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Workouts off the beaten path: October 26, 2018

Dear Followers:

I apologize for not posting since July.  My father passed away in August and I’ve not been keeping up with everything.  I’ve been ruminating about what I can post on a consistent basis and now the high school swim season is fast approaching (at which time I usually take a break from posting).  I’ve decided to post 4-5 workouts each week from my elite age-group team; the workouts are of similar length and intensity to the usual WOTBP, although they are more “jazzed-up” for their age and level of enthusiasm.  These workouts will be unedited for you so you will need to adjust them to suit your needs.  I welcome your feedback on these workouts; you may even enjoy them more than my traditional ones.

A few things might be different.  My goal is to post on Mondays, I usually write my workouts then.  I will not post one PDF, the workouts will be posted separately.  And, there may be a few terms you are unfamiliar with.  For example, “European” refers to swimming clockwise (which helps “un-corrupt” turns).

Here are this week’s workouts:

10-22-2018
10-23-2018
10-24-2018
10-26-2018

Coach Jill Black

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

Workouts for July 23-27, 2018

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

Monday: Distance Freestyle/Pace

Warm-up-
500 choice

Main Set-
4 x 100 pull @ 1:40 or r=10
-descend times 1-4
1 x 400 swim @ 6:40 or r=40
-negative split
2 x 200 pull @ 3:20 or r=20
-descend times 1-2
2 x 200 swim @ 3:20 or r=20
-negative split each 200
1 x 400 pull @ 6:40 or r=40
-negative split
4 x 100 swim @ 1:40 or r=10
-negative split each 100

Cool-down-
100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
400 swim

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

IM Set A-
16 x 75 swim @ 1:45 or r=20
2 x thru:
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free
-50 free/25 fly
-25 fly/50 back
-25 back/50 breast
-25 breast/50 free
-25 free/50 fly

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

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
5 x 50 @ 1:00 or r=10
-25 drill/25 swim

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

Cool-down-
100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
400 choice

Main Set-
1 x 500 pull @ 8:00 or r=30
-breathe 3/5/3/5/3 by 100’s

20 x 25 kick @ 45 or r=10
5 x thru:
-2 x 25 stroke
-2 x 25 choice

2 x 250 swim @ 5:00 or r=20
-50 free/50 stroke/50 free/50 stroke/50 free

10 x 50 swim @ 1:00 or r=10
2 x thru:
-3 x 50 stroke
-2 x 50 choice

Cool-down-
100 choice

Total = 2500

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

Friday: Speed

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

Warm-up Set A-
8 x 25 (25 scull/25 pull) @ r=5

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

Main Set A-
10 x 50 swim @ 1:10 or r=20-30
-odd 50’s: best 200 pace + 1 second
-even 50’s: easy

Recovery Set-
8 x 25 scull with flutter kick @ r=5

Main Set B-
10 x 25 swim @ 45 or r=20-25
-odd 25’s: best 100 pace + 1 second
-even 25’s: easy

Recovery-
2 x (25 scull/25 glide/25 pull)

Cool-down-
300 swim: ascend pace by 100’s

Total = 2500

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

July 23-27, 2018