June 21, 2013 by Streamlining

Workouts off the beaten path: June 24-28, 2013

Workouts for June 24-28, 2013

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

Monday: Distance Freestyle/Pace

Warm-up-
- 500 swim

Warm-up Set-
- 10 x 50 @ 1:00 or r=15
  - 5 x through:
    - 25 10-beat free/25 catch-up free
    - 50 DPS free

Main Set-
- 1000 swim
  - 3 x through + 100 easy:
    - 100 easy
    - 100 moderate
    - 100 fast

Pull Set-
- 10 x 50 pull @ 55 or r=10
  - breathe 3/5 by 25’s

Speed Set-
- 10 x 25 swim @ 30 or r=10
  - 25 easy/25 fast

Cool-down-
- 250 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 400 swim

Warm-up Set-
- 4 x through:
  - 25 scull/25 glide stroke/25 pull

IM Set A-
- 2 x through:
  - 4 x 25 swim @ 40 or r=10
    - 1 each stroke
  - 3 x 50 swim @ 1:10 or r=20
    - 25 fly/25 back
    - 25 back/25 breast
    - 25 breast/25 free
  - 1 x 200 IM @ 4:30 or r=60

IM Set B-
- 4 x through (continuous):
  - 25 back
  - 25 fly
  - 25 back
  - 25 breast
  - 25 free
  - 25 free
  - 25 free

Cool-down-
- 200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 100 swim
- 100 kick
- 100 pull

Main Set-
- 6 x 50 pull @ 55 or r=10
  - fast tempo
- 3 x 100 swim @ 1:45 or r=15
  - moderate effort
- 2 x 150 pull @ 2:30 or r=15
  - DPS
- 1 x 300 swim @ 5:00 or r=30
  - negative split
- 2 x 150 pull @ 2:30 or r=15
  - DPS
- 3 x 100 swim @ 1:45 or r=15
  - moderate effort
- 6 x 50 pull @ 55 or r=10
  - fast tempo

Cool-down-
- 100 swim

Total = 3100

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

Thursday: Stroke

Warm-up-
- 300 swim

Kick Set-
- 12 x 25 kick @ 45 or r=10
  - 2 x 25 stroke/1 x 25 free

Stroke Set A-
- 8 x 25 stroke @ 40 or r=10
- 4 x 50 stroke @ 1:05 or r=15
- 2 x 100 stroke @ 2:15 or r=20-30

Pull Set-
- 12 x 25 pull @ 45 or r=5-15
  - 2 x 25 breast/1 x 25 free

Stroke Set B-
- 2 x 100 stroke @ 2:15 or r=20-30
- 4 x 50 stroke @ 1:05 or r=15
- 8 x 25 stroke @ 40 or r=10

Drill Set-
- 12 x 25 drill @ 45 or r=15
  - 2 x 25 stroke/1 x 25 free

Cool-down-
- 100 choice

Total = 2500

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

Friday: Sprint-Based

Warm-up-
- 200 swim
- 300 kick
- 200 pull

Speed Set A-
- 12 x 50 swim @ 1:00 or r=15
  - every 3rd 50 fast!

Recovery-
- 200 pull

Speed Set B-
- 8 x 50 swim @ 1:15 or r=30
  - every 2nd 50 fast!

Recovery-
- 200 pull

Speed Set C-
- 4 x 50 swim @ 1:30 or r=60
  - all fast!

Cool-down-
- 200 pull

Total = 2500

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

June 24-28, 2013

June 14, 2013 by Streamlining

Workouts off the beaten path: June 17-21, 2013

Workouts for June 17-21, 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
- 200 swim

Warm-up Set-
- 2 x through:
  - 2 x 25 kick @ r=10
  - 2 x 50 [25 drill/25 swim] @ r=10
  - 2 x 75 [25 scull with kick/25 drill/25 swim] @ r=20

Main Set-
- 3 x 500 @ r=45
  - #1: pull with buoy and band
  - #2: pull with buoy
  - #3: swim

Cool-down-
- 100 easy

Total = 3000

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

Tuesday: IM

Warm-up-
- 400 swim
- 100 back kick
- 100 IM drill

Warm-up Set-
- 2 x 300 pull @ 4:45 or r=15
  - breathe 3/5/3/7/3/5 by 50’s

Main Set-
- 8 x 75 swim @ 1:30 or r=20
  - 2 x through:
    - 25 fly/50 free
    - 25 back/50 free
    - 25 breast/50 free
    - 25 fly/25 back/25 breast

Speed Set-
- 20 x 25 swim with fins @ 45 or r=20
  - 15 meters (or yards) fast underwater dolphin kick/10 meters (or yards) easy swim

Cool-down-
- 200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 3 x [200 swim, 100 kick]

Warm-up Set-
- 4 x 75 pull @ 1:30 or r=15
  - breathe 3/5/3 by 25’s
- 4 x 50 pull @ 55 or r=10
  - breathe 3/5 by 25’s
- 4 x 25 pull @ 30 or r=5
  - breathe 3/5 by 25’s

Main Set-
- 4 x 150 swim @ 2:45 or r=30
  - descend times 1-4
- 4 x 100 swim @ 1:45 or r=15
  - descend times 1-4
- 4 x 50 swim @ 60 or r=15
  - same pace as 4th 100
- 4 x 25 swim @ 30 or r=5-10
  - all fast

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 4 x [100 swim, 50 kick]

Warm-up Set A-
- 400 pull: breathe 3/5/3/7 by 50’s

Warm-up Set B-
- 4 x 50 stroke drill @ r=10

Main Set-
- 3 x 100 @ 2:00 or r=20
  - 25 stroke/75 free
- 3 x 100 @ 2:10 or r=20
  - 50 stroke/50 free
- 3 x 100 @ 2:20 or r=20
  - 75 stroke/25 free
- 3 x 100 @ 2:30 or r=20
  - 100 stroke

Cool-down-
- 100 choice

Total = 2500

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

Friday: Sprint-Based

Warm-up-
- 400 swim
- 200 kick
- 2 x 75 [25 kick/25 drill/25 swim] @ r=15
- 100 [25 scull with free kick/25 swim]

Sprint Set A-
- 150 fast @ 2:30 or r=20

Recovery-
- 300 easy swim

Sprint Set B-
- 2 x 75 fast @ 1:30 or r=30

Recovery-
- 300 easy swim

Sprint Set C-
- 2 x 50 fast @ 60 or r=20

Recovery-
- 300 easy swim

Sprint Set D-
- 2 x 25 fast @ 40 or r=20

Cool-down-
- 300 easy swim

Total = 2500

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

June 17-21, 2013

May 31, 2013 by Streamlining

Workouts off the beaten path: June 3-7, 2013

Workouts for June 3-7, 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
- 100 drill

Warm-up 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 120-150 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

Pace Set-
- 8 x 50 @ 1:00 or r=15
  - negative split

Cool-down-
- 150 easy swim

Total = 3000

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

Tuesday: IM

Warm-up-
- 300 swim

Warm-up Set-
- 12 x 25 @ 45 or r=15
  - 25 kick/25 drill/25 swim
  - reverse IM order

Main Set-
- 400 pull @ 7:00 or r=60
  - breathe 3/5/3/5 by 100’s
- 4 x 50 swim @ 1:10 or r=20
  - 25 fly/25 back
- 300 pull @ 5:15 or r=45
  - breathe 3/5/3 by 100’s
- 4 x 50 swim @ 1:10 or r=20
  - 25 back/25 breast
- 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 breast/25 free
- 100 pull @ 1:45 or r=15
  - breathe 3/5 by 25’s
- 4 x 50 swim @ 1:10 or r=20
  - IM order

Cool-down-
- 100 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 600 choice

Main Set-
- 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
- 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
- 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
- 1 x 400 pull @ 6:40 or r=40
  - breathe 3/5/3/5 by 100’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: Stroke

Warm-up-
- 4 x [25 swim/25 drill/25 kick]

Warm-up Sets-
- 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:
  - 1 x 50 drill @ 1:15 or r=20
    - stroke
  - 1 x 100 swim @ 2:15 or r=30
    - 25 stroke/25 free
  - 1 x 200 pull @ 3:30 or r=30
    - breathe 3/5/3/5 by 50’s
  - 1 x 100 swim @ 2:15 or r=30
    - 50 stroke/50 free
  - 1 x 50 swim @ 1:15 or r=20
    - stroke

Cool-down-
- 100 swim

Total = 2500

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

Friday: Sprint-Based

Warm-up-
- 200 swim
- 4 x 50 [25 drill/25 swim] @ r=10
- 8 x 25 [25 scull/25 pull] @ r=5

Main Speed Set-
- 3 x through:
  - 2 x 25 kick @ 45 or r=10
    - fast feet!
  - 3 x 50 swim @ 1:00 or r=15
    - descend times 1-3
  - 4 x 75 swim @ 1:45 or r=30
    - build each 75 to race pace

Speed Set B-
- 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

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

June 3-7, 2013

May 10, 2013 by Streamlining

Workouts off the beaten path: May 13-17, 2013

Workouts for May 13-17, 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-
- 4 x 50 @ r=10
  - 25 drill/25 swim

Main Set-
- 4 x 150 swim or pull @ 2:30 or r=15
  - negative split 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
- extra 30 seconds rest
- 2 x 300 swim @ 5:00 or r=30
  - descend times 1-2

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: 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-
- 12 x 50 swim @ 1:10 or r=15
  - 25 back/25 breast

IM Set C-
- 12 x 25 swim @ 45 or r=15
  - 100 IM order

Cool-down-
- 200 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, breathe every 3rd stroke
- 2 x 200 swim @ 3:30 or r=30
  - negative split, descend times 1-2
- 1 x 300 pull @ 5:15 or r=45
  - moderate pace, breathe every 3rd stroke
- 2 x 150 swim @ 2:30 or r=15
  - negative split, descend times 1-2
- 1 x 200 pull @ 3:30 or r=30
  - moderate pace, breathe 3/5 by 25’s
- 2 x 100 swim @ 1:45 or r=15
  - negative split, descend times 1-2
- 1 x 100 pull @ 2:00 or r=30
  - moderate pace, breathe 3/5 by 25’s
- 2 x 50 swim @ 1:00 or r=15
  - negative split, descend times 1-2

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Swim Clinic

Topic: Drag Forces – Part Two

How to minimize drag (continued):

Taper the shape you present to the water. Tapered objects meet less resistance than objects with square corners. Moreover, think of the time/money spent by Lance Armstrong et al. looking at reducing wind resistance when cycling. But, wind resistance is insignificant to the resistance encountered in water.

Tips to taper your shape:

Streamlined push-offs. Practice pushing off the wall with arms and legs in a tightly streamlined position—like a pencil. Let yourself sink down as you push off the wall, arms squeezing just behind ears, one hand on top of the other, merging 2 arms into 1, pushing off about 2′ below surface.

Keep it simple and smooth. Elite swimmers look effortless; there are no extra movements. Entry and exit are smooth, there is minimal splash, and they are not creating large waves that impede progress.

Tips to promote stroke cleanliness:

Practice “quiet” swimming. Keep entry and recovery movements soft and smooth. Your goal is to swim with little splash and no sound.

“…elite athletes do not use significant (sic) higher propulsive forces from their arms and legs. Rather, they have better whole body streamlining which reduces the drag forces from the water. Therefore, they can achieve faster swimming velocities using similar propulsion as non-elite athletes” (Cappaert, Pease, and Troup, 1996).

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

Friday: Sprint-Based

Warm-up-
- 200 swim, 200 kick, 200 pull

Warm-up Set-
- 4 x 75 @ r=15
  - 25 kick/25 drill/25 swim

Main Set A-
- 12 x 50 swim @ 1:10 or r=20
  - 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

Recovery Set-
- 300 pull: breathe 3/5/3 by 100’s

Main 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 13-17, 2013

March 18, 2013 by Streamlining

Workouts off the beaten path: March 18-22, 2013

Workouts for March 18-22, 2013

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

Monday: Distance Freestyle/Pace

Warm-up-
600 choice

Main Set-

400 pull (DPS) @ 6:30 or r=30
4 x 25 swim @ 40 or r=15
- faster-than-normal tempo
2 x 200 pull (DPS) @ 3:20 or r=20
4 x 25 swim @ 40 or r=15
- faster-than-normal tempo
4 x 100 pull (DPS) @ 1:45 or r=15
4 x 25 swim @ 40 or r=15
- faster-than-normal tempo
8 x 50 pull (DPS) @ 55 or r=10
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

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

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-
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=10
100 IM @ 2:30 or r=40

Cool-down-
100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
4 x through:

25 kick @ 45 or r=10
50 swim @ 1:00 or r=10

Main Set-
@ 20 seconds rest between swims:

25
- 50
  - 75
    - 100
      - 125
        
        150
        
        175
        
        200
        
        300
        
        200
        
        175
        
        150
      - 125
    - 100
  - 75
- 50
25

Cool-down-
200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
200 swim
2 x 100 kick @ r=15
4 x 50 pull @ r=10
8 x 25 drill @ r=10

Main Set-

4 x 150 swim @ 3:00 or r=20
- 50 free/50 stroke/50 free
4 x 100 swim @ 2:00 or r=20
- 50 stroke/50 free
4 x 75 swim @ 1:40 or r=20
- 25 free/50 stroke
4 x 50 swim @ 1:00 or r=10
- 25 stroke/25 free
4 x 25 swim @ 40 or r=10
- stroke

Cool-down-
100 choice

Total = 2500

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

Friday: Sprint-Based

Warm-up-
400 swim

Main Set-

4 x 100 kick @ 2:40 or r=20
- descend times 1-4
8 x 25 kick @ 50 or r=20
- full speed
4 x 100 pull @ 1:50 or r=20
- descend times 1-4
8 x 25 pull @ 45 or r=20
- full speed
4 x 100 swim @ 1:50 or r=20
- descend times 1-4
8 x 25 swim @ 45 or r=20
- full speed

Cool-down-
300 choice

Total = 2500

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

March 18-22, 2013

March 4, 2013 by Streamlining

Workouts off the beaten path: March 4-8, 2013

Workouts for March 4-8, 2013

***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, remember time
400 swim @ 6:40 or r=40
- moderate pace, remember time
200 swim or pull @ 3:20 or r=20
- moderate pace, remember time
200 swim or pull @ 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:

1 x 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-
400 choice

Warm-up Set-
8 x 25 @ r=5
-25 scull with free kick/25 swim

Main Set-

1 x 300 pull @ 5:00 or r=30
- 3 x 100 swim @ 1:40 or r=10
1 x 200 pull @ 3:30 or r=30
- 2 x 100 swim @ 1:35 or r=5
1 x 100 pull @ 1:45 or r=15
- 2 x 50 swim @ 50 or r=5
1 x 300 pull @ 5:00 or r=30
- 6 x 50 swim @ 55 or r=10
1 x 200 pull @ 3:30 or r=30
- 4 x 50 swim @ 50 or r=5
1 x 100 pull @ 1:45 or r=15
- 4 x 25 swim @ 25 or r=5

Cool-down-
100 choice

Total = 3100

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

Thursday: Stroke

Warm-up-
300 swim
6 x 50 [25 kick/25 drill] @ r=10

Stroke Set A-
8 x 25 @ 45 or r=10
-25 stroke kick/25 stroke swim

Stroke Set B-
8 x 50 @ 1:10 or r=15
-25 stroke drill/25 stroke swim

Stroke Set C-
8 x 75 swim @ 1:40 or r=20
-50 stroke/25 easy free

Stroke Set D-
8 x 50 swim @ 1:05 or r=15
-25 stroke/25 free

Stroke Set E-
8 x 25 build @ 40 or r=10
-stroke

Cool-down-
100 choice

Total = 2500

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

Friday: Sprint-Based

Warm-up-
200 swim
200 kick
200 pull

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

More Speed-
8 x 25 swim @ 40 or r=15
-25 easy/25 moderate-hard

Cool-down-
300 choice

Total = 2500

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

March 4-8, 2013

February 22, 2013 by Streamlining

Workouts off the beaten path: February 25 to March 1, 2013

Workouts for February 25 – March 1, 2013

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

Monday: Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
6 x 50 @ 1:00 or r=10
-25 10-beat freestyle/25 freestyle

Main Set-
Swim as one continuous set:

50 kick @ 1:30 or r=20
- 200 swim @ 3:30 or r=30
  - 300 pull @ 5:00 or r=30
50 kick @ 1:30 or r=20
- 200 swim @ 3:30 or r=30
50 kick @ 1:30 or r=20
- 200 swim @ 3:30 or r=30

Cool-down-
6 x 25 freestyle @ 40 or r=10
-25 DPS/25 easy

Total = 3000

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

Tuesday: IM

Warm-up-
400 swim
200 kick
8 x 25 [25 scull with kick/25 swim] @ r=5

Main Set-

16 x 25 swim @ 45 or r=15
- 100 IM order
extra 60 seconds rest
8 x 50 swim @ 1:10 or r=20
- 200 IM order
extra 60 seconds rest
4 x 100 IM @ 2:20 or r=30
extra 60 seconds rest
2 x 200 IM @ 4:30 or r=45

Cool-down-
100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
300 swim
200 kick
100 swim

Warm-up Set-
2 x through:

2 x 50 free @ 60 or r=10
4 x 25 drill @ 45 or r=15

Main Set-
2 x through:

3 x 250 swim @ 4:00 or r=15
- push pace on even 50’s
- e.g., 50 easy/50 fast/50 easy/50 fast/50 easy
1 x 150 swim or pull @ 3:00 or r=30
- easy pace

Cool-down-
200 pull
-breathe 3/5/3/3 by 50’s

Total = 3000

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

Thursday: Stroke

Warm-up-
400 choice

Warm-up Set-
2 x through:

2 x 50 [25 kick/25 swim] @ 1:10 or r=15
4 x 25 [25 drill/25 swim] @ 40 or r=10

Main Set-

12 x 50 stroke @ 1:10 or r=15
- 80% effort
- choose 1, 2, or 3 strokes
100 easy swim @ 3:00 or r=60
8 x 50 stroke @ 1:15 or r=20
- 85% effort
- choose 1 or 2 strokes
100 easy swim @ 3:00 or r=60
4 x 50 stroke @ 1:20 or r=25
- 90% effort
- choose 1 stroke
100 easy swim

Cool-down-
8 x 25 [25 scull with free kick/25 swim] @ r=5

Total = 2500

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

Friday: Sprint-Based

Warm-up-
-200 swim
-stretch for 2 minutes
-200 swim [mix of strokes]
-stretch for 2 minutes
-200 kick
-stretch for 2 minutes

Warm-up Set-
8 x 25 @ 40 or r=10
-25 drill/25 swim

Main Set-

3 x 150 freestyle @ 2:45 or r=30
- push pace on last 50
- push pace on middle 50
- push pace on first 50
6 x 50 stroke @ 1:10 or r=15
- descend times 1-3, 4-6
3 x 150 freestyle @ 2:45 or r=30
- push pace on first 50
- push pace on middle 50
- push pace on last 50

Speed Set-
12 x 25 swim @ 45 or r=20
-25 easy/25 fast

Cool-down-
200 swim

Total = 2500

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

2-25 to 3-1, 2013

February 15, 2013 by Streamlining

Workouts off the beaten path: February 18-22, 2013

Workouts for February 18-22, 2013

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

Monday: Distance Freestyle/Pace

Warm-up-
300 swim
6 x 50 @ r=10
-25 scull with free kick/25 swim

Main Set-
2 x through:

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 (or 1000) race pace
8 x 25 swim @ 30 or r=10
- at 400 (or 500) 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

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

Tuesday: IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

IM Set A-
12 x 75 @ 2:00 or r=30

75 fly kick
50 back kick/25 breast swim
25 back kick/50 breast swim
25 back swim/25 breast swim/25 free swim

IM Set B-
16 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

Main Set-

3 x 100 pull @ 1:45 or r=15
- faster-than-normal tempo
2 x 150 pull @ 2:30 or r=15
- negative split each 150
1 x 300 pull (with paddles) @ 5:00 or r=30
- 3 x [regular, DPS, DPS-1, DPS-2]
1 x 300 swim @ 5:00 or r=30
- 3 x [regular, DPS, DPS-1, DPS-2]
2 x 150 swim (with paddles) @ 2:30 or r=15
- negative split each 150
3 x 100 swim @ 1:45 or r=15
- faster-than-normal tempo

Speed Set-
16 x 25 swim @ 40 or r=15
-25 easy/25 fast

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 @ 2:15 or r=30
- 25 drill/25 swim
2 x 75 swim @ 1:45 or r=20
- 25 drill/50 swim
3 x 50 kick @ 1:30 or r=15
- descend times 1-3
4 x 25 swim @ 45 or r=15
- descend times 1-4

Cool-down-
8 x 25 swim @ r=10
-ascend times 1-8

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

Main Set-

4 x 50 swim @ 1:15 or r=30
- 200 pace
1 x 25 swim @ 1:00 or r=40
- sprint
3 x 50 swim @ 1:15 or r=30
- 200 pace
2 x 25 swim @ 1:00 or r=40
- sprint
2 x 50 swim @ 1:15 or r=30
- 200 pace
3 x 25 swim @ 1:00 or r=40
- sprint
1 x 50 swim @ 1:15 or r=30
- 200 pace
4 x 25 swim @ 1:00 or r=40
- sprint

Recovery Set-
12 x 25 [25 scull/25 glide/25 pull] @ r=5 seconds

Kick Set-
6 x 50 kick @ 1:30 or r=15
-negative split

Cool-down-
150 easy

Total = 2500

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

February 18-22, 2013

February 10, 2013 by Streamlining

Workouts off the beaten path: February 11-15, 2013

Workouts for February 11-15, 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 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 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

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

Race Pace Set-
16 x 25 “streamline breakouts” @ 30 or r=5-10
-fast breakout
-3 strokes no breathing
-swim easy to wall

Cool-down-
200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
300 swim
200 pull

Warm-up Set-
8 x 25 kick @ 45 or r=10

Main Set-
15 x 100 swim @ 2:00 or r=20-30
3 x through:

100 free
75 free/25 stroke
50 free/50 stroke
25 free/75 stroke
100 stroke
extra 30 seconds rest

Race Pace Set-
8 x 25 swim @ 45 or r=15
-25 easy/25 fast

Cool-down-
100 choice

Total = 2500

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

Friday: Sprint-Based

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 @ 1:40 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 11-15, 2013

February 1, 2013 by Streamlining

Workouts off the beaten path: February 4-8, 2013

Workouts for February 4-8, 2013

***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 @ 6:30 or r=30
  - 300 @ 5:00 or r=30
- 200 @ 3:20 or r=20
100 @ 1:40 or r=10

Kick Set-
200 kick

Drill Set-
8 x 25 freestyle drills @ 45 or r=10
-10-beat
-single-arm x 2
-human stroke or “long dog”

Cool-down-
100 swim

Total = 3000

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

Tuesday: IM

Warm-up-
200 swim
200 kick: IM
200 drill: IM

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 drill @ 2:15 or r=20
- IM
6 x 50 kick @ 1:30 or r=15
- 2 fly
- 2 back
- 2 breast

IM Set-
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 swim @ 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

Turns-
8 x 25 from center of pool @ 45
-fast turns!

Cool-down-
200 choice

Total = 3000

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

Thursday: Swim Clinic

Topic: Backstroke!

When I coach, everything is designed as a progression. In backstroke the progression is inside to outside. For example, backstroke starts from a solid, straight posture. Here is a typical progression I use:

Swimmers stand with backs against a wall, chin slightly tucked, tall and straight as possible.
We then progress to kicking with arms at sides, holding a solid, straight posture.
Next, we add rotation to the kick: slowly rotate side to side while maintaining your posture.
10-beat backstroke: make sure you are rotated all the way onto your side, shoulder under chin.
backstroke swim.

There is some debate as to head position. Swimmers are often told to keep their heads “back,” with eyes up at the ceiling. This leads to poor posture, less extension, uncomfortable feeling. Neck should be long with no wrinkles in the back; eyes should be at a 45° angle, as if head is laying on a pillow. Examples of great backstroke technicians are Japanese Olympian, Ryosuke Irie (http://youtu.be/cslxxJU-A5U), and Hungarian star, Krisztina Egerszegi (http://youtu.be/_dTdyWUbQVw, http://youtu.be/U3grRV04NbY).

Practice:

4 x 25 kick
4 x 25 rotational kick
4 x 25 10-beat backstroke
4 x 25 backstroke
4 x 50 [25 10-beat/25 swim]
repeat entire sequence while balancing a ½ empty soda can on forehead

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

Friday: Sprint-Based

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

Sprint 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-
6 x 50 pull or swim @ r=10

Sprint 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-
6 x 50 pull or swim @ r=10

Total = 2500

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

February 4-8, 2013

Workouts off the beaten path

5 workouts posted each week, 2500-3000 meters

Tag Archives: Speed

Workouts off the beaten path: June 24-28, 2013

Workouts off the beaten path: June 17-21, 2013

Workouts off the beaten path: June 3-7, 2013

Workouts off the beaten path: May 13-17, 2013

Workouts off the beaten path: March 18-22, 2013

Workouts off the beaten path: March 4-8, 2013

Workouts off the beaten path: February 25 to March 1, 2013

Workouts off the beaten path: February 18-22, 2013

Workouts off the beaten path: February 11-15, 2013

Workouts off the beaten path: February 4-8, 2013