April 10, 2015 by Streamlining

Workouts off the beaten path: April 13-17, 2015

Workouts for April 13-17, 2015

***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 @ 1:45 or r=15
  - moderately-fast tempo
  - breathe every 3rd stroke
- 1 x 400 swim @ 6:30 or r=30
  - negative split
- 2 x 200 pull @ 3:15 or r=15
  - breathe 3/5/3/5 by 50’s
- 2 x 200 swim @ 3:15 or r=15
  - negative split
- 1 x 400 pull @ 6:30 or r=30
  - breathe 3/5/3/5 by 100’s
- 4 x 100 swim @ 1:45 or r=15
  - moderately-fast tempo

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 @ 1:40 or r=20
  - 4 x through:
    - 50 fly/25 back
    - 50 back/25 breast
    - 50 breast/25 free
    - 50 free/25 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 drill @ 1:00 or r=10

Main Set-
- 1 x 400 swim @ 6:30 or r=30
  - 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
        
        extra 30 seconds rest
        
        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
  - 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 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 @ 1:00 or r=10-20
  - odd 50’s: best 200 pace + 1 second
  - even 50’s: easy

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

Main Set B-
- 10 x 25 swim @ 40 or r=20
  - 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

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

April 13-17, 2015

November 29, 2014 by Streamlining

Workouts off the beaten path: December 1-5, 2014

Workouts for December 1-5, 2014

***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-
- 1 x 500 swim or pull @ 8:20 or r=50
  - moderate pace
- 2 x 250 swim or pull @ 4:10 or r=25
  - at faster pace than 500
- 1 x 400 swim or pull @ 6:40 or r=40
  - moderate pace
- 2 x 200 swim or pull @ 3:20 or r=20
  - at faster pace than 400
- 1 x 300 swim or pull @ 5:00 or r=30
  - moderate pace
- 2 x 150 swim or pull @ 2:30 or r=15
  - at faster pace than 300

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

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

Main Set-
- 4 x 50 swim @ 1:10 or r=20
  - 1 each stroke
- 3 x 100 (25 drill/25 swim) @ 2:10 or r=20
  - #1: 50 fly/50 back
  - #2: 50 back/50 breast
  - #3: 50 breast/50 free
- 2 x 150 swim @ 3:10 or r=30
  - #1: 50 fly/50 back/50 breast
  - #2: 50 back/50 breast/50 free
- 1 x 200 IM @ 4:10 or r=40
- 2 x 150 swim @ 3:10 or r=30
  - #1: 50 fly/50 back/50 breast
  - #2: 50 back/50 breast/50 free
- 3 x 100 (25 drill/25 swim) @ 2:10 or r=20
  - #1: 50 fly/50 back
  - #2: 50 back/50 breast
  - #3: 50 breast/50 free
- 4 x 50 swim @ 1:10 or r=20
  - 1 each stroke

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 400 swim

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

Main Set-
- 2 x through (1st round = pull, 2nd round = swim):
  - 1 x 300 @ 5:00 or r=30
    - moderate pace
  - 2 x 150 @ 2:40 or r=20
    - at faster pace than 300
  - 3 x 100 @ 1:45 or r=15
    - at faster pace than 150’s
  - 4 x 75 @ 1:20 or r=10
    - at faster pace than 100’s
  - extra 60 seconds rest between sets!

Cool-down-
- 100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 400 choice

Warm-up Set-
- 6 x 50 swim @ 1:05 or r=15
  - 25 DPS/25 build

Main Set-
- Choose 1 or 2 strokes for this set:
  - 8 x 25 kick @ 50 or r=10
  - 4 x 50 swim @ 1:10 or r=15
  - 2 x 100 (25 drill/25 swim) @ 2:10 or r=20
  - 1 x 200 swim @ 4:10 or r=30
  - 1 x 200 (25 drill/25 swim) @ 4:10 or r=30
  - 2 x 100 swim @ 2:10 or r=20
  - 4 x 50 kick @ 1:30 or r=15
  - 8 x 25 swim @ 50 or r=10

Cool-down-
- 200 choice

Total = 2500

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

Friday: Speed

Warm-up-
- 400 choice

Main Set-
- 2 x through:
  - 8 x 25 swim @ r=10
    - build
  - 4 x 50 swim @ 1:00 or r=15
    - 1 easy/1 fast
  - 1 x 100 swim @ 2:00 or r=30
    - all fast
  - 4 x 50 swim @ 1:00 or r=15
    - 1 easy/1 fast
  - 8 x 25 swim @ r=10
    - build
  - 100 swim @ 3:00 or r=60
    - all easy

Cool-down-
- 100 choice

Total = 2500

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

December 1-5, 2014

November 21, 2014 by Streamlining

Workouts off the beaten path: November 24-28, 2014

Workouts for November 24-28, 2014

***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

Warm-up Set-
- 11 x 50 pull @ 1:00 or r=10
  - 3 x 50 breathe 3/3 by 25’s
  - 4 x 50 breathe 3/5 by 25’s
  - 3 x 50 breathe 5/5 by 25’s
  - 1 x 50 breathe 5/3 by 25’s

Main Set-
- Davis Mile: broken 1650
- Subtract 2½ minutes to get time
  - 11 lengths (275) @ r=20
  - 10 lengths (250) @ r=20
  - 9 lengths (225) @ r=20
    - 8 lengths (200) @ r=15
    - 7 lengths (175) @ r=15
    - 6 lengths (150) @ r=15
    - 5 lengths (125) @ r=15
      - 4 lengths (100) @ r=10
      - 3 lengths (75) @ r=10
      - 2 lengths (50) @ r=10
        
        1 length (25)

Cool-down-
- 200 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 200 swim
- 200 kick

Warm-up Set-
- 12 x 50 pull @ 1:10 or r=10
  - 25 breast/25 free

IM Set A-
- 12 x 75 @ 1:45 or r=20
  - 25 kick/50 swim
  - 3 each stroke
  - reverse IM order

IM Set B-
- 12 x 25 @ 45 or r=15
  - 3 each stroke
  - descend times 1-3, 4-6, etc.

Cool-down-
- 300 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-
- 2 x through:
  - 1 x 200 swim, moderate pace @ 3:30 or r=30
    - 2 x 100 swim, fast pace @ 2:00 or r=30
      - 4 x 50 swim, moderate pace @ 1:00 or r=15
        
        8 x 25 swim, fast pace @ 40 or r=15
        
        extra 60 seconds between rounds

Kick Set-
- 2 x 50 kick @ 1:30 or r=20
  - 2 x 50 kick @ 1:25 or r=15
    - 2 x 50 kick @ 1:20 or r=10
      - 2 x 50 kick @ 1:15 or r=5

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 @ 1:50 or r=20
    - 75 free/25 stroke @ 2:00 or r=20
      - 50 free/50 stroke @ 2:10 or r=20
        
        25 free/75 stroke @ 2:20 or r=20
        
        100 stroke @ 2:30 or r=20

Speed Set-
- 8 x 25 swim @ 45 or r=15
  - 25 easy/25 fast

Cool-down-
- 100 choice

Total = 2500

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

Friday: Speed

Warm-up-
- 300 choice

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

Main Set-
- 2 x through:
- **200’s are somewhat hard, 100’s are hard, 50’s are very hard**
  - 1 x 200 @ 4:00
    - 1 x 100 @ 2:30
      - 2 x 50 @ 1:30
    - 1 x 100 @ 2:30
  - 1 x 200 @ 4:00

DPS/Breath control set:
- 20 x 25 swim @ 45
  - 2 x 25 DPS breathing every 5th stroke
  - 2 x 25 0-2 breaths

Cool-down-
- 100 choice

Total = 2500

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

November 24-28, 2014

November 14, 2014 by Streamlining

Workouts off the beaten path: November 17-21, 2014

Workouts for November 17-21, 2014

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

Monday: Distance Freestyle/Pace

Warm-up-
- 200 swim
- 4 x 75 @ r=10
  - 25 scull with free kick/25 drill/25 swim
- 4 x 50 kick @ r=10

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

Main Set-
- 2 x through:
  - 400 swim @ 6:30 or r=30
    - negative split
  - 300 swim @ 4:45 or r=15
    - negative split
  - 200 swim @ 3:15 or r=15
    - negative split

Cool-down-
- 200: 25 glide stroke/25 pull

Total = 3000

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

Tuesday: IM

Warm-up-
- 400 swim

Warm-up Set-
- 12 x 50 @ 1:00 or r=10
  - odd 50’s: 25 10-beat free/25 free
  - even 50’s: 25 free/25 10-beat free

IM Set A-
- 16 x 25 drill @ 40 or r=10
  - 200 IM order

IM Set B-
- 12 x 50 swim @ 1:10 or r=20
  - 4 x through:
    - 25 fly/25 back
    - 25 back/25 breast
    - 25 breast/25 free

IM Set C-
- 400 IM kick: negative split each 100

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

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

Warm-up Set-
- 4 x 75 pull @ 1:30 or r=15
  - breathe 3/5/3 by 25’s

Main Set-
- 2 x through:
  - 4 x 150 @ 2:45 or r=30
    - descend times 1-4
  - 4 x 50 @ 1:00 or r=15
    - hold same pace as last 150
  - 4 x 25 @ 30 or r=10
    - all fast!
  - 1 x 100 @ 3:00
    - easy

Cool-down-
- 200 swim

Total = 3000

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

Thursday: Stroke

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

Warm-up Set-
- 12 x 50 @ 1:10 or r=15
  - 25 drill/25 swim

Main Set-
- 3 x through (choose one stroke each round):
  - 200 swim @ 4:20 or r=30
    - 50 kick/50 swim/50 kick/50 swim
  - 8 x 25 swim @ 40 or r=10
    - descend times 1-4, 5-8

Cool-down-
- 4 x 25 @ r=10
  - 25 scull/25 pull

Total = 2500

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

Friday: Speed

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

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

Speed Set A-
- 8 x 75 swim @ 1:45 or r=30
  - choose 1 or 2 strokes
  - descend times 1-4, 5-8

Recovery-
- 100 swim

Speed Set B-
- 8 x 50 swim @ 1:15 or r=30
  - choose 1 or 2 strokes
  - descend times 1-4, 5-8

Recovery-
- 100 swim

Speed Set C-
- 8 x 25 swim @ 40 or r=15
  - choose 1 or 2 strokes
  - descend times 1-4, 5-8

Cool-down-
- 100 choice

Total = 2500

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

November 17-21, 2014

November 7, 2014 by Streamlining

Workouts off the beaten path: November 10-14, 2014

Workouts for November 10-14, 2014

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

Monday: Distance Freestyle/Pace

Warm-up-
- 400 swim
- 200 kick

Main Set-
- 1 x 400 pull @ 7:00 or r=60
  - 4 x 100 swim @ 1:45 or r=15
    - 1 x 300 pull @ 5:15 or r=45
      - 4 x 75 swim @ 1:30 or r=15
        
        1 x 200 pull @ 3:30 or r=30
        
        4 x 50 swim @ 1:00 or r=15
        
        1 x 100 pull @ 1:45 or r=15
        
        4 x 25 swim @ 30 or r=10

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

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 400 choice

Warm-up Set-
- 2 x through:
  - 4 x 25 fly kick @ 45 or r=10
    - 1st 12.5 meters/yards underwater
  - 2 x 50 choice kick @ 1:20 or r=20

Main Set-
- 2 x through:
  - 4 x 50 pull @ 1:00 or r=15
    - breathe 3/5 by 25’s
  - 4 x 50 drill @ 1:15 or r=15
    - IM order
  - 4 x 75 swim @ 1:45 or r=30
    - #1: 50 fly long & strong/25 back fast
    - #2: 50 back long & strong/25 breast fast
    - #3: 50 breast long & strong/25 free fast
    - #4: 50 free long & strong/25 fly fast
  - extra 30 seconds between rounds

Cool-down-
- 300 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

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

Scull Set-
- 8 x 25 (25 scull/25 pull) @ r=5

Warm-up Set-
- 8 x 50 @ 1:10 or r=15
  - 25 drill/25 DPS

Pace Set A-
- 8 x 75 swim @ 1:30 or r=20
  - descend times 1-4, 5-8

Pull Set-
- 4 x 150 pull @ 2:45 or r=30
  - negative split

Pace Set B-
- 8 x 50 swim @ 1:00 or r=15
  - 25 DPS/25 build tempo

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 200 swim
- 200 kick

Pull Set-
- 6 x 50 pull @ 1:10 or r=10
  - 25 breast/25 free

Free Set-
- 300 freestyle: no breathing flags to wall

Stroke Set A-
- 12 x 50 @ 1:15 or r=15
  - 4 x through:
    - 25 scull with free kick/25 stroke
    - 50 stroke
    - 50 free

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

Stroke Set B-
- 12 x 25 @ 45 or r=15
  - 4 x through:
    - 25 drill
    - 25 stroke
    - 25 free

Cool-down-
- 300 swim or pull

Total = 2500

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

Friday: Speed

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

Kick Set-
- 2 x 50 kick @ 1:30 or r=20
  - 2 x 50 kick @ 1:20 or r=15
    - 2 x 50 kick @ 1:15 or r=10
      - 2 x 50 kick @ 1:05 or r=5

Recovery Set-
- 8 x 25 (25 scull with free kick/25 swim) @ r=5

Main Set-
- 2 x through:
  - 1 x 150 free @ 3:00 or r=30
    - moderate effort
  - 2 x 75 stroke @ 1:45 or r=30
    - 50 long & strong/25 fast
  - 3 x 50 free @ 1:00 or r=15
    - moderate effort
  - 6 x 25 stroke @ 45 or r=15
    - 25 build/25 fast
  - extra 30 seconds between rounds

Cool-down-
- 200: 25 scull/25 pull

Total = 2500

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

November 10-14, 2014

October 31, 2014 by Streamlining

Workouts off the beaten path: November 3-7, 2014

Workouts for November 3-7, 2014

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

Monday: Distance Freestyle/Pace

Warm-up-
- 300 swim

Drill Set A-
- 6 x 50 @ r=15
  - 25 drill/25 swim

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

Drill Set B-
- 6 x 50 @ r=15
  - 25 drill/25 swim

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 through:
  - 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-
- 400 choice

Main Set-
- 3 x 200 pull @ 3:20 or r=20
  - DPS
- 6 x 50 swim @ 1:00 or r=15
  - negative split
- 2 x 200 pull @ 3:20 or r=20
  - DPS
- 6 x 50 swim @ 1:00 or r=15
  - push first 30 meters
- 1 x 200 pull @ 3:20 or r=20
  - DPS
- 6 x 50 swim @ 1:00 or r=15
  - push turn and finish

Cool-down-
- 20 x 25 @ r=5
  - 25 top scull/25 glide
  - 25 middle scull/25 glide
  - 25 bottom scull #1/25 glide
  - 25 bottom scull #2/25 glide
  - 25 squiggly lines scull/25 glide

Total = 3000

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

Thursday: Stroke

Warm-up-
- 300 swim

Warm-up Set-
- 16 x 25 @ 45 or r=15
  - 25 kick
  - 25 drill
  - 25 build
  - 25 DPS

Main Set-
- 2 x through:
  - 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: push 4th 25
  - #2/#6: push 3rd 25
  - #3/#7: push 2nd 25
  - #4/#8: push 1st 25

Recovery Set-
- 8 x 25 swim @ r=10

Main Set B-
- 4 x 100 swim @ 2:00 or r=30
  - push last 50
  - push middle 50
  - push first 50
  - push first and last 25’s

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

Total = 2500

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

November 3-7, 2014

October 24, 2014 by Streamlining

Workouts off the beaten path: October 27-31, 2014

Workouts for October 27-31, 2014

***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 @ 13:20 or r=100
      - 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 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 @ 5:15 or r=30
  - descend times 1-3
- 3 x 200 swim @ 3:30 or r=20
  - descend times 1-3
- 3 x 100 swim @ 1:45 or r=15
  - 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 through (one stroke per round):
  - 75 drill or kick @ 1:45 or r=15
  - 50 drill or kick/25 swim @ 1:45 or r=15
  - 25 drill or kick/50 swim @ 1:45 or r=15
  - 75 swim @ 1:45 or r=20

Pull Set-
- 6 x 50 pull @ 1:10 or r=15
  - 25 breast/25 free

IM Set-
- 12 x 25 swim @ 45 or r=15
  - 100 IM order

Cool-down-
- 200 choice

Total = 2500

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

Friday: Speed

Warm-up-
- 500 swim

Warm-up Set-
- 4 x 75 @ 1:45 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 27-31, 2014

October 17, 2014 by Streamlining

Workouts off the beaten path: October 20-24, 2014

Workouts for October 20-24, 2014

***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 @ 7:00 or r=40
    - 2 x 300 @ 5:15 or r=30
      - 2 x 200 @ 3:30 or r=20
        
        2 x 100 @ 1:45 or r=15
        
        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 through (Milt Nelms’ Axes Swim):
  - 25 back
    - 25 fly
      - 25 back
        
        25 breast
        
        25 free
        
        25 free
        
        25 free

IM Set B-
- 4 x through:
  - 1 x 50 swim (200 IM order) @ 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 through:
  - 200 swim (moderate pace) @ 3:30 or r=30
    - 150 swim (faster pace) @ 2:45 or r=30
      - 100 swim (faster pace) @ 1:45 or r=15
        
        50 stroke (moderate pace) @ 1:30 or r=30

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

Race Pace Set-
- 8 x 25 swim @ 45 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 20-24, 2014

October 10, 2014 by Streamlining

Workouts off the beaten path: October 13-17, 2014

Workouts for October 13-17, 2014

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

Monday: Distance Freestyle/Pace

Warm-up-
- 400 choice

Main Set:
- 2 x 500 @ 7:45 or r=15
- descend times 1-2
  - #1: pull
  - #2: pull with paddles
- 4 x 250 @ 4:00 or r=15
- descend times 1-2, 3-4
  - #1: pull
  - #2: pull with paddles
  - #3: swim
  - #4: swim with paddles

Pace Set-
- 10 x 50 swim @ 60 or r=15
  - 2 x 50 DPS
  - 2 x 50 push
  - 2 x 50 DPS
  - 2 x 50 push
  - 2 x 50 DPS

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 3 x (100 swim, 100 kick)

Drill Set-
- 12 x 50 drill @ 1:10 or r=10
  - 4 x 50 25 fly/25 back
  - 4 x 50 25 back/25 breast
  - 4 x 50 25 breast/25 free

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

Pull Set-
- 450 pull: breathe 3/5/3/5/3/5/3/5/3 by 50’s

IM Set B-
- 6 x 50 swim @ 1:05 or r=15
  - 2 x through:
    - 25 fly/25 back
    - 25 back/25 breast
    - 25 breast/25 free

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 400 swim

Pull Set A-
- 4 x 100 pull @ 1:45 or r=15
  - negative split

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

Pace Set A-
- 8 x 50 swim @ 60 or r=15
  - negative split

Pace Set B-
- 16 x 25 swim @ 40 or r=20
  - 25 easy/25 fast

Pull Set B-
- 400 pull: breathe 3/5/7/3 by 100’s

Pace Set C-
- 8 x 50 swim @ 60 or r=15
  - descend times 1-4, 5-8

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 400 choice

Warm-up Set-
- 8 x 50 pull @ 1:10 or r=10
  - 25 breast/25 free

Main Set-
- 1 x 300 swim @ 5:30 or r=30
  - 100 stroke/200 free
- 2 x 150 swim @ 3:00 or r=20
  - 50 stroke/50 free/50 stroke
- 3 x 100 @ 2:10 or r=20
  - 50 stroke kick/50 stroke
- 6 x 50 @ 1:10 or r=10
  - 25 stroke drill/25 stroke

Drill Set-
- 12 x 25 @ 45 or r=15
  - 25 kick/25 drill/25 swim
  - each round 1 stroke

Cool-down-
- 200 choice

Total = 2500

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

Friday: Speed

Warm-up-
- 400 swim, 8 x 25 (25 scull/25 pull) @ r=5

Main Set-
- 2 x through:
  - 2 x 25 kick @ 45 or r=10
  - 2 x 25 drill @ 45 or r=15
  - 2 x 50 swim @ 1:00 or r=15
    - negative split
  - 1 x 200 pull 3:30 or r=30
    - breathe 3/5/3/5 by 50’s
  - 4 x 75 swim @ 1:30 or r=15
    - descend times 1-4
  - extra 30 seconds rest

Speed Set-
- 4 x 50 “cat and mouse”
  - think of a mountain stage in the Tour de France, 3 riders are way out in front and are on the steepest part of the climb, they have almost stopped riding and are waiting for someone to make a move
  - ideally there are at least 4 swimmers, one of you is the “mouse” the rest of you are the “cats”
  - the mouse sets the pace for the 50; swim slow so that everyone can stay in a line
  - the cats are not allowed to be ahead of the mouse (until the mouse begins sprinting)
  - at some point during the 50 the mouse sprints for home
  - when the mouse begins sprinting the cats try to catch it
Cool-down-
- 300 choice

Total = 2500

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

October 13-17, 2014

October 3, 2014 by Streamlining

Workouts off the beaten path: October 6-10, 2014

Workouts for October 6-10, 2014

***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-
- 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 @ 45 or r=20
        
        faster pace than 250’s
- 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 @ 45 or r=20
        
        faster pace than 200’s
- 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 @ 45 or r=20
        
        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 @ 1:15 or r=20
  - 25 fly/25 back
- 1 x 200 IM @ 4:00 or r=30
- 4 x 50 swim @ 1:15 or r=20
  - 25 back/25 breast
- 1 x 200 IM @ 4:00 or r=30
- 4 x 50 swim @ 1:15 or r=20
  - 25 breast/25 free

IM Set B-
- 24 x 25 swim @ 40 or r=10-15
  - 4 x thru:
    - 25 free/25 fly
    - 25 free/25 back
    - 25 free/25 breast

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 6-10, 2014