Tag Archives: Strokes

by

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

Workouts for June 17-21, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
    • 200 swim
  • Warm-up Set-
    • 2 x through:
      • 2 x 25 kick @ r=10
      • 2 x 50 [25 drill/25 swim] @ r=10
      • 2 x 75 [25 scull with kick/25 drill/25 swim] @ r=20
  • Main Set-
    • 3 x 500 @ r=45
      • #1:  pull with buoy and band
      • #2:  pull with buoy
      • #3:  swim
  • Cool-down-
    • 100 easy

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
    • 100 back kick
    • 100 IM drill
  • Warm-up Set-
    • 2 x 300 pull @ 4:45 or r=15
      • breathe 3/5/3/7/3/5 by 50’s
  • Main Set-
    • 8 x 75 swim @ 1:30 or r=20
      • 2 x through:
        • 25 fly/50 free
        • 25 back/50 free
        • 25 breast/50 free
        • 25 fly/25 back/25 breast
  • Speed Set-
    • 20 x 25 swim with fins @ 45 or r=20
      • 15 meters (or yards) fast underwater dolphin kick/10 meters (or yards) easy swim
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 3 x [200 swim, 100 kick]
  • Warm-up Set-
    • 4 x 75 pull @ 1:30 or r=15
      • breathe 3/5/3 by 25’s
    • 4 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
    • 4 x 25 pull @ 30 or r=5
      • breathe 3/5 by 25’s
  • Main Set-
    • 4 x 150 swim @ 2:45 or r=30
      • descend times 1-4
    • 4 x 100 swim @ 1:45 or r=15
      • descend times 1-4
    • 4 x 50 swim @ 60 or r=15
      • same pace as 4th 100
    • 4 x 25 swim @ 30 or r=5-10
      • all fast
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 4 x [100 swim, 50 kick]
  • Warm-up Set A-
    • 400 pull:  breathe 3/5/3/7 by 50’s
  • Warm-up Set B-
    • 4 x 50 stroke drill @ r=10
  • Main Set-
    • 3 x 100 @ 2:00 or r=20
      • 25 stroke/75 free
    • 3 x 100 @ 2:10 or r=20
      • 50 stroke/50 free
    • 3 x 100 @ 2:20 or r=20
      • 75 stroke/25 free
    • 3 x 100 @ 2:30 or r=20
      • 100 stroke
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 400 swim
    • 200 kick
    • 2 x 75 [25 kick/25 drill/25 swim] @ r=15
    • 100 [25 scull with free kick/25 swim]
  • Sprint Set A-
    • 150 fast @ 2:30 or r=20
  • Recovery-
    • 300 easy swim
  • Sprint Set B-
    • 2 x 75 fast @ 1:30 or r=30
  • Recovery-
    • 300 easy swim
  • Sprint Set C-
    • 2 x 50 fast @ 60 or r=20
  • Recovery-
    • 300 easy swim
  • Sprint Set D-
    • 2 x 25 fast @ 40 or r=20
  • Cool-down-
    • 300 easy swim

Total = 2500

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

June 17-21, 2013

by

Workouts off the beaten path: June 10-14, 2013

Workouts for June 10-14, 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-
    • 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
  • Stroke 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
  • Stroke Set A-
    • 2 x 300 swim @ 5:30 or r=30
      • 100 free/100 stroke/100 free
  • Stroke Drill Set B-
    • 8 x 25 @ 45 or r=15
      • 25 cobra/25 breast
      • 25 single-arm fly/25 fly
      • repeat sequence
  • Stroke Set B-
    • 4 x 150 swim @ 3:00 or r=20
      • 50 free/50 stroke/50 free
  • Stroke 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-Based

  • 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 10-14, 2013

by

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

Workouts for June 3-7, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
    • 100 drill
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 5/3 on odd 50’s
      • breathe 3/5 on even 50’s
  • Main Set-
    • 20 seconds rest between swims; keep heart rate at 120-150 BPM:
      • 25
      • 50
      • 100
      • 200
      • 400
      • 200
      • 100
      • 50
      • 25
  • Kick Set-
    • 8 x 25 kick @ 45 or r=10
      • descend times 1-4, 5-8
  • Pace Set-
    • 8 x 50 @ 1:00 or r=15
      • negative split
  • Cool-down-
    • 150 easy swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 300 swim
  • Warm-up Set-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • reverse IM order
  • Main Set-
    • 400 pull @ 7:00 or r=60
      • breathe 3/5/3/5 by 100’s
    • 4 x 50 swim @ 1:10 or r=20
      • 25 fly/25 back
    • 300 pull @ 5:15 or r=45
      • breathe 3/5/3 by 100’s
    • 4 x 50 swim @ 1:10 or r=20
      • 25 back/25 breast
    • 200 pull @ 3:30 or r=30
      • breathe 3/5/3/5 by 50’s
    • 4 x 50 swim @ 1:10 or r=20
      • 25 breast/25 free
    • 100 pull @ 1:45 or r=15
      • breathe 3/5 by 25’s
    • 4 x 50 swim @ 1:10 or r=20
      • IM order
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 600 choice
  • Main Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
    • 4 x 25 swim @ 40 or r=15
      • faster-than-normal tempo
    • 4 x 100 pull @ 1:45 or r=15
      • breathe 3/5/3/5 by 25’s
    • 4 x 25 swim @ 40 or r=15
      • faster-than-normal tempo
    • 2 x 200 pull @ 3:20 or r=20
      • breathe 3/5/3/5 by 50’s
    • 4 x 25 swim @ 40 or r=15
      • faster-than-normal tempo
    • 1 x 400 pull @ 6:40 or r=40
      • breathe 3/5/3/5 by 100’s
    • 4 x 25 swim @ 40 or r=15
      • faster-than-normal tempo
  • Speed Set-
    • 8 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 200 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 4 x [25 swim/25 drill/25 kick]
  • Warm-up Sets-
    • 4 x 50 @ 1:10 or r=15
      • 25 kick/25 swim
    • 4 x 50 @ 1:10 or r=15
      • 25 drill/25 swim
    • 4 x 50 @ 1:10 or r=15
      • 25 scull with free kick/25 swim
  • Main Set-
    • 3 x through:
      • 1 x 50 drill @ 1:15 or r=20
        • stroke
      • 1 x 100 swim @ 2:15 or r=30
        • 25 stroke/25 free
      • 1 x 200 pull @ 3:30 or r=30
        • breathe 3/5/3/5 by 50’s
      • 1 x 100 swim @ 2:15 or r=30
        • 50 stroke/50 free
      • 1 x 50 swim @ 1:15 or r=20
        • stroke
  • Cool-down-
    • 100 swim

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 4 x 50 [25 drill/25 swim] @ r=10
    • 8 x 25 [25 scull/25 pull] @ r=5
  • Main Speed Set-
    • 3 x through:
      • 2 x 25 kick @ 45 or r=10
        • fast feet!
      • 3 x 50 swim @ 1:00 or r=15
        • descend times 1-3
      • 4 x 75 swim @ 1:45 or r=30
        • build each 75 to race pace
  • Speed Set B-
    • 4 x BTF’s:
      • B=breakout with 3 strokes fast
        • ~20 seconds rest
      • T=fast turn
        • ~20 seconds rest
      • F=fast finish
        • ~40 seconds rest
  • Cool-down-
    • 8 x 25 [25 scull with free kick/25 swim] @ r=5

Total = 2500

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

June 3-7, 2013

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: 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