Tag Archives: Speed

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Workouts off the beaten path: June 11-15, 2012

Workouts for June 11-15, 2012

***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:  Stroke

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

Pull Set-
400 pull:  breathe 3/4/5/3 by 100’s

Drill Set-
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

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

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:  IM

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

Warm-up Set-
2 x 300 pull @ 4:45 or r=15

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

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

Friday:  Sprint Freestyle/Speed

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]

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

Recovery Set-
300 easy swim

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

Recovery Set-
300 easy swim

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

Recovery Set-
300 easy swim

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

Cool-down-
300 easy swim

Total = 2500

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

June 11-15, 2012

by

Workouts off the beaten path: June 4 to 8, 2012

Workouts for June 4-8, 2012

***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 (pace gets faster as distance gets shorter):

  • 300 swim @ 5:00 or r=30
  • 2 x 150 swim @ 2:45 or r=20
  • 4 x 75 swim @ 1:30 or r=20
  • 6 x 50 swim @ 1:00 or r=15
  • extra 30 seconds rest

Cool-down-
100 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
200 [25 10-beat free/25 free]
200 pull

Drill Set A-

8 x 25 @ 45 or r=15
-25 2 kicks, 1 pull breast/25 breast
-25 4-beat fly/25 fly
-repeat sequence

Swim Set A-

2 x 300 swim @ 5:30 or r=30
-100 free/100 stroke/100 free

Drill Set B-

8 x 25 @ 45 or r=15
-25 cobra/25 breast
-25 single-arm fly/25 fly
-repeat sequence

Swim Set B-

4 x 150 swim @ 3:00 or r=20
-50 free/50 stroke/50 free

Drill Set C-

8 x 25 @ 45 or r=15
-25 3-up, 3-down breast/25 breast
-25 1-1-1 fly/25 fly
-repeat sequence

Cool-down-
100 swim

Total = 2500

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

Friday:  Sprint Freestyle/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 @ 1:15 or r=20-30
    • descend times 1-3
  • 2 x 75 free, moderate pace @ 1:30 or r=15
  • 3 x 50 swim @ 1:15 or r=20-30
    • descend times 1-3
  • 3 x 50 free, moderate pace @ 1:00 or r=10
  • 3 x 50 swim @ 1:15 or r=20-30
    • descend times 1-3
  • 2 x 75 free, moderate pace @ 1:30 or r=15
  • 3 x 50 swim @ 1:15 or r=20-30
    • descend times 1-3
  • 1 x 150 free, moderate pace @ 3:00 or r=30
  • 3 x 50 swim @ 1:15 or r=20-30
    • descend times 1-3

Cool-down-
150 swim

Total = 2500

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

June 4-8, 2012

by

Workouts off the beaten path: May 21-25, 2012

Workouts for May 21-25, 2012

***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-

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

Cool-down-
100 choice

Total = 3100

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

Tuesday:  Stroke

Warm-up-
2 x [125 free, 125 stroke]

Stroke Set A-
2 x through:

  • 2 x 50 @ 1:10 or r=10
    • 12.5 scull/12.5 stroke
  • 2 x 50 @ 1:10 or r=10
    • 25 stroke drill/25 stroke
  • 4 x 25 swim @ 45 or r=15
    • build

Stroke Set B-
12 x 75 @ 1:45 or r=20
-50 free/25 stroke
-50 stroke/25 free

Recovery Set-
100 swim

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

Cool-down-
200 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 free, stretch for 2 minutes
200 swim (mix of strokes), stretch for 2 minutes
200 IM kick, stretch on wall for 2 minutes

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

Pace Set A-
3 x 200 swim @ 3:30 or r=30
#1:  push last 100
#2:  push middle 100
#3:  push 1st 100

Kick Set-
6 x 50 kick @ 1:30 or r=15
-descend 1-3, 4-6
-choose one stroke for 1-3
-choose another stroke for 4-6

Pace Set B-
3 x 200 swim @ 3:30 or r=30
#1:  push even 50’s
#2:  push odd 50’s
#3:  push entire 200

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

Cool-down-
300 choice

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
100 kick
100 pull

Main Set-
5 x through:

  • 25 swim @ 45 or r=15
  • 50 kick @ 1:30 or r=15
  • 75 drill/swim/drill @ 1:45 or r=15
  • 50 stroke/50 free @ 2:00 or r=30
  • 75 swim/drill/swim @ 1:45 or r=15
  • 50 kick @ 1:30 or r=15
  • 25 swim @ 45 or r=15

-1 round each stroke
-1 round choice

Drills:

  • 4-beat fly
  • 10-10-3 back
  • 2 kicks, 1 pull breast
  • 10-10-3 free

Cool-down-
100 swim

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick/swim

Kick Set-

  • 2 x 50 kick @ 1:40 or r=20
  • 2 x 50 kick @ 1:30 or r=15
  • 2 x 50 kick @ 1:20 or r=10
  • 2 x 50 kick @ 1:10 or r=5

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

Main Set-
2 x through:

  • 1 x 150 free @ 3:00 or r=30
    • medium effort
  • 2 x 75 stroke @ 1:45 or r=30
    • hard effort
  • 3 x 50 free @ 1:00 or r=15
    • medium effort
  • 6 x 25 stroke @ 45 or r=20
    • hard effort
  • extra 30 seconds rest

Cool-down-
200 [25 scull/25 swim]

Total = 2500

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

May 21-25, 2012

by

Workouts off the beaten path: May 14-18, 2012

Workouts for May 14-18, 2012

***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-
11 x 50 pull @ 55 or r=10

  • 1-3:  4 breaths each 25
  • 4-7:  3 breaths each 25
  • 8-10:  2 breaths each 25
  • 11:  1 breath each 25

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-
300 swim
200 IM kick
100 IM drill
8 x 25 swim @ r=10
-build

Main IM Set-

  • 1 x 300 IM @ 5:30 or r=45
  • 4 x 50 fly @ 1:10 or r=20
  • 1 x 200 IM @ 4:00 or r=30
  • 4 x 50 back @ 1:10 or r=20
  • 1 x 100 IM @ 2:15 or r=30
  • 4 x 50 breast @ 1:10 or r=15

IM Set B-
12 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

Warm-up Set-
12 x 50 @ 1:10 or r=15
-25 10-beat free/25 free
-50 corkscrew [4 strokes free, 5 strokes back]
-25 10-beat back/25 back

Main Set-
2 x through:

200 should be faster than 200 split of 300
100 should be faster than 100 split of 200
50 should be faster than 50 split of 100

  • 300 swim @ 5:00 or r=30
  • 200 swim @ 3:30 or r=30
  • 100 swim @ 1:45 or r=15
  • 50 swim @ 1:15 or r=30

Speed Set-
12 x 25 @ 40 or r=15
-12.5 easy/12.5 fast
-12.5 fast/12.5 easy

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
6 x [50 swim, 25 drill, 25 kick]

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

Stroke Set B-
12 x 25 stroke @ 45 or r=15
-½ length scull/½ length swim
-½ length swim/½ length scull

Pull Set-
800 pull:  breathe 3/5/7/5 by 50’s

Stroke Set C-
12 x 25 swim @ 45 or r=15
-25 stroke/25 choice

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
400 swim

Main Set-
2 x through:

  • 200 swim @ 3:30 or r=30
    • negative split
  • 2 x 100 pull @ 1:45 or r=15
    • moderate effort, breathe 3/5 by 25’s
  • 4 x 50 kick @ 1:30 or r=15
    • negative split
  • 8 x 25 stroke @ 45 or r=20
    • moderate – hard effort
  • extra 30 seconds rest

Speed Set-
16 x 25 @ 40 or r=10-15
-25 easy/25 fast

Cool-down-
100 swim

Total = 2500

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

May 14-18, 2012

by

Workouts off the beaten path: May 7-11, 2012

Workouts for May 7-11, 2012

***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 @ 2:30 or r=15
    • build pace in 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
  • 2 x 300 swim @ 4:30 or r=30
    • descend times 1-2
    • pace should be faster than 600 pace

Cool-down-
100 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
600 choice

Warm-up Set-
2 x through:
-4 x 25 kick @ 45 or r=10
-4 x 75 swim @ 1:30 or r=15

Stroke Set A-
12 x 50 @ 1:10 or r=15
Alternate:
-12.5 scull with flutter kick/12.5 breast/25 free
-12.5 scull with flutter kick/12.5 fly/25 free

Stroke Set B-
12 x 25 stroke @ 45 or r=15
-25 drill/25 swim

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 or swim @ 7:00 or r=60
    • moderate pace
  • 4 x 100 swim @ 1:45 or r=15
    • negative split
  • 1 x 300 pull or swim @ 5:15 or r=45
    • moderate pace
  • 4 x 75 swim @ 1:30 or r=15
    • build
  • 1 x 200 pull or swim @ 3:30 or r=30
    • moderate pace
  • 4 x 50 swim @ 1:00 or r=15
    • negative split
  • 1 x 100 pull or swim @ 2:00 or r=30
    • moderate pace
  • 4 x 25 swim @ 40 or r=15
    • fast

Cool-down-
200 choice

Total = 3000

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

Thursday:  IM

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

Warm-up Set-
8 x 25 drill @ r=10
-2 of each stroke

Stroke 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

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

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

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

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

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

Stroke Count 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

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

Stroke Count 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 7-11, 2012

by

Workouts off the beaten path: April 30 to May 4, 2012

Workouts for April 30 – May 4, 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 @ 55 or r=10
  • 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-
500 choice

Warm-up Set-
2 x through:

  • 4 x 25 fly kick @ 45 or r=10
    • 1st 12.5 underwater
  • 2 x 50 choice kick @ 1:30 or r=15

Main Set-
2 x through:

  • 4 x 50 pull @ 1:00 or r=15
    • breathe 3/5 by 25’s
  • 4 x 50 drill @ 1:10 or r=15
    • IM order
  • 4 x 75 swim @ 1:45 or r=20
    • #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-
200 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

Warm-up Set-
12 x 25 @ r=5
-25 scull/25 pull

Main Set-

  • 25 @ 30 or r=5
  • 50 @ 50 or r=5
  • 75 @ 1:20 or r=10
  • 100 @ 1:40 or r=10
  • 200 @ 3:20 or r=20
  • 300 @ 5:00 or r=30
  • 400 @ 6:40 or r=40
  • 300 @ 5:00 or r=30
  • 200 @ 3:20 or r=20
  • 100 @ 1:40 or r=10
  • 75 @ 1:20 or r=10
  • 50 @ 50 or r=5
  • 25 @ 30 or r=5

Cool-down-
200:  25 scull with free kick/25 swim

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 swim

Warm-up Set-
12 x 25 pull @ 30 or r=5

Stroke Set A-
Stroke #1 (choose one stroke):

  • 400 @ 8:00 or r=60
    • alternate:  50 stroke drill/50 free
  • 4 x 50 kick @ 1:30 or r=10
    • stroke #1
  • 4 x 25 swim @ 40 or r=10
    • stroke #1

Stroke Set B-
Stroke #2 (choose another stroke):

  • 400 @ 8:00 or r=60
    • alternate:  50 stroke drill/50 free
  • 4 x 50 kick @ 1:30 or r=10
    • stroke #2
  • 4 x 25 swim @ 40 or r=10
    • stroke #2

Pull Set-
12 x 25 pull @ 30 or r=5

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
300 swim
300 pull

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

Warm-up Set B-
4 x 75 @ r=15
-50 kick/25 swim DPS

Speed/Pace Set-
800 swim:

  • 25 easy/25 fast
  • 50 easy/50 fast
  • 75 easy/75 fast
  • 100 easy/100 fast
  • 75 easy/75 fast
  • 50 easy/50 fast
  • 25 easy/25 fast

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

Cool-down-
200 choice

Total = 2500

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

April 30-May 4, 2012

by

Workouts off the beaten path: April 23-27, 2012

Workouts for April 23-27, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim
100 kick
200 [25 drill/25 swim]

Warm-up Set-
12 x 25 @ r=10
-25 scull/25 pull

Main Set-
2 x through:

400 pull @ 6:30 or r=30
-breathe 3/5/3 by 100’s

3 x 100 swim @ 1:50 or r=20
-descend times 1-3

6 x 50 swim @ 1:00 or r=15
-25 DPS/25 build

Cool-down-
100 swim

Total = 3000

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

Tuesday:  Stroke

Warm-up-
300 swim
200 kick
100 pull

Pull Set-
8 x 50 pull @ 1:10 or r=15
-25 breast/25 free

Fly Swim Set-
20 x 25 swim @ 40 or r=15
4 x through:
-3 strokes fly, easy free
-4 strokes fly, easy free
-5 strokes fly, easy free
-all fly
-all free

Combo Swim Set-
500 “long axis” swim:  50 back/50 free

Speed Set-
12 x 25 swim @ 45 or r=20
4 x through:
-DPS
-build
-fast

Cool-down-
200 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
500 choice

Main Set-
400 “combo” swim @ 7:00 or r=40
200 pull @ 3:30 or r=30
-breathe 3/5/3/5 by 50’s
4 x 50 swim @ 1:00 or r=15
-descend times 1-4

300 “combo” swim @ 5:30 or r=40
150 pull @ 2:30 or r=20
-breathe 3/5/3 by 50’s
3 x 50 swim @ 1:05 or r=20
-descend times 1-3

200 “combo” swim @ 4:00 or r=40
100 pull @ 1:45 or r=15
-breathe 3/5 by 50’s
2 x 50 swim @ 1:10 or r=25
-25 easy/25 fast

Stroke Count Set-
12 x 50 swim @ 1:10 or r=20
-choose one stroke for each set of 3 x 50
-golf score = time + # of strokes
-lowest score wins!

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
600 swim

Drill Set A-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-1 round each stroke

Main Set-
Milt Nelms Axis Swim
6 x through:

-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

Drill Set B-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-1 round each stroke

Cool-down-
250 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ r=10
-alt. 25 kick/25 swim, 25 drill/25 swim

Main Set-
3 x through:

4 x 50 swim @ r=10
#1=25 easy/25 fast
#2=25 fast/25 easy
#3=50 easy
#4=50 fast (90%)

2 x 50 swim (fast, 95%) @ r=30

1 x 100 swim (build) @ r=10

1 x 50 swim (easy) @ r=60

Cool-down-
150 choice

Total = 2500

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

April 23-27, 2012

by

Workouts off the beaten path: April 16-20, 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-
4 x 100 pull @ 1:45 or r=15
-moderately-fast tempo

2 x 200 pull @ 3:15 or r=15
-moderate effort

1 x 400 pull @ 6:30 or r=30
-DPS

1 x 400 swim @ 6:30 or r=30
-DPS

2 x 200 swim @ 3:15 or r=15
-moderate effort

4 x 100 swim @ 1:45 or r=15
-moderately-fast tempo

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim

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

IM Set A-
16 x 75 swim @ 1:40 or r=20
4 x through:
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free
-50 free/25 fly

IM Set B-
12 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

Warm-up Set-
5 x 50 drill @ 1:00 or r=10

Main Set-
5 x 50 swim @ 50 or r=5

extra 30 seconds rest

4 x 100 swim @ 1:40 or r=10

3 x 200 swim @ 3:20 or r=20

2 x 300 swim @ 5:00 or r=30

1 x 400 swim @ 6:30 or r=30

Cool-down-
100 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 choice

Main Set-
1 x 400 pull @ 6:45 or r=45
-breathe 3/5/5/3 by 100’s

16 x 25 kick @ 45 or r=10
-2 x 25 stroke
-2 x 25 choice

2 x 200 swim @ 4:15 or r=30
-50 stroke/50 free/50 stroke/50 free

8 x 50 kick @ 1:30 or r=15
-2 x 50 stroke
-2 x 50 choice

4 x 100 swim @ 2:00 or r=20
-50 stroke/50 free

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
6 x [25 swim/25 kick/50 drill]

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

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

Main Set A-
10 x 50 swim @ 1:00 or r=10-20
-odd 50’s:  best 200 pace + 1 second
-even 50’s:  easy

Recovery Set-
8 x 25 scull with free kick @ r=5

Main Set B-
10 x 25 swim @ 45 or r=20
-odd 25’s:  best 100 pace + 1 second
-even 25’s:  easy

Recovery-
2 x [25 scull/25 glide/25 pull]

Cool-down-
300 swim:  ascend pace by 100’s

Total = 2500

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

April 16-20, 2012

by

Workouts off the beaten path: April 9-13, 2012

Workouts for April 9-13, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
2 x 100 [25 drill/25 swim] @ r=15
4 x 50 pull @ r=10
8 x 25 [25 scull/25 pull] @ r=5

Main Set-

  • 1 x 300 swim @ 5:00 or r=30
  • 2 x 150 swim @ 2:30 or r=20
  • 4 x 75 swim @ 1:30 or r=15
  • 6 x 50 swim @ 55 or r=10
  • 4 x 75 swim @ 1:30 or r=15
  • 2 x 150 swim @ 2:30 or r=20
  • 1 x 300 swim @ 5:00 or r=30

Cool-down-
100 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
200 swim
200 [25 drill/25 swim]

Freestyle Set A-
16 x 50 swim or pull @ 55 or r=10
-breathe every 5th stroke

Freestyle Set B-
2 x 300 swim or pull @ 5:00 or r=30

Stroke Set A-
8 x 50 stroke @ 1:10 or r=20

Stroke Set B-
2 x 150 stroke @ r=30

Cool-down-
100 choice

Total = 2600

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

Wednesday:  Middle Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
12 x 50 swim @ 1:00 or r=15
-25 easy/25 build
-25 build/25 easy

Main Set-
2 x through [descend pace as swims get shorter]:
-1 x 300 swim @ 5:00 or r=30
-2 x 150 swim @ 2:30 or r=20
-4 x 75 swim @ 1:20 or r=10
-extra 40 seconds rest

Cool-down-
200 choice

Total = 3000

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

Thursday:  IM

Warm-up-
400 swim

Warm-up Set-
8 x 25 [25 drill/25 swim] @ r=10

IM Set A-

  • 1 x 200 IM @ 4:00 or r=30
  • 4 x 50 swim @ 1:10 or r=20
  • 25 fly/25 back
  • extra 30 seconds rest
  • 1 x 200 IM @ 4:00 or r=30
  • 4 x 50 swim @ 1:10 or r=20
  • 25 back/25 breast
  • extra 30 seconds rest
  • 1 x 200 IM @ 4:00 or r=30
  • 4 x 50 swim @ 1:10 or r=20
  • 25 breast/25 free

IM Set B-
24 x 25 swim @ 40 or r=10
-25 free/25 IM order

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
600 choice

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

Speed Set A-
8 x 100 swim @ 2:00 or r=20-30
#1/#5:  push 4th 25
#2/#6:  push 3rd 25
#3/#7:  push 2nd 25
#4/#8:  push 1st 25

Recovery-
8 x 25 swim or pull @ r=10

Speed Set B-
4 x 100 swim @ 2:10 or r=30-40
#1:  push 2nd 50
#2:  push 2nd and 3rd 25’s
#3:  push 1st 50
#4:  push 1st and 4th 25’s

Cool-down-
12 x 25 swim or pull @ r=10

Total = 2500

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

April 9-13, 2012

by

Workouts off the beaten path: April 2-6, 2012

Workouts for April 2-6, 2012

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

Main Set-
@ 20-40 seconds rest between swims:

  • 100
  • 200
  • 400
  • 800
  • 400
  • 200
  • 100

Cool-down-
100 choice

Total = 3100

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

Tuesday:  Individual Medley

Warm-up-
400 swim
4 x 50 kick @ r=10
-1 each stroke

Main Set-
8 x 25 fly @ 45 or r=15
-25 drill/25 swim

4 x 100 @ 2:15 or r=30
-25 fly/75 free

8 x 25 back @ 45 or r=15
-25 drill/25 swim

4 x 100 @ 2:15 or r=30
-25 fly/25 back/50 free

8 x 25 breast @ 45 or r=15
-25 drill/25 swim

4 x 100 IM @ 2:15 or r=30

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Middle Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Sets-
8 x 25 kick @ 45 or r=10
-fast feet on odd 25’s

8 x 25 swim @ 30 or r=10
-DPS

Main Set-
3 x through:

2 x 100 pull @ 1:45 or r=15
-breathe 3/5/3/5 by 25’s

4 x 50 swim @ 55 or r=10
-negative split

200 swim @ 3:30 or r=30
-build speed

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

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Kick Set-
6 x 50 kick @ 1:30 or r=10
-25 fly or breast/25 back or free

Main Set-
2 x through [choose 1 stroke each round]:

100 @ 2:15 or r=20
-25 drill/25 swim

75 @ 1:45 or r=20
-25 scull w/ free kick/25 swim

50 swim @ 1:30 or r=15
-build

25 swim @ 45 or r=10
-long & strong

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

Speed Set-
12 x 25 swim @ 30 or r=10
-with fins using fast feet

Cool-down-
6 x 50 swim @ 1:00 or r=15
-ascend times 1-6

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
2 x 50 swim @ r=10
200 kick
2 x 50 kick @ r=10

Warm-up Set-
4 x 75 @ 1:40 or r=20
-25 drill/25 DPS/25 build

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

100 easy

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

100 easy

4 x 50 swim @ 1:30 or r=45
-all 50’s fast!

Cool-down-
200 choice

Total = 2500

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

April 2 to 6, 2012