Category Archives: Freestyle

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Workouts off the beaten path: May 12-16, 2014

Workouts for May 12-16, 2014, 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
  • Pull Set-
    • 11 x 50 pull @ 55 or r=10
    • First 3:  4 breaths each 25
    • Next 4:  3 breaths each 25
    • Next 3:  2 breaths each 25
    • Last 50:  1 breath each 25
  • 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-
    • 300 swim
    • 200 IM kick
    • 100 IM drill
    • 8 x 25 swim @ r=10
      • build
  • Main IM Set-
    • 1 x 300 IM @ 5:30 or r=45
      • 4 x 50 fly @ 1:10 or r=20
        • 1 x 200 IM @ 4:00 or r=30
          • 4 x 50 back @ 1:10 or r=20
            • 1 x 100 IM @ 2:15 or r=30
              • 4 x 50 breast @ 1:10 or r=15
  • 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-
    • 200 swim, 200 kick, 200 pull
  • Warm-up Set-
    • 12 x 50 @ 1:10 or r=15
      • 25 10-beat free/25 free
      • 50 corkscrew [4 strokes free, 5 strokes back]
      • 25 10-beat back/25 back
  • Main Set-
    • 2 x through:
      • 200 should be faster than 200 split of 300
      • 100 should be faster than 100 split of 200
      • 50 should be faster than 50 split of 100
        • 300 swim @ 5:00 or r=30
        • 200 swim @ 3:30 or r=30
        • 100 swim @ 1:45 or r=15
        • 50 swim @ 1:15 or r=30
  • Speed Set-
    • 12 x 25 @ 40 or r=15
      • 12.5 easy/12.5 fast
      • 12.5 fast/12.5 easy
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 6 x [50 swim, 25 drill, 25 kick]
  • Stroke Set A-
    • 6 x 50 stroke @ 1:10 or r=15
      • 25 drill/25 swim
  • Stroke Set B-
    • 12 x 25 stroke @ 45 or r=15
      • ½ length scull/½ length swim
      • ½ length swim/½ length scull
  • Pull Set-
    • 800 pull:  breathe 3/5/7/5 by 50’s
  • Stroke Set C-
    • 12 x 25 swim @ 45 or r=15
      • 25 stroke/25 choice
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

  • Warm-up-
    • 400 swim
  • Main Set-
    • 2 x through:
      • 200 swim @ 3:30 or r=30
        • negative split
      • 2 x 100 pull @ 1:45 or r=15
        • moderate effort, breathe 3/5 by 25’s
      • 4 x 50 kick @ 1:30 or r=15
        • negative split
      • 8 x 25 stroke @ 45 or r=20
        • moderate – hard effort
      • extra 30 seconds rest
  • Speed Set-
    • 16 x 25 @ 40 or r=10-15
      • 25 easy/25 fast
  • Cool-down-
    • 100 swim

Total = 2500

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

May 12-16, 2014

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Workouts off the beaten path: May 5-9, 2014

Workouts for May 5-9, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 choice
  • Warm-up Set-
    • 4 x 50 @ r=10
      • 25 drill/25 swim
  • Main Set-
    • 4 x 150 pull @ 2:30 or r=15
      • build pace in each 150
    • extra 30 seconds rest
    • 1 x 600 swim @ 10:00 or r=60
      • negative split
    • 3 x 200 pull @ 3:20 or r=20
      • breathe 3/5/3/5 by 50’s
      • moderate pace
    • 2 x 300 swim @ 4:30 or r=30
      • descend times 1-2
      • pace should be faster than 600 pace
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 600 choice
  • Warm-up Set-
    • 2 x through:
      • 4 x 25 kick @ 45 or r=10
      • 4 x 50 swim @ 1:00 or r=15
  • IM Set A-
    • 12 x 50 @ 1:10 or r=15
      • 4 x through:
        • 12.5 scull with flutter kick/12.5 fly/25 back
        • 12.5 scull with flutter kick/12.5 back/25 breast
        • 12.5 scull with flutter kick/12.5 breast/25 free
  • IM Set B-
    • 24 x 25 stroke @ 45 or r=15
      • 25 drill/25 swim
      • 6 each stroke, IM order
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 4 x 50 [25 drill/25 swim] @ r=10
    • 4 x 25 [25 scull/25 glide stroke] @ r=5
    • 4 x 25 build @ r=10
  • Main Set-
    • 1 x 400 pull @ 7:00 or r=60
      • moderate pace
    • 4 x 100 swim @ 1:45 or r=15
      • negative split
    • 1 x 300 pull @ 5:15 or r=45
      • moderate pace
    • 4 x 75 swim @ 1:30 or r=15
      • build
    • 1 x 200 pull @ 3:30 or r=30
      • moderate pace
    • 4 x 50 swim @ 1:00 or r=15
      • negative split
    • 1 x 100 pull @ 2:00 or r=30
      • moderate pace
    • 4 x 25 swim @ 40 or r=15
      • fast
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 25 drill @ r=10
      • 2 of each stroke
  • IM Set A-
    • 8 x 75 @ 2:00 or r=15-30
      • Choose 1 or 2 strokes:
        • 75 kick
        • 50 kick/25 swim
        • 25 kick/50 swim
        • 75 swim
        • 75 swim
        • 50 swim/25 kick
        • 25 swim/50 kick
        • 75 kick
  • IM Set B-
    • 8 x 50 swim @ 1:10 or r=15
      • 25 back/25 breast
  • IM Set C-
    • 16 x 25 swim @ 30 or r=5
      • 100 IM order
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 4 x 75 @ r=15
      • 25 kick/25 drill/25 swim
  • Stroke Count Set A-
    • 12 x 50 swim
    • 2 @ 1:00, 1 @ 1:15
      • Stroke count set, each set is 3 x 50:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, maintain same # of strokes
        • #3: max. speed, maintain same # of strokes
  • Pull Set-
    • 400 pull:  breathe 3/5/3/5 by 100’s
  • Stroke Count Set B-
    • 12 x 25 swim @ 45 or r=15
      • Stroke count set, each set is 3 x 25:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, maintain same # of strokes
        • #3: max. speed, maintain same # of strokes
  • Cool-down-
    • 4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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

May 5-9, 2014

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Workouts off the beaten path: April 28-May 2, 2014

Workouts for April 28 – May 2, 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 @ 55 or r=10
    • 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-
    • 500 choice
  • Warm-up Set-
    • 2 x through:
      • 4 x 25 fly kick @ 45 or r=10
        • (1st 12.5 underwater)
      • 2 x 50 choice kick @ 1:30 or r=15
  • Main Set-
    • 2 x through:
      • 4 x 50 pull @ 1:00 or r=15
        • breathe 3/5 by 25’s
      • 4 x 50 drill @ 1:10 or r=15
        • IM order
      • 4 x 75 swim @ 1:45 or r=20
        • #1:  50 fly “DPS”/25 back “fast”
        • #2:  50 back “DPS”/25 breast “fast”
        • #3:  50 breast “DPS”/25 free “fast”
        • #4:  50 free “DPS”/25 fly “fast”
      • extra 30 seconds between rounds
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 2 x 50 swim @ r=10
    • 200 kick
    • 2 x 50 kick @ r=10
  • Warm-up Set-
    • 12 x 25 @ r=5
      • 25 scull/25 pull
  • Main Set-
    • 25 @ 30 or r=5
      • 50 @ 50 or r=5
        • 75 @ 1:20 or r=10
          • 100 @ 1:40 or r=10
            • 200 @ 3:20 or r=20
              • 300 @ 5:00 or r=30
                • 400 @ 6:40 or r=40
              • 300 @ 5:00 or r=30
            • 200 @ 3:20 or r=20
          • 100 @ 1:40 or r=10
        • 75 @ 1:20 or r=10
      • 50 @ 50 or r=5
    • 25 @ 30 or r=5
  • Cool-down-
    • 200:  25 scull with free kick/25 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 12 x 25 pull @ 30 or r=5
  • Stroke Set A-
    • Stroke #1 (choose one stroke):
      • 400 @ 8:00 or r=60
        • alternate:  50 stroke drill/50 free
      • 4 x 50 kick @ 1:30 or r=10
        • stroke #1
      • 4 x 25 swim @ 40 or r=10
        • stroke #1
  • Stroke Set B-
    • Stroke #2 (choose another stroke):
      • 400 @ 8:00 or r=60
        • alternate:  50 stroke drill/50 free
      • 4 x 50 kick @ 1:30 or r=10
        • stroke #2
    • 4 x 25 swim @ 40 or r=10
        • stroke #2
  • Pull Set-
    • 12 x 25 pull @ 30 or r=5
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 swim
    • 300 pull
  • Warm-up Set A-
    • 6 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Warm-up Set B-
    • 4 x 75 @ r=15
      • 50 kick/25 swim DPS
  • Speed/Pace Set-
    • 800 swim:
      • 25 easy/25 fast
        • 50 easy/50 fast
          • 75 easy/75 fast
            • 100 easy/100 fast
          • 75 easy/75 fast
        • 50 easy/50 fast
      • 25 easy/25 fast
  • Speed Set-
    • 12 x 25 swim @ 40 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 200 choice

Total = 2500

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

April 28 – May 2, 2014

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Workouts off the beaten path: April 21-25, 2014

Workouts for April 21-25, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 100 kick
    • 200 [25 drill/25 swim]
  • Warm-up Set-
    • 12 x 25 @ r=10
      • 25 scull/25 pull
  • Main Set-
    • 2 x through:
      • 400 pull @ 6:30 or r=30
        • breathe 3/5/3 by 100’s
      • 3 x 100 swim @ 1:50 or r=20
        • descend times 1-3
      • 6 x 50 swim @ 1:00 or r=15
        • 25 DPS/25 build
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 600 swim
  • Drill Set A-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke
  • Main Set-
    • Milt Nelms Axis Swim
      • 6 x through:
        • 25 back
        • 25 fly
        • 25 back
        • 25 breast
        • 25 free
        • 25 free
        • 25 free
  • Drill Set B-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke
  • Cool-down-
    • 250 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Main Set-
    • 400 swim @ 6:30 or r=30
    • 200 pull @ 3:30 or r=30
      • breathe 3/5/3/5 by 50’s
    • 4 x 50 swim @ 1:00 or r=15
      • descend times 1-4
    • 300 swim @ 5:00 or r=30
    • 150 pull @ 2:30 or r=20
      • breathe 3/5/3 by 50’s
    • 3 x 50 swim @ 1:05 or r=20
      • descend times 1-3
    • 200 swim @ 3:30 or r=30
    • 100 pull @ 1:45 or r=15
      • breathe 3/5 by 50’s
    • 2 x 50 swim @ 1:10 or r=25
      • 25 easy/25 fast
  • Stroke Count Set-
    • 12 x 50 swim @ 1:10 or r=20
      • choose one stroke for each set of 3 x 50
      • golf score = time + # of strokes
      • lowest score wins!
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 200 kick
    • 100 pull
  • Pull Set-
    • 8 x 50 pull @ 1:10 or r=15
      • 25 breast/25 free
  • Fly Swim Set-
    • 20 x 25 swim @ 40 or r=15
      • 4 x through:
        • 3 strokes fly, easy free
        • 4 strokes fly, easy free
        • 5 strokes fly, easy free
        • all fly
        • all free
  • Combo Swim Set-
    • 500 “long axis” swim:  50 back/50 free
  • Speed Set-
    • 12 x 25 swim @ 45 or r=20
      • 4 x through:
        • DPS
        • build
        • fast
  • Cool-down-
    • 200 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ r=10
      • alt. 25 kick/25 swim, 25 drill/25 swim
  • Main Set-
    • 3 x through:
      • 4 x 50 swim @ r=10
        • #1=25 easy/25 fast
        • #2=25 fast/25 easy
        • #3=50 easy
        • #4=50 fast (90%)
      • 2 x 50 swim (fast, 95%) @ r=30
      • 1 x 100 swim (build) @ r=10
      • 1 x 50 swim (easy) @ r=60
  • Cool-down-
    • 150 choice

Total = 2500

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

April 21-25, 2014

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Workouts off the beaten path: April 14-18, 2014

Workouts for April 14-18, 2014

***If you prefer a formatted version of these workouts see PDFs 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
    • 1 x 400 swim @ 6:30 or r=30
      • DPS
    • 2 x 200 pull @ 3:15 or r=15
      • moderate effort
    • 2 x 200 swim @ 3:15 or r=15
      • moderate effort
    • 1 x 400 pull @ 6:30 or r=30
      • DPS
    • 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
      • extra 30 seconds rest
        • 2 x 300 swim @ 5:00 or r=30
          • extra 30 seconds rest
            • 3 x 200 swim @ 3:20 or r=20
              • extra 30 seconds rest
                • 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

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

4 14 2014-distance free-pace
4 15 2014-IM
4 16 2014-mid-distance free-pace
4 17 2014-stroke
4 18 2014-speed

by

Workouts off the beaten path: April 7-11, 2014

Workouts for April 7-11, 2014

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

Monday: Distance Freestyle/Pace

  • Warm-up-
    • 300 choice
  • Warm-up Set-
    • 4 x 50 swim @ 1:00 or r=15
      • 25 easy/25 build
      • 25 build/25 easy
  • Main Set-
    • 2 x through [descend pace as swims get shorter]:
      • 1 x 400 swim @ 6:30 or r=30
        • 2 x 200 swim @ 3:20 or r=20
          • 4 x 100 swim @ 1:40 or r=10
            • extra 60 seconds rest
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday: IM

  • Warm-up-
    • 300 swim
    • 200 kick
  • Warm-up Sets:
    • 8 x 25 [25 drill/25 swim] @ r=10
    • 200 pull: breathe 3/5 by 25’s
  • Main Set-
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:10 or r=20
      • 25 fly/25 back
    • extra 30 seconds rest
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:10 or r=20
      • 25 back/25 breast
    • extra 30 seconds rest
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:10 or r=20
      • 25 breast/25 free
    • extra 60 seconds rest
    • 12 x 25 swim @ 40 or r=10
      • 100 IM order
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 2 x 100 [25 drill/25 swim] @ r=15
    • 4 x 50 pull @ r=10
    • 8 x 25 [25 scull/25 pull] @ r=5
  • Main Set-
    • 1 x 300 swim @ 5:00 or r=30
      • 2 x 150 swim @ 2:30 or r=20
        • 4 x 75 swim @ 1:30 or r=15
          • 6 x 50 swim @ 55 or r=10
        • 4 x 75 swim @ 1:30 or r=15
      • 2 x 150 swim @ 2:30 or r=20
    • 1 x 300 swim @ 5:00 or r=30
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday: Stroke

  • Warm-up-
    • 200 swim
    • 200 [25 drill/25 swim]
    • 200 [50 kick/50 swim]
  • Warm-up Set-
    • 8 x 50 pull @ 1:05 or r=10
      • 25 breast/25 free
  • Stroke Set A-
    • 4 x 200 swim @ 3:45 or r=30
      • #1: 200 free
      • #2: 150 free/50 stroke
      • #3: 50 free/50 stroke/50 free/50 stroke
      • #4: 100 free/100 stroke
  • Stroke Set B-
    • 8 x 50 swim @ 1:10 or r=15
      • stroke
      • descend times 1-4, 5-8
  • Stroke Set C-
    • 8 x 25 swim @ 40 or r=10
      • stroke
      • descend times 1-4, 5-8
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday: Speed

  • Warm-up-
    • 600 choice
  • Warm-up Set-
    • 12 x 25 build @ r=10
  • Speed Set A-
    • 12 x 50 swim
      • 3 x through:
        • 1 x 50 @ 60 or r=15
        • 1 x 50 @ 55 or r=10
        • 1 x 50 @ 50 or r=5
        • 1 x 50 @ 45 or r=2-3
  • Recovery Set-
    • 12 x 25 swim or pull @ r=10
  • Speed Set B-
    • 12 x 25 swim
      • 3 x through:
        • 1 x 25 @ 35 or r=10
        • 1 x 25 @ 30 or r=7-8
        • 1 x 25 @ 25 or r=4-5
        • 1 x 25 @ 20 or r=2
  • Cool-down-
    • 12 x 25 swim or pull @ r=10

Total = 2500

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

4 7 2014-distance free-pace
4 8 2014-IM
4 9 2014-mid-distance free-pace
4 10 2014-stroke
4 11 2014-speed

by

Workouts off the beaten path: March 31 to April 4, 2014

Workouts for March 31 – April 4, 2014

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

Monday: Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 100 kick
    • 200 pull
  • Warm-up Set-
    • 4 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Main Set-
    • @ 20-40 seconds rest between swims:
      • 100
        • 200
          • 400
            • 800
          • 400
        • 200
      • 100
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday: IM

  • Warm-up-
    • 400 swim
    • 4 x 50 kick @ r=10
      • 1 each stroke
  • Main Set-
    • 8 x 25 fly @ 45 or r=15
      • 25 drill/25 swim
    • 4 x 100 @ 2:15 or r=30
      • 25 fly/75 free
    • 8 x 25 back @ 45 or r=15
      • 25 drill/25 swim
    • 4 x 100 @ 2:15 or r=30
      • 25 fly/25 back/50 free
    • 8 x 25 breast @ 45 or r=15
      • 25 drill/25 swim
    • 4 x 100 IM @ 2:15 or r=30
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Sets-
    • 8 x 25 kick @ 45 or r=10
      • fast feet on odd 25’s
    • 8 x 25 swim @ 30 or r=10
      • DPS
  • Main Set-
    • 3 x through:
      • 3 x 100 pull @ 1:45 or r=15
        • breathe 3/5/3/5 by 25’s
      • 2 x 50 swim @ 1:00 or r=15
        • negative split
      • 200 swim @ 3:30 or r=30
        • build speed
  • Cool-down-
    • 8 x 25 @ r=5
      • 25 scull with kick/25 swim

Total = 3000

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

Thursday: Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 6 x 50 kick @ 1:30 or r=10
      • 25 fly or breast/25 back or free
  • Main Set-
    • 2 x through [choose 1 stroke each round]:
      • 100 @ 2:15 or r=20
        • 25 drill/25 swim
      • 75 @ 1:45 or r=20
        • 25 scull w/ free kick/25 swim
      • 50 swim @ 1:30 or r=15
        • build
      • 25 swim @ 45 or r=10
        • long & strong
  • Recovery Set-
    • 500 pull: breathe 3/5/3/5/3 by 100’s
  • Speed Set-
    • 12 x 25 swim @ 30 or r=10
      • with fins using fast feet
  • Cool-down-
    • 6 x 50 swim @ 1:00 or r=15
      • ascend times 1-6

Total = 2500

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

Friday: Speed

  • Warm-up-
    • 200 swim
    • 2 x 50 swim @ r=10
    • 200 kick
    • 2 x 50 kick @ r=10
  • Warm-up Set-
    • 4 x 75 @ 1:40 or r=20
      • 25 drill/25 DPS/25 build
  • Main Set-
    • 12 x 50 swim @ 1:00 or r=15
      • every 3rd 50 fast!
    • 100 easy
    • 8 x 50 swim @ 1:15 or r=30
      • every 2nd 50 fast!
    • 100 easy
    • 4 x 50 swim @ 1:30 or r=45
      • all 50’s fast!
  • Cool-down-
    • 200 choice

Total = 2500

3 31 2014-distance free-pace
4 1 2014-IM
4 2 2014-mid-distance free-pace
4 3 2014-stroke
4 4 2014-speed

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

by

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

Workouts for March 24-28, 2014

I apologize for the delay!  I just returned from the Junior National meet in Orlando, Florida and had intended to post this week’s workouts while there, but I forgot (probably due to riding “Splash Mountain” at Disney World).

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim, 2 x 50 swim @ r=10 seconds
    • 200 kick, 2 x 50 kick @ r=10 seconds
    • 200 pull, 2 x 50 pull @ r=10
  • Warm-up Set-
    • 12 x 25 @ r=5
      • 25 scull/25 pull
  • Main Set-
    • 50 swim @ 60 or r=15
      • 100 swim @ 1:40 or r=10
        • 200 swim @ 3:20 or r=20
          • 300 swim @ 4:50 or r=20
            • 400 swim @ 6:30 or r=30
          • 300 swim @ 4:50 or r=20
        • 200 swim @ 3:20 or r=20
      • 100 swim @ 1:40 or r=10
    • 50 swim @ 60 or r=15
  • 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 drill/25 swim
      • IM order
  • Main Set-
    • 1 x 200 IM @ 4:15 or r=45
      • steady pace
    • 1 x 200 free @ 3:45 or r=45
      • steady pace
    • 2 x 100 IM @ 2:15 or r=30
      • descend times 1-2
    • 2 x 100 free @ 1:45 or r=15
      • descend times 1-2
    • extra 60 seconds rest
    • 1 x 200 IM @ 4:15 or r=45
      • faster than previous 200 IM
    • 1 x 200 free @ 3:45 or r=45
      • faster than previous 200 free
    • 1 x 100 IM @ 2:15 or r=30
      • faster than 2nd 100 IM
    • 1 x 100 free @ 1:45 or r=15
      • faster than 2nd 100 free
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
  • Main Set-
    • 4 x 100 pull @ 1:40 or r=10
      • negative split
    • 400 kick:  every 3rd length fast!
    • 8 x 50 swim @ 1:00 or r=15
      • negative split, no breathing into finish
    • 16 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
    • 400 pull:  breathe 3/5/3/5 by 100’s
    • 8 x 50 swim @ 1:00 or r=15
      • descend times 1-4, 5-8
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 pull @ 1:10 or r=10
      • 25 breast/25 free
  • Main Set-
    • 1 x 100 kick @ 2:30 or r=15
      • stroke
    • 2 x 100 @ 2:10 or r=20
      • 25 stroke drill/25 stroke swim
    • 3 x 100 swim @ 2:00 or r=15
      • 50 stroke/50 free
    • 2 x 100 @ 2:10 or r=20
      • 25 stroke drill/25 stroke swim
    • 1 x 100 kick @ 2:30 or r=15
      • stroke
  • Fly Set-
    • 20 x 25 swim @ 40 or r=10
      • 4 x thru:
        • 3 strokes fly, easy free
        • 4 strokes fly, easy free
        • 5 strokes fly, easy free
        • all fly
        • all free
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 swim
    • 200 kick
    • 100 pull
  • Warm-up Set-
    • 8 x 50 @ 1:10 or r=20
      • 1-4:  25 kick/25 swim
      • 5-8:  25 drill/25 swim
  • Main Set-
    • 6 x 200 swim @ 4:30 or r=60
      • Descend times 1-3, 4-6:
        • #1:  straight 200
        • #2:  r=15 @ 100 [subtract 15 sec’s to get time]
        • #3:  r=10 @ each 50 [subtract 30 sec’s to get time]
  • Cool-down-
    • 300 choice

Total = 2500

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

March 24, 2014-distance free-pace
March 25, 2014-IM
March 26, 2014-mid-distance free-pace
March 27, 2014-stroke
March 28, 2014-speed

by

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

Workouts for March 17-21, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
      • 200 kick
        • 200 pull
      • 200 kick
    • 200 swim
  • Warm-up Set-
    • 10 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Main Set-
    • 1000 swim:
      • 25 easy/25 fast
        • 50 easy/50 fast
          • 75 easy/75 fast
            • 100 easy/100 fast
            • 100 easy/100 fast
          • 75 easy/75 fast
        • 50 easy/50 fast
      • 25 easy/25 fast
  • Recovery Set-
    • 5 x 100 @ 2:00 or r=15
      • 25 single-arm free/25 swim
      • 25 single-arm free/25 swim
      • 25 10-beat free/25 swim
      • 25 10-beat free/25 swim
      • 25 catch-up free/25 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 12 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • IM Warm-up Set-
    • 12 x 25 @ 45 or r=10
      • 25 kick/25 drill/25 swim
      • IM order
  • Main Set-
    • 4 x through:
      • 3 x 50 swim @ 1:05 or r=15
        • IM order (fly, back, breast)
      • 1 x 100 IM @ 2:30 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-
    • 4 x through:
      • 1 x 200 pull @ 3:30 or r=30
        • moderate effort
        • breathe 3/5/3/5 by 50’s
      • 3 x 50 swim @ 50 or r=5
        • moderate-hard effort
      • 1 x 50 swim @ 1:30 or r=30
        • easy effort
  • Speed Set-
    • 16 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 200 kick IM
  • Warm-up Set-
    • 10 x 25 @ r=5
      • 25 scull (with pull buoy)/25 glide stroke
  • Stroke Warm-up Set-
    • 10 x 50 @ 1:10 or r=15
      • Alternate:
        • 25 stroke drill/25 free
        • 25 free/25 stroke drill
  • Main Set-
    • 10 x 75 @ 1:40 or r=20
      • 25 stroke drill/25 stroke swim/25 free “DPS”
  • Kick Set-
    • 10 x 25 kick @ 45 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 250 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 4 x 75 [25 drill/50 swim] @ r=10
      • 25 drill/50 swim
    • 6 x 50 [25 kick/25 swim] @ r=10
      • 25 kick/25 swim
  • Warm-up Set-
    • 16 x 25 @ r=5
      • 25 scull with flutter kick/25 build
  • Main Set-
    • 3 x through:
      • 2 x 75 swim @ 1:40 or r=30
        • 50 DPS/25 build
      • 2 x 50 swim @ 1:10 or r=20
        • negative split
      • 2 x 25 swim @ 30 or r=10
        • fast
      • 1 x 100 swim @ 3:00 or r=60
        • easy
  • Cool-down-
    • 100 choice

Total = 2500

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

March 17, 2014-distance free-pace
March 18, 2014-IM
March 19, 2014-mid-distance free-pace
March 20, 2014-stroke
March 21, 2014-speed

by

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

Workouts for March 10-14, 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
    • 200 swim
  • Main Set-
    • 1 x 400 pull @ 6:30 or r=30
      • breathe 3/3/5/3 by 100’s
    • 4 x 25 swim @ 30 or r=10
      • faster-than-normal tempo
    • 2 x 200 pull @ 3:20 or r=20
      • breathe 3/3/5/3 by 50’s
    • 4 x 25 swim @ 30 or r=10
      • faster-than-normal tempo
    • 4 x 100 pull @ 1:45 or r=15
      • breathe 3/3/5/3 by 25’s
    • 4 x 25 swim @ 30 or r=10
      • faster-than-normal tempo
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
    • 4 x 25 swim @ 30 or r=10
      • faster-than-normal tempo
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 25 [25 scull/25 pull] @ r=5
  • IM Set A-
    • 3 x through:
      • 25 fly @ 40 or r=10
        • 25 fly/25 back @ 1:10 or r=15
          • 25 fly/25 back/25 breast @ 1:40 or r=20
            • 100 IM @ 2:20 or r=30
  • Recovery Set-
    • 100 choice
  • IM Set B-
    • 3 x through:
      • 25 free @ 30 or r=10
        • 25 breast/25 free @ 1:00 or r=10
          • 25 back/25 breast/25 free @ 1:30 or r=15
            • 100 IM @ 2:30 or r=40
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
  • Warm-up Set-
    • 4 x through:
      • 25 kick @ 45 or r=10
      • 50 swim @ 1:00 or r=10
  • Main Set-
    • @ 15 seconds rest between swims:
      • 25
        • 50
          • 75
            • 100
              • 125
                • 150
                  • 175
                    • 200
                  • 175
                • 150
              • 125
            • 100
          • 75
        • 50
      • 25
  • Speed Set-
    • 4 x through:
      • 1 x 50 swim “DPS” @ 1:00 or r=15
      • 2 x 25 swim “fast” @ 30 or r=10
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 choice
  • Main Set-
    • 4 x 200 swim @ 4:00 or r=30
      • #1:  200 free
      • #2:  150 free/50 stroke
      • #3:  100 free/50 stroke/50 free
      • #4:  50 stroke/150 free
    • 4 x 150 swim @ 3:00 or r=20
      • #1:  150 free
      • #2:  100 free/50 stroke
      • #3:  50 free/100 stroke
      • #4:  150 stroke
    • 4 x 100 swim @ 2:00 or r=20
      • #1:  100 free
      • #2:  50 free/50 stroke
      • #3:  100 stroke
      • #4:  50 stroke/50 free
    • 4 x 50 swim @ 1:00 or r=10
      • #1:  50 free
      • #2:  25 free/25 stroke
      • #3:  25 stroke/25 free
      • #4:  50 stroke
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 400 swim
  • Main Set-
    • 4 x 100 kick @ 2:45 or r=30
      • descend times 1-4
    • 8 x 25 kick @ 45 or r=15
      • 90% effort
    • 4 x 100 pull @ 2:00 or r=30
      • descend times 1-4
    • 8 x 25 pull @ 45 or r=20
      • 90% effort
    • 4 x 100 swim @ 2:00 or r=30
      • descend times 1-4
    • 8 x 25 swim @ 45 or r=20
      • 95% effort
  • Cool-down-
    • 300 choice

Total = 2500

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

March 10-14, 2014