Tag Archives: pace

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Workouts off the beaten path: October 28-November 1, 2013

Workouts for October 28 – November 1, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Pace Set A-
    • 2 x 500 @ 7:45 or r=15
      • #1:  pull
      • #2:  pull with paddles
    • 4 x 250 @ 4:00 or r=15
      • #1:  pull
      • #2:  pull with paddles
      • #3:  swim
      • #4:  swim with paddles
  • Pace Set B-
    • 10 x 50 swim @ 60 or r=15
      • 2 x 50 DPS
      • 2 x 50 push
      • 2 x 50 DPS
      • 2 x 50 push
      • 2 x 50 DPS
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 3 x [100 swim, 100 kick]
  • Warm-up Set-
    • 12 x 50 drill @ 1:10 or r=10
      • 4 x 50 25 fly/25 back
      • 4 x 50 25 back/25 breast
      • 4 x 50 25 breast/25 free
  • IM Set A-
    • 6 x 75 swim @ 1:45 or r=20
      • 2 x through:
        • 50 fly/25 back
        • 50 back/25 breast
        • 50 breast/25 free
  • Recovery Set-
    • 450 pull:  breathe 3/5/3/5/3/5/3/5/3 by 50’s
  • IM Set B-
    • 6 x 50 swim @ 1:05 or r=15
      • 2 x through:
        • 25 fly/25 back
        • 25 back/25 breast
        • 25 breast/25 free
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
  • Pull Set A-
    • 4 x 100 pull @ 1:45 or r=15
      • negative split
  • Kick Set-
    • 400 kick:  every 3rd length fast!
  • Pace Set A-
    • 8 x 50 swim @ 60 or r=15
      • negative split
  • Pace Set B-
    • 16 x 25 swim @ 40 or r=20
      • 25 easy/25 fast
  • Pull Set B-
    • 400 pull:  breathe 3/5/7/3 by 100’s
  • Pace Set C-
    • 8 x 50 swim @ 60 or r=15
      • descend times 1-4, 5-8
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 8 x 50 pull @ 1:10 or r=10
      • 25 breast/25 free
  • Stroke Set-
    • 1 x 300 swim @ 5:30 or r=30
      • 100 stroke/200 free
    • 2 x 150 swim @ 3:00 or r=20
      • 50 stroke/50 free/50 stroke
    • 3 x 100 @ 2:10 or r=20
      • 50 stroke kick/50 stroke
    • 6 x 50 @ 1:10 or r=10
      • 25 stroke drill/25 stroke
  • IM Set-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • each round 1 stroke
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 400 swim
    • 8 x 25 [25 scull/25 pull] @ r=5
  • Warm-up Set-
    • 2 x through:
      • 2 x 25 kick @ 45 or r=10
      • 2 x 25 drill @ 45 or r=15
      • 2 x 50 swim @ 1:00 or r=15
        • negative split
      • 1 x 200 pull 3:30 or r=30
        • breathe 3/5/3/5 by 50’s
      • 4 x 75 swim @ 1:30 or r=15
        • descend times 1-4
      • extra 30 seconds rest
  • Sprint Set-
    • 4 x 50 “cat and mouse:”
      • Think of a mountain stage in the Tour de France, 3 riders are out in front and on the steepest part of the climb, they have almost stopped riding and are waiting for someone to make a move
      • Ideally there are 4 swimmers side-by-side, one is the “mouse” the rest are the “cats”
      • Mouse sets the pace and swims slow enough so that everyone can stay in a line
      • Cats are not allowed to be ahead of mouse
      • Sometime during the 50 mouse begins a sprint for home, at that point, cats sprint too, and it’s a race to touch the wall first!
  • Cool-down-
    • 300 choice

Total = 2500

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

10 -28 to 11-1, 2013

by

Workouts off the beaten path: October 21-25, 2013

Workouts for October 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 choice
  • Main Set-
    • 1 x 500 free @ 8:20 or r=50
      • moderate pace
    • 2 x 250 free @ 4:10 or r=25
      • faster pace than 500
    • 4 x 25 @ 45 or r=20
      • faster pace than 250’s
        • 1 x 400 free @ 6:40 or r=40
          • moderate pace
        • 2 x 200 free @ 3:20 or r=20
          • faster pace than 400
        • 4 x 25 @ 45 or r=20
          • faster pace than 200’s
            • 1 x 300 free @ 5:00 or r=30
              • moderate pace
            • 2 x 150 free @ 2:30 or r=15
              • faster pace than 300
            • 4 x 25 @ 45 or r=20
              • faster pace than 150’s
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 300 swim
    • 6 x 50 [25 kick/25 swim] @ r=10
  • IM Set A-
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:15 or r=20
      • 25 fly/25 back
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:15 or r=20
      • 25 back/25 breast
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:15 or r=20
      • 25 breast/25 free
  • IM Set B-
    • 24 x 25 swim @ 40 or r=10-15
      • [200 IM order] x 3
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Main Set-
    • Swim as one 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
  • Race Prep Set-
    • 8 x 25 from center of pool @ 50
      • fast turns!
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ 1:05 or r=15
      • 25 drill/25 swim
      • IM order
  • Main Set-
    • 4 x 100 swim @ 2:00 or r=15
      • 25 stroke/75 free
    • 30 seconds extra rest
    • 4 x 100 swim @ 2:15 or r=20
      • 50 stroke/50 free
    • 30 seconds extra rest
    • 4 x 100 swim @ 2:30 or r=30
      • 75 stroke/25 free
  • Cool-down-
    • 4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 12 x 25 @ 40 or r=10
      • 25 ½ easy/½ fast
      • 25 ½ fast/½ easy
      • 25 easy
      • 25 fast
  • Main Set-
    • Effort increases with 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
  • Kick Set-
    • 4 x 50 kick @ 1:30 or r=15
      • negative split
  • Race Prep Set-
    • 12 x 25 @ 45 or r=15
      • 25 DPS/25 build/25 fast breakout
  • Cool-down-
    • 200 easy

Total = 2500

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

October 21-25, 2013

by

Workouts off the beaten path: October 14-18, 2013

Workouts for October 14-18, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
  • Warm-up Set-
    • 2 x through:
      • 25 top scull @ 45 or r=10
      • 25 middle scull @ 45 or r=10
      • 25 bottom scull @ 45 or r=15
      • 25 10-beat free @ 45 or r=15
  • Main Set-
    • 2 x 300 pull @ 5:00 or r=30
      • breathe 3/5/3/5/3/5 by 50’s
    • 4 x 150 swim @ 2:40 or r=20
      • descend times 1-4
    • 8 x 75 @ 1:30 or r=15
      • build 3rd 25 of each 75
    • 12 x 50 swim @ 55 or r=10
      • hold 800 meter (or 1000 yard) pace
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 6 x 50 [25 drill/25 swim] @ r=10
  • Main Set-
    • 2 x through:
      • 25 fly @ 40 or r=10
        • 25 fly/25 back @ 1:10 or r=20
          • 25 fly/25 back/25 breast @ 1:40 or r=20
            • 100 IM @ 2:30 or r=45
      • 25 back @ 40 or r=10
        • 25 back/25 breast @ 1:10 or r=20
          • 25 back/25 breast/25 free @ 1:40 or r=20
            • 100 IM @ 2:30 or r=45
      • 25 breast @ 40 or r=10
        • 25 breast/25 free @ 1:10 or r=20
          • 25 breast/25 free/25 fly @ 1:40 or r=20
            • 100 IM @ 2:30 or r=45
  • Kick Set-
    • 200 kick @ r=30
      • every 3rd length fast!
    • 4 x 25 kick @ r=10
      • fast feet!
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
  • Warm-up Set-
    • 12 x 25 @ 45 or r=15
      • 25 r-arm free
      • 25 l-arm free
      • 25 DPS free
  • Main Set-
    • 2 x through:
      • 400 pull @ 6:30 or r=30
        • moderate effort, breathe 3/4/5/3 by 100’s
      • 2 x 200 swim @ 3:20 or r=20
        • push 3rd 50 of each 200
      • 4 x 100 swim @ 1:45 or r=15
        • descend times 1-4
  • Cool-down-
    • 100 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 500 choice
  • Freestyle Set-
    • 8 x 50 @ 1:05 or r=15
      • 25 10-beat free/25 free
      • 25 right-arm free/25 free
      • 25 left-arm free/25 free
      • 25 drill of choice/25 free
  • Breaststroke Set-
    • 16 x 25 @ 45 or r=15
      • 25 3 kicks, 1 pull breast
      • 25 cobra breast
      • 25 3 up, 3-down breast
      • 25 breast
  • Backstroke Set-
    • 8 x 50 @ 1:10 or r=15
      • 25 10-beat back/25 back
      • 25 right-arm back/25 back
      • 25 left-arm back/25 back
      • 25 drill of choice/25 back
  • Fly Set-
    • 16 x 25 @ 45 or r=10
      • 25 single-arm fly
      • 25 4-beat fly
      • 12.5 fly/12.5 free
      • 12.5 free/12.5 fly
  • Cool-down-
    • 400 swim:  ascend 100’s

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 400 swim
  • Main Set-
    • 2 x through:
      • 200 pull @ 3:30 or r=30
        • moderate effort
      • 2 x 100 swim @ 1:50 or r=20
        • 2nd 100 faster than 1st 100
      • 2 x 50 kick @ 1:30 or r=20
        • negative split
      • 12 x 25 swim @ 45 or r=20
        • moderate – hard effort
  • Speed Set-
    • 16 x 25 @ 40 or r=10-15
      • 25 easy/25 fast
  • Cool-down-
    • 100 swim

Total = 2500

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

October 14-18, 2013

by

Workouts off the beaten path: October 7-11, 2013

Workouts for October 7-11, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 10 x 50 pull @ 55 or r=10
      • breathe 3/5/7/5/3 by 50’s
  • Pace Set A-
    • 2 x 500 swim @ 8:00 or r=30
      • 25 easy
      • 25 faster
        • 50 easy
        • 50 faster
          • 75 easy
          • 75 faster
            • 100 easy
            • 100 faster
  • Pace Set B-
    • 4 x 250 swim @ 4:00 or r=20
      • 50 easy
      • 50 faster
        • 50 easy
        • 50 faster
          • 25 easy
          • 25 faster
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 8 x 50 pull @ 1:05 or r=10
      • 25 breaststroke/25 free
  • IM Set A-
    • 4 x through [1 round each stroke]:
      • 4 x 25 swim @ 45 or r=15
      • 1 x 100 swim @ 2:15 or r=30
  • Recovery Set-
    • 4 x [25 scull/25 glide/25 pull]
  • IM Set B-
    • 4 x through [1 round each stroke]:
      • 2 x 25 swim @ 45 or r=15
      • 1 x 50 swim @ 1:15 or r=20
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ 1:00 or r=10
      • 25 drill/25 swim
  • Pace Set A-
    • 4 x 200 swim @ 3:20 or r=20
      • #1:  push 4th 50
        • #2:  push 3rd 50
          • #3:  push 2nd 50
            • #4:  push 1st 50
  • Recovery Set-
    • 8 x 50 @ r=10
      • alt. 50 kick, 50 swim
  • Pace Set B-
    • 4 x 100 swim @ 1:45 or r=15
      • #1:  push 4th 25
        • #2:  push 3rd 25
          • #3:  push 2nd 25
            • #4:  push 1st 25
  • Speed Set-
    • 8 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 6 x 50 @ 1:05 or r=15
      • 25 drill/25 build
  • Main Set-
    • 4 x through [choose one stroke per round]:
      • 1 x 75 swim @ 1:45 or r=30
        • 2 x 50 swim @ 1:15 or r=20
          • 4 x 25 swim @ 45 or r=15
  • Kick Set-
    • 300 kick:  every 3rd length fast!
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 3 x through:
      • 2 x 50 [25 drill/25 swim] @ 1:00 or r=10
      • 4 x 25 [25 drill/25 swim] @ 40 or r=10
  • Main Set-
    • 4 x 75 swim @ 2:00 or r=60
      • all fast (90%)!
    • 1 x 200 easy
    • 4 x 50 swim @ 1:30 or r=50
      • all fast (95%)!
    • 1 x 200 easy
    • 4 x 25 swim @ 1:00 or r=40
      • all fast (95%)!
    • 1 x 200 easy
  • Cool-down-
    • 4 x 25 @ r=5
      • 25 scull/25 pull

Total = 2500

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

October 7-11, 2013

by

Workouts off the beaten path: September 30-October 4, 2013

Workouts for September 30 – October 4, 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
  • Pull Set-
    • 600 pull:  breathe 3/5/3/5/3/5 by 100’s
  • Pace Set A-
    • 4 x 150 swim @ 2:30 or r=15
      • descend times 1-4
  • Recovery Set-
    • 200 kick:  moderate effort
  • Pace Set B-
    • 12 x 50 swim @ 1:00 or r=15
      • descend times 1-3, 4-6, 7-9, 10-12
  • Stroke Count Set-
    • 16 x 25 swim @ 35 or r=10
      • descend stroke count 1-4, 5-8, 9-12, 13-16

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set A-
    • 6 x 50 @ r=10
      • 25 scull/25 pull
  • Warm-up Set B-
    • 4 x 75 kick @ r=15
      • IM order
  • Main Set-
    • Set borrowed from Bill Sweetenham:
      • 1 x 150 swim @ 3:10 or r=20
        • 50 back/50 breast/50 free
      • 2 x 50 swim @ 1:10 or r=20
        • #1 50 fly, #2 25 fly/25 back
      • 1 x 150 swim @ 3:10 or r=20
        • 50 back/50 breast/50 free
      • 2 x 50 swim @ 1:10 or r=20
        • #1 50 back, #2 25 back/25 breast
      • 1 x 150 swim @ 3:10 or r=20
        • 50 back/50 breast/50 free
      • 2 x 50 swim @ 1:10 or r=20
        • #1 50 breast, #2 25 breast/25 free
      • 1 x 150 swim @ 3:10 or r=20
        • 50 back/50 breast/50 free
      • 2 x 50 free @ 1:00 or r=15
  • Cool-down-
    • 300 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
    • 200 pull, 2 x 50 pull @ r=10
  • Main Set-
    • 1 x 300 free @ 5:00 or r=30
      • even split
    • 2 x 50 best stroke @ 1:10 or r=20
      • 25 build/25 DPS
    • 1 x 300 free @ 5:00 or r=30
      • negative split by 2 seconds
    • 2 x 50 best stroke @ 1:10 or r=20
      • 25 build/25 DPS
    • 1 x 300 free @ 5:00 or r=30
      • negative split by 4 seconds
    • 2 x 50 best stroke @ 1:10 or r=20
      • 25 build/25 DPS
    • 1 x 300 free @ 5:00 or r=30
      • negative split by 6 seconds
    • 2 x 50 best stroke @ 1:10 or r=20
      • 25 build/25 DPS
  • Kick Set-
    • 300 kick:  25 easy/25 fast
  • Cool-down-
    • 200:  25 scull/25 pull

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Stroke Drill Set A-
    • 10 x 25 drill @ 45 or r=15
      • 25 short axis stroke/25 long axis stroke
  • Stroke Drill Set B-
    • 10 x 50 (25 drill/25 swim) @ 1:10 or r=15
      • 50 short axis stroke/50 long axis stroke
  • Pull Set-
    • 500 pull:  breathe 3/5/3/5 by 100’s
  • Stroke Swim Set A-
    • 10 x 25 swim @ 45 or r=15
      • 25 short axis stroke/25 long axis stroke
  • Stroke Swim Set B-
    • 10 x 50 swim @ 1:10 or r=15
      • 25 short axis stroke/25 long axis stroke
  • Cool-down-
    • 100 swim

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 2 x 25 swim @ r=10
    • 200 kick
    • 2 x 25 kick @ r=10
  • Warm-up Set-
    • 8 x 25 @ r=10
      • 25 drill/25 build
  • Main Set-
    • Report stroke counts for 25’s
      • 12 x 50 swim @ 1:10 or r=25
        • evens:  25 max speed/25 DPS
        • odds:  25 DPS/25 max speed
      • 1 x 200 easy
      • 8 x 50 swim @ 1:05 or r=20
        • evens:  25 max speed/25 DPS
        • odds:  25 DPS/25 max speed
      • 1 x 200 easy
      • 4 x 50 swim @ 1:00 or r=15
        • evens:  25 max speed/25 DPS
        • odds:  25 DPS/25 max speed
  • Cool-down-
    • 100 choice

Total = 2500

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

Sept 30-Oct 4, 2013

by

Workouts off the beaten path: September 23-27, 2013

Workouts for September 23-27, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 4 x through:
      • 2 x 50 pull @ 55 or r=10
      • 2 x 25 pull @ 30 or r=5
  • Main Set-
    • @ 20 seconds rest between swims:
      • 50
        • 100
          • 150
            • 200
              • 250
                • 300
              • 250
            • 200
          • 150
        • 100
      • 50
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 300 swim
  • IM Set A-
    • 12 x 25 @ r=10
      • 25 scull with kick/25 drill/25 swim
      • 1 round each stroke, rev. IM order
  • Pull Set-
    • 8 x 75 pull @ 1:40 or r=15
      • 25 free/25 breast/25 free
  • IM Set B-
    • 8 x 75 swim @ 1:45 or r=20
      • odd 75’s:  25 fly/25 back/25 breast
      • even 75’s:  25 back/25 breast/25 free
  • IM Set C-
    • 20 x 25 swim @ 40 or r=10
      • 100 IM order
  • Cool-down-
    • 200 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Pace Set A-
    • 3 x through:
      • 1 x 200 pull @ 3:30 or r=30
        • moderate effort
      • 1 x 150 (50 drill/50 swim/50 drill) @ 2:45 or r=20
        • moderate effort
      • 1 x 100 pull @ 1:45 or r=20
        • negative split
      • 1 x 50 swim @ 1:00 or r=15
        • negative split
  • Pace Set B-
    • 5 x through:
      • 1 x 50 swim @ 1:00 or r=15
      • 2 x 25 swim @ 40 or r=15
        • faster than 50 pace
  • Kick Set-
    • 300 kick:  every 3rd length fast!
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Drill Set A-
    • 10 x 25 drill @ 50 or r=15
      • head-up cobra drill with fins or alternative drill
  • Stroke Set A-
    • 8 x 50 kick @ 1:30 or r=20
      • choose 1 stroke for each set of 4 x 50
      • best possible average for each set of 4
  • Stroke Set B-
    • 8 x 50 swim @ 1:30 or r=30
      • choose 1 stroke
      • keep stroke count consistent
      • best possible average for 8 x 50
  • Pull Set-
    • 400 pull:  breathe every 3rd stroke
  • Drill Set B-
    • 10 x 25 drill @ 40 or r=10
      • cobra drill with fins or alternative drill
  • Cool-down-
    • 200 swim

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 200 choice
    • 200 swim
  • Warm-up Set-
    • 12 x 25 @ r=15
      • 25 kick/25 swim
  • Sprint Set A-
    • 10 x 50 swim @ 1:20 or r=30
      • 25 build/25 fast
  • Recovery A-
    • 200 swim
  • Sprint Set B-
    • 10 x 25 swim @ 30 or r=10
      • 25 build/25 fast
  • Recovery B-
    • 200 swim
  • Sprint Set C-
    • 10 x 25 swim @ 40 or r=20
      • 25 build/25 fast
  • Cool-down-
    • 200 choice

Total = 2500

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

September 23-27, 2013

by

Workouts off the beaten path: September 16-20, 2013

Workouts for September 16-20, 2013

***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-
    • 8 x 25 scull with free kick @ r=5
  • Main Set-
    • 3 x through:
      • 400 pull @ 6:30 or r=30
        • breathe 3/5/3/5 by 100’s
      • 4 x 100 swim @ 1:45 or r=15
        • descend times 1-4
      • extra 30 seconds rest
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 300 swim
  • Pull Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Kick Set-
    • 8 x 50 kick @ r=10
      • 25 easy/25 fast
  • IM Set A-
    • 5 x 75 swim @ 1:40 or r=20
      • 25 fly/25 free/25 fly
      • easy 25 at end of set
  • IM Set B-
    • 5 x 75 swim @ 1:40 or r=20
      • 25 back/25 free/25 back
      • easy 25 at end of set
  • IM Set C-
    • 5 x 75 swim @ 1:40 or r=20
      • 25 breast/25 free/25 breast
      • easy 25 at end of set
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Main Set-
    • 1 x 400 pull @ 6:30 or r=30
      • breathe 3/5/3/5 by 100’s
    • 4 x 50 kick @ 1:30 or r=15
      • 25 easy/25 fast
    • 2 x 200 swim @ 3:30 or r=20
      • negative split
    • 2 x 100 @ 2:00 or r=20
      • 25 drill/25 swim
    • 4 x 100 pull @ 1:45 or r=15
      • breathe 3/5 by 50’s
    • 1 x 200 @ 4:00 or r=20
      • 25 drill/25 swim
    • 8 x 50 swim @ 55 or r=10
      • [2 x 50 DPS/2 x 50 build] x 2
  • Speed Set-
    • 8 x 25 free [from center of pool] @ 45 or r=15
      • flip turns practice!
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 500 choice
  • Pull Set A-
    • 400 pull:  negative split
  • Stroke Set A-
    • 8 x 50 swim @ 1:00 or r=10
      • negative split
      • choice of strokes
  • Pull Set B-
    • 300 pull:  breathe 3/5/3 by 100’s
  • Stroke Set B-
    • 6 x 50 swim @ 1:05 or r=15
      • negative split
      • choice of strokes
  • Pull Set C-
    • 200 pull:  breathe 3/5/3/5 by 50’s
  • Stroke Set C-
    • 4 x 50 swim @ 1:10 or r=20
      • negative split
      • choice of strokes
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 12 x 25 swim @ 45 or r=15
      • 25 DPS/25 build/25 fast breakout, easy to wall
  • Main Set-
    • Tempo/effort increases with each set; extra 60 seconds rest between sets:
      • 2 x 150 swim @ 3:00 or r=30
      • 4 x 75 swim @ 1:30 or r=15
      • 12 x 25 swim @ 40 or r=15
  • Kick Set-
    • 200 kick:  every 3rd length fast!
  • Recovery Set-
    • 12 x 25 [25 scull/25 glide/25 pull] @ r=5
  • Cool-down-
    • 200 choice

Total = 2500

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

September 16-20, 2013

by

Workouts off the beaten path: September 9-13, 2013

Workouts for September 9-13, 2013

***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 300 swim or pull @ 5:00 or r=30
      • descend times 1-3
    • 3 x 200 swim or pull @ 3:15 or r=15
      • descend times 1-3
    • 3 x 150 swim or pull @ 2:30 or r=15
      • descend times 1-3
    • 3 x 100 swim or pull @ 1:45 or r=15
      • descend times 1-3
    • 3 x 50 swim or pull @ 55 or r=10
      • descend times 1-3
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 300 swim
  • Warm-up Set A-
    • 6 x 50 @ r=15
      • 25 kick/25 drill
  • Warm-up Set B-
    • 300 pull:  breathe 3/5/3 by 100’s
  • Main Set-
    • 6 x 250 swim @ 5:00 or r=30
      • 25 fly/50 back/75 breast/100 free
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 25 [25 scull/25 pull] @ r=5
  • Main Set-
    • 8 x 100 swim @ 1:50 or r=20
      • odd 100’s:  moderate effort
      • even 100’s:  descend times 2-4-6-8
    • 8 x 75 swim @ 1:20 or r=15
      • odd 75’s:  moderate effort
      • even 75’s:  descend times 2-4-6-8
    • 8 x 50 swim @ 1:00 or r=15
      • odd 50’s:  moderate effort
      • even 50’s:  descend times 2-4-6-8
    • 8 x 25 swim @ 30 or r=5-10
      • odd 25’s moderate effort
      • even 25’s:  descend times 2-4-6-8
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 100 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 25 [25 scull/25 pull] @ r=5
  • Main Set-
    • 3 x through:
      • 4 x 25 kick @ 45 or r=15
        • round 1=fly
        • round 2=back
        • round 3=breast
      • 4 x 50 @ 1:10 or r=15
        • 25 drill/25 swim
        • round 1=fly
        • round 2=back
        • round 3=breast
      • 1 x 300 pull @ 5:00 or r=30
        • breathe every 3rd stroke

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 10 x 25 [25 kick/25 build] @ r=10
  • Main Set-
    • 5 x 50 swim @ 50 or r=5
      • swim hard enough to make interval
    • 1 x 50 swim [fast!] @ 50 or r=10
    • 4 x 50 swim @ 55 or r=5
      • swim hard enough to make interval
    • 2 x 50 swim [fast!] @ 55 or r=15
    • 3 x 50 swim @ 60 or r=5-10
      • swim hard enough to make interval
    • 3 x 50 swim [fast!] @ 60 or r=15-20
    • 2 x 50 swim @ 1:05 or r=10
      • swim hard enough to make interval
    • 4 x 50 swim [fast!] @ 1:05 or r=20-25
    • 1 x 50 swim @ 1:10 or r=10
      • swim hard enough to make interval
    • 5 x 50 swim [fast!] @ 1:10 or r=25-30
  • Cool-down-
    • 10 x 25 [25 scull with free kick/25 swim] @ r=5

Total = 2500

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

September 9-13, 2013

by

Workouts off the beaten path: September 2-6, 2013

Workouts for September 2-6, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Main Set-
    • 600 pull @ 9:30 or r=30
      • breathe 3/5/3/7/3/5 by 100’s
    • 4 x 150 swim @ 2:30 or r=15
      • descend times 1-4
    • 400 pull 6:30 or r=30
      • breathe 3/5/3/5 by 100’s
    • 4 x 100 swim @ 1:40 or r=10
      • descend times 1-4
    • 200 pull @ 3:30 or r=30
      • breathe 3/5/3/7 by 50’s
    • 4 x 50 swim @ 50 or r=5
      • descend times 1-4
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 12 x 25 @ r=10
      • 25 kick/25 drill/25 swim
      • IM order
  • IM Set A-
    • 8 x 100 swim @ 2:10 or r=20
    • Alternate:
      • 25 fly/75 back
      • 25 breast/75 free
  • IM Set B-
    • 4 x 200 @ 4:10 or r=30
      • 25 fly/50 back/25 breast/50 free/50 kick
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
  • Warm-up Set A-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Warm-up Set B-
    • 8 x 25 drill @ r=10
      • 25 10-beat free/25 catch-up free
  • Main Set-
    • 2 x through:
      • 250 swim @ 4:10 or r=25
        • 200 swim @ 3:20 or r=20
          • 150 swim @ 2:30 or r=15
            • 100 swim @ 1:40 or r=10
              • 50 swim @ 55 or r=10
  • Kick Set-
    • 300 kick:  every 3rd length fast!
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 200 kick
    • 200 pull
  • Kick Set-
    • 8 x 50 kick @ 1:30 or r=15
      • negative split
  • Stroke Set A-
    • 8 x 25 “short axis” stroke drills @ 45 or r=10
      • 25 fly drill/25 breast drill
  • Stroke Set B-
    • 8 x 50 “short axis” strokes @ 1:10 or r=20
      • 25 drill/25 swim
      • alternate 50 fly, 50 breast
  • Pull Set-
    • 400 pull:  breathe 3/5/3/5 by 100’s
  • Stroke Set C-
    • 8 x 25 “short axis” strokes @ 40 or r=15
      • 25 fly/25 breast
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 300 swim
    • 200 kick
  • Warm-up Set-
    • 8 x 25 swim @ r=10
      • 25 DPS/25 build
  • Main Set-
    • 4 x 100 swim @ 2:00 or r=20-30
      • 25 fast/75 easy
    • 400 easy:  swim or pull @ r=60
    • 6 x 50 swim @ 1:00 or r=10-15
      • 25 easy/25 fast
    • 300 easy:  swim or pull @ r=60
    • 8 x 25 swim @ 30 or r=10
      • 12.5 easy/12.5 fast
    • 200 easy:  swim or pull

Total = 2500

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

September 2-6, 2013

by

Workouts off the beaten path: August 26-30, 2013

Workouts for August 26-30, 2013

***If you prefer a formatted version of these workouts see PDF at bottom of page***
***I forgot to post last week’s workouts:  I took a 3-day vacation and completely forgot about anything work-related!  Hopefully you managed without them, my apologies***

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 100 kick
    • 200 [25 drill/25 swim]
    • 100 kick
  • Warm-up Set-
    • 12 x 25 @ r=10
      • 25 scull/25 pull
  • Main Set-
    • 2 x through:
      • 300 pull @ 5:00 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 DPS/25 build
  • Cool-down-
    • 200 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 [25 kick/25 swim]
    • 200 [25 drill/25 swim]
  • Kick Set-
    • 6 x 50 kick @ 1:30 or r=15
      • 2 fly, 2 back, 2 breast
  • Pull Set-
    • 600 pull:  every 4th length breast
  • IM Set A-
    • 12 x 50 swim @ 1:05 or r=15
      • Alternate:
        • 25 fly/25 back
        • 25 breast/25 free
  • IM Set B-
    • 12 x 25 @ 40 or r=10
      • 4 x through:
        • 25 fly drill/25 fly swim
        • 25 back drill/25 back swim
        • 25 breast drill/25 breast swim
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 100 kick
  • Warm-up Set-
    • 12 x 25 @ r=5
      • 25 scull/25 glide/25 pull
  • Main Set-
    • 3 x through:
    • **Increase stroke tempo as distance gets shorter
      • 2 x 125 swim @  2:20 or r=30
      • moderate effort
        • 2 x 100 swim @  1:50 or r=20
        • moderate-strong effort
          • 2 x 75 swim @  1:30 or r=20
          • strong effort
            • 2 x 50 swim @ 1:00 or r=15
            • strong effort
              • 2 x 25 swim @ 40 or r=10
              • strong effort
  • Cool-down-
    • 150 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
    • 200 [25 drill/25 swim]
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 50’s
  • Main Set-
    • 4 x through (2 rounds stroke, 2 rounds free, any order):
      • 25 swim @ 40 or r=10
        • 50 swim @ 1:05 or r=15
          • 75 swim @ 1:30 or r=20
            • 100 swim @ 2:10 or r=30
  • Speed Set-
    • 6 x 50 free @ 1:00 or r=15
      • 25 DPS/25 fast
  • Cool-down-
    • 200 swim

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 600 swim
  • Warm-up Set A-
    • 8 x 25 @ r=10
      • 25 drill/25 swim
  • Warm-up Set B-
    • 8 x 25 @ r=15
      • 25 DPS/25 build
  • Sprint Set A-
    • 8 x through:
      • 25 fast @ 30 or r=10
      • 50 easy @ 1:15 or r=30
  • Recovery-
    • 300 pull:  breathe every 3rd stroke
  • Sprint Set B-
    • 12 x 25 swim @ 45 or r=20
      • 25 easy/25 fast
  • Cool-down-
    • 300 choice

Total = 2500

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

August 26-30, 2013