Workouts for April 10-14, 2017

***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

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

Main Set-
-1 x 200 swim @ 3:30 or r=30
-1 x 300 swim or pull @ 5:00 or r=30
-1 x 400 swim @ 6:30 or r=30
-1 x 500 swim or pull @ 8:00 or r=30
-1 x 400 swim @ 6:30 or r=30
-1 x 300 swim or pull @ 5:00 or r=30
-1 x 200 swim @ 3:30 or r=30

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim
4 x 50 kick @ r=10
-1 each stroke, IM order

Main Set-
-8 x 25 breast @ 40 or r=10
25 drill/25 swim
-4 x 100 swim @ 2:15 or r=30
25 breast/25 free/25 breast/25 free
-8 x 25 back @ 40 or r=10
25 drill/25 swim
-4 x 100 swim @ 2:15 or r=30
25 back/25 free/25 back/25 free
-8 x 25 fly @ 40 or r=10
25 drill/25 swim
-4 x 100 swim @ 2:15 or r=30
25 fly/25 free/25 fly/25 free

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 r=5
-25 scull/25 pull

Main Set-
2 x thru:
-1 x 200 pull @ 3:20 or r=20
moderate pace, breathe every 3rd stroke
-2 x 100 swim @ 1:45 or r=15
fast pace
-4 x 50 pull @ 55 or r=10
moderate pace, breathe every 3rd stroke
-8 x 25 swim @ 30 or r=10
fast pace
-extra 60 seconds between rounds

Speed Set-
-2 x 50 swim @ 60 or r=15
-2 x 50 swim @ 55 or r=10
-2 x 50 swim @ 50 or r=5
-2 x 50 swim @ 45 or r=2

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

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

Warm-up Set A-
12 x 25 kick @ 45 or r=10
-25 build/25 fast

Warm-up Set B-
12 x 25 swim @ 30 or r=10
-descend stroke counts:  1-4, 5-8, 9-12

Main Set-
2 x thru:
-2 x 100 pull @ 1:40 or r=10
breathe 3/5 by 25’s
-4 x 50 swim @ 1:05 or r=15
“stroke”
negative split
-4 x 25 swim @ 40 or r=15
“stroke”
descend times 1-4

Cool-down-
12 x 25 @ r=5
-25 scull w/ kick/25 swim

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 build/25 DPS

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

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

April 10-14, 2017

Workouts for April 3-7, 2017

***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-
12 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Drill Set-
10 x 50 @ 1:00 or r=15
2 x thru:
-25 single-arm free/25 swim
-25 10-beat free/25 swim
-25 catch-up free/25 swim
-25 human stroke (“long dog”)/25 swim
-25 “10-10-3″/25 swim

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

Cool-down-
12 x 25 swim @ r=5
-25 scull w/ flutter kick/25 swim

Total = 3000

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

Tuesday:  IM

Warm-up-
400 choice

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

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

IM Set A-
4 x thru (continuously):
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

IM Set B-
4 x thru:
-1 x 50 swim @ 1:05 or r=15
IM order (rnd 1=fly, rnd 2=back, rnd 3=br…)
-1 x 100 IM @ 2:15 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-
-8 x 75 swim @ 1:30 or r=15
descend times 1-4, 5-8
-8 x 25 kick @ 45 or r=10
descend times 1-4, 5-8
-6 x 75 swim @ 1:30 or r=15
descend times 1-3, 4-6
-6 x 25 kick @ 45 or r=10
descend times 1-3, 4-6
-4 x 75 swim @ 1:30 or r=15
descend times 1-4
-4 x 25 kick @ 45 or r=10
descend times 1-4
-2 x 75 swim @ 1:30 or r=15
descend times 1-2
-2 x 25 kick @ 45 or r=10
all fast

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
500 choice

Warm-up Set-
20 x 25 @ 40 or r=10
5 x thru:
-2 x 25 drill
-2 x 25 swim

Stroke Set A-
2 x thru (choose one “stroke” each round):
-100 kick @ 2:15 or r=10
-75 kick/25 swim @ 2:15 or r=15
-50 kick/50 swim @ 2:15 or r=20
-25 kick/75 swim @ 2:15 or r=25
-100 swim @ 2:15 or r=30

Stroke Set B-
16 x 25 swim @ 40 or r=10
-25 “stroke”/25 free

Cool-down-
100 swim

Total = 2500

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

Friday:  Speed

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

Warm-up Set-
12 x 25 @ r=5
-25 scull with flutter kick/25 build

Main Set-
3 x thru:
-2 x 75 swim @ 1:30 or r=20
50 DPS/25 build
-2 x 50 swim @ 1:00 or r=15
negative split
-2 x 25 swim @ 30 or r=10
fast!
-1 x 100 swim @ 3:00 or r=60
easy

Cool-down-
400 choice

Total = 2500

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

April 3-7, 2017

Workouts for March 27-31, 2017

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

Main Set-
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3/5 by 100’s
-16 x 25 swim @ 30 or r=5
every 4th 25 fast (max. 2 breaths)
-2 x 200 pull @ 3:15 or r=15
faster pace on even 50’s
-8 x 50 swim @ 1:00 or r=15
descend times 1-4, 5-8
-4 x 100 pull @ 1:40 or r=10
descend times 1-4

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim

Warm-up Set-
3 x through:
-4 x 50 @ 1:05 or r=15
25 drill/25 build
reverse IM order
-1 x 100 free @ 2:00 or r=30
extra long push-off after each turn

Main Set-
4 x through:
-3 x 75 swim @ 1:40 or r=20
50 fly/25 back
50 back/25 breast
50 breast/25 free
-1 x 25 swim @ 1:00 or r=30
easy

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
2 x through:
-2 x 50 (25 drill/25 swim) @ r=10
-4 x 25 (DPS:  descend stroke count 1-4) @ r=10

Main Set-
-1 x 400 pull @ 7:00 or r=60
breathe 3/5/3/5 by 100’s
-4 x 100 swim @ 1:45 or r=15
descend times 1-4
-1 x 300 pull @ 5:15 or r=45
breathe 3/5/7 by 100’s
-3 x 100 swim @ 1:45 or r=15
descend times 1-3
-1 x 200 pull @ 3:30 or r=30
breathe 3/5/3/5 by 50’s
-2 x 100 swim @ 1:45 or r=15
descend times 1-2
-1 x 100 pull @ 1:45 or r=15
breathe 3/5/7/5 by 25’s
-1 x 100 swim @ 1:45 or r=15
moderate-hard effort

Cool-down-
200 choice

Total = 3000

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

Thursday:  Swim Clinic (reprinted from March, 2013)

Last week I had the privilege of taking a team to the Senior Sectional meet in Federal Way, Washington (March 13-17).  The highlight, for many of us, was watching last Summer’s Olympic standout, Missy Franklin (Colorado Stars).  Here’s what I learned:

It’s all about the cool-downs.  Missy cooled-down after every swim.  She swam prelims and finals of 6 events, plus 4 relays:  that means 16 races, 16 cool-downs.  After her 100 backstroke final she swam 25 minutes, continuously; I know because I timed it!  Despite the ever-present group of swimmers wishing for photographs and signatures, Missy stuck to her habits and cooled-down.  That takes discipline.  I surmise that Missy’s cool-downs are probably longer than many swimmers’ warm-ups.

Her starts:  nothing fancy; it even seemed that she entered the water rather quicker than she needed to, like she could have spent more time in the air before entering the denser water.  However, once she entered the water her acceleration was noticeably quicker than any other swimmer.  The probable reason for this was streamlining.  Missy kept her body (fingers, hands, arms, head, torso, legs, feet, toes) in a tighter and straighter streamline than any other swimmer.

Her turns:  quick and efficient.  Her push-offs were horizontal, fast, and she usually surfaced about a body-length past the flags.  What was most amazing was her trajectory from the wall:  she pushed off horizontally and reached the surface gradually.  She appeared to swim (and turn) within an area not greater than 2 feet (i.e., from surface to 2-feet deep).

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

Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 75 @ 1:40 or r=15
-25 kick/25 drill/25 swim

Stroke Count Set-
12 x 25 swim @ 40 or r=10
-#1:  relaxed pace, count strokes
-#2:  faster pace, aim for same stroke count
-#3:  fastest pace, aim for same stroke count

Recovery-
100 choice

Main Set-
-4 x 25 swim @ r=20
max. effort
-1 x 200 swim
very easy
-4 x 25 swim @ r=20
max. effort
-1 x 200 swim
very easy
-4 x 25 swim @ r=20
max. effort

Cool-down-
200 choice

Total = 2500

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

March 27-31, 2017

Workouts for March 20-24, 2017

***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-
8 x 25 kick @ r=10
-build each 25

Main Set-
3 x thru:
-1 x 100 pull @ 1:40 or r=10
-1 x 150 swim @ 2:30 or r=15
-1 x 200 pull @ 3:20 or r=20
-1 x 150 swim @ 2:30 or r=15
-1 x 100 pull @ 2:00 or r=30

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 choice

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

Warm-up Set B-
12 x 25 @ 45 or r=10
4 x thru:
-25 kick
-25 drill
-25 swim

IM Set A-
3 x thru:
-25 fly @ 40 or r=10
-25 fly/25 back @ 1:00 or r=10
-25 fly/25 back/25 breast @ 1:30 or r=15
-100 IM @ 2:00 or r=20
-25 back/25 breast/25 free @ 1:30 or r=15
-25 breast/25 free @ 1:00 or r=10
-25 free @ 1:00 or r=30

Cool-down-
12 x 25 @ r=5
4 x thru:
-1 x 25 scull with kick
-2 x 25 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

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

Main Set-
2 x thru:
-1 x 100 pull @ 1:45 or r=15
paddles, buoy, band
-1 x 200 swim @ 3:30 or r=30
negative split
-1 x 100 pull @ 1:45 or r=15
paddles, buoy, band
-2 x 100 swim @ 1:45 or r=15
descend times 1-2
-1 x 100 pull @ 1:45 or r=15
paddles, buoy, band
-4 x 50 swim @ 1:00 or r=15
descend times 1-4
-1 x 100 pull @ 1:45 or r=15
paddles, buoy, band
-8 x 25 swim @ 40 or r=10
12 1/2 scull/12 1/2 sprint (no breathing)
-extra 30 seconds rest

Cool-down-
100 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 swim

Pull Set-
4 x 100 pull @ 1:40 or r=10
-breathe 3/5 by 25’s

Kick Set A-
4 x 75 “stroke” kick @ 2:00 or r=20
-build speed within each 75

Stroke Set A-
8 x 50 “stroke” drill @ 1:10 or r=15

Stroke Set B-
4 x 150 “stroke” swim @ 3:20 or r=30
-descend times 1-4

Kick Set B-
4 x 75 “stroke” kick @ 2:00 or r=20
-descend times 1-4

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
-200 swim
-stretch for 2 minutes
-200 swim (mix of strokes)
-stretch for 2 minutes
-200 kick (mix of strokes)
-stretch for 2 minutes

Warm-up Set A-
8 x 50 @ 1:00 or r=10-15
-25 drill/25 swim

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

Main Set-
-4 x 25 swim @ 1:00 or r=45
100 race pace
-4 x 50 (25 drill/25 swim) @ 1:10 or r=20
moderate pace
-1 x 300 swim or pull @ 5:30 or r=60
easy pace
-4 x 50 swim @ 1:30 or r=45
200 race pace
-4 x 25 drill @ 45 or r=15
moderate pace
-1 x 300 swim or pull
easy pace

Total = 2500

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

March 20-24, 2017

Workouts for March 13-17, 2017

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim
8 x 25 (25 drill/25 swim) @ r=10

Main Set-
-1 x 600 swim or pull @ 9:30 or r=30
moderate pace
-1 x 400 swim @ 6:20 or r=20
moderate pace
-1 x 200 swim @ 3:20 or r=20
moderate pace
-1 x 200 swim @ 3:20 or r=20
faster than previous 200
-1 x 400 swim @ 6:20 or r=20
faster than previous 400
-1 x 600 swim or pull @ 9:30 or r=30
faster than previous 600

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ 1:05 or r=15
-25 kick/25 drill
-2 each stroke, IM order

Main Set-
4 x through:
-1 x 100 IM @ 2:00 or r=20
-3 x 50 swim @ 1:00 or r=10
25 fly/25 back
25 back/25 breast
25 breast/25 free
-1 x 100 easy freestyle @ 2:30 or r=60

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
300 choice

Warm-up Set-
8 x 25 @ r=5
-25 scull with free kick/25 swim

Main Set-
-1 x 300 pull @ 5:00 or r=30
-4 x 25 swim @ 30 or r=10
-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 75 swim @ 1:15 or r=10
-1 x 300 pull @ 5:00 or r=30
-4 x 75 swim @ 1:15 or r=10
-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

Cool-down-
100 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
300 swim
6 x 50 @ r=10
-alternate:  50 kick, 50 drill

Stroke Set A-
8 x 25 “stroke” @ 40 or r=10
-alternate:  2 x 25 kick, 2 x 25 swim

Stroke Set B-
8 x 50 “stroke” @ 1:05 or r=15
-alternate:  50 drill, 50 swim

Stroke Set C-
8 x 75 swim @ 1:30 or r=15
-50 “stroke”/25 free

Stroke Set D-
8 x 50 swim @ 1:05 or r=15
-25 “stroke”/25 free

Stroke Set E-
8 x 25 “stroke” @ 40 or r=10
-build each 25

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

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

Main Set-
-25 swim (hard effort) @ 30 or r=10
-50 swim (negative split) @ 1:00 or r=15
-75 swim (push last 25) @ 1:30 or r=20
-100 swim (negative split) @ 2:00 or r=30
-150 swim (push last 50) @ 2:30 or r=30
-200 swim (easy effort) @ 4:00 or r=30
-150 swim (push last 50) @ 2:30 or r=30
-100 swim (negative split) @ 2:00 or r=30
-75 swim (push last 25) @ 1:30 or r=20
-50 swim (negative split) @ 1:00 or r=15
-25 swim (hard effort) @ 30 or r=10

More Sprinting-
8 x 25 swim @ 40 or r=15
-25 easy/25 moderate-hard

Cool-down-
300 choice

Total = 2500

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

March 13-17, 2017

Workouts for March 6-10, 2017

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

Monday, March 6, 2017

Warm-up-
200 swim
100 kick
200 pull

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

Main Set-
4 x thru:
-1 x 400 swim @ 6:30 or r=30
descend times 1-4
-4 x 25 swim @ 30 or r=10
DPS (max. distance per stroke)
-extra 30 seconds rest

Cool-down-
100 choice

Total = 3000

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

Tuesday, March 7, 2017

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
6 x 50 drill @ r=10 seconds
-1 each stroke + 2 choice

Main Set-
3 x thru:
-1 x 75 swim @ 1:30 or r=15
25 fly/25 back/25 breast
-1 x 75 free @ 1:30
25 easy/25 medium/25 fast
-1 x 75 swim @ 1:30 or r=15
25 fly/25 back/25 breast
-1 x 75 free @ 1:30
25 easy/25 medium/25 fast
-4 x 50 swim @ 1:00 or r=15
25 “stroke”/25 free
round 1 “stroke” = fly
round 2 “stroke” = back
round 3 “stroke” = breast
-extra 30 seconds rest

Cool-down-
100 swim

Total = 2500

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

Wednesday, March 8, 2017

Warm-up-
300 swim

Warm-up Set-
4 x 50 @ r=10 seconds
-25 scull w/ free kick/25 swim

Main Set-
2 x thru:
-1 x 100 pull @ 1:45 or r=15
-1 x 200 swim @ 3:30 or r=30
-1 x 100 pull @ 1:45 or r=15
-1 x 300 swim @ 5:00 or r=30
-1 x 100 pull @ 1:45 or r=15
-1 x 400 swim @ 6:30 or r=30

Cool-down-
100 swim

Total = 3000

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

Thursday, March 9, 2017

Warm-up-
400 swim

Warm-up Set-
4 x 100 pull @ 1:40 or r=10
-breathe 3/5 by 25’s

Stroke Set A-
4 x 75 “stroke” kick @ 1:45 or r=15
-descend times 1-4

Stroke Set B-
4 x 50 “stroke” drill @ 1:05 or r=15

Stroke Set C-
4 x 150 “stroke” swim @ 3:15 or r=30
-descend times 1-4

Stroke Set D-
4 x 75 “stroke” kick @ 1:45 or r=15
-descend times 1-4

Stroke Set E-
4 x 50 “stroke” drill @ 1:05 or r=15

Cool-down-
100 swim

Total = 2500

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

Friday, March 10, 2017

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set A-
8 x 50 @ 1:05 or r=10
-25 drill/25 swim

Warm-up Set B-
12 x 25 swim @ 40 or r=10
-25 build/25 DPS (max. distance per stroke)

Main Set-
8 x 25 swim @ 40 or r=20
-25 easy/25 fast!

4 x 50 swim @ 1:10 or r=20
-50 easy/50 fast!/50 easy/50 fast!

1 x 200 swim or pull
-easy pace

4 x 50 swim @ 1:10 or r=20
-50 easy/50 fast!/50 easy/50 fast!

8 x 25 swim @ 40 or r=20
-25 easy/25 fast!

Cool-down-
200 swim

Total = 2500

March 6-10, 2017

Workouts for October 31-November 4, 2016

I have just accepted a head coaching position with South Eugene High School and will be balancing 2 coaching jobs–now through February.  I am going to take a 3 month break from posting and will return March, 2017 (this is my last post until then).  See you next March!

***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-
4 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 drill @ 1:10 or r=15
-2 x 100 swim @ 2:10 or r=20
-1 x 200 kick @ 4:30 or r=30
-8 x 25 drill @ 50 or r=10
-1 x 200 swim @ 4:10 or r=30
-2 x 100 kick @ 2:30 or r=20
-4 x 50 drill @ 1:10 or r=15
-8 x 25 swim @ 50 or r=10

Cool-down-
100 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) x 2
-1 x 100 swim @ 3:00 or r=90
all fast
-4 x 50 swim @ 1:00 or r=15
build
-8 x 25 swim @ r=10
(1 easy/1 fast) x 4
-100 swim @ 3:00 or r=60
all fast

Cool-down-
100 choice

Total = 2500

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

October 31-November 4, 2016

Workouts for October 24-28, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 swim
300 IM kick
200 IM drill

Main Set-
-1 x 400 pull @ 6:45 or r=45
breathe 3/5/3/5 by 100’s
-4 x 100 swim @ 1:45 or r=15
descend times 1-4
-1 x 300 pull @ 5:00 or r=30
breathe 3/5/3 by 100’s
-4 x 75 swim @ 1:30 or r=15
descend times 1-4
-1 x 200 pull @ 3:15 or r=15
breathe 3/5/3/5 by 50’s
-4 x 50 swim @ 1:00 or r=15
descend times 1-4
-1 x 100 pull @ 1:45 or r=15
breathe 3/5 by 50’s
-4 x 25 swim @ 30 or r=10
descend times 1-4

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 kick @ 1:20 or r=20
choice

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 @ 1:40 or r=30
Each 75:  50 DPS + 1 (long and strong)/25 fast!
#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 @ 1:00 or r=10
-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 @ 55 or r=10
-25 DPS/25 build to full speed

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-
400 freestyle:  no breathing flags to wall

Stroke Set A-
12 x 50 @ 1:10 or r=10-15
4 x through:
-25 scull with free kick/25 stroke
-50 stroke
-50 free

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

Stroke Set B-
12 x 25 @ 40 or r=10
4 x through:
-2 x 25 stroke
-1 x 25 free

Cool-down-
100 choice

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 swim @ 3:00 or r=30
moderate effort
-2 x 75 swim @ 1:45 or r=30
25 DPS/25 build/25 fast
-3 x 50 swim @ 1:00 or r=15
25 DPS/25 fast
-6 x 25 swim @ 45 or r=15
25 build/25 fast
-extra 60 seconds between rounds

Cool-down-
200: 25 scull/25 pull

Total = 2500

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

October 24-28, 2016

Workouts for October 10-14, 2016

***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 @ 6:40 or r=40
-2 x 300 @ 5:00 or r=30
-2 x 200 @ 3:20 or r=20
-2 x 100 @ 1:45 or r=15
-2 x 50 @ 55 or r=10

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 @ 1:00 or r=10
1 each stroke, IM order
-1 x 100 IM @ 2:00 or r=30

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:
-1 x 200 swim (moderate pace) @ 3:30 or r=30
-1 x 150 swim (faster pace) @ 2:30 or r=15
-1 x 100 swim (faster pace) @ 1:40 or r=10
-1 x 50 swim (fastest pace) @ 1:30 or r=45

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

Race Pace Set-
8 x 25 swim @ 40 or r=10
-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
-descend times 1-5, 6-10

Drill Set A-
10 x 25 drill @ 45 or r=10
-all “stroke”

Main Stroke Set-
10 x 50 @ 1:15 or r=20
-25 “stroke” drill/25 “stroke” swim

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

Drill Set B-
10 x 25 swim @ 40 or r=10
-all “stroke”

Cool-down-
100 swim

Total = 2500

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

Friday:  Speed

Warm-up-
-400 swim
-8 x 50 pull @ r=10

Warm-up Set-
16 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

Cool-down-
12 x 25 @ r=5
-25 scull with freestyle kick/25 swim

Total = 2500

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

October-10-14, 2016

Workouts for October 3-7, 2016

***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 pull @ 7:45 or r=15
-descend times 1-2
4 x 250 swim @ 4:15 or r=15-30
-descend times 1-4

Pace Set-
10 x 50 swim @ 1:00 or r=15
-2 x 50 DPS
-2 x 50 build
-2 x 50 DPS
-2 x 50 build
-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 fly
-4 x 50 back
-4 x 50 breast

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 150 every 3rd, 150 every 5th, 150 every 3rd

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-
8 x 100 pull @ 1:40 or r=10
-breathe 5/3 by 50’s
-negative split each 100

Pace Set A-
8 x 50 swim @ 55 or r=10
-negative split

Pace Set B-
16 x 25 swim @ 30 or r=5-10
-25 easy/25 fast

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

Pace Set C-
8 x 50 swim @ 55 or r=10
-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

Drill Set-
12 x 25 @ 40 or r=10
-25 kick/25 drill/25 swim
-3 each stroke, IM order

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 free/50 stroke/50 free
-50 stroke/50 free/50 stroke
3 x 100 @ 2:10 or r=20
-50 stroke kick/50 stroke swim
-50 free kick/50 free swim
-50 stroke kick/50 stroke swim
6 x 50 @ 1:10 or r=10
-25 stroke drill/25 stroke swim

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 “mouse,” the rest of you are “cats”
-mouse sets the pace for the 50; swim slow so that everyone can stay in a line
-cats are not allowed to be ahead of mouse (until mouse begins sprinting)
-at some point during the 50 mouse sprints for home
-when mouse begins sprinting cats sprint too; it’s a race for home!

Cool-down-
300 choice

Total = 2500

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

October-3-7, 2016