Tag Archives: Individual Medley

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Workouts off the beaten path: March 17-21, 2014

Workouts for March 17-21, 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
      • 200 kick
        • 200 pull
      • 200 kick
    • 200 swim
  • Warm-up Set-
    • 10 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • 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
  • Recovery Set-
    • 5 x 100 @ 2:00 or r=15
      • 25 single-arm free/25 swim
      • 25 single-arm free/25 swim
      • 25 10-beat free/25 swim
      • 25 10-beat free/25 swim
      • 25 catch-up free/25 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 12 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • IM Warm-up Set-
    • 12 x 25 @ 45 or r=10
      • 25 kick/25 drill/25 swim
      • IM order
  • Main Set-
    • 4 x through:
      • 3 x 50 swim @ 1:05 or r=15
        • IM order (fly, back, breast)
      • 1 x 100 IM @ 2:30 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-
    • 4 x through:
      • 1 x 200 pull @ 3:30 or r=30
        • moderate effort
        • breathe 3/5/3/5 by 50’s
      • 3 x 50 swim @ 50 or r=5
        • moderate-hard effort
      • 1 x 50 swim @ 1:30 or r=30
        • easy effort
  • Speed Set-
    • 16 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 200 kick IM
  • Warm-up Set-
    • 10 x 25 @ r=5
      • 25 scull (with pull buoy)/25 glide stroke
  • Stroke Warm-up Set-
    • 10 x 50 @ 1:10 or r=15
      • Alternate:
        • 25 stroke drill/25 free
        • 25 free/25 stroke drill
  • Main Set-
    • 10 x 75 @ 1:40 or r=20
      • 25 stroke drill/25 stroke swim/25 free “DPS”
  • Kick Set-
    • 10 x 25 kick @ 45 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 250 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 4 x 75 [25 drill/50 swim] @ r=10
      • 25 drill/50 swim
    • 6 x 50 [25 kick/25 swim] @ r=10
      • 25 kick/25 swim
  • Warm-up Set-
    • 16 x 25 @ r=5
      • 25 scull with flutter kick/25 build
  • Main Set-
    • 3 x through:
      • 2 x 75 swim @ 1:40 or r=30
        • 50 DPS/25 build
      • 2 x 50 swim @ 1:10 or r=20
        • negative split
      • 2 x 25 swim @ 30 or r=10
        • fast
      • 1 x 100 swim @ 3:00 or r=60
        • easy
  • Cool-down-
    • 100 choice

Total = 2500

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

March 17, 2014-distance free-pace
March 18, 2014-IM
March 19, 2014-mid-distance free-pace
March 20, 2014-stroke
March 21, 2014-speed

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Workouts off the beaten path: March 10-14, 2014

Workouts for March 10-14, 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
    • 200 swim
  • Main Set-
    • 1 x 400 pull @ 6:30 or r=30
      • breathe 3/3/5/3 by 100’s
    • 4 x 25 swim @ 30 or r=10
      • faster-than-normal tempo
    • 2 x 200 pull @ 3:20 or r=20
      • breathe 3/3/5/3 by 50’s
    • 4 x 25 swim @ 30 or r=10
      • faster-than-normal tempo
    • 4 x 100 pull @ 1:45 or r=15
      • breathe 3/3/5/3 by 25’s
    • 4 x 25 swim @ 30 or r=10
      • faster-than-normal tempo
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
    • 4 x 25 swim @ 30 or r=10
      • faster-than-normal tempo
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 25 [25 scull/25 pull] @ r=5
  • IM Set A-
    • 3 x through:
      • 25 fly @ 40 or r=10
        • 25 fly/25 back @ 1:10 or r=15
          • 25 fly/25 back/25 breast @ 1:40 or r=20
            • 100 IM @ 2:20 or r=30
  • Recovery Set-
    • 100 choice
  • IM Set B-
    • 3 x through:
      • 25 free @ 30 or r=10
        • 25 breast/25 free @ 1:00 or r=10
          • 25 back/25 breast/25 free @ 1:30 or r=15
            • 100 IM @ 2:30 or r=40
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
  • Warm-up Set-
    • 4 x through:
      • 25 kick @ 45 or r=10
      • 50 swim @ 1:00 or r=10
  • Main Set-
    • @ 15 seconds rest between swims:
      • 25
        • 50
          • 75
            • 100
              • 125
                • 150
                  • 175
                    • 200
                  • 175
                • 150
              • 125
            • 100
          • 75
        • 50
      • 25
  • Speed Set-
    • 4 x through:
      • 1 x 50 swim “DPS” @ 1:00 or r=15
      • 2 x 25 swim “fast” @ 30 or r=10
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 choice
  • Main Set-
    • 4 x 200 swim @ 4:00 or r=30
      • #1:  200 free
      • #2:  150 free/50 stroke
      • #3:  100 free/50 stroke/50 free
      • #4:  50 stroke/150 free
    • 4 x 150 swim @ 3:00 or r=20
      • #1:  150 free
      • #2:  100 free/50 stroke
      • #3:  50 free/100 stroke
      • #4:  150 stroke
    • 4 x 100 swim @ 2:00 or r=20
      • #1:  100 free
      • #2:  50 free/50 stroke
      • #3:  100 stroke
      • #4:  50 stroke/50 free
    • 4 x 50 swim @ 1:00 or r=10
      • #1:  50 free
      • #2:  25 free/25 stroke
      • #3:  25 stroke/25 free
      • #4:  50 stroke
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 400 swim
  • Main Set-
    • 4 x 100 kick @ 2:45 or r=30
      • descend times 1-4
    • 8 x 25 kick @ 45 or r=15
      • 90% effort
    • 4 x 100 pull @ 2:00 or r=30
      • descend times 1-4
    • 8 x 25 pull @ 45 or r=20
      • 90% effort
    • 4 x 100 swim @ 2:00 or r=30
      • descend times 1-4
    • 8 x 25 swim @ 45 or r=20
      • 95% effort
  • Cool-down-
    • 300 choice

Total = 2500

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

March 10-14, 2014

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Workouts off the beaten path: March 3-7, 2014

Workouts for March 3-7, 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
  • Warm-up Set-
    • 8 x 25 pull @ r=10
      • breathe every 5th stroke
  • Main Set-
    • 4 x through:
      • 1 x 400 swim @ 6:30 or r=30
        • descend times rounds 1-4
      • 4 x 25 swim @ 30 or r=10
        • fast tempo
      • extra 30 seconds rest
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 300 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
      • 25 kick/25 drill/25 swim
  • IM Set A-
    • 4 x through:
      • 25 back
      • 25 fly
      • 25 back
      • 25 breast
      • 75 free
  • IM Set B-
    • 4 x through:
      • 1 x 50 swim @ 1:10 or r=20
        • 1st round: fly
        • 2nd round: back
        • 3rd round: breast
        • 4th round: free
      • 1 x 100 IM @ 2:20 or r=30
  • Cool-down-
    • 12 x 25 @ r=5
      • 1 x 25 scull with kick/2 x 25 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 4 x 50 [25 scull with free kick/25 swim] @ r=10
  • Main Set-
    • 2 x through:
      • 1 x 100 swim @ 1:45 or r=15
        • 1 x 200 pull @ 3:30 or r=30
          • 1 x 100 swim @ 1:45 or r=15
            • 1 x 300 pull @ 5:15 or r=45
              • 1 x 100 swim @ 1:45 or r=15
                • 1 x 400 pull @ 7:00 or r=60
  • 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-
    • 4 x 75 kick @ 2:00 or r=20
      • choose one stroke
      • descend times 1-4
  • Drill Set-
    • 4 x 50 drill @ 1:10 or r=15
      • all stroke
  • Swim Set-
    • 4 x 150 swim @ 3:20 or r=30
      • choose one stroke
      • descend times 1-4
  • Breathe Control Set-
    • 4 x 25 swim @ 50 or r=20
      • 3, 2, 1, 0 breaths!
  • Turns Set-
    • 400 swim:
      • fast in and out of turns
      • easy in the middle
  • 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 @ 1:05 or r=10
      • 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
      • fast pace
    • 4 x 50 [25 drill/25 swim] @ 1:10 or r=20
      • moderate pace
    • 1 x 300 swim or pull @ r=60
      • easy pace
    • 4 x 50 swim @ 1:30
      • fast pace
    • 4 x 25 drill @ 45 or r=15
      • moderate pace
    • 1 x 300 swim or pull
      • easy pace

Total = 2500

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

March 3-7, 2014

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

Workouts for February 24-28, 2014

I apologize for missing last week:  we had our High School District Championships on Friday and Saturday and I completely forgot to post!  Tomorrow (Friday) is our State Championships and I fear I will forget again, so I’m writing a day early for next week’s post.

***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 [drill/swim] @ r=10
  • Main Set-
    • 600 swim (or pull) @ 10:00 or r=60
      • moderate pace
        • 400 swim @ 6:40 or r=40
          • moderate pace
            • 200 swim @ 3:20 or r=20
              • moderate pace
            • 200 swim @ 3:20 or r=20
              • faster than previous 200
        • 400 swim @ 6:40 or r=40
          • faster than previous 400
    • 600 swim (or pull) @ 10:00 or r=60
      • 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 @ 1:10 or r=15
      • 25 kick/25 drill
      • 2 each stroke
  • Main Set-
    • 4 x through:
      • 100 IM @ 2:20 or r=30
      • 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 @ 3:00 or r=60
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 300 choice
    • 8 x 25 @ r=5
      • 25 scull w/ kick/25 swim
  • Main Set-
    • 1 x 300 pull @ 5:00 or r=30
      • breathe 3/5 by 50’s
        • 3 x 100 swim @ 1:40 or r=10
          • descend times 1-3
            • 1 x 200 pull @ 3:20 or r=20
              • breathe 5/3 by 50’s
                • 2 x 100 swim @ 1:40 or r=10
                  • descend times 1-2
                    • 1 x 100 pull @ 1:40 or r=10
                      • breathe 3/5 by 25’s
                        • 2 x 50 swim @ 1:00 or r=15
                          • descend times 1-2
    • 1 x 300 pull @ 5:00 or r=30
      • breathe 3/5 by 50’s
        • 6 x 50 swim @ 1:00 or r=15
          • descend times 1-3, 4-6
            • 1 x 200 pull @ 3:20 or r=20
              • breathe 5/3 by 50’s
                • 4 x 50 swim @ 1:00 or r=15
                  • descend times 1-4
                    • 1 x 100 pull @ 1:40 or r=10
                      • breathe 3/5 by 25’s
                        • 4 x 25 swim @ 30 or r=5
                          • descend times 1-4
  • Cool-down-
    • 100 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 6 x 50 [25 kick/25 drill] @ r=10
  • Stroke Kick Set-
    • 8 x 25 @ 45 or r=10
      • 25 stroke kick/25 stroke swim
  • Stroke Drill Set-
    • 8 x 50 @ 1:10 or r=15
      • 25 stroke drill/25 stroke swim
  • Stroke Swim Set A-
    • 8 x 75 swim @ 1:40 or r=20
      • 50 stroke/25 easy free
  • Stroke Swim Set B-
    • 8 x 50 swim @ 1:05 or r=15
      • 25 stroke/25 free
  • Stroke Swim Set C-
    • 8 x 25 swim @ 40 or r=10
      • all stroke
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
    • 200 drill
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Main Set-
    • 25 swim [hard effort] @ 40 or r=15
      • 50 swim [negative split] @ 60 or r=15
        • 75 swim [push last 25] @ 1:30 or r=15
          • 100 swim [negative split] @ 2:00 or r=20
            • 150 swim [push last 50] @ 2:30 or r=15
              • 200 swim [easy effort] @ 4:00 or r=30
            • 150 swim [push last 50] @ 2:30 or r=15
          • 100 swim [negative split] @ 2:00 or r=20
        • 75 swim [push last 25] @ 1:30 or r=15
      • 50 swim [negative split] @ 60 or r=15
    • 25 swim [hard effort] @ 40 or r=15
  • Recovery Set-
    • 8 x 25 swim @ 40 or r=15
      • 25 easy/25 moderate-hard
  • Cool-down-
    • 100 choice

Total = 2500

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

February 24-28, 2014

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Workouts off the beaten path: February 10-14, 2014

Workouts for February 10-14, 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
  • Main Set-
    • 3 x 100 pull @ 1:40 or r=10
      • moderately-fast tempo
    • 2 x 150 pull @ 2:30 or r=15
      • moderate effort
    • 1 x 300 pull @ 5:00 or r=30
      • DPS
    • 1 x 300 swim @ 5:00 or r=30
      • DPS
    • 2 x 150 swim @ 2:30 or r=15
      • moderate effort
    • 3 x 100 swim @ 1:40 or r=10
      • moderately-fast tempo
  • Speed Set-
    • 16 x 25 swim @ 40 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 150 kick
    • 200 pull
    • 150 swim
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Main Set-
    • 16 x 75 @ 2:00 or r=30
      • 75 kick:  fly
        • 25 kick back/25 swim breast/25 kick free
          • 25 swim back/25 kick breast/25 swim free
            • 75 swim:  25 back/25 breast/25 free
      • 75 kick:  back
        • 25 kick breast/25 swim free/25 kick fly
          • 25 swim breast/25 kick free/25 swim fly
            • 75 swim:  25 breast/25 free/25 fly
      • 75 kick:  breast
        • 25 kick free/25 swim fly/25 kick back
          • 25 swim free/25 kick fly/25 swim back
            • 75 swim:  25 free/25 fly/25 back
      • 75 kick:  free
        • 25 kick fly/25 swim back/25 kick breast
          • 25 swim fly/25 kick back/25 swim breast
            • 75 swim:  25 fly/25 back/25 breast
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 6 x 50 @ r=10
      • 25 scull with free kick/25 swim
  • Main Set-
    • 2 x through:
      • 1 x 200 pull @ 3:30 or r=30
        • moderate pace
      • 2 x 100 swim @ 1:45 or r=15
        • build each to 800 race pace
      • 4 x 50 swim @ 1:00 or r=15
        • at 800 race pace
      • 8 x 25 swim @ 30 or r=10
        • at 400 race pace
      • extra 30 seconds rest
  • Speed Set-
    • 12 x 50 swim @ 1:10 or r=20
      • fast in and out of turns!
      • fast finish!
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 6 x 50 @ 1:05 or r=15
      • 25 drill/25 build
  • Main Set-
    • 3 x through [choose one stroke per round]:
      • 1 x 100 swim @ 2:15 or r=30
        • 2 x 75 kick @ 2:00 or r=20
          • 3 x 50 kick @ 1:30 or r=15
            • 4 x 25 swim @ 45 or r=15
  • Cool-down-
    • 8 x 25 swim @ r=10
      • ascend times 1-8

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 12 x 25 [25 scull/25 glide/25 pull] @ r=5 seconds
  • Main Set-
    • Tempo gets faster each set:
      • 2 x 150 swim @ 3:00 or r=45
        • moderate
        • 70% effort
      • 4 x 75 swim @ 1:45 or r=30
        • strong
        • 80% effort
      • 12 x 25 swim @ 45 or r=20
        • strong
        • 90% effort
  • Recovery-
    • 200 kick
  • Speed Set B-
    • 12 x 25 swim @ 45 or r=15
      • 25 DPS/25 build/25 fast breakout
  • Cool-down-
    • 200 easy

Total = 2500

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

February 10-14, 2014

by

Workouts off the beaten path: February 3-7, 2014

Workouts for February 3-7, 2014

***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-
    • 3 x through:
      • 4 x 100 pull @ 1:45 or r=15
        • hold steady, moderate pace
      • 1 x 400 swim @ 6:30 or r=30
        • descend times 1-3
  • Cool-down-
    • 8 x 25 [25 scull with kick/25 swim] @ r=10

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 6 x 50 [25 swim/25 kick] @ r=10
    • 6 x 50 [25 drill/25 swim] @ r=10
    • 6 x 50 [25 scull/25 pull] @ r=10
  • Main Set-
    • 25 fly @ 40 or r=10
      • 50 [25 fly/25 back] @ 1:10 or r=15
        • 75 [25 fly/25 back/25 breast] @ 1:40 or r=20
          • 100 IM @ 2:20 or r=40
    • 25 back @ 40 or r=10
      • 50 [25 back/25 breast] @ 1:10 or r=15
        • 75 [25 back/25 breast/25 free] @ 1:40 or r=20
          • 100 IM @ 2:20 or r=40
    • 25 breast @ 40 or r=10
      • 50 [25 breast/25 free] @ 1:10 or r=15
        • 75 [25 breast/25 free/25 fly] @ 1:40 or r=20
          • 100 IM @ 2:20 or r=40
    • 25 free @ 40 or r=10
      • 50 [25 free/25 fly] @ 1:10 or r=15
        • 75 [25 free/25 fly/25 back] @ 1:40 or r=20
          • 100 IM @ 2:20 or r=40
  • Cool-down-
    • 4 x 75 pull or swim @ 1:30 or r=15
      • 4 x 50 pull or swim @ 1:00 or r=15
        • 4 x 25 pull or swim @ 40 or r=10

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 16 x 25 “streamline breakouts” @ 30 or r=5-10
      • fast breakout, 3 strokes no breathing, swim easy to wall
  • Main Set-
    • Maintain stroke count and pace throughout set:
      • 50 @ 50 or r=5
        • 100 @ 1:40 or r=10
          • 200 @ 3:20 or r=20
            • 300 @ 5:00 or r=30
          • 200 @ 3:20 or r=20
        • 100 @ 1:40 or r=10
      • 50 @ 50 or r=5
  • Technique Set-
    • 16 x 50 @ 1:00 or r=10
      • 4 x through:
        • 25 r-arm free/25 free
        • 25 l-arm free/25 free
        • 25 10-beat free/25 free
        • 25 catch-up free/25 free
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 300 pull
  • Warm-up Set-
    • 16 x 25 kick @ 45 or r=10
  • Main Set-
    • 2 x through:
      • 100 free @ 2:00 or r=30
        • 75 free/25 stroke @ 2:00 or r=25
          • 50 free/50 stroke @ 2:00 or r=20
            • 25 free/75 stroke @ 2:00 or r=15
              • 100 stroke @ 2:30 or r=30
  • Speed Set-
    • 16 x 25 swim @ 45 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 10 x 25 @ 45 or r=15
      • 25 drill/25 build
  • Main Set-
    • 2 x 150 swim @ 3:00 or r=60
      • 90% effort
    • 200 swim @ 5:00 or r=60
      • ½ speed (recovery pace)
    • 4 x 75 swim @ 2:00 or r=60
      • 90% effort
    • 200 swim @ 5:00 or r=60
      • ½ speed (recovery pace)
    • 6 x 50 swim @ 1:45 or r=60
      • 90% effort
    • 200 swim @ 5:00 or r=60
      • ½ speed (recovery pace)
  • Cool-down-
    • 10 x 25 swim @ 45 or r=15
      • ascend pace

Total = 2500

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

February 3-7, 2014

by

Workouts off the beaten path: January 27-31, 2014

Workouts for January 27-31, 2014

  • Glide Stroke Drill Addendum-
    • This drill is best done with a pull buoy
    • Milt Nelms created this drill (I coached with Milt in the early 1990’s–wow, that’s a long time ago!)

***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 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-
    • 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
  • Kick Set-
    • 200 kick
    • 8 x 25 kick @ 45 or r=10
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Main Set-
    • 300 pull @ 5:00 or r=30
      • breathe 3/5/3 by 100’s
    • 2 x 150 swim  @ 3:10 or r=20
      • 50 back/50 breast/50 free
    • 3 x 100 pull @ 2:15 or r=20
      • 25 breast/25 free/25 breast/25 free
    • 6 x 50 kick @ 1:30 or r=15
      • 2 fly
      • 2 back
      • 2 breast
  • IM Set B-
    • 20 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
  • Main Set-
    • 1 x 400 pull @ 7:00 or r=60
      • breathe 3/5/3/5 by 100’s
    • 4 x 50 kick @ 1:30 or r=15
      • descend times 1-4
    • 2 x 200 swim @ 3:30 or r=30
      • push 3rd 50 in each 200
    • 2 x 100 kick @ 3:00 or r=20
      • push 3rd 25 of each 100
    • 4 x 100 pull @ 1:45 or r=15
      • descend times 1-4
    • 1 x 200 kick @ 5:00 or r=30
      • push 3rd 50
    • 8 x 50 swim @ 55 or r=10
      • negative split
  • Speed Set-
    • 8 x 25 from center of pool @ 45
      • fast turns!
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 choice
  • Main Set-
    • 1 x 100 kick @ 2:30 or r=20
    • 2 x 100 [25 drill/25 swim] @ 2:00 or r=20
    • 3 x 100 swim @ 2:10 or r=20
      • 25 stroke/25 free
    • 4 x 100 pull @ 1:45 or r=15
    • 3 x 100 swim @ 2:10 or r=20
      • 50 stroke/50 free
    • 2 x 100 [50 drill/50 swim] @ 2:00 or r=20
    • 1 x 100 kick @ 2:30 or r=20
  • Fly Set-
    • 20 x 25 swim @ 40 or r=15
      • 4 x through:
        • 3 strokes fly, free
        • 4 strokes fly, free
        • 5 strokes fly, free
        • all fly
        • all free
  • Cool-down-
    • 100 swim

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
  • Speed Set A-
    • 3 x 200 swim @ 4:00 or r=60
      • #1:  straight 200
      • #2:  broken 15 seconds at 100 [subtract 15 seconds to get time]
      • #3:  broken 10 seconds at each 50 [subtract 30 seconds to get time]
  • Recovery Set-
    • 6 x 50 pull or swim @ r=10
  • Speed Set B-
    • 3 x 100 swim @ 2:30 or r=60
      • #1: straight 100
      • #2:  broken 15 seconds at 50 [subtract 15 seconds to get time
      • #3:  broken 10 seconds at each 25 [subtract 30 seconds to get time]
  • Cool-down-
    • 300 choice

Total = 2500

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

January 27-31, 2014

by

Workouts off the beaten path: January 20-24, 2014

Workouts for January 20-24, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 4 x 50 [25 kick/25 swim] @ r=10
    • 4 x 25 [25 scull/25 pull] @ r=5
  • Main Set-
    • Davis Mile “Plus”
    • Broken 2500 (subtract 2 minutes to get time):
      • 30 lengths [750] @ r=30
      • 25 lengths [625] @ r=30
      • 20 lengths [500] @ r=30
      • 15 lengths [375] @ r=30
      • 10 lengths [250]
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 [25 10-beat free/25 free]
    • 200 pull
  • Fly Set-
    • 8 x 25 @ 40 or r=15
      • 25 4-beat fly/25 fly
  • Stroke Set A-
    • 2 x 300 swim @ 5:15 or r=30
      • 100 free/100 stroke/100 free
  • Back Set-
    • 8 x 25 @ 40 or r=15
      • 25 10-beat back/25 back
  • Stroke Set B-
    • 4 x 150 swim @ 2:50 or r=20
      • 50 free/50 stroke/50 free
  • Breast Set-
    • 8 x 25 @ 40 or r=15
      • 25 2 kicks, 1 pull breast/25 breast
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 choice
  • Warm-up Set-
    • 2 x through:
      • 100 pull @ 1:45 or r=15
      • 2 x 50 @ 1:10 or r=15
        • 25 kick/25 drill
  • Main Set-
    • 2 x through:
      • 4 x 50 swim @ 55 or r=10
        • @ 500 pace
      • 200 swim @ 4:00 or r=45
        • easy
      • 2 x 100 swim @ 1:45 or r=15
        • @ 500 pace + 5 seconds
      • 200 swim @ 4:00 or r=45
        • easy
      • 1 x 200 swim @ 3:20 or r=20
        • @ 500 pace + 10 seconds
      • 200 swim @ 4:00 or r=45
        • easy

Total = 3000

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

Thursday:  Stroke  Clinic

  • Still working on this piece; will post when it’s complete.

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 [25 scull/25 pull]
  • Warm-up Set-
    • 8 x 25 @ r=10
      • 25 drill/25 build
  • Main Set-
    • 2 x through:
      • 4 x 100 swim @ 1:50 or r=20
      • 3 x 100 swim @ 1:40 or r=10
      • 2 x 100 swim @ 1:30 or r=5
      • extra 60-120 seconds rest
  • Cool-down-
    • 100 choice

Total = 2500

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

January 20-24, 2014

by

Workouts off the beaten path: January 13-17, 2014

Workouts for January 13-17, 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
  • Warm-up Set-
    • 8 x 25 scull with free kick @ r=5
  • Main Set-
    • 1 x 400 pull @ 6:30 or r=30
      • steady pace, breathe 3/5/3/5 by 50’s
    • 16 x 25 swim @ 30 or r=5
      • steady pace
    • 2 x 200 pull @ 3:15 or r=15
      • steady pace, breathe 3/5/3/5 by 25’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 choice
  • Warm-up Set-
    • 8 x 50 pull @ 1:10 or r=10
      • 25 breast/25 free
  • Main Set-
    • 1 x 300 swim @ 6:00 or r=30
      • 100 back/100 breast/100 free
    • 2 x 150 swim @ 3:00 or r=20
      • 50 back/50 breast/50 free
    • 3 x 100 swim @ 2:10 or r=20
      • 50 back/50 breast
    • 6 x 50 swim @ 1:00 or r=10
      • 25 breast/25 free
    • 12 x 25 fly @ 45 or r=15
      • 25 kick/25 drill/25 swim
  • Cool-down-
    • 200 choice

Total = 2500

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

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

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

Thursday:  IM

  • Warm-up-
    • 300 swim
    • 6 x 50 [25 kick/25 swim] @ r=10
  • Warm-up Set-
    • 24 x 25 swim @ 40 or r=10-15
      • 3 x [25 free/25 fly/25 free/25 back/25 free/25 breast/25 free/25 free]
  • Main Set-
    • 1 x 200 swim @ 4:00 or r=30
      • IM
    • 4 x 50 swim @ 1:15 or r=20
      • 25 fly/25 back
    • 1 x 200 swim @ 4:00 or r=30
      • IM
    • 4 x 50 swim @ 1:15 or r=20
      • 25 back/25 breast
    • 1 x 200 swim @ 4:00 or r=30
      • IM
    • 4 x 50 swim @ 1:15 or r=20
      • 25 breast/25 free
  • Cool-down-
    • 100 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
  • Speed Set A-
    • 12 x 50 swim @ 1:05 or r=15
      • In sets of 3 x 50:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, maintain same # of strokes as #1
        • #3: max. speed, maintain same # of strokes as #1
  • Recovery-
    • 400 pull:  breathe 3/5/3/5 by 100’s
  • Speed Set B-
    • 12 x 25 swim @ 45 or r=15
      • In sets of 3 x 25:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, maintain same # of strokes as #1
        • #3: max. speed, maintain same # of strokes as #1
  • Cool-down-
    • 4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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

January 13-17, 2014

by

Workouts off the beaten path: January 6-10, 2014

Workouts for January 6-10, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 4 x 50 pull @ r=5
    • 8 x 25 kick @ r=5
  • Warm-up Set-
    • 4 x 75 pull @ 1:30 or r=15
      • breathe 3/5/3 by 25’s
  • Main Set-
    • Descend times 1-2 for each distance:
      • 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 @ 1:40 or r=10
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • IM Set A-
    • 4 x through (1 round each stroke, reverse IM order):
      • 2 x 25 kick @ 45 or r=15
      • 2 x 50 [25 drill/25 swim] @ 1:15 or r=15
      • 1 x 100 swim @ 2:15 or r=30
        • round 1:  25 fly/25 free/25 fly/25 free
        • round 2:  25 back/25 free/25 back/25 free
        • round 3:  25 breast/25 fr/25 breast/25 free
        • round 4:  100 IM
      • 1 x 100 pull @ 1:45 or r=15
        • breathe 3/5 by 25’s
      • extra 30 seconds rest between rounds
  • IM Set B-
    • 12 x 50 swim @ 1:10 or r=15
      • 4 x (fly/back, back/breast, breast/free)
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
  • Warm-up Set-
    • 8 x 25 scull with freestyle kick @ r=5
  • Main Set-
    • Swim as one continuous set:
      • 1 x 300 pull @ 5:15 or r=45
      • 2 x 150 swim @ 2:45 or r=20
      • 4 x 75 kick @ 2:00 or r=30
      • 6 x 50 swim @ 1:00 or r=15
      • 4 x 75 kick @ 2:00 or r=30
      • 2 x 150 swim @ 2:45 or r=20
      • 1 x 300 pull @ 5:15 or r=45
  • Drill Set-
    • 8 x 25 drill @ 45 or r=15
      • 25 10-beat free/25 DPS
  • Cool-down-
    • 200 swim

Total = 3000

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

Thursday:  Swim Clinic

Topic:
Rope Drill (or Swimming on the Line)

Intro:
I’m coaching a mostly new group of high school swimmers this season and I was recently reminded of the value of this drill.

What:
World-class swimmers enter a hand in the water and seemingly anchor it, pushing their streamlined bodies forward.  This drill simulates how the body moves past the point where the hand catches (or anchors) the water, facilitates gliding, and encourages rolling on the long, vertical axis.

Set-up:
Secure a rope (about ½” in diameter) the length of the pool, on or below the surface of the water.  An easy way is to tie the ends of the rope to the hooks that the lane line connects to (if you leave the lane line in, the rope should be positioned diagonally).  Make sure the rope is taut.

How:
Place yourself above the rope, your long axis aligned with the rope.  Recover right-arm over water, grab rope, and pull your body along, recover left-arm over the water, grab rope, and pull your body along; you will be pulling (not kicking) your body arm-over-arm along the rope.  Your goal is to grab the rope as far in front as possible, then pull yourself hard enough so you get a glide before grabbing the rope with the other hand.  Your goal is also to keep the rope underneath your body and on the long axis.  Minimize breathing and focus on a still head with eyes at 45° and focused on rope, body rotating on long axis.

Practice:
Swim 10 x 50:  1st length on rope, 2nd length off rope.  Notice the difference in your stroke as you swim the 2nd length.

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

Friday:  Speed

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 8 x 25 build @ r=10
  • Speed Set A-
    • 8 x 100 swim @ 1:50 or r=20
      • #1/#5:  push 4th 25
      • #2/#6:  push 3rd 25
      • #3/#7:  push 2nd 25
      • #4/#8:  push 1st 25
  • Recovery Set-
    • 200 pull:  breathe every 3rd stroke
  • Speed Set B-
    • 4 x 100 swim @ 2:00 or r=30
      • #1:  push 2nd 50
      • #2:  push middle 50
      • #3:  push 1st 50
      • #4:  push 1st and 4th 25’s
  • Recovery Set-
    • 200 pull:  breathe every 3rd stroke
  • Speed Set C-
    • 4 x 50 swim @ 1:00 or r=15
      • #1:  push 1st  12.5
      • #2:  push 2nd 12.5
      • #3:  push 3rd 12.5
      • #4:  push 4th 12.5
  • Cool-down-
    • 100 choice

Total = 2500

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

January 6-10, 2014