Tag Archives: Individual Medley

by

Workouts off the beaten path: May 26-30, 2014

Workouts for May 26-30, 2014

***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
    • 100 drill
  • Pull Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 5/3 on odd 50’s
      • breathe 3/5 on even 50’s
  • Main Set-
    • 20 seconds rest between swims; keep heart rate at 120-140 BPM:
      • 25
        • 50
          • 100
            • 200
              • 400
            • 200
          • 100
        • 50
      • 25
  • Kick Set-
    • 8 x 25 kick @ 45 or r=10
      • descend times 1-4, 5-8
  • Speed Set-
    • 8 x 50 @ 1:00 or r=15
      • negative split
  • Cool-down-
    • 150 easy swim

Total = 3000

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

Tuesday:  Stroke

  • Warm-up-
    • 4 x [25 swim/25 drill/25 kick]
  • Warm-up Set-
    • 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 through:
      • 50 @ 1:15 or r=20
        • stroke drill
      • 100 @ 2:15 or r=30
        • 25 stroke/25 free
      • 200 pull @ 3:30 or r=30
        • breathe 3/5/3/5 by 50’s
      • 100 @ 2:15 or r=30
        • 50 stroke/50 free
      • 50 @ 1:15 or r=20
        • stroke
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 600 choice
  • Main Set-
    • 400 pull @ 6:30 or r=30
      • breathe 3/5/3/5 by 100’s
    • 4 x 25 swim @ 40 or r=15
      • faster-than-normal tempo
    • 2 x 200 pull @ 3:20 or r=20
      • breathe 3/5/3/5 by 50’s
    • 4 x 25 swim @ 40 or r=15
      • faster-than-normal tempo
    • 4 x 100 pull @ 1:45 or r=15
      • breathe 3/5/3/5 by 25’s
    • 4 x 25 swim @ 40 or r=15
      • faster-than-normal tempo
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
    • 4 x 25 swim @ 40 or r=15
      • faster-than-normal tempo
  • Speed Set-
    • 8 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 200 swim

Total = 3000

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

Thursday:  IM

  • Warm-up-
    • 300 swim
  • Warm-up Set-
    • 12 x 25 @ 45 or r=15
      • 25 stroke kick/25 stroke swim
  • Main Set-
    • 100 pull @ 1:45 or r=15
      • breathe 3/5 by 25’s
    • 4 x 50 swim @ 1:10 or r=20
      • 25 breast/25 free
    • 200 pull @ 3:30 or r=30
      • breathe 3/5/3/5 by 50’s
    • 4 x 50 swim @ 1:10 or r=20
      • 25 back/25 breast
    • 300 pull @ 5:15 or r=45
      • breathe 3/5/3 by 100’s
    • 4 x 50 swim @ 1:10 or r=20
      • 25 fly/25 back
    • 400 pull @ 7:00 or r=60
      • breathe 3/5/3/5 by 100’s
    • 4 x 50 swim @ 1:10 or r=20
      • choice of strokes
  • Cool-down-
    • 100 swim

Total = 2500

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

Friday:  Sprint Freestyle/Speed

  • Warm-up-
    • 200 swim
    • 4 x 50 [25 drill/25 swim] @ r=10
    • 8 x 25 [25 scull/25 pull] @ r=5
  • Main Set-
    • 3 x through:
      • 2 x 25 kick @ 45 or r=10
        • fast feet!
      • 3 x 50 @ 1:15 or r=20
        • 25 drill/25 swim
      • 4 x 75 swim @ 1:45 or r=30
        • build each 75 to race pace
  • The Details-
    • 4 x BTF’s:
      • B=breakout with 3 strokes fast
        • ~20 seconds rest
      • T=fast turn
        • ~20 seconds rest
      • F=fast finish
        • ~40 seconds rest
  • Cool-down-
    • 8 x 25 [25 scull with free kick/25 swim] @ r=5

Total = 2500

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

May 26-30, 2014

by

Workouts off the beaten path: May 19-23, 2014

Workouts for May 19-23, 2014

***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-
    • 500 swim @ 8:20 or r=50
    • 250 pull @ 4:10 or r=25
    • 5 x 50 swim @ 1:00 or r=15
      • 400 swim @ 6:40 or r=40
      • 200 pull @ 3:20 or r=20
      • 4 x 50 swim @ 1:00 or r=15
        • 300 swim @ 5:00 or r=30
        • 150 pull @ 2:30 or r=15
        • 3 x 50 swim @ 1:00 or r=15
          • 200 swim @ 3:20 or r=20
          • 100 pull @ 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
  • Main Set-
    • 5 x through:
      • 25 swim @ 45 or r=15
        • 50 kick @ 1:30 or r=15
          • 75 drill/swim/drill @ 1:45 or r=15
            • 50 stroke/50 free @ 2:00 or r=30
          • 75 swim/drill/swim @ 1:45 or r=15
        • 50 kick @ 1:30 or r=15
      • 25 swim @ 45 or r=15
    • 1 round each stroke
    • 1 round choice
    • Drills:
      • 4-beat fly
      • 10-10-3 back
      • 2 kicks, 1 pull breast
      • 10-10-3 free
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 free, stretch for 2 minutes
    • 200 swim (mix of strokes), stretch for 2 minutes
    • 200 IM kick, stretch on wall for 2 minutes
  • Warm-up Set-
    • 12 x 25 [25 scull/25 glide/25 pull] @ r=5
  • Pace Set A-
    • 3 x 200 swim @ 3:30 or r=30
      • #1:  push last 100
      • #2:  push middle 100
      • #3:  push 1st 100
  • Kick Set-
    • 6 x 50 kick @ 1:30 or r=15
      • descend 1-3, 4-6
      • choose one stroke for 1-3
      • choose another stroke for 4-6
  • 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
  • Pull Set-
    • 6 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Cool-down-
    • 300 choice

Total = 3000

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

Thursday:  Swim Clinic

I’m working with a different swim club, this since early April, 2014.  With a new club comes a new technique philosophy.  Bud Taylor is a well-known and respected swim coach in the Pacific Northwest.  He has a long history of success, especially with breaststrokers, so I am particularly interested in learning something from Bud.

One of the main differences between the way I coach breaststroke and the way Bud coaches breaststroke is the “out-sweep.”  I coach swimmers to scull out at a 45° angle; this phase is non-propulsive.  Although Bud believes the same, that the out sweep is non-propulsive, he preaches a slide out with palms facing sides, more like 90° angles.  The difference may seem minor, but remember in the water things are distorted.  In other words, you have to teach yourself what 45° feels like, just like you have to teach yourself what it means to enter and slide out on your right arm in freestyle without crossing over.

Fortunately, or unfortunately, I understand this; fortunately because it makes me a faster swimmer; unfortunately because I exaggerate changes in the water to counteract the distortion but making big changes when your 50+ years has consequences–I’m currently injured.  In my two workouts of “breaststroke bliss,” before relegating myself to the kicking lane, I experimented with Bud’s outsweep and really liked the result:  I felt like I stayed down in the water and did not elevate during the outsweep, and this helped me feel more power during the propulsive phases of breaststroke (i.e., insweep and extention phases).  Previously, my shoulders elevated during the outsweep and I didn’t think there was anything I could do to prevent that.  But, sliding out with a 90° palm angle seems key.

If you’re going to make this change please do it a little bit at a time; I’m sure I’m injured because I aggressively applied the angle change to my palms and this was too much internal rotation on the shoulders.  As you practice, think:  “no pressure on the out sweep,” or “constant speed to the corners,” as Bud says.

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

Friday:  Sprint Freestyle/Speed

  • Warm-up-
    • 300 swim
    • 200 kick/swim
  • Kick Set-
    • 2 x 50 kick @ 1:40 or r=20
    • 2 x 50 kick @ 1:30 or r=15
    • 2 x 50 kick @ 1:20 or r=10
    • 2 x 50 kick @ 1:10 or r=5
  • Recovery Set-
    • 8 x 25 @ 40 or r=10
      • 25 drill/25 swim
  • Main Set-
    • 2 x through:
      • 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/25 swim]

Total = 2500

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

May 19-23, 2014

by

Workouts off the beaten path: May 12-16, 2014

Workouts for May 12-16, 2014, 2014

***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
  • Pull Set-
    • 11 x 50 pull @ 55 or r=10
    • First 3:  4 breaths each 25
    • Next 4:  3 breaths each 25
    • Next 3:  2 breaths each 25
    • Last 50:  1 breath each 25
  • 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-
    • 300 swim
    • 200 IM kick
    • 100 IM drill
    • 8 x 25 swim @ r=10
      • build
  • Main IM Set-
    • 1 x 300 IM @ 5:30 or r=45
      • 4 x 50 fly @ 1:10 or r=20
        • 1 x 200 IM @ 4:00 or r=30
          • 4 x 50 back @ 1:10 or r=20
            • 1 x 100 IM @ 2:15 or r=30
              • 4 x 50 breast @ 1:10 or r=15
  • IM Set B-
    • 12 x 25 swim @ 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 @ 1:10 or r=15
      • 25 10-beat free/25 free
      • 50 corkscrew [4 strokes free, 5 strokes back]
      • 25 10-beat back/25 back
  • Main Set-
    • 2 x through:
      • 200 should be faster than 200 split of 300
      • 100 should be faster than 100 split of 200
      • 50 should be faster than 50 split of 100
        • 300 swim @ 5:00 or r=30
        • 200 swim @ 3:30 or r=30
        • 100 swim @ 1:45 or r=15
        • 50 swim @ 1:15 or r=30
  • Speed Set-
    • 12 x 25 @ 40 or r=15
      • 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-
    • 6 x 50 stroke @ 1:10 or r=15
      • 25 drill/25 swim
  • Stroke Set B-
    • 12 x 25 stroke @ 45 or r=15
      • ½ length scull/½ length swim
      • ½ length swim/½ length scull
  • Pull Set-
    • 800 pull:  breathe 3/5/7/5 by 50’s
  • Stroke Set C-
    • 12 x 25 swim @ 45 or r=15
      • 25 stroke/25 choice
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

  • Warm-up-
    • 400 swim
  • Main Set-
    • 2 x through:
      • 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 kick @ 1:30 or r=15
        • negative split
      • 8 x 25 stroke @ 45 or r=20
        • moderate – hard effort
      • extra 30 seconds rest
  • Speed Set-
    • 16 x 25 @ 40 or r=10-15
      • 25 easy/25 fast
  • Cool-down-
    • 100 swim

Total = 2500

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

May 12-16, 2014

by

Workouts off the beaten path: May 5-9, 2014

Workouts for May 5-9, 2014

***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-
    • 4 x 150 pull @ 2:30 or r=15
      • build pace in each 150
    • extra 30 seconds rest
    • 1 x 600 swim @ 10:00 or r=60
      • negative split
    • 3 x 200 pull @ 3:20 or r=20
      • breathe 3/5/3/5 by 50’s
      • moderate pace
    • 2 x 300 swim @ 4:30 or r=30
      • descend times 1-2
      • pace should be faster than 600 pace
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 600 choice
  • Warm-up Set-
    • 2 x through:
      • 4 x 25 kick @ 45 or r=10
      • 4 x 50 swim @ 1:00 or r=15
  • IM Set A-
    • 12 x 50 @ 1:10 or r=15
      • 4 x through:
        • 12.5 scull with flutter kick/12.5 fly/25 back
        • 12.5 scull with flutter kick/12.5 back/25 breast
        • 12.5 scull with flutter kick/12.5 breast/25 free
  • IM Set B-
    • 24 x 25 stroke @ 45 or r=15
      • 25 drill/25 swim
      • 6 each stroke, IM order
  • Cool-down-
    • 100 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 glide stroke] @ r=5
    • 4 x 25 build @ r=10
  • Main Set-
    • 1 x 400 pull @ 7:00 or r=60
      • moderate pace
    • 4 x 100 swim @ 1:45 or r=15
      • negative split
    • 1 x 300 pull @ 5:15 or r=45
      • moderate pace
    • 4 x 75 swim @ 1:30 or r=15
      • build
    • 1 x 200 pull @ 3:30 or r=30
      • moderate pace
    • 4 x 50 swim @ 1:00 or r=15
      • negative split
    • 1 x 100 pull @ 2:00 or r=30
      • moderate pace
    • 4 x 25 swim @ 40 or r=15
      • fast
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 25 drill @ r=10
      • 2 of each stroke
  • IM Set A-
    • 8 x 75 @ 2:00 or r=15-30
      • Choose 1 or 2 strokes:
        • 75 kick
        • 50 kick/25 swim
        • 25 kick/50 swim
        • 75 swim
        • 75 swim
        • 50 swim/25 kick
        • 25 swim/50 kick
        • 75 kick
  • IM Set B-
    • 8 x 50 swim @ 1:10 or r=15
      • 25 back/25 breast
  • IM Set C-
    • 16 x 25 swim @ 30 or r=5
      • 100 IM order
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 4 x 75 @ r=15
      • 25 kick/25 drill/25 swim
  • Stroke Count Set A-
    • 12 x 50 swim
    • 2 @ 1:00, 1 @ 1:15
      • 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
  • Pull Set-
    • 400 pull:  breathe 3/5/3/5 by 100’s
  • Stroke Count 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 5-9, 2014

by

Workouts off the beaten path: April 28-May 2, 2014

Workouts for April 28 – May 2, 2014

***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 @ 55 or r=10
    • 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-
    • 500 choice
  • Warm-up Set-
    • 2 x through:
      • 4 x 25 fly kick @ 45 or r=10
        • (1st 12.5 underwater)
      • 2 x 50 choice kick @ 1:30 or r=15
  • 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 @ 1:45 or r=20
        • #1:  50 fly “DPS”/25 back “fast”
        • #2:  50 back “DPS”/25 breast “fast”
        • #3:  50 breast “DPS”/25 free “fast”
        • #4:  50 free “DPS”/25 fly “fast”
      • extra 30 seconds between rounds
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 2 x 50 swim @ r=10
    • 200 kick
    • 2 x 50 kick @ r=10
  • Warm-up Set-
    • 12 x 25 @ r=5
      • 25 scull/25 pull
  • Main Set-
    • 25 @ 30 or r=5
      • 50 @ 50 or r=5
        • 75 @ 1:20 or r=10
          • 100 @ 1:40 or r=10
            • 200 @ 3:20 or r=20
              • 300 @ 5:00 or r=30
                • 400 @ 6:40 or r=40
              • 300 @ 5:00 or r=30
            • 200 @ 3:20 or r=20
          • 100 @ 1:40 or r=10
        • 75 @ 1:20 or r=10
      • 50 @ 50 or r=5
    • 25 @ 30 or r=5
  • Cool-down-
    • 200:  25 scull with free kick/25 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 12 x 25 pull @ 30 or r=5
  • Stroke Set A-
    • Stroke #1 (choose one stroke):
      • 400 @ 8:00 or r=60
        • alternate:  50 stroke drill/50 free
      • 4 x 50 kick @ 1:30 or r=10
        • stroke #1
      • 4 x 25 swim @ 40 or r=10
        • stroke #1
  • Stroke Set B-
    • Stroke #2 (choose another stroke):
      • 400 @ 8:00 or r=60
        • alternate:  50 stroke drill/50 free
      • 4 x 50 kick @ 1:30 or r=10
        • stroke #2
    • 4 x 25 swim @ 40 or r=10
        • stroke #2
  • Pull Set-
    • 12 x 25 pull @ 30 or r=5
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 swim
    • 300 pull
  • Warm-up Set A-
    • 6 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Warm-up Set B-
    • 4 x 75 @ r=15
      • 50 kick/25 swim DPS
  • Speed/Pace Set-
    • 800 swim:
      • 25 easy/25 fast
        • 50 easy/50 fast
          • 75 easy/75 fast
            • 100 easy/100 fast
          • 75 easy/75 fast
        • 50 easy/50 fast
      • 25 easy/25 fast
  • Speed Set-
    • 12 x 25 swim @ 40 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 200 choice

Total = 2500

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

April 28 – May 2, 2014

by

Workouts off the beaten path: April 21-25, 2014

Workouts for April 21-25, 2014

***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:
      • 400 pull @ 6:30 or r=30
        • breathe 3/5/3 by 100’s
      • 3 x 100 swim @ 1:50 or r=20
        • descend times 1-3
      • 6 x 50 swim @ 1:00 or r=15
        • 25 DPS/25 build
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 600 swim
  • Drill Set A-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke
  • Main Set-
    • Milt Nelms Axis Swim
      • 6 x through:
        • 25 back
        • 25 fly
        • 25 back
        • 25 breast
        • 25 free
        • 25 free
        • 25 free
  • Drill Set B-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke
  • Cool-down-
    • 250 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Main Set-
    • 400 swim @ 6:30 or r=30
    • 200 pull @ 3:30 or r=30
      • breathe 3/5/3/5 by 50’s
    • 4 x 50 swim @ 1:00 or r=15
      • descend times 1-4
    • 300 swim @ 5:00 or r=30
    • 150 pull @ 2:30 or r=20
      • breathe 3/5/3 by 50’s
    • 3 x 50 swim @ 1:05 or r=20
      • descend times 1-3
    • 200 swim @ 3:30 or r=30
    • 100 pull @ 1:45 or r=15
      • breathe 3/5 by 50’s
    • 2 x 50 swim @ 1:10 or r=25
      • 25 easy/25 fast
  • Stroke Count Set-
    • 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
  • Pull Set-
    • 8 x 50 pull @ 1:10 or r=15
      • 25 breast/25 free
  • Fly Swim Set-
    • 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
  • Combo Swim Set-
    • 500 “long axis” swim:  50 back/50 free
  • Speed Set-
    • 12 x 25 swim @ 45 or r=20
      • 4 x through:
        • DPS
        • build
        • fast
  • Cool-down-
    • 200 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ r=10
      • alt. 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 21-25, 2014

by

Workouts off the beaten path: April 14-18, 2014

Workouts for April 14-18, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Main Set-
    • 4 x 100 pull @ 1:45 or r=15
      • moderately-fast tempo
    • 1 x 400 swim @ 6:30 or r=30
      • DPS
    • 2 x 200 pull @ 3:15 or r=15
      • moderate effort
    • 2 x 200 swim @ 3:15 or r=15
      • moderate effort
    • 1 x 400 pull @ 6:30 or r=30
      • DPS
    • 4 x 100 swim @ 1:45 or r=15
      • moderately-fast tempo
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 50’s
  • IM Set A-
    • 16 x 75 swim @ 1:40 or r=20
      • 4 x through:
        • 50 fly/25 back
        • 50 back/25 breast
        • 50 breast/25 free
        • 50 free/25 fly
  • IM Set B-
    • 12 x 25 swim @ 40 or r=10
      • 100 IM order
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 5 x 50 drill @ 1:00 or r=10
  • Main Set-
    • 1 x 400 swim @ 6:30 or r=30
      • extra 30 seconds rest
        • 2 x 300 swim @ 5:00 or r=30
          • extra 30 seconds rest
            • 3 x 200 swim @ 3:20 or r=20
              • extra 30 seconds rest
                • 4 x 100 swim @ 1:40 or r=10
                  • extra 30 seconds rest
                    • 5 x 50 swim @ 50 or r=5
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 choice
  • Main Set-
    • 1 x 500 pull @ 8:00 or r=30
      • breathe 3/5/3/5/3 by 100’s
    • 20 x 25 kick @ 45 or r=10
      • 2 x 25 stroke
      • 2 x 25 choice
    • 2 x 250 swim @ 5:00 or r=20
      • 50 free/50 stroke/50 free/50 stroke/50 free
    • 10 x 50 swim @ 1:00 or r=10
      • 2 x 50 stroke
      • 2 x 50 choice
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 6 x [25 swim/25 kick/50 drill]
  • Warm-up Set A-
    • 8 x 25 [25 scull/25 pull] @ r=5
  • Warm-up Set B-
    • 12 x 25 @ 40 or r=10
      • 25 drill/25 build
  • Main Set A-
    • 10 x 50 swim @ 1:00 or r=10-20
      • odd 50’s:  best 200 pace + 1 second
      • even 50’s:  easy
  • Recovery Set-
    • 8 x 25 scull with free kick @ r=5
  • Main Set B-
    • 10 x 25 swim @ 40 or r=20
      • odd 25’s:  best 100 pace + 1 second
      • even 25’s:  easy
  • Recovery-
    • 2 x [25 scull/25 glide/25 pull]
  • Cool-down-
    • 300 swim:  ascend pace by 100’s

Total = 2500

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

4 14 2014-distance free-pace
4 15 2014-IM
4 16 2014-mid-distance free-pace
4 17 2014-stroke
4 18 2014-speed

by

Workouts off the beaten path: April 7-11, 2014

Workouts for April 7-11, 2014

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

Monday: Distance Freestyle/Pace

  • Warm-up-
    • 300 choice
  • Warm-up Set-
    • 4 x 50 swim @ 1:00 or r=15
      • 25 easy/25 build
      • 25 build/25 easy
  • Main Set-
    • 2 x through [descend pace as swims get shorter]:
      • 1 x 400 swim @ 6:30 or r=30
        • 2 x 200 swim @ 3:20 or r=20
          • 4 x 100 swim @ 1:40 or r=10
            • extra 60 seconds rest
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday: IM

  • Warm-up-
    • 300 swim
    • 200 kick
  • Warm-up Sets:
    • 8 x 25 [25 drill/25 swim] @ r=10
    • 200 pull: breathe 3/5 by 25’s
  • Main Set-
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:10 or r=20
      • 25 fly/25 back
    • extra 30 seconds rest
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:10 or r=20
      • 25 back/25 breast
    • extra 30 seconds rest
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:10 or r=20
      • 25 breast/25 free
    • extra 60 seconds rest
    • 12 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
    • 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

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

Thursday: Stroke

  • Warm-up-
    • 200 swim
    • 200 [25 drill/25 swim]
    • 200 [50 kick/50 swim]
  • Warm-up Set-
    • 8 x 50 pull @ 1:05 or r=10
      • 25 breast/25 free
  • Stroke Set A-
    • 4 x 200 swim @ 3:45 or r=30
      • #1: 200 free
      • #2: 150 free/50 stroke
      • #3: 50 free/50 stroke/50 free/50 stroke
      • #4: 100 free/100 stroke
  • Stroke Set B-
    • 8 x 50 swim @ 1:10 or r=15
      • stroke
      • descend times 1-4, 5-8
  • Stroke Set C-
    • 8 x 25 swim @ 40 or r=10
      • stroke
      • descend times 1-4, 5-8
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday: Speed

  • Warm-up-
    • 600 choice
  • Warm-up Set-
    • 12 x 25 build @ r=10
  • Speed Set A-
    • 12 x 50 swim
      • 3 x through:
        • 1 x 50 @ 60 or r=15
        • 1 x 50 @ 55 or r=10
        • 1 x 50 @ 50 or r=5
        • 1 x 50 @ 45 or r=2-3
  • Recovery Set-
    • 12 x 25 swim or pull @ r=10
  • Speed Set B-
    • 12 x 25 swim
      • 3 x through:
        • 1 x 25 @ 35 or r=10
        • 1 x 25 @ 30 or r=7-8
        • 1 x 25 @ 25 or r=4-5
        • 1 x 25 @ 20 or r=2
  • Cool-down-
    • 12 x 25 swim or pull @ r=10

Total = 2500

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

4 7 2014-distance free-pace
4 8 2014-IM
4 9 2014-mid-distance free-pace
4 10 2014-stroke
4 11 2014-speed

by

Workouts off the beaten path: March 31 to April 4, 2014

Workouts for March 31 – April 4, 2014

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

Monday: Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 100 kick
    • 200 pull
  • Warm-up Set-
    • 4 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Main Set-
    • @ 20-40 seconds rest between swims:
      • 100
        • 200
          • 400
            • 800
          • 400
        • 200
      • 100
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday: IM

  • Warm-up-
    • 400 swim
    • 4 x 50 kick @ r=10
      • 1 each stroke
  • Main Set-
    • 8 x 25 fly @ 45 or r=15
      • 25 drill/25 swim
    • 4 x 100 @ 2:15 or r=30
      • 25 fly/75 free
    • 8 x 25 back @ 45 or r=15
      • 25 drill/25 swim
    • 4 x 100 @ 2:15 or r=30
      • 25 fly/25 back/50 free
    • 8 x 25 breast @ 45 or r=15
      • 25 drill/25 swim
    • 4 x 100 IM @ 2:15 or r=30
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Sets-
    • 8 x 25 kick @ 45 or r=10
      • fast feet on odd 25’s
    • 8 x 25 swim @ 30 or r=10
      • DPS
  • Main Set-
    • 3 x through:
      • 3 x 100 pull @ 1:45 or r=15
        • breathe 3/5/3/5 by 25’s
      • 2 x 50 swim @ 1:00 or r=15
        • negative split
      • 200 swim @ 3:30 or r=30
        • build speed
  • Cool-down-
    • 8 x 25 @ r=5
      • 25 scull with kick/25 swim

Total = 3000

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

Thursday: Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 6 x 50 kick @ 1:30 or r=10
      • 25 fly or breast/25 back or free
  • Main Set-
    • 2 x through [choose 1 stroke each round]:
      • 100 @ 2:15 or r=20
        • 25 drill/25 swim
      • 75 @ 1:45 or r=20
        • 25 scull w/ free kick/25 swim
      • 50 swim @ 1:30 or r=15
        • build
      • 25 swim @ 45 or r=10
        • long & strong
  • Recovery Set-
    • 500 pull: breathe 3/5/3/5/3 by 100’s
  • Speed Set-
    • 12 x 25 swim @ 30 or r=10
      • with fins using fast feet
  • Cool-down-
    • 6 x 50 swim @ 1:00 or r=15
      • ascend times 1-6

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 DPS/25 build
  • 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

3 31 2014-distance free-pace
4 1 2014-IM
4 2 2014-mid-distance free-pace
4 3 2014-stroke
4 4 2014-speed

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

by

Workouts off the beaten path: March 24-28, 2014

Workouts for March 24-28, 2014

I apologize for the delay!  I just returned from the Junior National meet in Orlando, Florida and had intended to post this week’s workouts while there, but I forgot (probably due to riding “Splash Mountain” at Disney World).

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim, 2 x 50 swim @ r=10 seconds
    • 200 kick, 2 x 50 kick @ r=10 seconds
    • 200 pull, 2 x 50 pull @ r=10
  • Warm-up Set-
    • 12 x 25 @ r=5
      • 25 scull/25 pull
  • Main Set-
    • 50 swim @ 60 or r=15
      • 100 swim @ 1:40 or r=10
        • 200 swim @ 3:20 or r=20
          • 300 swim @ 4:50 or r=20
            • 400 swim @ 6:30 or r=30
          • 300 swim @ 4:50 or r=20
        • 200 swim @ 3:20 or r=20
      • 100 swim @ 1:40 or r=10
    • 50 swim @ 60 or r=15
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ 1:10 or r=15
      • 25 drill/25 swim
      • IM order
  • Main Set-
    • 1 x 200 IM @ 4:15 or r=45
      • steady pace
    • 1 x 200 free @ 3:45 or r=45
      • steady pace
    • 2 x 100 IM @ 2:15 or r=30
      • descend times 1-2
    • 2 x 100 free @ 1:45 or r=15
      • descend times 1-2
    • extra 60 seconds rest
    • 1 x 200 IM @ 4:15 or r=45
      • faster than previous 200 IM
    • 1 x 200 free @ 3:45 or r=45
      • faster than previous 200 free
    • 1 x 100 IM @ 2:15 or r=30
      • faster than 2nd 100 IM
    • 1 x 100 free @ 1:45 or r=15
      • faster than 2nd 100 free
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
  • Main Set-
    • 4 x 100 pull @ 1:40 or r=10
      • negative split
    • 400 kick:  every 3rd length fast!
    • 8 x 50 swim @ 1:00 or r=15
      • negative split, no breathing into finish
    • 16 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
    • 400 pull:  breathe 3/5/3/5 by 100’s
    • 8 x 50 swim @ 1:00 or r=15
      • descend times 1-4, 5-8
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 pull @ 1:10 or r=10
      • 25 breast/25 free
  • Main Set-
    • 1 x 100 kick @ 2:30 or r=15
      • stroke
    • 2 x 100 @ 2:10 or r=20
      • 25 stroke drill/25 stroke swim
    • 3 x 100 swim @ 2:00 or r=15
      • 50 stroke/50 free
    • 2 x 100 @ 2:10 or r=20
      • 25 stroke drill/25 stroke swim
    • 1 x 100 kick @ 2:30 or r=15
      • stroke
  • Fly Set-
    • 20 x 25 swim @ 40 or r=10
      • 4 x thru:
        • 3 strokes fly, easy free
        • 4 strokes fly, easy free
        • 5 strokes fly, easy free
        • all fly
        • all free
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 swim
    • 200 kick
    • 100 pull
  • Warm-up Set-
    • 8 x 50 @ 1:10 or r=20
      • 1-4:  25 kick/25 swim
      • 5-8:  25 drill/25 swim
  • Main Set-
    • 6 x 200 swim @ 4:30 or r=60
      • Descend times 1-3, 4-6:
        • #1:  straight 200
        • #2:  r=15 @ 100 [subtract 15 sec’s to get time]
        • #3:  r=10 @ each 50 [subtract 30 sec’s to get time]
  • Cool-down-
    • 300 choice

Total = 2500

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

March 24, 2014-distance free-pace
March 25, 2014-IM
March 26, 2014-mid-distance free-pace
March 27, 2014-stroke
March 28, 2014-speed