Tag Archives: sprint-based

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Workouts off the beaten path: May 27-31, 2013

Workouts for May 27-31, 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-
    • 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:  IM

  • Warm-up-
    • 200 swim
    • 100 kick
    • 100 pull
  • Warm-up Set-
    • 16 x 25 swim @ 40 or r=15
      • 4 x through:
        • 4 breaths
        • 3 breaths
        • 2 breaths
        • 1 breath
  • Main Set-
    • 4 x through (1 round each stroke):
      • 25 swim @ 45 or r=15
        • 50 kick @ 1:30 or r=15
          • 75 [25 drill/25 swim/25 drill] @ 1:45 or r=15
            • 100 [50 stroke/50 free] @ 2:00 or r=30
          • 75 [25 swim/25 drill/25 swim] @ 1:45 or r=15
        • 50 kick @ 1:30 or r=15
      • 25 swim @ 45 or r=15
  • Cool-down-
    • 100 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-
    • 9 x 50 pull @ 55 or r=10
      • breathe 3/5/7 by 50’s
  • Cool-down-
    • 150 choice

Total = 3000

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

Thursday:  Swim Clinic

Topic:  Rope Drill (or Swimming on the Line)

  • What:
    • This drill simulates how the body moves past the point where the hand catches the water
    • This drill improves ability to catch hold of water, facilitates gliding, and encourages rolling on the long axis.
  • Set-up:
    • Secure a rope (about ½” in diameter) the length of the pool, on or below the surface of the water.  An easy way is to tie the ends of the rope to the hooks that the lane line connects to (if you leave the lane line in, the rope should be positioned diagonally).
  • How:
    • Place yourself above the rope with your long axis aligned along the rope.
    • Recover right-arm over water, grab rope, and pull your body along, recover left-arm over the water, grab rope, and pull your body along; you will be pulling (not kicking) your body arm-over-arm along the rope.
    • Your goal is to grab the rope as far in front as possible, then pull yourself hard enough so you get a glide before grabbing the rope with the other hand.
    • Your goal is also to keep the rope underneath your body and on the long axis (i.e., the less you disturb the rope, the more you are swimming on a long axis).
  • Practice:
    • Swim 10 x 50:  first length is on the rope, second length is off the rope.
    • Notice the difference in your stroke as you swim the second length.

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 200 [25 kick/25 swim]
    • 4 x 50 @ r=10
      • 25 drill/25 swim
    • 8 x 25 swim @ r=10
      • 25 DPS/25 build
  • Warm-up Set-
    • 300 pull, breathe 3/5/3 by 100’s
  • 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 27-31, 2013

by

Workouts off the beaten path: May 20-24, 2013

Workouts for May 20-24, 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 @ 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
  • IM Set A-
    • 1 x 300 IM @ 5:30 or r=45
    • 4 x 50 [25 fly/25 back] @ 1:10 or r=20
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 [25 back/25 breast] @ 1:10 or r=20
    • 1 x 100 IM @ 2:15 or r=30
    • 4 x 50 [25 breast/25 free] @ 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 @ 1:05 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 in 300, 100 should be faster than 100 split in 200, 50 should be faster than 50 split in 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-
    • 12 x 50 @ 1:10 or r=15
      • 25 drill/25 swim
      • 4 x [2 x 50 stroke/1 x 50 free]
  • 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-
    • 300 pull:  breathe 3/5/7/5 by 50’s
  • Stroke Set C-
    • 24 x 25 swim @ 40 or r=10-15
      • 2 x 25 stroke/1 x 25 free
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 400 swim
    • 4 x 50 @ r=10
      • 25 DPS/25 build
  • 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 swim @ 1:00 or r=15
        • negative split
      • 4 x 25 swim @ 45 or r=20
        • moderate – hard effort
      • 4 x 25 kick @ 45 or r=15
        • build
      • 1 x 100 swim @ 3:00
        • easy effort
  • Cool-down-
    • 100 swim

Total = 2500

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

May 20-24, 2013

by

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

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Workouts off the beaten path: May 6-10, 2013

Workouts for May 6-10, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 100 kick
    • 8 x 25 @ r=10
      • 25 drill/25 swim
  • Main Set-
    • 2 x through:
      • 1 x 400 swim @ 6:30 or r=30
        • moderate pace
      • 2 x 200 swim @ 3:20 or r=20
        • faster pace than 400
      • 4 x 100 swim @ 1:40 or r=10
        • faster pace than 200’s
      • extra 30 seconds rest
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 500 choice
  • Kick 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-
    • 400 swim
    • 200 kick
  • Main Set-
    • 1 x 400 pull @ 7:00 or r=60
      • breathe 3/3/5/3 by 100’s
    • 4 x 100 swim @ 1:45 or r=15
      • descend times 1-4
    • 1 x 300 pull @ 5:15 or r=45
      • breathe 3/5/3 by 100’s
    • 4 x 75 swim @ 1:30 or r=15
      • descend times 1-4
    • 1 x 200 pull @ 3:30 or r=30
      • breathe 3/5/7/5 by 50’s
    • 4 x 50 swim @ 60 or r=15
      • descend times 1-4
    • 1 x 100 pull @ 1:45 or r=15
      • breathe 3/5/7/5 by 25’s
    • 4 x 25 swim @ 30 or r=10
      • descend times 1-4
  • Speed Set-
    • 12 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Swim Clinic

Topic:  Drag Forces – Part One

Water is 1000 x denser than air.  Swimmers must push streams of water molecules out of their way to open holes in the water for their bodies to pass through.  As they do this, swimmers encounter “resistive drag.”  Resistive drag holds swimmers back and is directly proportional to the turbulence created.

When smooth water is interrupted, turbulence results.  Water that is less turbulent creates less resistance for swimmers.  Conversely, turbulent water creates more resistance.  One sign of turbulence is the presence of air bubbles.

How to minimize drag:

  • Minimize the space you take up in the water (i.e., improve horizontal and lateral body alignment).
  • Tips to improve horizontal alignment:
  • Practice floating – float in a streamlined position on front or back, notice the longer you get the more horizontal your body becomes.
  • Keep your kick about 8″ in diameter; don’t kick deeper, higher, or wider than necessary.
  • Imagine swimming through the water, not over it.
  • Tips to improve lateral alignment:
  • Rotate your entire body as one unit, as if you were swimming with a skewer down the center of your body.
  • Practice swimming in a 1-foot diameter tube.

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

Friday:  Sprint-Based

  • Warm-up-
    • 400 swim
    • 8 x 25 drill @ r=10
  • Warm-up Set-
    • 12 x 25 pull @ 30 or r=5
  • Main Set-
    • 4 x through (add fins for rounds 3 and 4):
      • 2 x 75 @ 1:30 or r=15
        • 50 drill/25 build
      • 2 x 50 @ 1:10 or r=20
        • 25 DPS/25 fast
      • 2 x 25 swim @ 40 or r=20
        • all fast
      • extra 60 seconds rest
  • Recovery Set-
    • 12 x 25 pull @ 30 or r=5
  • Cool-down-
    • 100 choice

Total = 2500

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

May 6-10, 2013

by

Workouts off the beaten path: April 29-May 3, 2013

Workouts for April 29 – May 3, 2013

***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 @ 1:45 or r=15
        • descend times 1-3
      • 6 x 50 swim @ 1:00 or r=15
        • 25 DPS/25 build
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim, 200 kick, 200 pull
  • IM Set A-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke, reverse IM order
  • IM Set B-
    • Milt Nelms Axis Swim
      • 6 x through:
        • 25 back
        • 25 fly
        • 25 back
        • 25 breast
        • 25 free
        • 25 free
        • 25 free
  • IM Set C-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke, IM order
  • Cool-down-
    • 250 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Main Set-
    • 400 swim @ 6:30 or r=30
      • moderate pace
    • 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 swim @ 5:00 or r=30
      • faster pace than 400
    • 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 swim @ 3:30 or r=30
      • faster pace than 300
    • 100 pull @ 1:45 or r=15
      • breathe 3/5 by 50’s
    • 2 x 50 swim @ 1:05 or r=20
      • 25 easy/25 fast
  • Swim Golf-
    • 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:  Stroke

  • Warm-up-
    • 300 swim
    • 200 kick
    • 100 pull
  • Warm-up Set-
    • 8 x 50 pull @ 1:10 or r=15
      • 25 breast/25 free
  • Stroke Set A-
    • 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
  • Stroke Set B-
    • 500 “combo” swim:  50 stroke/50 free
  • Stroke Set C-
    • 12 x 25 swim @ 45 or r=20
      • 4 x through:
        • DPS
        • build
        • fast
  • Cool-down
    • 200 swim

Total = 2500

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

Friday:  Sprint-Based

  • 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 29-May 3, 2013

by

Workouts off the beaten path: April 22-26, 2013

Workouts for April 22-26, 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-
    • 4 x 100 pull @ 1:45 or r=15
      • descend times 1-4
    • 2 x 200 swim @ 3:15 or r=15
      • negative split
    • 1 x 400 pull @ 6:30 or r=30
      • breathe 3/5/3/5 by 100s
    • 1 x 400 swim @ 6:30 or r=30
      • breathe every 3rd stroke
      • negative split
    • 2 x 200 pull @ 3:15 or r=15
      • negative split
    • 4 x 100 swim @ 1:45 or r=15
      • descend times 1-4
  • 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
    • 2 x through:
      • 50 fly/25 back
      • 50 back/25 breast
      • 50 breast/25 free
      • 50 free/25 fly
      • 25 fly/50 back
      • 25 back/50 breast
      • 25 breast/50 free
      • 25 free/50 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-
    • 1 x 400 swim @ 6:30 or r=30
      • build
    • 2 x 300 swim @ 5:00 or r=30
      • descend times 1-2
    • 3 x 200 swim @ 3:20 or r=20
      • descend times 1-3
    • 4 x 100 swim @ 1:40 or r=10
      • descend times 1-4
    • 5 x 50 swim @ 55 or r=10
      • descend times 1-5
  • Cool-down-
    • 100 choice
  • Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 choice
  • Pull Set-
    • 1 x 400 pull @ 6:45 or r=45
      • breathe 3/5/3/5 by 50’s
  • Kick Set A-
    • 16 x 25 kick @ 45 or r=10
      • 2 x 25 stroke
      • 2 x 25 choice
  • Swim Set A-
    • 2 x 200 swim @ 4:15 or r=30
      • 50 stroke/50 free/50 stroke/50 free
  • Kick Set B-
    • 8 x 50 kick @ 1:30 or r=15
      • 2 x 50 stroke
      • 2 x 50 choice
  • Swim Set B-
    • 4 x 100 swim @ 2:00 or r=20
      • 50 stroke/50 free
  • Cool-down-
    • 100 choice
  • Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 6 x [25 swim/25 kick/50 drill]
    • 4 x [25 scull/25 pull] @ r=5
  • Warm-up Set-
    • 12 x 25 @ 40 or r=10
      • 25 drill/25 build
  • Sprint Set A-
    • 10 x 50 swim @ 1:10 or r=20-30
      • odd 50’s:  best 200 pace + 1 second
      • even 50’s:  easy
  • Recovery-
    • 4 x [25 scull with free kick/25 swim] @ r=5
  • Sprint Set B-
    • 10 x 25 swim @ 50 or r=20-30
      • 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 22-26, 2013

by

Workouts off the beaten path: April 15-19, 2013

Workouts for April 15-19, 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 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:  IM

  • Warm-up-
    • 400 swim
    • 200 kick IM
  • Warm-up Sets-
    • 8 x 25 [25 drill/25 swim] @ r=10
    • 1 x 200 pull:  breathe 3/5 by 25’s
  • Main Set-
    • 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-
    • 8 x 25 swim @ 40 or r=10
    • 100 IM order
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • 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 200 swim @ 3:30 or r=30
      • 2 x 100 swim @ 1:50 or r=20
      • 4 x 50 swim @ 1:00 or r=15
      • 8 x 25 swim @ 30 or r=5-10
      • extra 60 seconds rest
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 [25 drill/25 swim]
    • 200 [50 kick/50 swim]
  • Warm-up Set-
    • 4 x 50 pull @ 55 or r=10
      • breathe every 5th stroke
  • Stroke Set A-
    • 4 x 200 swim @ 4:00 or r=30
      • 200 free
      • 50 free/50 stroke/50 free/50 stroke
      • 200 free
      • 50 stroke/50 free/50 stroke/50 free
  • Stroke Set B-
    • 8 x 50 stroke @ 1:10 or r=20
      • descend times 1-4, 5-8
  • Stroke Set C-
    • 16 x 25 swim @ 40 or r=10
      • descend times 1-4, 5-8, 9-12, 13-16
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 600 choice
  • Warm-up set-
    • 8 x 25 build @ r=10
  • Sprint Set A-
    • 8 x 100 swim @ 2:00 or r=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
  • Sprint Set B-
    • 4 x 100 swim @ 2:10 or r=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 15-19, 2013

by

Workouts off the beaten path: April 8-12, 2013

Workouts for April 8-12, 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-
4 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-

  • 100 @ 1:45 or r=15
  • 200 @ 3:30 or r=30
  • 400 @ 6:30 or r=30
  • 800 @ 13:00 or r=60
  • 400 @ 6:30 or r=30
  • 200 @ 3:30 or r=30
  • 100 @ 1:45 or r=15

Cool-down-
100 choice

Total = 3100

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

Tuesday:  IM

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

Main Set-

  • 8 x 25 breast @ 45 or r=15
    • 25 drill/25 swim
  • 4 x 100 @ 2:15 or r=30
    • 50 free/25 breast/25 free
  • 8 x 25 back @ 45 or r=15
    • 25 drill/25 swim
  • 4 x 100 @ 2:15 or r=30
    • 25 free/25 back/25 breast/25 free
  • 8 x 25 fly @ 45 or r=15
    • 25 drill/25 swim
  • 4 x 100 IM @ 2:15 or r=30

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Sets-

  • 8 x 25 kick @ 45 or r=10
    • 25 build kick/25 fast feet
  • 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 @ 3:45 or r=45
    • build speed

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

Total = 3000

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

Thursday:  Swim Clinic

Breaststroke Clinic!

Common Errors:

  • Breathing too early – breathing should occur during in-sweep of hands (as opposed to during out-sweep).
  • Pulling knees under hips – it’s all about streamlining!  Try kicking against the side of the pool.  Concentrate on bringing heels up instead of knees up.
  • Pulling back with elbows – try to keep your hands in front of your nose, or your hands in front of your shoulders.
  • Starting out-sweep of pull too early – a good rule of thumb is to begin out-sweep of pull as feet come together at finish of kick; this may involve some gliding (often under-rated)!

Key Drills:

  • Cobra drill – breaststroke with flutter kick, breathe during in-sweep.  This is an excellent timing drill.
  • No-arm breaststroke – breaststroke with arms at sides, breathe every stroke, lift to breathe as you lift heels, return face to water as you finish kick (“up together, down together”).  This is a first-rate timing drill.
  • 3-2-1 glide – 25 breaststroke with a 3-second glide, 25 breaststroke with a 2-second glide, 25 breaststroke with a 1-second glide.  This is also a fine timing drill.
  • Breaststroke scull set (borrowed from Bill Sweetenham) – in prone position and flutter kicking perform 8 top sculls, 8 middle sculls, 8 “wide” sculls (scull at corners), and swim breaststroke.  This is a great drill to do in meet warm-ups as it enhances feel better than anything else I’ve tried.

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

Friday:  Sprint-Based

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 8-12, 2013

by

Workouts off the beaten path: April 1-5, 2013

Workouts for April 1-5, 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-
10 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-
1000 swim:

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

Drill Set-
10 x 50 @ 1:00 or r=15

  • 2 x 25 single-arm free/25 swim
  • 2 x 25 10-beat free/25 swim
  • 2 x 25 catch-up free/25 swim
  • 2 x 25 human stroke (“long dog”)/25 swim
  • 2 x 25 “10-10-3″/25 swim

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

Cool-down-
150 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 choice

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

Warm-up Set B-
12 x 25 @ 45 or r=10
-25 kick/25 drill/25 swim

IM Set A-
4 x through (continuously):

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

IM Set B-
4 x through:

  • 1 x 50 swim @ 1:10 or r=15
    • IM order
  • 1 x 100 IM @ 2:15 or r=30

Cool-down-
100 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-

  • 8 x 75 swim @ 1:30 or r=15
    • descend times 1-4, 5-8
  • 8 x 25 kick @ 45 or r=10
    • all fast
  • 6 x 75 swim @ 1:30 or r=15
    • descend times 1-3, 4-6
  • 6 x 25 kick @ 45 or r=10
    • all fast
  • 4 x 75 swim @ 1:30 or r=15
    • descend times 1-4
  • 4 x 25 kick @ 45 or r=10
    • all fast
  • 2 x 75 swim @ 1:30 or r=15
    • descend times 1-2
  • 2 x 25 kick @ 45 or r=10
    • all fast

Cool-down-
200 choice

Total = 3000

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

Thursday:  Swim Clinic

I received the following questions about cooling-down:

Is there some rule of thumb for cool-down distance/time?  Does it vary for age/Masters swimmers?  The purpose of such a long cool down is getting rid of lactic acid, right?

Unfortunately, there is not a ton of information to be found about this topic, but I did come across two excellent articles that address this swimmer’s questions.

Swimming and the Art of Recovery (http://nycaquaticclub.com/The Art of Recovery.pdf) provides information about five facets of optimal recovery, including a section on cooling-down.  Recommendations from this author, although not specific for masters swimmers, suggest:

  • 25 minutes of easy swimming (heart rate at 120-130 bpm) following a 50 or 100
  • 20 minutes of easy-moderate swimming (heart rate at 130-140 bpm) following a 200-500
  • 10-15 minutes of moderate swimming (heart rate at 140-150 bpm) following 500+

Top 10 Training Tips for Masters Swimmers by Peter Reaburn, PhD (http://assets.imgstg.com/assets/console/document/documents/Top 10…) argues that “we appear to need longer to recover and longer to adapt to training” which suggests that masters swimmers should, at minimum, heed the guidelines above.  That said one could end up cooling-down more than an average workout length.  My suggestion is to follow a race with some easy swimming, at least 10 minutes (that’s what I recommend to my age-group swimmers).

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

Friday:  Sprint-Based

Warm-up-
4 x 75 [25 drill/50 swim] @ r=10
6 x 50 [25 kick/25 swim] @ r=10

Warm-up Set-
12 x 25 @ r=5
-25 scull with flutter kick/25 build

Main Set-
3 x through:

  • 2 x 75 swim @ 1:30 or r=20
    • 50 DPS/25 build
  • 2 x 50 swim @ 1:00 or r=15
    • negative split
  • 2 x 25 swim @ 30 or r=10
    • fast
  • 1 x 100 swim @ 3:00 or r=60
    • easy

Cool-down-
400 choice

Total = 2500

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

April 1-5, 2013

by

Workouts off the beaten path: March 25-29, 2013

Workouts for March 25-29, 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 100’s
  • 16 x 25 swim @ 30 or r=5
    • every 4th 25 fast (max. 2 breaths)
  • 2 x 200 swim or pull @ 3:15 or r=15
    • push the pace on even 50’s
  • 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 swim

Warm-up Set-
3 x through:

  • 4 x 50 [25 drill/25 build] @ 1:05 or r=15
    • reverse IM order
  • 1 x 100 free @ 2:00 or r=30
    • 1st 1/3 of each length underwater

Main Set-
4 x through:

  • 3 x 75 swim @ 1:40 or r=20
    • 50 fly/25 back
    • 50 back/25 breast
    • 50 breast/25 free
  • 1 x 25 easy @ 1:00 or r=30

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
2 x through:

  • 2 x 50 [25 drill/25 build] @ r=10
  • 4 x 25 [DPS:  descend stroke count 1-4] @ r=10

Main Set-

  • 1 x 400 pull @ 7:00 or r=60
    • breathe 3/5/3/5 by 100’s
  • 4 x 100 swim @ 1:45 or r=15
    • descend times 1-4
  • 1 x 300 pull @ 5:15 or r=45
    • breathe 3/5/7 by 100’s
  • 3 x 100 swim @ 1:45 or r=15
    • descend times 1-3
  • 1 x 200 pull @ 3:30 or r=30
    • breathe 3/5/3/5 by 50’s
  • 2 x 100 swim @ 1:45 or r=15
    • descend times 1-2
  • 1 x 100 pull @ 1:45 or r=15
    • breathe 3/5/7/5 by 25’s
  • 1 x 100 swim @ 1:45 or r=15
    • moderate-hard effort

Cool-down-
200 choice

Total = 3000

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

Thursday:  Swim Clinic

Last week I had the privilege of taking a team to the Senior Sectional meet in Federal Way, Washington (March 13-17).  The highlight, for many of us, was watching last Summer’s Olympic standout, Missy Franklin (Colorado Stars).  Here’s what I learned:

It’s all about the cool-downs.  Missy cooled-down after every swim.  She swam prelims and finals of 6 events, plus 4 relays:  that means 16 races, 16 cool-downs.  After her 100 backstroke final she swam 25 minutes, continuously; I know because I timed it!  Despite the ever-present group of swimmers wishing for photographs and signatures, Missy stuck to her habits and cooled-down.  That takes discipline.  I surmise that Missy’s cool-downs are probably longer than many swimmers’ warm-ups.

Her starts:  nothing fancy; it even seemed that she entered the water rather quicker than she needed to, like she could have spent more time in the air before entering the denser water.  However, once she entered the water her acceleration was noticeably quicker than any other swimmer.  The probable reason for this was streamlining.  Missy kept her body (fingers, hands, arms, head, torso, legs, feet, toes) in a tighter and straighter streamline than any other swimmer.

Her turns:  quick and efficient.  Her push-offs were horizontal, fast, and she usually surfaced about a body-length past the flags.  What was most amazing was her trajectory from the wall:  she pushed off horizontally and reached the surface gradually.  She appeared to swim (and turn) within an area not greater than 2 feet (i.e., from surface to 2-feet deep).

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

Friday:  Sprint-Based

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 75 @ 1:40 or r=15
-25 kick/25 drill/25 swim

Stroke Count Set-
12 x 25 swim @ 45 or r=15
#1:  relaxed pace, count strokes
#2:  faster pace, aim for same stroke count
#3:  fastest pace, aim for same stroke count

Recovery-
100 choice

Main Set-

  • 4 x 25 swim [max. effort] @ r=20
  • 1 x 200 swim [easy]
  • 4 x 25 swim [max. effort] @ r=20
  • 1 x 200 swim [easy]
  • 4 x 25 swim [max. effort] @ r=20

Cool-down-
200 choice

Total = 2500

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

March 25-29, 2013