Category Archives: Freestyle

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Workouts off the Beaten Path: Resolutions for 2013

Happy 2013!  I am taking a 1-week “sabbatical” to assess my weekly pattern of workouts; expect regular posts to resume Friday, January 11th. The following objectives will remain unchanged:

  • 2500-3000 each day
  • 5 days/week
  • 1 distance/pace practice
  • 1 mid-distance/pace practice
  • 1 individual medley practice
  • publish Friday afternoons

I am looking at altering the remaining 2 practices.  Here are my current thoughts:

  • rotate through each stroke and provide technique pointers, drills, and skills
  • present workouts from various coaches that I have worked with, heard speak, or read their ideas
  • introduce strategies and preparations for different races
  • examine a variety of technique and training fads

Your comments are encouraged and will be appreciated.    I look forward to hearing from you!

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Workouts off the beaten path: Dec. 31, 2012 to Jan. 4, 2013

Workouts for December 31, 2012 to January 4, 2013

***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 A-
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

Main Set B-

  • 2 x 50 swim @  1:05 or r=20
  • 2 x 50 swim @ 1:00 or r=15
  • 2 x 50 swim @ 55 or r=10
  • 2 x 50 swim @ 50 or r=5

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
200 kick

Stroke Set A-
12 x 50 @ 1:10 or r=20
-swim in sets of 3, descend times 1-3
-choose one or two strokes

Recovery-
200 swim

Stroke Set B-
8 x 50 @ 1:05 or r=15
-swim in sets of 4, descend times 1-4
-choose one or two strokes

Recovery-
200 swim

Stroke Set C-
4 x 50 @ 1:00 or r=10
-negative split
-choose one or two strokes

Recovery-
200 swim

Stroke Set D-
4 x 25 @ 30 or r=5
-choose one stroke

Cool-down-
200 swim

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
500 choice

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

Main Set-
2 x through:

**200’s are fairly light, 150’s are somewhat hard, 100’s are hard, 50’s are very hard**

  • 200 @ 4:00
    • 150 @ 3:00
      • 100 @ 2:30
        • 50 @ 1:30
      • 100 @ 2:30
    • 150 @ 3:00
  • 200 @ 4:00

DPS/Breath control set:
20 x 25 swim @ 45
-2 x 25 DPS breathing every 5th stroke
-2 x 25 0-1 breaths

Cool-down-
200 choice

Total = 2500

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

12-31, 2012 to 1-4, 2013

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Workouts off the beaten path: December 24-28, 2012

Workouts for December 24-28, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 choice
6 x 50 [25 drill/25 swim] @ r=10

Main Set-
Pull sets are a moderate, steady pace
Swim sets are descending times 1-4:

  • 400 pull @ 7:00 or r=60
    • 4 x 100 swim @ 1:50 or r=20
  • 300 pull @ 5:15 or r=45
    • 4 x 75 swim @ 1:30 or r=20
  • 200 pull @ 3:30 or r=30
    • 4 x 50 swim @ 55 or r=10
  • 100 pull @ 1:45 or r=15
    • 4 x 25 swim @ 30 or r=5

Cool-down-
100 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
200 swim
100 kick
200 drill

Main Set-

  • 1 x 300 pull @ 5:00 or r=30
    • breathe 3/5/3 by 100’s
  • 2 x 150 swim @ 3:10 or r=20
    • 50 stroke/50 free/50 stroke
  • 3 x 100 pull @ 1:50 or r=15
    • breathe 3/5/3/5 by 25’s
  • 6 x 50 swim @ 1:10 or r=15
    • alt. 50 stroke, 50 free
  • 12 x 25 swim @ 40 or r=15
    • alt. 25 stroke, 25 free

Stroke Drill Set-
16 x 25 @ 45 or r=15
-25 stroke drill/25 stroke swim

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Pull Set-
4 x 250 pull @ 4:15 or r=30
-odd 250’s:  breathe 3/5/7/5/3 by 50’s
-even 250’s:  breathe every 3rd stroke

Stroke Count Set-
12 x 25 swim @ 45 or r=15
4 x through:

  • #1:  relaxed, count strokes
  • #2:  200 pace, hold same stroke count
  • #3:  max speed, hold same stroke count

Pace Set-
4 x 250 swim @ 4:20 or r=30
-odd 250’s:  push odd 50’s
-even 250’s:  push even 50’s

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
200 [25 kick/25 swim]
200 pull

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

IM Set A-
8 x 75 swim @ 1:45 or r=20
-odd 75’s:  25 fly/25 back/25 breast
-even 75’s:  25 back/25 breast/25 free

IM Set B-
8 x 50 swim @ 1:10 or r=20
-2 each stroke
-400 IM order

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

Cool-down-
4 x [25 scull with free kick/25 swim]

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick
200 pull

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

Speed Set A-
10 x 50 @ 1:10 or r=20-30
2 x through:

  • 12.5 fast/12.5 easy/12.5 easy/12.5 fast
  • 12.5 easy/12.5 fast/12.5 fast/12.5 easy
  • 25 fast/25 easy
  • 25 easy/25 fast
  • 50 easy

Recovery Set-
500 pull:  breathe 3/4/5/4/3 by 100’s

Speed Set B-
20 x 25 @ 40 or r=10
4 x through:

  • 3 strokes fast
  • 4 strokes fast
  • 5 strokes fast
  • all easy
  • all fast

Cool-down-
200 choice

Total = 2500

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

December 24-28, 2012

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Workouts off the beaten path: December 17-21, 2012

Workouts for December 17-21, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
4 x 50 [25 drill/25 swim] @ r=10

Main Set-
3 x through [descend pace as distance gets shorter]:

  • 400 swim or pull @ 6:40 or r=40
  • 200 swim or pull @ 3:20 or r=20
  • 100 swim or pull @ 1:40 or r=10
  • 50 swim or pull @ 1:30 or r=45

Cool-down-
150 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

IM Set A-
16 x 25 @ 45 or r=15
-4 each stroke, reverse IM order
-25 drill/25 swim

IM Set B-
Milt Nelms Axis Swim
4 x through continuously:

  • 25 back
  • 25 fly
  • 25 back
  • 25 breast
  • 25 free
  • 25 free
  • 25 free

IM Set C-
4 x through:

  • 75 swim [25 back/25 breast/25 free] @ 1:45 or r=20
  • 50 swim [25 back/25 breast] @ 1:00 or r=15
  • 25 swim [fly] @ 45 or r=15

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
8 x 50 [25 kick/25 swim] @ r=15

Main Set-

  • 4 x 100 swim @ 1:50 or r=20
    • 1 x 200 pull @ 3:30 or r=30
  • 3 x 100 swim @ 1:45 or r=15
    • 1 x 200 pull @ 3:30 or r=30
  • 2 x 100 swim @ 1:40 or r=10
    • 1 x 200 pull @ 3:30 or r=30
  • 1 x 100 swim @ 1:30 or r=5

Speed Set-
8 x 50 swim @ 1:05 or r=20
-25 easy/25 fast
-25 fast/25 easy
-50 easy
-50 fast

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

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 swim

Warm-up Set-
8 x 50 @ 1:05 or r=15
-25 drill/25 swim

Main Set-
Choose one stroke each round [50, 100, and 150]
3 x through:

  • 50 kick @ 1:30 or r=15
  • 100 [25 drill/25 swim] @ 2:00 or r=15
  • 150 swim @ 2:45 or r=15
  • 200 freestyle pull @ 3:30 or r=30

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

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
400 choice

Warm-up Set A-
12 x 25 @ r=15
-25 kick/25 drill/25 swim

Warm-up Set B-
8 x 50 swim or pull @ 55 or r=10
-descend times 1-4, 5-8

Main Set-
2 x through:

  • 4 x 50 swim [negative split] @ 1:00 or r=15
  • 100 swim [easy] @ 2:00 or r=15
  • 8 x 25 swim [fast, 90% effort] @ 30 or r=10
  • 100 swim [easy] @ 2:30 or r=30

Cool-down-
200 choice

Total = 2500

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

December 17-21, 2012

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Workouts off the beaten path: December 10-14, 2012

Workouts for December 10-14, 2012

***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:  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

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

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 time through is pull, 2nd time through is 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:  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 swim @ 4:10 or r=40
    • IM
  • 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

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

Friday:  Sprint Freestyle/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 10-14, 2012

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Workouts off the beaten path: December 3-7, 2012

Workouts for December 3-7, 2012

***If you prefer a formatted version of these workouts see word docs 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:  Sprint Freestyle/Speed

Warm-up-
500 choice

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

Main Set-
2 x through:
**200’s are fairly light, 150’s are somewhat hard, 100’s are hard, 50’s are very hard**

  • 200 @ 4:00
  • 150 @ 3:00
  • 100 @ 2:30
  • 50 @ 1:30
  • 100 @ 2:30
  • 150 @ 3:00
  • 200 @ 4:00

DPS/Breath control set:
20 x 25 swim @ 45
-2 x 25 DPS breathing every 5th stroke
-2 x 25 0-1 breaths

Cool-down-
200 choice/team stretch

Total = 2500

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

12 3 2012_distance_free_pace
12 4 2012_IM
12 6 2012_stroke
12 7 2012_sprint_free_speed
12 5 2012_mid_distance_free_pace

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Workouts off the beaten path: November 26-30, 2012

Workouts for November 26-30, 2012

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

Monday:  Distance Freestyle/Pace

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

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

Main Set-
2 x through:

  • 300 swim @ 5:15 or r=45
    • negative split
  • 200 swim @ 3:30 or r=30
    • negative split
  • 100 swim @ 1:45 or r=15
    • build

Speed Set-
12 x 25 swim @ 40 or r=15
-build each 25 to “quicker-than-normal” tempo

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

Total = 3000

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

Tuesday:  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 @ 45 or r=15
    • descend times 1-4, 5-8

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

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:  IM

Warm-up-
400 swim

Warm-up Set-
12 x 50 @ 1:05 or r=15
-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 @ 45 or r=15
-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

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

Friday:  Sprint Freestyle/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 @ 1:20 or r=30
-choose 1 or 2 strokes
-descend times 1-4, 5-8

Recovery-
100 swim

Speed Set C-
8 x 25 swim @ 45 or r=15
-choose 1 or 2 strokes
-descend times 1-4, 5-8

Cool-down-
100 choice

Total = 2500

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

November 26-30, 2012

by

Workouts off the beaten path: November 19-23, 2012

Workouts for November 19-23, 2012

***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 or drill

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:  Sprint Freestyle/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 19-23, 2012

by

Workouts off the beaten path: November 12-16, 2012

Workouts for November 12-16, 2012

***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:  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

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

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:  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

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

Friday:  Sprint Freestyle/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 12-16, 2012

by

Workouts off the beaten path: November 5-9, 2012

Workouts for November 5-9, 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

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:  Sprint Freestyle/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

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

November 5-9, 2012