Tag Archives: Strokes

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Workouts off the beaten path: April 28-May 2, 2014

Workouts for April 28 – May 2, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
    • 200 kick
  • Main Set-
    • 1 x 400 pull @ 7:00 or r=60
      • 4 x 100 swim @ 1:45 or r=15
    • 1 x 300 pull @ 5:15 or r=45
      • 4 x 75 swim @ 1:30 or r=15
    • 1 x 200 pull @ 3:30 or r=30
      • 4 x 50 swim @ 55 or r=10
    • 1 x 100 pull @ 1:45 or r=15
      • 4 x 25 swim @ 30 or r=10
  • Speed Set-
    • 12 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 2 x through:
      • 4 x 25 fly kick @ 45 or r=10
        • (1st 12.5 underwater)
      • 2 x 50 choice kick @ 1:30 or r=15
  • Main Set-
    • 2 x through:
      • 4 x 50 pull @ 1:00 or r=15
        • breathe 3/5 by 25’s
      • 4 x 50 drill @ 1:10 or r=15
        • IM order
      • 4 x 75 swim @ 1:45 or r=20
        • #1:  50 fly “DPS”/25 back “fast”
        • #2:  50 back “DPS”/25 breast “fast”
        • #3:  50 breast “DPS”/25 free “fast”
        • #4:  50 free “DPS”/25 fly “fast”
      • extra 30 seconds between rounds
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 2 x 50 swim @ r=10
    • 200 kick
    • 2 x 50 kick @ r=10
  • Warm-up Set-
    • 12 x 25 @ r=5
      • 25 scull/25 pull
  • Main Set-
    • 25 @ 30 or r=5
      • 50 @ 50 or r=5
        • 75 @ 1:20 or r=10
          • 100 @ 1:40 or r=10
            • 200 @ 3:20 or r=20
              • 300 @ 5:00 or r=30
                • 400 @ 6:40 or r=40
              • 300 @ 5:00 or r=30
            • 200 @ 3:20 or r=20
          • 100 @ 1:40 or r=10
        • 75 @ 1:20 or r=10
      • 50 @ 50 or r=5
    • 25 @ 30 or r=5
  • Cool-down-
    • 200:  25 scull with free kick/25 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 12 x 25 pull @ 30 or r=5
  • Stroke Set A-
    • Stroke #1 (choose one stroke):
      • 400 @ 8:00 or r=60
        • alternate:  50 stroke drill/50 free
      • 4 x 50 kick @ 1:30 or r=10
        • stroke #1
      • 4 x 25 swim @ 40 or r=10
        • stroke #1
  • Stroke Set B-
    • Stroke #2 (choose another stroke):
      • 400 @ 8:00 or r=60
        • alternate:  50 stroke drill/50 free
      • 4 x 50 kick @ 1:30 or r=10
        • stroke #2
    • 4 x 25 swim @ 40 or r=10
        • stroke #2
  • Pull Set-
    • 12 x 25 pull @ 30 or r=5
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 swim
    • 300 pull
  • Warm-up Set A-
    • 6 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Warm-up Set B-
    • 4 x 75 @ r=15
      • 50 kick/25 swim DPS
  • Speed/Pace Set-
    • 800 swim:
      • 25 easy/25 fast
        • 50 easy/50 fast
          • 75 easy/75 fast
            • 100 easy/100 fast
          • 75 easy/75 fast
        • 50 easy/50 fast
      • 25 easy/25 fast
  • Speed Set-
    • 12 x 25 swim @ 40 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 200 choice

Total = 2500

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

April 28 – May 2, 2014

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Workouts off the beaten path: April 21-25, 2014

Workouts for April 21-25, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 100 kick
    • 200 [25 drill/25 swim]
  • Warm-up Set-
    • 12 x 25 @ r=10
      • 25 scull/25 pull
  • Main Set-
    • 2 x through:
      • 400 pull @ 6:30 or r=30
        • breathe 3/5/3 by 100’s
      • 3 x 100 swim @ 1:50 or r=20
        • descend times 1-3
      • 6 x 50 swim @ 1:00 or r=15
        • 25 DPS/25 build
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 600 swim
  • Drill Set A-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke
  • Main Set-
    • Milt Nelms Axis Swim
      • 6 x through:
        • 25 back
        • 25 fly
        • 25 back
        • 25 breast
        • 25 free
        • 25 free
        • 25 free
  • Drill Set B-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke
  • Cool-down-
    • 250 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Main Set-
    • 400 swim @ 6:30 or r=30
    • 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
    • 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
    • 100 pull @ 1:45 or r=15
      • breathe 3/5 by 50’s
    • 2 x 50 swim @ 1:10 or r=25
      • 25 easy/25 fast
  • Stroke Count Set-
    • 12 x 50 swim @ 1:10 or r=20
      • choose one stroke for each set of 3 x 50
      • golf score = time + # of strokes
      • lowest score wins!
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 200 kick
    • 100 pull
  • Pull Set-
    • 8 x 50 pull @ 1:10 or r=15
      • 25 breast/25 free
  • Fly Swim Set-
    • 20 x 25 swim @ 40 or r=15
      • 4 x through:
        • 3 strokes fly, easy free
        • 4 strokes fly, easy free
        • 5 strokes fly, easy free
        • all fly
        • all free
  • Combo Swim Set-
    • 500 “long axis” swim:  50 back/50 free
  • Speed Set-
    • 12 x 25 swim @ 45 or r=20
      • 4 x through:
        • DPS
        • build
        • fast
  • Cool-down-
    • 200 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ r=10
      • alt. 25 kick/25 swim, 25 drill/25 swim
  • Main Set-
    • 3 x through:
      • 4 x 50 swim @ r=10
        • #1=25 easy/25 fast
        • #2=25 fast/25 easy
        • #3=50 easy
        • #4=50 fast (90%)
      • 2 x 50 swim (fast, 95%) @ r=30
      • 1 x 100 swim (build) @ r=10
      • 1 x 50 swim (easy) @ r=60
  • Cool-down-
    • 150 choice

Total = 2500

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

April 21-25, 2014

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Workouts off the beaten path: April 14-18, 2014

Workouts for April 14-18, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Main Set-
    • 4 x 100 pull @ 1:45 or r=15
      • moderately-fast tempo
    • 1 x 400 swim @ 6:30 or r=30
      • DPS
    • 2 x 200 pull @ 3:15 or r=15
      • moderate effort
    • 2 x 200 swim @ 3:15 or r=15
      • moderate effort
    • 1 x 400 pull @ 6:30 or r=30
      • DPS
    • 4 x 100 swim @ 1:45 or r=15
      • moderately-fast tempo
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 50’s
  • IM Set A-
    • 16 x 75 swim @ 1:40 or r=20
      • 4 x through:
        • 50 fly/25 back
        • 50 back/25 breast
        • 50 breast/25 free
        • 50 free/25 fly
  • IM Set B-
    • 12 x 25 swim @ 40 or r=10
      • 100 IM order
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 5 x 50 drill @ 1:00 or r=10
  • Main Set-
    • 1 x 400 swim @ 6:30 or r=30
      • extra 30 seconds rest
        • 2 x 300 swim @ 5:00 or r=30
          • extra 30 seconds rest
            • 3 x 200 swim @ 3:20 or r=20
              • extra 30 seconds rest
                • 4 x 100 swim @ 1:40 or r=10
                  • extra 30 seconds rest
                    • 5 x 50 swim @ 50 or r=5
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 choice
  • Main Set-
    • 1 x 500 pull @ 8:00 or r=30
      • breathe 3/5/3/5/3 by 100’s
    • 20 x 25 kick @ 45 or r=10
      • 2 x 25 stroke
      • 2 x 25 choice
    • 2 x 250 swim @ 5:00 or r=20
      • 50 free/50 stroke/50 free/50 stroke/50 free
    • 10 x 50 swim @ 1:00 or r=10
      • 2 x 50 stroke
      • 2 x 50 choice
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 6 x [25 swim/25 kick/50 drill]
  • Warm-up Set A-
    • 8 x 25 [25 scull/25 pull] @ r=5
  • Warm-up Set B-
    • 12 x 25 @ 40 or r=10
      • 25 drill/25 build
  • Main Set A-
    • 10 x 50 swim @ 1:00 or r=10-20
      • odd 50’s:  best 200 pace + 1 second
      • even 50’s:  easy
  • Recovery Set-
    • 8 x 25 scull with free kick @ r=5
  • Main Set B-
    • 10 x 25 swim @ 40 or r=20
      • odd 25’s:  best 100 pace + 1 second
      • even 25’s:  easy
  • Recovery-
    • 2 x [25 scull/25 glide/25 pull]
  • Cool-down-
    • 300 swim:  ascend pace by 100’s

Total = 2500

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

4 14 2014-distance free-pace
4 15 2014-IM
4 16 2014-mid-distance free-pace
4 17 2014-stroke
4 18 2014-speed

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Workouts off the beaten path: April 7-11, 2014

Workouts for April 7-11, 2014

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

Monday: Distance Freestyle/Pace

  • Warm-up-
    • 300 choice
  • Warm-up Set-
    • 4 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 400 swim @ 6:30 or r=30
        • 2 x 200 swim @ 3:20 or r=20
          • 4 x 100 swim @ 1:40 or r=10
            • extra 60 seconds rest
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday: IM

  • Warm-up-
    • 300 swim
    • 200 kick
  • Warm-up Sets:
    • 8 x 25 [25 drill/25 swim] @ r=10
    • 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
    • extra 60 seconds rest
    • 12 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
    • 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

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

Thursday: Stroke

  • Warm-up-
    • 200 swim
    • 200 [25 drill/25 swim]
    • 200 [50 kick/50 swim]
  • Warm-up Set-
    • 8 x 50 pull @ 1:05 or r=10
      • 25 breast/25 free
  • Stroke Set A-
    • 4 x 200 swim @ 3:45 or r=30
      • #1: 200 free
      • #2: 150 free/50 stroke
      • #3: 50 free/50 stroke/50 free/50 stroke
      • #4: 100 free/100 stroke
  • Stroke Set B-
    • 8 x 50 swim @ 1:10 or r=15
      • stroke
      • descend times 1-4, 5-8
  • Stroke Set C-
    • 8 x 25 swim @ 40 or r=10
      • stroke
      • descend times 1-4, 5-8
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday: Speed

  • Warm-up-
    • 600 choice
  • Warm-up Set-
    • 12 x 25 build @ r=10
  • Speed Set A-
    • 12 x 50 swim
      • 3 x through:
        • 1 x 50 @ 60 or r=15
        • 1 x 50 @ 55 or r=10
        • 1 x 50 @ 50 or r=5
        • 1 x 50 @ 45 or r=2-3
  • Recovery Set-
    • 12 x 25 swim or pull @ r=10
  • Speed Set B-
    • 12 x 25 swim
      • 3 x through:
        • 1 x 25 @ 35 or r=10
        • 1 x 25 @ 30 or r=7-8
        • 1 x 25 @ 25 or r=4-5
        • 1 x 25 @ 20 or r=2
  • Cool-down-
    • 12 x 25 swim or pull @ r=10

Total = 2500

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

4 7 2014-distance free-pace
4 8 2014-IM
4 9 2014-mid-distance free-pace
4 10 2014-stroke
4 11 2014-speed

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Workouts off the beaten path: March 31 to April 4, 2014

Workouts for March 31 – April 4, 2014

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

Monday: Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 100 kick
    • 200 pull
  • Warm-up Set-
    • 4 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Main Set-
    • @ 20-40 seconds rest between swims:
      • 100
        • 200
          • 400
            • 800
          • 400
        • 200
      • 100
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday: IM

  • Warm-up-
    • 400 swim
    • 4 x 50 kick @ r=10
      • 1 each stroke
  • Main Set-
    • 8 x 25 fly @ 45 or r=15
      • 25 drill/25 swim
    • 4 x 100 @ 2:15 or r=30
      • 25 fly/75 free
    • 8 x 25 back @ 45 or r=15
      • 25 drill/25 swim
    • 4 x 100 @ 2:15 or r=30
      • 25 fly/25 back/50 free
    • 8 x 25 breast @ 45 or r=15
      • 25 drill/25 swim
    • 4 x 100 IM @ 2:15 or r=30
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Sets-
    • 8 x 25 kick @ 45 or r=10
      • fast feet on odd 25’s
    • 8 x 25 swim @ 30 or r=10
      • DPS
  • Main Set-
    • 3 x through:
      • 3 x 100 pull @ 1:45 or r=15
        • breathe 3/5/3/5 by 25’s
      • 2 x 50 swim @ 1:00 or r=15
        • negative split
      • 200 swim @ 3:30 or r=30
        • build speed
  • Cool-down-
    • 8 x 25 @ r=5
      • 25 scull with kick/25 swim

Total = 3000

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

Thursday: Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 6 x 50 kick @ 1:30 or r=10
      • 25 fly or breast/25 back or free
  • Main Set-
    • 2 x through [choose 1 stroke each round]:
      • 100 @ 2:15 or r=20
        • 25 drill/25 swim
      • 75 @ 1:45 or r=20
        • 25 scull w/ free kick/25 swim
      • 50 swim @ 1:30 or r=15
        • build
      • 25 swim @ 45 or r=10
        • long & strong
  • Recovery Set-
    • 500 pull: breathe 3/5/3/5/3 by 100’s
  • Speed Set-
    • 12 x 25 swim @ 30 or r=10
      • with fins using fast feet
  • Cool-down-
    • 6 x 50 swim @ 1:00 or r=15
      • ascend times 1-6

Total = 2500

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

Friday: Speed

  • Warm-up-
    • 200 swim
    • 2 x 50 swim @ r=10
    • 200 kick
    • 2 x 50 kick @ r=10
  • Warm-up Set-
    • 4 x 75 @ 1:40 or r=20
      • 25 drill/25 DPS/25 build
  • Main Set-
    • 12 x 50 swim @ 1:00 or r=15
      • every 3rd 50 fast!
    • 100 easy
    • 8 x 50 swim @ 1:15 or r=30
      • every 2nd 50 fast!
    • 100 easy
    • 4 x 50 swim @ 1:30 or r=45
      • all 50’s fast!
  • Cool-down-
    • 200 choice

Total = 2500

3 31 2014-distance free-pace
4 1 2014-IM
4 2 2014-mid-distance free-pace
4 3 2014-stroke
4 4 2014-speed

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

by

Workouts off the beaten path: March 17-21, 2014

Workouts for March 17-21, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
      • 200 kick
        • 200 pull
      • 200 kick
    • 200 swim
  • 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
  • Recovery Set-
    • 5 x 100 @ 2:00 or r=15
      • 25 single-arm free/25 swim
      • 25 single-arm free/25 swim
      • 25 10-beat free/25 swim
      • 25 10-beat free/25 swim
      • 25 catch-up free/25 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 12 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • IM Warm-up Set-
    • 12 x 25 @ 45 or r=10
      • 25 kick/25 drill/25 swim
      • IM order
  • Main Set-
    • 4 x through:
      • 3 x 50 swim @ 1:05 or r=15
        • IM order (fly, back, breast)
      • 1 x 100 IM @ 2:30 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-
    • 4 x through:
      • 1 x 200 pull @ 3:30 or r=30
        • moderate effort
        • breathe 3/5/3/5 by 50’s
      • 3 x 50 swim @ 50 or r=5
        • moderate-hard effort
      • 1 x 50 swim @ 1:30 or r=30
        • easy effort
  • Speed Set-
    • 16 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 200 kick IM
  • Warm-up Set-
    • 10 x 25 @ r=5
      • 25 scull (with pull buoy)/25 glide stroke
  • Stroke Warm-up Set-
    • 10 x 50 @ 1:10 or r=15
      • Alternate:
        • 25 stroke drill/25 free
        • 25 free/25 stroke drill
  • Main Set-
    • 10 x 75 @ 1:40 or r=20
      • 25 stroke drill/25 stroke swim/25 free “DPS”
  • Kick Set-
    • 10 x 25 kick @ 45 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 250 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 4 x 75 [25 drill/50 swim] @ r=10
      • 25 drill/50 swim
    • 6 x 50 [25 kick/25 swim] @ r=10
      • 25 kick/25 swim
  • Warm-up Set-
    • 16 x 25 @ r=5
      • 25 scull with flutter kick/25 build
  • Main Set-
    • 3 x through:
      • 2 x 75 swim @ 1:40 or r=30
        • 50 DPS/25 build
      • 2 x 50 swim @ 1:10 or r=20
        • negative split
      • 2 x 25 swim @ 30 or r=10
        • fast
      • 1 x 100 swim @ 3:00 or r=60
        • easy
  • Cool-down-
    • 100 choice

Total = 2500

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

March 17, 2014-distance free-pace
March 18, 2014-IM
March 19, 2014-mid-distance free-pace
March 20, 2014-stroke
March 21, 2014-speed

by

Workouts off the beaten path: March 10-14, 2014

Workouts for March 10-14, 2014

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

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 Set-
    • 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=15
            • 100 IM @ 2:30 or r=40
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
  • Warm-up Set-
    • 4 x through:
      • 25 kick @ 45 or r=10
      • 50 swim @ 1:00 or r=10
  • Main Set-
    • @ 15 seconds rest between swims:
      • 25
        • 50
          • 75
            • 100
              • 125
                • 150
                  • 175
                    • 200
                  • 175
                • 150
              • 125
            • 100
          • 75
        • 50
      • 25
  • Speed Set-
    • 4 x through:
      • 1 x 50 swim “DPS” @ 1:00 or r=15
      • 2 x 25 swim “fast” @ 30 or r=10
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 choice
  • Main Set-
    • 4 x 200 swim @ 4:00 or r=30
      • #1:  200 free
      • #2:  150 free/50 stroke
      • #3:  100 free/50 stroke/50 free
      • #4:  50 stroke/150 free
    • 4 x 150 swim @ 3:00 or r=20
      • #1:  150 free
      • #2:  100 free/50 stroke
      • #3:  50 free/100 stroke
      • #4:  150 stroke
    • 4 x 100 swim @ 2:00 or r=20
      • #1:  100 free
      • #2:  50 free/50 stroke
      • #3:  100 stroke
      • #4:  50 stroke/50 free
    • 4 x 50 swim @ 1:00 or r=10
      • #1:  50 free
      • #2:  25 free/25 stroke
      • #3:  25 stroke/25 free
      • #4:  50 stroke
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 400 swim
  • Main Set-
    • 4 x 100 kick @ 2:45 or r=30
      • descend times 1-4
    • 8 x 25 kick @ 45 or r=15
      • 90% effort
    • 4 x 100 pull @ 2:00 or r=30
      • descend times 1-4
    • 8 x 25 pull @ 45 or r=20
      • 90% effort
    • 4 x 100 swim @ 2:00 or r=30
      • descend times 1-4
    • 8 x 25 swim @ 45 or r=20
      • 95% effort
  • Cool-down-
    • 300 choice

Total = 2500

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

March 10-14, 2014

by

Workouts off the beaten path: March 3-7, 2014

Workouts for March 3-7, 2014

***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 pull @ r=10
      • breathe every 5th stroke
  • Main Set-
    • 4 x through:
      • 1 x 400 swim @ 6:30 or r=30
        • descend times rounds 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:
      • 25 back
      • 25 fly
      • 25 back
      • 25 breast
      • 75 free
  • IM Set B-
    • 4 x through:
      • 1 x 50 swim @ 1:10 or r=20
        • 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 swim @ 1:45 or r=15
        • 1 x 200 pull @ 3:30 or r=30
          • 1 x 100 swim @ 1:45 or r=15
            • 1 x 300 pull @ 5:15 or r=45
              • 1 x 100 swim @ 1:45 or r=15
                • 1 x 400 pull @ 7:00 or r=60
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Pull Set-
    • 4 x 100 pull @ 1:40 or r=10
      • breathe 3/5 by 25’s
  • Kick Set-
    • 4 x 75 kick @ 2:00 or r=20
      • choose one stroke
      • descend times 1-4
  • Drill Set-
    • 4 x 50 drill @ 1:10 or r=15
      • all stroke
  • Swim Set-
    • 4 x 150 swim @ 3:20 or r=30
      • choose one stroke
      • descend times 1-4
  • Breathe Control Set-
    • 4 x 25 swim @ 50 or r=20
      • 3, 2, 1, 0 breaths!
  • Turns Set-
    • 400 swim:
      • fast in and out of turns
      • easy in the middle
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

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

Total = 2500

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

March 3-7, 2014

by

Workouts off the beaten path: February 24-28, 2014

Workouts for February 24-28, 2014

I apologize for missing last week:  we had our High School District Championships on Friday and Saturday and I completely forgot to post!  Tomorrow (Friday) is our State Championships and I fear I will forget again, so I’m writing a day early for next week’s post.

***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
        • 400 swim @ 6:40 or r=40
          • moderate pace
            • 200 swim @ 3:20 or r=20
              • moderate pace
            • 200 swim @ 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:
      • 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-
    • 300 choice
    • 8 x 25 @ r=5
      • 25 scull w/ kick/25 swim
  • Main Set-
    • 1 x 300 pull @ 5:00 or r=30
      • breathe 3/5 by 50’s
        • 3 x 100 swim @ 1:40 or r=10
          • descend times 1-3
            • 1 x 200 pull @ 3:20 or r=20
              • breathe 5/3 by 50’s
                • 2 x 100 swim @ 1:40 or r=10
                  • descend times 1-2
                    • 1 x 100 pull @ 1:40 or r=10
                      • breathe 3/5 by 25’s
                        • 2 x 50 swim @ 1:00 or r=15
                          • descend times 1-2
    • 1 x 300 pull @ 5:00 or r=30
      • breathe 3/5 by 50’s
        • 6 x 50 swim @ 1:00 or r=15
          • descend times 1-3, 4-6
            • 1 x 200 pull @ 3:20 or r=20
              • breathe 5/3 by 50’s
                • 4 x 50 swim @ 1:00 or r=15
                  • descend times 1-4
                    • 1 x 100 pull @ 1:40 or r=10
                      • breathe 3/5 by 25’s
                        • 4 x 25 swim @ 30 or r=5
                          • descend times 1-4
  • Cool-down-
    • 100 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 6 x 50 [25 kick/25 drill] @ r=10
  • Stroke Kick Set-
    • 8 x 25 @ 45 or r=10
      • 25 stroke kick/25 stroke swim
  • Stroke Drill Set-
    • 8 x 50 @ 1:10 or r=15
      • 25 stroke drill/25 stroke swim
  • Stroke Swim Set A-
    • 8 x 75 swim @ 1:40 or r=20
      • 50 stroke/25 easy free
  • Stroke Swim Set B-
    • 8 x 50 swim @ 1:05 or r=15
      • 25 stroke/25 free
  • Stroke Swim Set C-
    • 8 x 25 swim @ 40 or r=10
      • all stroke
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
    • 200 drill
  • 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
  • Recovery Set-
    • 8 x 25 swim @ 40 or r=15
      • 25 easy/25 moderate-hard
  • Cool-down-
    • 100 choice

Total = 2500

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

February 24-28, 2014

by

Workouts off the beaten path: February 10-14, 2014

Workouts for February 10-14, 2014

***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
  • Main Set-
    • 3 x 100 pull @ 1:40 or r=10
      • moderately-fast tempo
    • 2 x 150 pull @ 2:30 or r=15
      • moderate effort
    • 1 x 300 pull @ 5:00 or r=30
      • DPS
    • 1 x 300 swim @ 5:00 or r=30
      • DPS
    • 2 x 150 swim @ 2:30 or r=15
      • moderate effort
    • 3 x 100 swim @ 1:40 or r=10
      • moderately-fast tempo
  • Speed Set-
    • 16 x 25 swim @ 40 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 150 kick
    • 200 pull
    • 150 swim
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Main Set-
    • 16 x 75 @ 2:00 or r=30
      • 75 kick:  fly
        • 25 kick back/25 swim breast/25 kick free
          • 25 swim back/25 kick breast/25 swim free
            • 75 swim:  25 back/25 breast/25 free
      • 75 kick:  back
        • 25 kick breast/25 swim free/25 kick fly
          • 25 swim breast/25 kick free/25 swim fly
            • 75 swim:  25 breast/25 free/25 fly
      • 75 kick:  breast
        • 25 kick free/25 swim fly/25 kick back
          • 25 swim free/25 kick fly/25 swim back
            • 75 swim:  25 free/25 fly/25 back
      • 75 kick:  free
        • 25 kick fly/25 swim back/25 kick breast
          • 25 swim fly/25 kick back/25 swim breast
            • 75 swim:  25 fly/25 back/25 breast
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 6 x 50 @ r=10
      • 25 scull with free kick/25 swim
  • Main Set-
    • 2 x through:
      • 1 x 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 race pace
      • 8 x 25 swim @ 30 or r=10
        • at 400 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

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

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 swim @ 2:15 or r=30
        • 2 x 75 kick @ 2:00 or r=20
          • 3 x 50 kick @ 1:30 or r=15
            • 4 x 25 swim @ 45 or r=15
  • Cool-down-
    • 8 x 25 swim @ r=10
      • ascend times 1-8

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 12 x 25 [25 scull/25 glide/25 pull] @ r=5 seconds
  • Main Set-
    • Tempo gets faster each set:
      • 2 x 150 swim @ 3:00 or r=45
        • moderate
        • 70% effort
      • 4 x 75 swim @ 1:45 or r=30
        • strong
        • 80% effort
      • 12 x 25 swim @ 45 or r=20
        • strong
        • 90% effort
  • Recovery-
    • 200 kick
  • Speed Set B-
    • 12 x 25 swim @ 45 or r=15
      • 25 DPS/25 build/25 fast breakout
  • Cool-down-
    • 200 easy

Total = 2500

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

February 10-14, 2014