Workouts for January 21-25, 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-
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 50’s
- negative split
- 16 x 25 swim @ 30 or r=5
- moderate/moderate/fast/moderate
- 2 x 200 pull @ 3:15 or r=15
- breathe 3/5/3/5 by 50’s
- 2nd 200 faster than 1st
- 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
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Tuesday: IM
Warm-up-
400 choice
Pull Set-
8 x 50 pull @ 1:10 or r=10
-25 breast/25 free
Drill Set-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-IM order
Main Set-
- 1 x 300 swim @ 6:00 or r=30
- 100 back/100 breast/100 free
- 2 x 150 swim @ 3:10 or r=30
- 50 back/50 breast/50 free
- 3 x 100 swim @ 2:10 or r=20
- 50 back/50 breast
- 6 x 50 swim @ 1:05 or r=15
- 25 fly/25 back
Cool-down-
200 choice
Total = 2500
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Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
200 swim
2 x 50 [25 drill/25 swim] @ r=10
200 kick
2 x 50 [25 kick/25 swim] @ r=10
200 pull
2 x 50 [25 drill or kick/25 swim] @ r=10
Main Set-
- 4 x 100 pull @ 1:45 or r=15
- moderate pace
- 2 x 50 swim @ 1:00 or r=15
- build within each 50
- 3 x 100 pull @ 1:45 or r=15
- moderate pace
- 4 x 50 swim @ 1:00 or r=15
- negative split each 50
- 2 x 100 pull @ 1:45 or r=15
- moderate pace
- 6 x 50 swim @ 1:00 or r=15
- descend times 1-3, 4-6
- 1 x 100 pull @ 1:45 or r=15
- moderate pace
- 8 x 50 swim @ 1:00 or r=15
- descend times 1-4, 5-8
Cool-down-
100 choice
Total = 3000
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Thursday: Swim Clinic
Axis Theory Review: Freestyle and backstroke are “long axis” strokes, meaning they are best swum by rotating the body around a long, vertical axis down the center of the body; fly and breaststroke are “short axis” strokes, meaning they are best swum by moving the body on the short, horizontal axis at the hips. Focus on moving along these axes and minimizing movement elsewhere.
Drills (see descriptions on “workout glossary” page):
Short Axis Drills:
- falling drill
- dolphin breaststroke
- single-arm fly
- no-arms breaststroke
- dive stroke fly
- 2 kicks, 1 pull breaststroke
Long Axis Drills:
- 10-beat freestyle
- 10-beat backstroke
- 10-beat corkscrew
- single-arm freestyle
- single-arm backstroke
- rotational kicking
2100 meters/yards practice:
300 easy swim
6 x 50 [25 kick/25 swim] @ r=10
8 x 50 [25 drill/25 swim] @ 1:05 or r=15
-long axis strokes
16 x 25 [25 drill/25 swim] @ 45 or r=15
-short axis strokes
4 x 50 swim @ 1:05 or r=15
-long axis strokes
8 x 25 swim @ 45 or r=15
-short axis strokes
200 swim
-25 long axis stroke/25 short axis stroke
100 choice easy
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Friday: Sprint-Based
Warm-up-
200 swim
200 kick
200 pull
Warm-up Set-
4 x 75 @ r=15
-25 kick/25 drill/25 swim
Sprint Set A-
12 x 50 swim @ 1:05 or r=15
Each set of 4 x 50:
- 25 easy/25 fast
- 25 fast/25 easy
- 12.5 easy/25 fast/12.5 easy
- 12.5 fast/25 easy/12.5 fast
Recovery Set-
400 pull: breathe 3/5/3/5 by 100’s
Sprint Set B-
12 x 25 swim @ 45 or r=15
Each set of 4 x 25:
- 12.5 easy/12.5 fast
- 12.5 fast/12.5 easy
- 25 easy
- 25 fast
Cool-down-
4 x [25 scull/25 glide stroke/25 pull]
Total = 2500
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