Tag Archives: short-axis

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Workouts off the beaten path: May 18-22, 2015

Workouts for May 18-22, 2015

***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-
    • 500 pull @ 8:00 or r=30
      • breathe 3/5/3/5/3 by 100’s
    • 10 x 50 swim @ 1:00 or r=15
      • descend times 1-5, 6-10
    • 400 pull @ 6:30 or r=30
      • breathe 3/5/3/5 by 100’s
    • 8 x 50 swim @ 1:00 or r=15
      • descend times 1-4, 5-8
    • 300 pull @ 5:00 or r=30
      • breathe 3/5/3 by 100’s
    • 6 x 50 swim @ 1:00 or r=15
      • descend times 1-3, 4-6
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

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

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 12 x 25 (25 scull/25 pull) @ r=5
  • Main Set-
    • 2 x through:
      • 300 swim @ 5:00 or r=30
        • even pace or negative split
          • 2 x 150 swim @ 2:45 or r=20
            • faster pace than 300
              • 4 x 75 swim @ 1:30 or r=20
                • faster pace than 150’s
                  • 6 x 50 swim @ 1:00 or r=15
                    • faster pace than 75’s
                      • extra 30 seconds rest
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Short Axis Strokes

  • Warm-up-
    • 200 swim
    • 200 (25 10-beat free/25 free)
    • 200 pull
  • Short Axis Drill Set A-
    • 8 x 25 @ 45 or r=15
      • 2 x thru:
        • 25 drill breast/25 breast
        • 25 drill fly/25 fly
  • Swim Set A-
    • 2 x 300 swim @ 5:30 or r=30
      • 100 free/100 stroke/100 free
  • Short Axis Drill Set B-
    • 8 x 25 @ 45 or r=15
      • 2 x thru:
        • 25 drill breast/25 breast
        • 25 drill fly/25 fly
  • Swim Set B-
    • 4 x 150 swim @ 3:00 or r=20
      • 50 free/50 stroke/50 free
  • Short Axis Drill Set C-
    • 8 x 25 @ 45 or r=15
      • 2 x thru:
        • 25 drill breast/25 breast
        • 25 drill fly/25 fly
  • Cool-down-
    • 100 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 6 x 75 @ 1:40 or r=20
      • 25 drill/25 DPS/25 build
  • Main Set-
    • 1 x 150 free, moderate pace @ 3:00 or r=30
    • 3 x 50 swim @ 1:10 or r=20
      • descend times 1-3
    • 2 x 75 free, moderate pace @ 1:30 or r=15
    • 3 x 50 swim @ 1:15 or r=25
      • descend times 1-3
    • 3 x 50 free, moderate pace @ 1:00 or r=10
    • 3 x 50 swim @ 1:20 or r=30
      • descend times 1-3
    • 2 x 75 free, moderate pace @ 1:30 or r=15
    • 3 x 50 swim @ 1:15 or r=25
      • descend times 1-3
    • 1 x 150 free, moderate pace @ 3:00 or r=30
    • 3 x 50 swim @ 1:10 or r=20
      • descend times 1-3
  • Cool-down-
    • 150 swim

Total = 2500

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

May 18-22, 2015

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Workouts off the beaten path: August 18-22, 2014

Workouts for August 18-22, 2014

***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 3/5/3/5 by 150’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 3/5/3/5 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:  Short-Axis Strokes

  • Warm-up-
    • 300 swim
    • 200 kick
    • 200 pull
  • Kick Set-
    • 8 x 50 kick @ 1:30 or r=15
      • negative split
  • Drill Set-
    • 8 x 25 “short axis” stroke drills @ 45 or r=10
      • 25 fly drill/25 breast drill
  • Stroke Set A-
    • 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 B-
    • 8 x 25 “short axis” strokes @ 40 or r=15
      • 25 fly/25 breast
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Speed

  • 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
      • 75 easy/25 fast
    • 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
  • Cool-down-
    • 200 easy:  swim or pull

Total = 2500

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

August 18-22, 2014