Category Archives: Uncategorized

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Workouts off the beaten path: April 6-10, 2015

I apologize:  11 weeks became 16.  Here we go…

Workouts for April 6-10, 2015

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 100 kick
  • Warm-up Set-
    • 8 x 25 10-beat freestyle @ r=10
  • Main Set-
    • 1 x 300 pull @ 5:00 or r=30
      • breathe 3/5/3 by 100’s
    • 2 x 150 swim @ 2:30 or r=15
      • 2nd 150 faster than 1st
    • 1 x 300 pull @ 5:00 or r=30
      • breathe 3/5/3 by 100’s
    • 3 x 100 swim @ 1:40 or r=10
      • descend times 1-3
    • 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
    • 1 x 300 pull @ 5:00 or r=30
      • breathe 3/5/3 by 100’s
    • 12 x 25 swim @ 30 or r=10
      • 100 IM order
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 reverse IM: drill
    • 4 x 100 (50 kick/50 swim) @ r=10
      • reverse IM order
  • Warm-up Set-
    • 4 x 125 pull @ 2:10 or r=15
      • breathe 3/5/3/5/3 by 25’s
  • Main Set-
    • 4 x 150 IM @ 3:00 or r=30
      • 75 fly/25 back/25 breast/25 free
        • 25 fly/75 back/25 breast/25 free
          • 25 fly/25 back/75 breast/25 free
            • 25 fly/25 back/25 breast/75 free
  • Set B-
    • 4 x 125 swim @ 2:15 or r=20
      • push 2nd and 4th length of each 125
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 200 kick
  • Pull Set-
    • 4 x 150 pull @ 2:30 or r=15
      • buoy, band
    • 4 x 100 pull @ 1:40 or r=10
      • buoy, band, paddles
    • 4 x 50 pull @ 50 or r=5
      • buoy, paddles
  • Main Set-
    • 4 x 150 swim @ 2:45 or r=30
      • descend times 1-4
    • 4 x 100 swim @ 1:50 or r=20
      • descend times 1-4
    • 4 x 50 swim @ 55 or r=10
      • descend times 1-4
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 200 kick
    • 100 drill
  • Warm-up Set A-
    • 12 x 25 kick @ 45 or r=10
      • 2 easy, 1 fast
  • Warm-up Set B-
    • 12 x 25 drill @ 40 or r=10
      • IM order
  • Main Set-
    • 10 x 100 swim @ 2:30 or r=30
      • Goal is to hold same time on all 100’s!
      • 2 x through:
        • 100 free
          • 75 free/25 stroke
            • 50 free/50 stroke
              • 25 free/75 stroke
                • 100 stroke
                  • extra 30 seconds rest
  • Cool-down-
    • 300 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 8 x 25 drill @ r=10 (IM order)
    • 4 x 50 kick  @ r=10 (IM order)
    • 8 x 25 drill @ r=10 (IM order)
    • 200 swim
  • Warm-up Set-
    • 6 x 50 pull @ 55 or r=10
      • breathe:  3/4/5 by 50’s
  • Speed Set A-
    • 6 x 50 swim @ 1:10 or r=20
      • 50 “build”/50 hard effort/50 “DPS”
  • Recovery Set-
    • 300 easy:  pull or swim w/ excellent streamlines!
  • Speed Set B-
    • 4 x thru:
      • 1 x 50 kick @ 1:10 or r=10
      • 1 x 25 drill @ 40 or r=10
      • 1 x 25 max. speed @ 40 or r=20
  • Cool-down-
    • 8 x 25 @ r=5 seconds
      • 25 scull with kick/25 swim

Total = 2500

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

April 6-10-2015

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Workouts off the beaten path: December 12, 2014

Dear Workouts off the beaten path followers:

I am taking 11-weeks Sabbatical, beginning Monday, December 8, 2014 (retroactively :⊃), and ending Friday, February 20, 2015.  I refer you to my past posts to get you through.  My job responsibilities have quadrupled since March (i.e., I am now the senior group coach at Maverick Aquatics in Gresham, Oregon and I am assisting with the Gresham High School swim team) and I find I need a break from posting weekly workouts.

See you Friday, February 20, 2015!

Coach

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Workouts off the beaten path: May 28 to June 1, 2012

Workouts for May 28 – June 1, 2012

***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
100 drill

Pull Set-
8 x 50 pull @ 55 or r=10
-breathe 5/3 on odd 50’s
-breathe 3/5 on even 50’s

Main Set-
20 seconds rest between swims; keep heart rate at 120-140 BPM:

  • 25
  • 50
  • 100
  • 200
  • 400
  • 200
  • 100
  • 50
  • 25

Kick Set-
8 x 25 kick @ 45 or r=10
-descend times 1-4, 5-8

Speed Set-
8 x 50 @ 1:00 or r=15
-negative split

Cool-down-
150 easy swim

Total = 3000

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

Tuesday:  Stroke

Warm-up-
4 x [25 swim/25 drill/25 kick]

Warm-up Set-
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 through:

  • 50 @ 1:15 or r=20
    • stroke drill
  • 100 @ 2:15 or r=30
    • 25 stroke/25 free
  • 200 pull @ 3:30 or r=30
    • breathe 3/5/3/5 by 50’s
  • 100 @ 2:15 or r=30
    • 50 stroke/50 free
  • 50 @ 1:15 or r=20
    • stroke

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
600 choice

Main Set-

  • 400 pull @ 6:30 or r=30
    • breathe 3/5/3/5 by 100’s
  • 4 x 25 swim @ 40 or r=15
    • faster-than-normal tempo
  • 2 x 200 pull @ 3:20 or r=20
    • breathe 3/5/3/5 by 50’s
  • 4 x 25 swim @ 40 or r=15
    • faster-than-normal tempo
  • 4 x 100 pull @ 1:45 or r=15
    • breathe 3/5/3/5 by 25’s
  • 4 x 25 swim @ 40 or r=15
    • faster-than-normal tempo
  • 8 x 50 pull @ 55 or r=10
    • breathe 3/5 by 25’s
  • 4 x 25 swim @ 40 or r=15
    • faster-than-normal tempo

Speed Set-
8 x 25 swim @ 30 or r=10
-25 easy/25 fast

Cool-down-
200 swim

Total = 3000

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

Thursday:  IM

Warm-up-
300 swim

Warm-up Set-
12 x 25 @ 45 or r=15
-25 stroke kick/25 stroke swim

Main Set-

  • 400 pull @ 7:00 or r=60
    • breathe 3/5/3/5 by 100’s
  • 4 x 50 swim @ 1:10 or r=20
    • 25 fly/25 back
  • 300 pull @ 5:15 or r=45
    • breathe 3/5/3 by 100’s
  • 4 x 50 swim @ 1:10 or r=20
    • 25 back/25 breast
  • 200 pull @ 3:30 or r=30
    • breathe 3/5/3/5 by 50’s
  • 4 x 50 swim @ 1:10 or r=20
    • 25 breast/25 free
  • 100 pull @ 1:45 or r=15
    • breathe 3/5 by 25’s
  • 4 x 50 swim @ 1:10 or r=20
    • choice of strokes

Cool-down-
100 swim

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
4 x 50 [25 drill/25 swim] @ r=10
8 x 25 [25 scull/25 pull] @ r=5

Main Set-
3 x through:

  • 2 x 25 kick @ 45 or r=10
    • fast feet!
  • 3 x 50 @ 1:15 or r=20
    • 25 drill/25 swim
  • 4 x 75 swim @ 1:45 or r=30
    • build each 75 to race pace

The Details-
4 x BTF’s:

  • B=breakout with 3 strokes fast
  • ~20 seconds rest
  • T=fast turn
  • ~20 seconds rest
  • F=fast finish
  • ~40 seconds rest

Cool-down-
8 x 25 [25 scull with free kick/25 swim] @ r=5

Total = 2500

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

May 28-June 1, 2012

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Workouts off the beaten path: January 30 to February 3, 2012

WORKOUTS FOR JANUARY 30 – FEBRUARY 3, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE ATTACHED DOCUMENTS AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
400 choice

MAIN SET-
3 x through:

4 x 100 pull @ 1:45 or r=15
-hold steady, moderate pace
1 x 400 swim @ 6:30 or r=30
-descend times 1-3

COOL-DOWN-
8 x 25 [25 scull with kick/25 swim] @ r=10

TOTAL = 3000

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

TUESDAY:  IM

WARM-UP-
6 x 50 [25 swim/25 kick] @ r=10
6 x 50 [25 drill/25 swim] @ r=10
6 x 50 [25 scull/25 pull] @ r=10

MAIN SET-
25 fly @ 40 or r=10
50 [25 fly/25 back] @ 1:10 or r=15
75 [25 fly/25 back/25 breast] @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 back @ 40 or r=10
50 [25 back/25 breast] @ 1:10 or r=15
75 [25 back/25 breast/25 free] @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 breast @ 40 or r=10
50 [25 breast/25 free] @ 1:10 or r=15
75 [25 breast/25 free/25 fly] @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 free @ 40 or r=10
50 [25 free/25 fly] @ 1:10 or r=15
75 [25 free/25 fly/25 back] @ 1:40 or r=20
100 IM @ 2:20 or r=40

COOL-DOWN-
4 x 75 pull or swim @ 1:30 or r=15
4 x 50 pull or swim @ 1:00 or r=15
4 x 25 pull or swim @ 40 or r=10

TOTAL = 2500

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

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
16 x 25 “streamline breakouts” @ 30 or r=5-10
-fast breakout, 3 strokes no breathing, swim easy to wall

MAIN SET-
Maintain stroke count and pace throughout set:

50 @ 50 or r=5
100 @ 1:40 or r=10
200 @ 3:20 or r=20
300 @ 5:00 or r=30
200 @ 3:20 or r=20
100 @ 1:40 or r=10
50 @ 50 or r=5

DRILL SET-
16 x 50 @ 1:00 or r=10
4 x through:

-25 r-arm free/25 free
-25 l-arm free/25 free
-25 10-beat free/25 free
-25 catch-up free/25 free

COOL-DOWN-
200 choice

TOTAL = 3000

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

THURSDAY:  STROKE

WARM-UP-
300 swim
200 pull

WARM-UP SET-
8 x 25 kick @ 45 or r=10

MAIN SET-
3 x through:

100 free @ 2:00 or r=30
75 free/25 stroke @ 2:00 or r=25
50 free/50 stroke @ 2:00 or r=20
25 free/75 stroke @ 2:00 or r=15
100 stroke @ 2:30 or r=30

SPEED SET-
8 x 25 swim @ 45 or r=15
-25 easy/25 fast

COOL-DOWN-
100 choice

TOTAL = 2500

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

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
500 choice

WARM-UP SET-
10 x 25 @ 45 or r=15
-25 drill/25 build

MAIN SET-
2 x 150 swim @ 3:00 or r=60
-90% effort

200 swim @ 5:00 or r=60
-½ speed (recovery pace)

4 x 75 swim @ 2:00 or r=60
-90% effort

200 swim @ 5:00 or r=60
-½ speed (recovery pace)

6 x 50 swim @ 1:45 or r=60
-90% effort

200 swim @ 5:00 or r=60
-½ speed (recovery pace)

COOL-DOWN-
10 x 25 swim @ 45 or r=15
-ascend pace

TOTAL = 2500

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

1 30 2012_distance_free_pace

1 31 2012_IM

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2 3 2012_sprint_free_speed