Tag Archives: Speed

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Workouts off the beaten path: January 28 – February 1, 2013

Workouts for January 28 – February 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
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 1 minute to get time):

  • 30 lengths [750] @ r=15
  • 25 lengths [625] @ r=15
  • 20 lengths [500] @ r=15
  • 15 lengths [375] @ r=15
  • 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 @ 45 or r=15
-25 3-up, 3-down 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:  Swim Clinic

Topic:  Streamlining!

Some reminders:

  • Feet hip-width apart
  • Hands one-on-top-of-another or side-by-side (thumbs holding them together)
  • Arms extended straight, squeezing just behind the ears
  • Legs extended straight, zipped together as you leave the wall
  • Feet pointed
  • Eyes looking at bottom of pool
  • Back flat, minimizing arch
  • Kick begins just after your feet leave the wall

Practice getting into a tight, streamlined position before you push off every wall:

  • 500 swim
  • 20 x 25 @ r=10
    • 5 x through:
      • 25 top scull with flutter kick
      • 25 middle scull with flutter kick
      • 25 bottom scull with flutter kick
      • 25 swim [1 each stroke]
  • 10 x 50 @ 1:05 or r=10
    • 25 drill/25 swim
    • 2 each stroke, 2 choice
  • 20 x 25 swim @ 40 or r=15
    • 100 IM order
  • 200 choice

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

Friday:  Sprint-Based

Warm-up-
200 swim
200 kick
100 [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-
200 choice

Total = 2500

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

1 28 2013 to 2 1 2013

by

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

Workouts for January 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 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
    • breathe 3/5/3/5 by 50’s
    • negative split
  • 16 x 25 swim @ 30 or r=5
    • moderate/moderate/fast/moderate
  • 2 x 200 pull @ 3:15 or r=15
    • breathe 3/5/3/5 by 50’s
    • 2nd 200 faster than 1st
  • 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

Pull Set-
8 x 50 pull @ 1:10 or r=10
-25 breast/25 free

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

Main Set-

  • 1 x 300 swim @ 6:00 or r=30
    • 100 back/100 breast/100 free
  • 2 x 150 swim @ 3:10 or r=30
    • 50 back/50 breast/50 free
  • 3 x 100 swim @ 2:10 or r=20
    • 50 back/50 breast
  • 6 x 50 swim @ 1:05 or r=15
    • 25 fly/25 back

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:  Swim Clinic

Axis Theory Review:  Freestyle and backstroke are “long axis” strokes, meaning they are best swum by rotating the body around a long, vertical axis down the center of the body; fly and breaststroke are “short axis” strokes, meaning they are best swum by moving the body on the short, horizontal axis at the hips.  Focus on moving along these axes and minimizing movement elsewhere.

Drills (see descriptions on “workout glossary” page):
Short Axis Drills:

  • falling drill
  • dolphin breaststroke
  • single-arm fly
  • no-arms breaststroke
  • dive stroke fly
  • 2 kicks, 1 pull breaststroke

Long Axis Drills:

  • 10-beat freestyle
  • 10-beat backstroke
  • 10-beat corkscrew
  • single-arm freestyle
  • single-arm backstroke
  • rotational kicking

2100 meters/yards practice:

300 easy swim
6 x 50 [25 kick/25 swim] @ r=10

8 x 50 [25 drill/25 swim] @ 1:05 or r=15
-long axis strokes

16 x 25 [25 drill/25 swim] @ 45 or r=15
-short axis strokes

4 x 50 swim @ 1:05 or r=15
-long axis strokes

8 x 25 swim @ 45 or r=15
-short axis strokes

200 swim
-25 long axis stroke/25 short axis stroke

100 choice easy

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

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

Sprint Set A-
12 x 50 swim @ 1:05 or r=15
Each set of 4 x 50:

  1. 25 easy/25 fast
  2. 25 fast/25 easy
  3. 12.5 easy/25 fast/12.5 easy
  4. 12.5 fast/25 easy/12.5 fast

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

Sprint Set B-
12 x 25 swim @ 45 or r=15
Each set of 4 x 25:

  1. 12.5 easy/12.5 fast
  2. 12.5 fast/12.5 easy
  3. 25 easy
  4. 25 fast

Cool-down-
4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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

January 21-25, 2013

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Workouts off the beaten path: Dec. 31, 2012 to Jan. 4, 2013

Workouts for December 31, 2012 to January 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

Warm-up Set-
11 x 50 pull @ 1:00 or r=10
-3 x 50 breathe 3/3 by 25’s
-4 x 50 breathe 3/5 by 25’s
-3 x 50 breathe 5/5 by 25’s
-1 x 50 breathe 5/3 by 25’s

Main Set-
Davis Mile:  broken 1650
Subtract 2½ minutes to get time

  • 11 lengths (275) @ r=20
  • 10 lengths (250) @ r=20
  • 9 lengths (225) @ r=20
    • 8 lengths (200) @ r=15
    • 7 lengths (175) @ r=15
    • 6 lengths (150) @ r=15
    • 5 lengths (125) @ r=15
      • 4 lengths (100) @ r=10
      • 3 lengths (75) @ r=10
      • 2 lengths (50) @ r=10
        • 1 length (25)

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick

Warm-up Set-
12 x 50 pull @ 1:10 or r=10
-25 breast/25 free

IM Set A-
12 x 75 @ 1:45 or r=20
-25 kick/50 swim
-3 each stroke
-reverse IM order

IM Set B-
12 x 25 @ 45 or r=15
-3 each stroke
-descend times 1-3, 4-6, etc.

Cool-down-
300 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 A-
2 x through:

  • 1 x 200 swim, moderate pace @ 3:30 or r=30
  • 2 x 100 swim, fast pace @ 2:00 or r=30
  • 4 x 50 swim, moderate pace @ 1:00 or r=15
  • 8 x 25 swim, fast pace @ 40 or r=15
  • extra 60 seconds between rounds

Main Set B-

  • 2 x 50 swim @  1:05 or r=20
  • 2 x 50 swim @ 1:00 or r=15
  • 2 x 50 swim @ 55 or r=10
  • 2 x 50 swim @ 50 or r=5

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
200 kick

Stroke Set A-
12 x 50 @ 1:10 or r=20
-swim in sets of 3, descend times 1-3
-choose one or two strokes

Recovery-
200 swim

Stroke Set B-
8 x 50 @ 1:05 or r=15
-swim in sets of 4, descend times 1-4
-choose one or two strokes

Recovery-
200 swim

Stroke Set C-
4 x 50 @ 1:00 or r=10
-negative split
-choose one or two strokes

Recovery-
200 swim

Stroke Set D-
4 x 25 @ 30 or r=5
-choose one stroke

Cool-down-
200 swim

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
500 choice

Warm-up Set-
8 x 25 @ r=10
-25 drill/25 build

Main Set-
2 x through:

**200’s are fairly light, 150’s are somewhat hard, 100’s are hard, 50’s are very hard**

  • 200 @ 4:00
    • 150 @ 3:00
      • 100 @ 2:30
        • 50 @ 1:30
      • 100 @ 2:30
    • 150 @ 3:00
  • 200 @ 4:00

DPS/Breath control set:
20 x 25 swim @ 45
-2 x 25 DPS breathing every 5th stroke
-2 x 25 0-1 breaths

Cool-down-
200 choice

Total = 2500

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

12-31, 2012 to 1-4, 2013

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Workouts off the beaten path: December 24-28, 2012

Workouts for December 24-28, 2012

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

Monday:  Distance Freestyle/Pace

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

Main Set-
Pull sets are a moderate, steady pace
Swim sets are descending times 1-4:

  • 400 pull @ 7:00 or r=60
    • 4 x 100 swim @ 1:50 or r=20
  • 300 pull @ 5:15 or r=45
    • 4 x 75 swim @ 1:30 or r=20
  • 200 pull @ 3:30 or r=30
    • 4 x 50 swim @ 55 or r=10
  • 100 pull @ 1:45 or r=15
    • 4 x 25 swim @ 30 or r=5

Cool-down-
100 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
200 swim
100 kick
200 drill

Main Set-

  • 1 x 300 pull @ 5:00 or r=30
    • breathe 3/5/3 by 100’s
  • 2 x 150 swim @ 3:10 or r=20
    • 50 stroke/50 free/50 stroke
  • 3 x 100 pull @ 1:50 or r=15
    • breathe 3/5/3/5 by 25’s
  • 6 x 50 swim @ 1:10 or r=15
    • alt. 50 stroke, 50 free
  • 12 x 25 swim @ 40 or r=15
    • alt. 25 stroke, 25 free

Stroke Drill Set-
16 x 25 @ 45 or r=15
-25 stroke drill/25 stroke swim

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Pull Set-
4 x 250 pull @ 4:15 or r=30
-odd 250’s:  breathe 3/5/7/5/3 by 50’s
-even 250’s:  breathe every 3rd stroke

Stroke Count Set-
12 x 25 swim @ 45 or r=15
4 x through:

  • #1:  relaxed, count strokes
  • #2:  200 pace, hold same stroke count
  • #3:  max speed, hold same stroke count

Pace Set-
4 x 250 swim @ 4:20 or r=30
-odd 250’s:  push odd 50’s
-even 250’s:  push even 50’s

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
200 [25 kick/25 swim]
200 pull

Warm-up Set-
8 x 50 pull @ 1:10 or r=10
-25 breast/25 free

IM Set A-
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 B-
8 x 50 swim @ 1:10 or r=20
-2 each stroke
-400 IM order

IM Set C-
12 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
4 x [25 scull with free kick/25 swim]

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick
200 pull

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

Speed Set A-
10 x 50 @ 1:10 or r=20-30
2 x through:

  • 12.5 fast/12.5 easy/12.5 easy/12.5 fast
  • 12.5 easy/12.5 fast/12.5 fast/12.5 easy
  • 25 fast/25 easy
  • 25 easy/25 fast
  • 50 easy

Recovery Set-
500 pull:  breathe 3/4/5/4/3 by 100’s

Speed Set B-
20 x 25 @ 40 or r=10
4 x through:

  • 3 strokes fast
  • 4 strokes fast
  • 5 strokes fast
  • all easy
  • all fast

Cool-down-
200 choice

Total = 2500

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

December 24-28, 2012

by

Workouts off the beaten path: December 17-21, 2012

Workouts for December 17-21, 2012

***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 50 [25 drill/25 swim] @ r=10

Main Set-
3 x through [descend pace as distance gets shorter]:

  • 400 swim or pull @ 6:40 or r=40
  • 200 swim or pull @ 3:20 or r=20
  • 100 swim or pull @ 1:40 or r=10
  • 50 swim or pull @ 1:30 or r=45

Cool-down-
150 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

IM Set A-
16 x 25 @ 45 or r=15
-4 each stroke, reverse IM order
-25 drill/25 swim

IM Set B-
Milt Nelms Axis Swim
4 x through continuously:

  • 25 back
  • 25 fly
  • 25 back
  • 25 breast
  • 25 free
  • 25 free
  • 25 free

IM Set C-
4 x through:

  • 75 swim [25 back/25 breast/25 free] @ 1:45 or r=20
  • 50 swim [25 back/25 breast] @ 1:00 or r=15
  • 25 swim [fly] @ 45 or r=15

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
8 x 50 [25 kick/25 swim] @ r=15

Main Set-

  • 4 x 100 swim @ 1:50 or r=20
    • 1 x 200 pull @ 3:30 or r=30
  • 3 x 100 swim @ 1:45 or r=15
    • 1 x 200 pull @ 3:30 or r=30
  • 2 x 100 swim @ 1:40 or r=10
    • 1 x 200 pull @ 3:30 or r=30
  • 1 x 100 swim @ 1:30 or r=5

Speed Set-
8 x 50 swim @ 1:05 or r=20
-25 easy/25 fast
-25 fast/25 easy
-50 easy
-50 fast

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

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 swim

Warm-up Set-
8 x 50 @ 1:05 or r=15
-25 drill/25 swim

Main Set-
Choose one stroke each round [50, 100, and 150]
3 x through:

  • 50 kick @ 1:30 or r=15
  • 100 [25 drill/25 swim] @ 2:00 or r=15
  • 150 swim @ 2:45 or r=15
  • 200 freestyle pull @ 3:30 or r=30

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

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
400 choice

Warm-up Set A-
12 x 25 @ r=15
-25 kick/25 drill/25 swim

Warm-up Set B-
8 x 50 swim or pull @ 55 or r=10
-descend times 1-4, 5-8

Main Set-
2 x through:

  • 4 x 50 swim [negative split] @ 1:00 or r=15
  • 100 swim [easy] @ 2:00 or r=15
  • 8 x 25 swim [fast, 90% effort] @ 30 or r=10
  • 100 swim [easy] @ 2:30 or r=30

Cool-down-
200 choice

Total = 2500

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

December 17-21, 2012

by

Workouts off the beaten path: December 10-14, 2012

Workouts for December 10-14, 2012

***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-

  • 1 x 500 swim or pull @ 8:20 or r=50
    • moderate pace
  • 2 x 250 swim or pull @ 4:10 or r=25
    • at faster pace than 500
  • 1 x 400 swim or pull @ 6:40 or r=40
    • moderate pace
  • 2 x 200 swim or pull @ 3:20 or r=20
    • at faster pace than 400
  • 1 x 300 swim or pull @ 5:00 or r=30
    • moderate pace
  • 2 x 150 swim or pull @ 2:30 or r=15
    • at faster pace than 300

Cool-down-
100 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
400 choice

Warm-up Set-
6 x 50 swim @ 1:05 or r=15
-25 DPS/25 build

Main Set-
Choose 1 or 2 strokes for this set:

  • 8 x 25 kick @ 50 or r=10
  • 4 x 50 swim @ 1:10 or r=15
  • 2 x 100 [25 drill/25 swim] @ 2:10 or r=20
  • 1 x 200 swim @ 4:10 or r=30
  • 1 x 200 [25 drill/25 swim] @ 4:10 or r=30
  • 2 x 100 swim @ 2:10 or r=20
  • 4 x 50 kick @ 1:30 or r=15
  • 8 x 25 swim @ 50 or r=10

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
4 x 25 [25 scull/25 pull] @ r=5

Main Set-
2 x through [1st time through is pull, 2nd time through is swim]:

  • 1 x 300 @ 5:00 or r=30
    • moderate pace
  • 2 x 150 @ 2:40 or r=20
    • at faster pace than 300
  • 3 x 100 @ 1:45 or r=15
    • at faster pace than 150’s
  • 4 x 75 @ 1:20 or r=10
    • at faster pace than 100’s
  • extra 60 seconds rest between sets!

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
200 kick
200 pull

Main Set-

  • 4 x 50 swim @ 1:10 or r=20
    • 1 each stroke
  • 3 x 100 [25 drill/25 swim] @ 2:10 or r=20
    • #1:  50 fly/50 back
    • #2:  50 back/50 breast
    • #3:  50 breast/50 free
  • 2 x 150 swim @ 3:10 or r=30
    • #1:  50 fly/50 back/50 breast
    • #2:  50 back/50 breast/50 free
  • 1 x 200 swim @ 4:10 or r=40
    • IM
  • 2 x 150 swim @ 3:10 or r=30
    • #1:  50 fly/50 back/50 breast
    • #2:  50 back/50 breast/50 free
  • 3 x 100 [25 drill/25 swim] @ 2:10 or r=20
    • #1:  50 fly/50 back
    • #2:  50 back/50 breast
    • #3:  50 breast/50 free
  • 4 x 50 swim @ 1:10 or r=20
    • 1 each stroke

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
400 choice

Main Set-
2 x through:

  • 8 x 25 swim @ r=10
    • build
  • 4 x 50 swim @ 1:00 or r=15
    • 1 easy/1 fast
  • 1 x 100 swim @ 2:00 or r=30
    • all fast
  • 4 x 50 swim @ 1:00 or r=15
    • 1 easy/1 fast
  • 8 x 25 swim @ r=10
    • build
  • 100 swim @ 3:00 or r=60
    • all easy

Cool-down-
100 choice

Total = 2500

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

December 10-14, 2012

by

Workouts off the beaten path: December 3-7, 2012

Workouts for December 3-7, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
11 x 50 pull @ 1:00 or r=10
-3 x 50 breathe 3/3 by 25’s
-4 x 50 breathe 3/5 by 25’s
-3 x 50 breathe 5/5 by 25’s
-1 x 50 breathe 5/3 by 25’s

Main Set-
Davis Mile:  broken 1650
Subtract 2½ minutes to get time

  • 11 lengths (275) @ r=20
  • 10 lengths (250) @ r=20
  • 9 lengths (225) @ r=20
  • 8 lengths (200) @ r=15
  • 7 lengths (175) @ r=15
  • 6 lengths (150) @ r=15
  • 5 lengths (125) @ r=15
  • 4 lengths (100) @ r=10
  • 3 lengths (75) @ r=10
  • 2 lengths (50) @ r=10
  • 1 length (25)

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick

Warm-up Set-
12 x 50 pull @ 1:10 or r=10
-25 breast/25 free

IM Set A-
12 x 75 @ 1:45 or r=20
-25 kick/50 swim
-3 each stroke
-reverse IM order

IM Set B-
12 x 25 @ 45 or r=15
-3 each stroke
-descend times 1-3, 4-6, etc.

Cool-down-
300 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-
2 x through:

  • 1 x 200 swim, moderate pace @ 3:30 or r=30
  • 2 x 100 swim, fast pace @ 2:00 or r=30
  • 4 x 50 swim, moderate pace @ 1:00 or r=15
  • 8 x 25 swim, fast pace @ 40 or r=15
  • extra 60 seconds between rounds

Kick Set-

  • 2 x 50 kick @  1:30 or r=20
  • 2 x 50 kick @ 1:25 or r=15
  • 2 x 50 kick @ 1:20 or r=10
  • 2 x 50 kick @ 1:15 or r=5

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-
3 x through:

  • 100 free @ 1:50 or r=20
  • 75 free/25 stroke @ 2:00 or r=20
  • 50 free/50 stroke @ 2:10 or r=20
  • 25 free/75 stroke @ 2:20 or r=20
  • 100 stroke @ 2:30 or r=20

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

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
500 choice

Warm-up Set-
8 x 25 @ r=10
-25 drill/25 build

Main Set-
2 x through:
**200’s are fairly light, 150’s are somewhat hard, 100’s are hard, 50’s are very hard**

  • 200 @ 4:00
  • 150 @ 3:00
  • 100 @ 2:30
  • 50 @ 1:30
  • 100 @ 2:30
  • 150 @ 3:00
  • 200 @ 4:00

DPS/Breath control set:
20 x 25 swim @ 45
-2 x 25 DPS breathing every 5th stroke
-2 x 25 0-1 breaths

Cool-down-
200 choice/team stretch

Total = 2500

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

12 3 2012_distance_free_pace
12 4 2012_IM
12 6 2012_stroke
12 7 2012_sprint_free_speed
12 5 2012_mid_distance_free_pace

by

Workouts off the beaten path: November 26-30, 2012

Workouts for November 26-30, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim
4 x 75 @ r=10
-25 scull with free kick/25 drill/25 swim
6 x 50 kick @ r=10

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

Main Set-
2 x through:

  • 300 swim @ 5:15 or r=45
    • negative split
  • 200 swim @ 3:30 or r=30
    • negative split
  • 100 swim @ 1:45 or r=15
    • build

Speed Set-
12 x 25 swim @ 40 or r=15
-build each 25 to “quicker-than-normal” tempo

Cool-down-
200:  25 glide stroke/25 pull

Total = 3000

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

Tuesday:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
12 x 50 @ 1:10 or r=15
-25 drill/25 swim

Main Set-
3 x through [choose one stroke each round]:

  • 200 swim @ 4:20 or r=30
    • 50 kick/50 swim/50 kick/50 swim
  • 8 x 25 swim @ 45 or r=15
    • descend times 1-4, 5-8

Cool-down-
4 x 25 @ r=10
-25 scull/25 pull

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
100 kick
200 pull

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

Main Set-
2 x through:

  • 4 x 150 @ 2:45 or r=30
    • descend times 1-4
  • 4 x 50 @ 1:00 or r=15
    • hold same pace as last 150
  • 4 x 25 @ 30 or r=10
    • all fast!
  • 1 x 100 @ 3:00
    • easy

Cool-down-
200 swim

Total = 3000

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

Thursday:  IM

Warm-up-
400 swim

Warm-up Set-
12 x 50 @ 1:05 or r=15
-odd 50’s:  25 10-beat free/25 free
-even 50’s:  25 free/25 10-beat free

IM Set A-
16 x 25 drill @ 45 or r=15
-200 IM order

IM Set B-
12 x 50 swim @ 1:10 or r=20
4 x through:

  • 25 fly/25 back
  • 25 back/25 breast
  • 25 breast/25 free

IM Set C-
400 IM kick:  negative split each 100

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

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

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

Speed Set A-
8 x 75 swim @ 1:45 or r=30
-choose 1 or 2 strokes
-descend times 1-4, 5-8

Recovery-
100 swim

Speed Set B-
8 x 50 swim @ 1:20 or r=30
-choose 1 or 2 strokes
-descend times 1-4, 5-8

Recovery-
100 swim

Speed Set C-
8 x 25 swim @ 45 or r=15
-choose 1 or 2 strokes
-descend times 1-4, 5-8

Cool-down-
100 choice

Total = 2500

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

November 26-30, 2012

by

Workouts off the beaten path: November 19-23, 2012

Workouts for November 19-23, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 swim
200 kick

Main Set-

  • 1 x 400 pull @ 7:00 or r=60
  • 4 x 100 swim @ 1:45 or r=15
    • 1 x 300 pull @ 5:15 or r=45
    • 4 x 75 swim @ 1:30 or r=15
      • 1 x 200 pull @ 3:30 or r=30
      • 4 x 50 swim @ 1:00 or r=15
        • 1 x 100 pull @ 1:45 or r=15
        • 4 x 25 swim @ 30 or r=10

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

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 choice

Warm-up Set-
2 x through:

  • 4 x 25 fly kick @ 45 or r=10
    • 1st 12.5 meters/yards underwater
    • 2 x 50 choice kick @ 1:20 or r=20

Main Set-
2 x through:

  • 4 x 50 pull @ 1:00 or r=15
    • breathe 3/5 by 25’s
  • 4 x 50 drill @ 1:15 or r=15
    • IM order
  • 4 x 75 swim @ 1:45 or r=30
    • #1:  50 fly long & strong/25 back fast
    • #2:  50 back long & strong/25 breast fast
    • #3:  50 breast long & strong/25 free fast
    • #4:  50 free long & strong/25 fly fast
  • extra 30 seconds between rounds

Cool-down-
300 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Scull Set-
8 x 25 [25 scull/25 pull] @ r=5

Warm-up Set-
8 x 50 @ 1:10 or r=15
-25 drill/25 DPS

Pace Set A-
8 x 75 swim @ 1:30 or r=20
-descend times 1-4, 5-8

Pull Set-
4 x 150 pull @ 2:45 or r=30
-negative split

Pace Set B-
8 x 50 swim @ 1:00 or r=15
-25 DPS/25 build tempo

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
200 kick or drill

Pull Set-
6 x 50 pull @ 1:10 or r=10
-25 breast/25 free

Free Set-
300 freestyle:  no breathing flags to wall

Stroke Set A-
12 x 50 @ 1:15 or r=15
4 x through:

  • 25 scull with free kick/25 stroke
  • 50 stroke
  • 50 free

Kick Set-
300 kick:  every 3rd length fast!

Stroke Set B-
12 x 25 @ 45 or r=15
4 x through:

  • 25 drill
  • 25 stroke
  • 25 free

Cool-down-
300 swim or pull

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
100 kick
200 pull

Kick Set-

  • 2 x 50 kick @ 1:30 or r=20
  • 2 x 50 kick @ 1:20 or r=15
  • 2 x 50 kick @ 1:15 or r=10
  • 2 x 50 kick @ 1:05 or r=5

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

Main Set-
2 x through:

  • 1 x 150 free @ 3:00 or r=30
    • moderate effort
  • 2 x 75 stroke @ 1:45 or r=30
    • 50 long & strong/25 fast
  • 3 x 50 free @ 1:00 or r=15
    • moderate effort
  • 6 x 25 stroke @ 45 or r=15
    • 25 build/25 fast
  • extra 30 seconds between rounds

Cool-down-
200: 25 scull/25 pull

Total = 2500

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

November 19-23, 2012

by

Workouts off the beaten path: November 12-16, 2012

Workouts for November 12-16, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim

Drill Set A-
6 x 50 @ r=15
-25 drill/25 swim

Main Set-

  • 400 pull @ 6:40 or r=40
  • 300 swim @ 5:00 or r=30
  • 200 pull @ 3:20 or r=20
  • 100 swim @ 1:40 or r=10
  • 300 swim @ 5:00 or r=30
  • 200 pull @ 3:20 or r=20
  • 100 swim @ 1:40 or r=10
  • 200 pull @ 3:20 or r=20
  • 100 swim @ 1:40 or r=10
  • 100 swim @ 1:40 or r=10

Drill Set B-
6 x 50 @ r=15
-25 drill/25 swim

Cool-down-
100 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
300 swim

Warm-up Set-
16 x 25 @ 45 or r=15
-25 kick
-25 drill
-25 build
-25 DPS

Main Set-
2 x through:

  • 200 free @ 3:30 or r=30
  • 2 x 100 stroke @ 2:15 or r=30
  • 4 x 50 free @ 1:00 or r=15
  • 8 x 25 stroke @ 45 or r=15
  • extra 30 seconds rest

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-

  • 3 x 200 pull @ 3:20 or r=20
    • DPS
  • 6 x 50 swim @ 1:00 or r=15
    • negative split
  • 2 x 200 pull @ 3:20 or r=20
    • DPS
  • 6 x 50 swim @ 1:00 or r=15
    • push first 30 meters
  • 1 x 200 pull @ 3:20 or r=20
    • DPS
  • 6 x 50 swim @ 1:00 or r=15
    • push turn and finish

Cool-down-
20 x 25 @ r=5
-25 top scull/25 glide
-25 middle scull/25 glide
-25 bottom scull #1/25 glide
-25 bottom scull #2/25 glide
-25 squiggly lines scull/25 glide

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ 1:10 or r=15
-25 kick/25 drill

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
  • 2 x 25 easy freestyle @ r=10
  • 1 minute between rounds

Drill Set-
4 x 50 @ 1:05 or r=15
-25 drill/25 swim

Cool-down-
100 swim

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
600 choice

Warm-up Set-
8 x 25 build @ r=10

Main 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-
8 x 25 swim @ r=10

Main Set B-
4 x 100 swim @ 2:00 or r=30

  • push last 50
  • push middle 50
  • push first 50
  • push first and last 25’s

Cool-down-
12 x 25 [25 scull with kick/25 swim] @ r=10

Total = 2500

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

November 12-16, 2012