

Tuesday: IM

Warm-up-
400 choice

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

Warm-up Set B-
12 x 25 @ 40 or r=10
-25 kick/25 drill/25 swim
-IM order

IM Set A-
4 x thru (continuous 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 @ 1:10 or r=20
IM order (round 1=fly, round 2=back, round 3=breast, round 4=free)
-1 x 100 IM @ 2:20 or r=30

Cool-down-
100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
16 x 25 @ r=10
-25 scull/25 pull

Main Set-
8 x 75 swim @ 1:30 or r=15
-descend times 1-4, 5-8
8 x 25 kick @ 45 or r=10
-descend times 1-4, 5-8
6 x 75 swim @ 1:30 or r=15
-descend times 1-3, 4-6
6 x 25 kick @ 45 or r=10
-descend times 1-3, 4-6
4 x 75 swim @ 1:30 or r=15
-descend times 1-4
4 x 25 kick @ 45 or r=10
-descend times 1-4
2 x 75 swim @ 1:30 or r=15
-descend times 1-2
2 x 25 kick @ 45 or r=10
-all fast

Cool-down-
200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
500 choice

Warm-up Set-
20 x 25 @ 40 or r=10
5 x thru:
-2 x 25 drill
-2 x 25 swim

Stroke Set A-
2 x thru (choose one “stroke” each round):
-100 kick @ 2:15 or r=10
-75 kick/25 swim @ 2:15 or r=15
-50 kick/50 swim @ 2:15 or r=20
-25 kick/75 swim @ 2:15 or r=25
-100 swim @ 2:15 or r=30

Stroke Set B-
16 x 25 swim @ 40 or r=10
-25 “stroke”/25 free

Cool-down-
100 swim

Total = 2500

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

Friday: Speed

Warm-up-
4 x 75 @ r=10
-25 drill/50 swim
6 x 50 @ r=10
-25 kick/25 swim

Warm-up Set-
12 x 25 @ r=5
-25 scull with flutter kick/25 build

Main Set-
3 x thru:
2 x 75 swim @ 1:30 or r=20
-50 DPS/25 build
2 x 50 swim @ 1:00 or r=15
-negative split each 50
2 x 25 swim @ 30 or r=10
-fast!
1 x 100 swim @ 3:00 or r=60
-easy

Cool-down-
400 choice

Total = 2500

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

April 30-May 4, 2018

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Workouts off the beaten path: April 23-27, 2018

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
150 kick:  50 fly/50 back/50 breast
150:  25 scull/25 pull 

Warm-up Set-
4 x thru (odd rounds = free, even rounds = back):
1 x 25 “rotational” kick @ 45 or r=10
arms at sides, head still, rotate side-to-side
1 x 50 “single-arm” @ 1:15 or r=10
25 r-arm/25 l-arm
1 x 75 swim @ 1:45 or r=20
excellent streamlining!

Main Set-
4 x thru:
1 x 300 swim @ 5:00 or r=30
negative split (2nd 150 faster than 1st 150)
3 x 50 swim @ 1:00 or r=10
choose one stroke, descend times 1-3
extra 30 seconds rest

Cool-down-
100 swim

Total = 3000

********************************************************

Tuesday:  Stroke

Warm-up-
200 swim
100 kick:  IM
200 drill:  IM

IM Set A-
1 x 200 IM (with fins) @ 4:00 or r=30
3 x 50 swim @ 1:05 or r=15
25 fly/25 back
6 x 25 fly kick @ 40 or r=10
1 x 200 IM (with fins) @ 4:00 or r=30
3 x 50 swim @ 1:05 or r=15
25 back/25 breast
6 x 25 back kick @ 40 or r=10
1 x 200 IM (with fins) @ 4:00 or r=30
3 x 50 swim @ 1:05 or r=15
25 breast/25 free
6 x 25 breast kick @ 40 or r=10

IM Set B-
4 x 25 fly @ 40 or r=10
3 x 25 back @ 40 or r=10
2 x 25 breast @ 40 or r=10
1 x 25 free @ 40 or r=10
1 x 25 fly @ 40 or r=10
2 x 25 back @ 40 or r=10
3 x 25 breast @ 40 or r=10
4 x 25 free @ 40 or r=10

Total = 2500

********************************************************

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
250 swim
5 x 50 (25 scull/25 pull) @ r=10

Warm-up Set-
3 x thru (breathe every 3rd stroke):
1 x 100 pull @ 1:40 or r=10
2 x 50 pull @ 55 or r=10
4 x 25 pull @ 30 or r=5

Main Set-
4 x 100 swim @ 1:45 or r=15
descend times 1-4
4 x 75 swim @ 1:20 or r=10
descend times 1-4
4 x 50 swim @ 55 or r=10
descend times 1-4
4 x 25 swim @ 30 or r=5
descend times 1-4

Kick Set-
8 x 50 kick @ 1:00 or r=10
2 each stroke, any order

Cool-down-
1 x 200 pull
breathe every 3rd stroke

Total = 3000

********************************************************

Thursday:  Stroke

Warm-up-
275 swim
20 deep-water bobs
25 feet-first sculling

Stroke Set A-
2 x thru:
4 x 25 fly @ 40
breathe every other stroke
4 x 50 free @ 1:00
breathe every 3rd stroke
4 x 25 back @ 40
deep push-off, surface past flags
4 x 50 free @ 1:00
breathe every 5th stroke
4 x 25 breast @ 40
eyes look at bottom of pool during pullouts
4 x 50 free @ 1:00
breathe every 3rd stroke

Stroke Set B-
16 x 25 swim @ 40 or r=10
3 x 25 “stroke” (no freestyle), 1 x 25 freestyle
2 x 25 “stroke,” 2 x 25 freestyle
1 x 25 “stroke,” 3 x 25 freestyle
4 x 25 freestyle

Total = 2500

********************************************************

Friday:  Speed

Warm-up-
300 swim
6 x 50 kick @ r=10
2 fly, 2 back, 2 breast

Main Set-
3 x thru:
1 x 200 freestyle @ 3:30 or r=30
breathe every 3rd stroke
4 x 50 swim @ 1:10 or r=20
choose one stroke
descend times 1-4
8 x 25 swim @ 45 or r=20
25 build/25 fast!
extra 60 seconds rest 

Cool-down-
100 choice

Total = 2500

********************************************************
April 23-27-2018