Tag Archives: sprint-based

by

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

by

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

Workouts for March 11-15, 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 kick @ r=10
-build each 25 to fast feet

Main Set-
4 x through:

  • 400 swim @ 6:30 or r=30
    • descend times 1-4
  • 4 x 25 swim @ 30 or r=10
    • fast tempo
  • extra 30 seconds rest

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
300 choice

Warm-up Set A-
6 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 (continuous):

  • 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
    • 1st round: fly
    • 2nd round: back
    • 3rd round: breast
    • 4th round: free
  • 1 x 100 IM @ 2:20 or r=30

Cool-down-
12 x 25 @ r=5
-1 x 25 scull with kick/2 x 25 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

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

Main Set-
2 x through:

  • 1 x 100 pull @ 1:45 or r=15
  • 1 x 200 swim @ 3:30 or r=30
    • negative split
  • 1 x 100 pull @ 1:45 or r=15
  • 2 x 150 swim @ 2:30 or r=15
    • descend times 1-2
  • 1 x 100 pull @ 1:45 or r=15
  • 4 x 100 swim @ 1:45 or r=15
    • descend times 1-4

Cool-down-
100 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 swim

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

Kick Set-
4 x 75 kick @ 2:00 or r=20
-build speed within each 75

Stroke Set A-
4 x 50 stroke drill @ 1:10 or r=15

Stroke Set B-
4 x 150 stroke @ 3:20 or r=30
-descend times 1-4

Breath Control Set A-
4 x 25 swim @ 50 or r=20
-3, 2, 1, 0 breaths!

Breath Control Set B-
400 swim:  fast in and out of turns, easy between

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint-Based

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

Warm-up Set A-
8 x 50 @ 1:05 or r=10
-25 drill/25 swim

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

Main Set-

  • 4 x 25 swim @ 1:00 or r=45
    • 100 race pace
  • 4 x 50 [25 drill/25 swim] @ 1:10 or r=20
    • moderate pace
  • 1 x 300 swim or pull @ 5:30 or r=60
    • easy pace
  • 4 x 50 swim @ 1:30 or r=45
    • 200 race pace
  • 4 x 25 drill @ 45 or r=15
    • moderate pace
  • 1 x 300 swim or pull
    • easy pace

Total = 2500

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

March 11-15, 2013

by

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

by

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
        • 400 pull @ 6:30 or r=30
  • 50 kick @ 1:30 or r=20
    • 200 swim @ 3:30 or r=30
          • 500 pull @ 8:00 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

by

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

by

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

by

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

by

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

by

Workouts off the beaten path: January 14-17, 2013

Workouts for January 14-18, 2013

Here is the weekly pattern of workout posts for 2013 (comments are encouraged as this schedule is flexible):

  • Mondays:  distance freestyle/pace
  • Tuesdays:  IM
  • Wednesdays:  mid-distance freestyle/pace
  • Thursdays:  swim clinic
  • Fridays:  sprint-based

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 pull
200 kick

Main Set-
2nd repeat faster than 1st repeat:

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

Drill Set-
12 x 25 @ r=5
-25 scull/25 glide stroke/25 pull

Cool-down-
100 swim

Total = 3000

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

Tuesday:  IM

Warm-up-
300 swim

Main Set-
4 x through (1 round each stroke, IM order):

  • 2 x 25 kick @ 45 or r=10
  • 2 x 50 [25 drill/25 swim] @ 1:15 or r=15
  • 2 x 100 swim @ 2:15 or r=30
    • round 1:  25 fly/25 free/25 fly/25 free
    • round 2:  25 back/25 free/25 back/25 free
    • round 3:  25 breast/25 fr/25 breast/25 free
    • round 4:  100 IM
  • 2 x 100 pull @ 1:45 or r=15
    • freestyle breathing 3/5 by 25’s
  • extra 30 seconds rest between rounds

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
300 swim

Warm-up Set-
8 x 25 scull with freestyle kick @ r=5

Main Set-
Swim as one continuous set:

  • 1 x 300 pull @ 5:15 or r=45
    • moderate effort, breathe 3/5/3 by 100’s
  • 2 x 150 swim @ 2:45 or r=30
    • negative split each 150
  • 4 x 75 kick @ 2:00 or r=30
    • push 2nd 25 of each 75
  • 6 x 50 swim @ 1:00 or r=15
    • descend times 1-3, 4-6
  • 4 x 75 kick @ 2:00 or r=30
    • push 2nd 25 of each 75
  • 2 x 150 swim @ 2:45 or r=30
    • negative split each 150
  • 1 x 300 pull @ 5:15 or r=45
    • moderate effort, breathe 3/5/3 by 100’s

Drill Set-
8 x 25 choice of drills @ 45 or r=15

Cool-down-
200 swim

Total = 3000

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

Thursday:  Swim Clinic

Recently, I was asked, “what exactly is a Milt Nelms’ Axis Swim?”  Here was my response:

Good question! Milt Nelms is a swim coach currently living in Australia, last I heard. I coached with Milt in the early 1990′s when he collaborated with Bill Boomer (the Axis Theory of Swimming). You might say that Milt was an effective “translator” of the ideas espoused by Dr. Boomer. One of Boomer’s ideas was that freestyle and backstroke are swum on a vertical axis and that fly and breaststroke are swum on a horizontal axis. Milt developed this set during the time we coached together at Willamalane Swim Club in Springfield, OR. The purpose of the swim is to continuously switch from vertical axis to horizontal axis in one set. You might glean further information by watching “The Boomer Chronicles” a series of videos taped in 2000.

Putting this theory into practice:

When I’m teaching this concept to my swimmers I use the following analogy:  Pretend you have a javelin stuck straight down your core, jutting out from the center of the top of your head.  As you swim your body rotates around this long axis, or javelin, if you will.  Toes point to one end of the pool, javelin tip orients to opposite end.  The idea is to keep your entire body in a long, firm line, including your head, even as you roll your body to breathe.

With this image vivid in your mind:

Swim 4 x 25 freestyle @ r=10 (easy-moderate)
Swim 4 x 25 backstroke @ r=15 (easy-moderate)

The fastest long-axis swimmers keep with their bodies in a straight line, on the axis.  Also, there is neither movement along the horizontal axis nor any up/down movements; all parts are focused on straight forward movement along the line.

Common Stroke Flaws:

Hands that enter across the center line (i.e., crossing over the body’s center line upon entry) force the hips off the line in a counter balancing fashion.  Heads that return too deeply to the water after a breath cause movement off the line:  the body bounces back up in reaction to the head being forced down and off the line.

Drills to reinforce the long axis:

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

Drills
+++++++++++++++++++++++++

Friday:  Sprint-Based

Warm-up-
400 choice, 8 x 25 build @ r=10

Warm-up Set-
4 x 100 swim @ 2:00 or r=30
-push 4th 25
-push 3rd 25
-push 2nd 25
-push 1st and 4th 25’s

Pull Set-
400 pull:  breathe every 3rd stroke

Main Set-
4 x through:

  • 4 x 50 swim @ 1:30 or r=45
    • maximum speed on 1st 12.5, easy 37.5
    • maximum speed on 1st 25, easy 25
    • maximum speed on 1st 37.5, easy 12.5
    • maximum speed on 50
  • 1 x 100 easy @ 3:00

Total = 2600

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

January 14-18, 2013