Workouts for March 25-29, 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 100’s
- 16 x 25 swim @ 30 or r=5
- every 4th 25 fast (max. 2 breaths)
- 2 x 200 swim or pull @ 3:15 or r=15
- push the 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
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Tuesday: IM
Warm-up-
400 swim
Warm-up Set-
3 x through:
- 4 x 50 [25 drill/25 build] @ 1:05 or r=15
- reverse IM order
- 1 x 100 free @ 2:00 or r=30
- 1st 1/3 of each length underwater
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 easy @ 1:00 or r=30
Cool-down-
200 choice
Total = 2500
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Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
400 choice
Warm-up Set-
2 x through:
- 2 x 50 [25 drill/25 build] @ 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
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Thursday: Swim Clinic
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).
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Friday: Sprint-Based
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 @ 45 or r=15
#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 [max. effort] @ r=20
- 1 x 200 swim [easy]
- 4 x 25 swim [max. effort] @ r=20
- 1 x 200 swim [easy]
- 4 x 25 swim [max. effort] @ r=20
Cool-down-
200 choice
Total = 2500
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Workouts off the beaten path 