Workouts for May 22-26, 2017

***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-
-1 x 500 pull @ 8:20 or r=50
-1 x 250 swim @ 4:10 or r=25
-5 x 50 swim @ 1:00 or r=15
-1 x 400 pull @ 6:40 or r=40
-1 x 200 swim @ 3:20 or r=20
-4 x 50 swim @ 1:00 or r=15
-1 x 300 pull @ 5:00 or r=30
-1 x 150 swim @ 2:30 or r=15
-3 x 50 swim @ 1:00 or r=15
-1 x 200 pull @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-2 x 50 swim @ 1:00 or r=15

Cool-down-
100 choice

Total = 3100

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

Tuesday:  IM

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

Warm-up Set-
16 x 25 swim @ 40 or r=15
4 x thru:
-4 breaths
-3 breaths
-2 breaths
-1 breath

Main Set-
4 x thru (1 round each stroke):
-1 x 25 swim @ 45 or r=15
-1 x 50 kick @ 1:30 or r=15
-1 x 75 @ 1:45 or r=15
25 drill/25 swim/25 drill
-1 x 100 swim @ 2:00 or r=30
50 stroke/50 free
-1 x 75 @ 1:45 or r=15
25 swim/25 drill/25 swim
-1 x 50 kick @ 1:30 or r=15
-1 x 25 swim @ 45 or r=15

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
-200 free
-200 swim (mix of strokes)
-200 IM kick

Kick Set-
6 x 50 kick @ 1:30 or r=15
-descend 1-3, 4-6

Pace Set A-
3 x 200 swim @ 3:30 or r=30
-#1:  push last 100
-#2:  push middle 100
-#3:  push 1st 100

Pull Set-
9 x 50 pull @ 55 or r=10
-breathe 3/5/7 by 50’s

Pace Set B-
3 x 200 swim @ 3:30 or r=30
-#1:  push even 50’s
-#2:  push odd 50’s
-#3:  push entire 200!

Cool-down Set-
12 x 25 (25 scull/25 glide/25 pull) @ r=5

Cool-down-
150 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
4 x (25 swim/25 drill/25 kick)

Warm-up Sets-
-4 x 50 @ 1:10 or r=15
25 kick/25 swim
-4 x 50 @ 1:10 or r=15
25 drill/25 swim
-4 x 50 @ 1:10 or r=15
25 scull with free kick/25 swim

Main Set-
3 x thru:
-1 x 50 drill @ 1:15 or r=20
“stroke”
-1 x 100 swim @ 2:15 or r=30
25 “stroke”/25 free
-1 x 200 pull @ 3:30 or r=30
breathe 3/5/3/5 by 50’s
-1 x 100 swim @ 2:15 or r=30
50 “stroke”/50 free
-1 x 50 swim @ 1:15 or r=20
“stroke”

Cool-down-
100 swim

Total = 2500

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

Friday:  Speed

Warm-up-
-200 swim
-200:  25 kick/25 swim
-4 x 50 @ r=10
25 drill/25 swim
-8 x 25 swim @ r=10
25 DPS/25 build

Warm-up Set-
300 pull, breathe 3/5/3 by 100’s

Main Set-
2 x thru:
-1 x 150 free @ 3:00 or r=30
medium effort
-2 x 75 stroke @ 1:45 or r=30
hard effort
-3 x 50 free @ 1:00 or r=15
medium effort
-6 x 25 stroke @ 45 or r=20
hard effort
-extra 30 seconds rest

Cool-down-
200:  25 scull w/ flutter kick/25 swim

Total = 2500

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

May 22-26, 2017

Workouts for May 15-19, 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
-1-4:  breathe every 3rd stroke
-5-8:  breathe every 5th stroke
-9-12:  breathe every 7th stroke

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-
150 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
-300 swim
-200 IM kick
-100 IM drill
-8 x 25 swim @ r=10
build

IM Set A-
-1 x 300 IM @ 5:30 or r=45
-4 x 50 swim @ 1:10 or r=20
25 fly/25 back
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:10 or r=20
25 back/25 breast
-1 x 100 IM @ 2:15 or r=30
-4 x 50 swim @ 1:10 or r=15
25 breast/25 free

IM Set B-
12 x 25 swim or drill @ 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 @ 1:00 or r=10
4 x thru:
-25 10-beat free/25 free
-50 corkscrew (4 strokes free, 5 strokes back)
-25 10-beat back/25 back

Main Set-
2 x thru:
200 is faster than 200 split in 300, 100 is faster than 100 split in 200, 50 is faster than 50 split in 100
-1 x 300 swim @ 5:00 or r=30
-1 x 200 swim @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-1 x 50 swim @ 1:15 or r=30

Speed Set-
12 x 25 @ 30 or r=15
Alternate:
-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-
12 x 25 stroke @ 45 or r=15
Alternate:
-½ length scull/½ length swim
-½ length swim/½ length scull

Stroke Set B-
12 x 50 (25 drill/25 swim) @ 1:10 or r=15
4 x thru:
-2 x 50 stroke
-1 x 50 free

Stroke Set C-
24 x 25 swim @ 40 or r=10-15
8 x thru:
-2 x 25 stroke
-1 x 25 free

Cool-down-
400 pull:  breathe every 3rd stroke

Total = 2500

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

Friday:  Speed

Warm-up-
-400 swim
-4 x 50 @ r=10
25 DPS/25 build

Main Set-
2 x thru:
-1 x 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 swim @ 1:00 or r=15
negative split
-4 x 25 swim @ 45 or r=20
moderate – hard effort
-4 x 25 kick @ 45 or r=15
hard effort
-1 x 100 swim @ 3:00
easy effort

Cool-down-
100 swim

Total = 2500

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

May 15-19, 2017

Workouts for May 8-12, 2017

***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-
-1 x 600 pull @ 10:00 or r=60
negative split
breathe 3/5/3/3 by 150’s
-2 x 300 swim @ 5:00 or r=30
descend times 1-2
-3 x 200 pull @ 3:20 or r=20
breathe 3/5/3/5 by 50’s
descend times 1-3
-4 x 150 swim @ 2:30 or r=15
negative split each 150

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

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

Warm-up Set-
8 x 25 drill @ r=10
-2 each stroke, IM order

IM Set A-
12 x 75 @ 2:00 or r=15-30
Choose 1 stroke each set of 4 x 75:
-75 kick
-50 kick/25 swim
-25 kick/50 swim
-75 swim
-75 swim
-50 swim/25 kick
-25 swim/50 kick
-75 kick
-75 kick
-50 kick/25 swim
-25 kick/50 swim
-75 swim

IM Set B-
12 x 50 swim @ 1:05 or r=15
-3 x 200 IM order

Cool-down-
200 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 pull) @ r=5
-4 x 25 build @ r=10

Main Set-
-1 x 400 pull @ 7:00 or r=60
moderate pace, breathe every 3rd stroke
-2 x 200 swim @ 3:30 or r=30
negative split, descend times 1-2
-1 x 300 pull @ 5:15 or r=45
moderate pace, breathe every 3rd stroke
-2 x 150 swim @ 2:30 or r=15
negative split, descend times 1-2
-1 x 200 pull @ 3:30 or r=30
moderate pace, breathe 3/5 by 25’s
-2 x 100 swim @ 1:45 or r=15
negative split, descend times 1-2
-1 x 100 pull @ 2:00 or r=30
moderate pace, breathe 3/5 by 25’s
-2 x 50 swim @  1:00 or r=15
negative split, descend times 1-2

Cool-down-
200 choice

Total = 3000

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

Thursday:  Swim Clinic

Topic:  Drag Forces – Part Two (reprinted from May, 2013)

How to minimize drag (continued):

Taper the shape you present to the water. Tapered objects meet less resistance than objects with square corners. Moreover, think of the time/money spent by Lance Armstrong et al. to reduce wind resistance when cycling (and wind resistance is insignificant to the resistance encountered in water).

Tips to taper your shape:

Streamlined push-offs.  Practice pushing off the wall with arms and legs in a tightly streamlined position—like a sharp pencil.  Let yourself sink down as you push off the wall, arms squeezing just behind ears, one hand on top of the other, merging 2 arms into 1, pushing off about 2′ below surface.

Keep it simple and smooth.  Elite swimmers look effortless; there are no extra movements.  Entry and exit are smooth, there is minimal splash, and they are not creating large waves that impede progress.

Tips to promote stroke cleanliness:

Practice “quiet” swimming.  Keep entry and recovery movements soft and smooth.  Your goal is to swim with little splash and no sound.

“…elite athletes do not use significant (sic) higher propulsive forces from their arms and legs.  Rather, they have better whole body streamlining which reduces the drag forces from the water.  Therefore, they can achieve faster swimming velocities using similar propulsion as non-elite athletes” (Cappaert, Pease, and Troup, 1996).

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

Friday:  Speed

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

Warm-up Set-
4 x 75 @ r=15
-25 kick/25 drill/25 swim

Main Set A-
12 x 50 swim @ 1:10 or r=20
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

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

Main 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 8-12, 2017

Workouts for May 1-5, 2017

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

Monday:  Distance Freestyle/Pace

Warm-up-
-200 swim
-100 kick
-8 x 25 @ r=10
25 drill/25 swim

Main Set-
2 x thru:
-1 x 400 pull @ 6:30 or r=30
moderate pace
-2 x 200 pull or swim @ 3:20 or r=20
faster pace than 400
-4 x 100 swim @ 1:40 or r=10
descend times 1-4
-extra 30 seconds rest

Cool-down-
100 swim

Total = 3000

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

Tuesday:  IM

Warm-up-
500 choice

Kick Set-
2 x thru:
-4 x 25 fly kick @ 45 or r=10
1st 12.5 underwater
-2 x 50 kick @ 1:30 or r=15
choice of stroke

Main Set-
2 x thru:
-4 x 50 pull @ 55 or r=10
breathe 3/5 by 25’s
-4 x 50 drill @ 1:05 or r=15
IM order
-4 x 75 swim (50 “DPS”/25 fast) @ 1:45 or r=20
#1:  50 fly/25 back
#2:  50 back/25 breast
#3:  50 breast/25 free
#4:  50 free/25 fly
-extra 30 seconds between rounds

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
-400 swim
-200 kick

Main Set-
-1 x 400 pull @ 7:00 or r=60
breathe 3/3/5/3 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 3/5/3 by 100’s
-4 x 75 swim @ 1:30 or r=15
descend times 1-4
-1 x 200 pull @ 3:30 or r=30
breathe 3/5/7/5 by 50’s
-4 x 50 swim @ 60 or r=15
descend times 1-4
-1 x 100 pull @ 1:45 or r=15
breathe 3/5/7/5 by 25’s
-4 x 25 swim @ 30 or r=10
descend times 1-4

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

Cool-down-
100 choice

Total = 3000

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

Thursday:  Swim Clinic

Topic:  Drag Forces – Part One (reprinted from May, 2013)

Water is 1000 x denser than air.  Swimmers must push streams of water molecules out of their way to open holes in the water for their bodies to pass through.  As they do this swimmers encounter “resistive drag.”  Resistive drag holds swimmers back and is directly proportional to the turbulence created.

When smooth water is interrupted turbulence results.  Water that is less turbulent creates less resistance for swimmers.; conversely, turbulent water creates more resistance.  One sign of turbulence is the presence of air bubbles.

How to minimize drag:
Minimize the space you take up in the water (i.e., improve horizontal and lateral body alignment).

Tips to improve horizontal alignment:
Practice floating – float in a streamlined position on front or back, notice the longer your body stretches the more horizontal your body becomes.

Keep your kick about 8″ in diameter; don’t kick deeper, higher, or wider than necessary.

Imagine swimming through the water, not over it.

Tips to improve lateral alignment:
Rotate your entire body as one unit, as if you were swimming with a skewer down the center of your body.

Practice swimming as if you’re in a 1-foot diameter tube.

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

Friday:  Speed

Warm-up-
-400 swim
-8 x 25 @ r=10
25 kick/25 swim
-12 x 25 pull @ 30 or r=5
breathe 3/5 by 25’s

Main Set-
4 x thru (add fins for rounds 3 and 4):
-2 x 75 @ 1:30 or r=15
50 drill/25 build
-2 x 50 @ 1:10 or r=20
25 fast/25 “DPS”
-2 x 25 swim @ 45 or r=20
all fast!
-extra 60 seconds rest

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

Total = 2500

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

May 1-5, 2017

Workouts for April 24-28, 2017

***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:
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3 by 100’s
-3 x 100 swim @ 1:45 or r=15
descend times 1-3
-6 x 50 swim @ 1:00 or r=15
25 build/25 “DPS”

Cool-down-
100 swim

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

IM Set A-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-1 round each stroke, reverse IM order

IM Set B-
Milt Nelms Axis Swim
6 x through:
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

IM Set C-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-1 round each stroke, IM order

Cool-down-
250 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
500 choice

Main Set-
-1 x 400 swim @ 6:30 or r=30
moderate pace
-1 x 200 pull @ 3:20 or r=20
breathe 3/5/3/5 by 50’s
-4 x 50 swim @ 1:00 or r=15
descend times 1-4
-1 x 300 swim @ 5:00 or r=30
faster pace than 400
-1 x 150 pull @ 2:30 or r=15
breathe 3/5/3 by 50’s
-3 x 50 swim @ 1:00 or r=15
descend times 1-3
-1 x 200 swim @ 3:30 or r=30
faster pace than 300
-1 x 100 pull @ 1:40 or r=10
breathe 3/5 by 50’s
-2 x 50 swim @ 1:00 or r=15
25 easy/25 fast

Swim Golf-
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

Warm-up Set-
8 x 50 pull @ 1:10 or r=15
-25 breast/25 free

Stroke Set A-
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

Stroke Set B-
500 “combo” swim:  50 stroke/50 free

Stroke Set C-
12 x 25 swim @ 40 or r=15
4 x through:
-25 build
-25 fast
-25 “DPS”

Cool-down
200 swim

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ r=10
Alternate:
-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 24-28, 2017

Workouts for April 17-21, 2017

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

Monday:  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

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

Tuesday:  IM

Warm-up-
-400 swim
-200 kick IM
-8 x 25 (25 drill/25 swim) @ r=10
-1 x 200 pull:  breathe 3/5 by 25’s

Main Set-
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:05 or r=15
25 fly/25 back
-extra 30 seconds rest
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:05 or r=15
25 back/25 breast
-extra 30 seconds rest
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:05 or r=15
25 breast/25 free

IM Set B-
8 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
-200 kick
-200 pull

Warm-up Set-
12 x 50 swim @ 1:00 or r=15
Alternate:
-25 easy/25 build
-25 build/25 easy

Main Set-
2 x thru (descend pace as swims get shorter):
-1 x 200 swim @ 3:20 or r=20
-2 x 100 swim @ 1:45 or r=15
-4 x 50 swim @ 55 or r=10
-8 x 25 swim @ 30 or r=5-10
-extra 60 seconds rest

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
-200 swim
-200 (25 drill/25 swim)
-200 (50 kick/50 swim)

Warm-up Set-
4 x 50 pull @ 55 or r=10
-breathe every 5th stroke

Stroke Set A-
4 x 200 swim @ 4:00 or r=30
-200 free
-50 free/50 stroke/50 free/50 stroke
-200 free
-50 stroke/50 free/50 stroke/50 free

Stroke Set B-
8 x 50 stroke @ 1:05 or r=15
Choose one stroke each set of 4 x 25
-descend times 1-4, 5-8

Stroke Set C-
16 x 25 swim @ 40 or r=10
Choose one stroke each set of 4 x 25
-descend times 1-4, 5-8, 9-12, 13-16

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
600 choice

Warm-up set-
8 x 25 build @ r=10

Sprint Set A-
8 x 100 swim @ 2:00 or r=30
#1/#5:  4th 25 = fast!
#2/#6:  3rd 25 = fast!
#3/#7:  2nd 25 = fast!
#4/#8:  1st 25 = fast!

Recovery-
8 x 25 swim or pull @ r=10

Sprint Set B-
4 x 100 swim @ 2:10 or r=40
#1:  2nd 50 = fast!
#2:  2nd and 3rd 25’s = fast!
#3:  1st 50 = fast!
#4:  1st and 4th 25’s = fast!

Cool-down-
12 x 25 swim or pull @ r=5

Total = 2500

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

April 17-21, 2017

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