November 20, 2015 by Streamlining

Workouts off the beaten path: November 23-27, 2015

Workouts for November 23-27, 2015

***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 pull @ r=5
- 8 x 25 kick @ r=5

Warm-up Set-
- 4 x 75 pull @ 1:30 or r=15
  - breathe 3/5/3 by 25’s

Main Set-
- Descend times 1-2 for each distance:
  - 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

Cool-down-
- 100 swim

Total = 3000

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

Tuesday: IM

Warm-up-
- 400 swim

IM Set A-
- 4 x thru (1 round each stroke, reverse IM order):
  - 2 x 25 kick @ 45 or r=15
  - 2 x 50 @ 1:15 or r=15
    - 25 drill/25 swim
  - 1 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 free/25 breast/25 free
    - round 4: 100 IM
  - 1 x 100 pull @ 1:45 or r=15
    - breathe 3/5 by 25’s
  - extra 30 seconds rest between rounds

IM Set B-
- 12 x 50 swim @ 1:10 or r=15
  - 4 x thru:
    - 25 fly/25 back
    - 25 back/25 breast
    - 25 breast/25 free

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 @ 5:00 or r=30
    - 2 x 150 swim @ 2:45 or r=20
      - 4 x 75 kick @ 1:45 or r=15
        
        6 x 50 swim @ 1:00 or r=15
      - 4 x 75 kick @ 1:45 or r=15
    - 2 x 150 swim @ 2:45 or r=20
  - 1 x 300 pull

Drill Set-
- 8 x 25 drill @ 45 or r=15
  - 25 10-beat free/25 DPS

Cool-down-
- 200 swim

Total = 3000

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

Thursday: Stroke

Warm-up-
- 300 swim
- 6 x 50 @ r=10
  - 25 kick/25 swim

Stroke Set A:
- 24 x 25 swim @ 40 or r=10-15
  - alternate: 25 stroke/25 free

Stroke Set B:
- 2 x thru:
  - 1 x 200 swim @ 3:40 or r=30
    - odd 50’s stroke
  - 4 x 50 swim @ 1:10 or r=15
    - even 50’s stroke
  - 8 x 25 swim @ 40 or r=10
    - all stroke

Cool-down-
- 100 choice

Total = 2500

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

Friday: Speed

Warm-up-
- 300 swim
- 200 kick
- 100 pull

Warm-up Set-
- 8 x 50 @ r=10
  - 1-4: 25 kick/25 swim
  - 5-8: 25 drill/25 swim

Speed Set A-
- 3 x 200 swim @ 4:00 or r=60
  - #1: straight 200
  - #2: broken 15 seconds at 100
  - #3: broken 10 seconds at each 50

Recovery Set-
- 6 x 50 pull @ r=10

Speed Set B-
- 3 x 100 swim @ 2:30 or r=60
  - #1: straight 100
  - #2: broken 15 seconds at 50
  - #3: broken 10 seconds at each 25

Cool-down-
- 300 choice

Total = 2500

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

November 23-27, 2015

November 6, 2015 by Streamlining

Workouts off the beaten path: November 9-13, 2015

Workouts for November 9-13, 2015

***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 “DPS” = max. distance per stroke
    - #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):
  - 4 x 100 @ 2:00 or r=15
    - 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):
  - 4 x 100 @ 2:00 or r=15
    - 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:
  - Swim this set without stopping (it is harder than it looks)
    - 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

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

November 9-13, 2015

October 31, 2015 by Streamlining

Workouts off the beaten path: November 2-6, 2015

Workouts for November 2-6, 2015

***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-
- 1 x 500 swim or pull @ 8:20 or r=50
  - moderate pace
- 2 x 250 swim or pull @ 4:10 or r=25
  - faster pace than 500
- 1 x 400 swim or pull @ 6:30 or r=30
  - moderate pace
- 2 x 200 swim or pull @ 3:20 or r=20
  - faster pace than 400
- 1 x 300 swim or pull @ 5:00 or r=30
  - moderate pace
- 2 x 150 swim or pull @ 2:30 or r=15
  - faster pace than 300

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

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

Main Set-
- 4 x 50 swim @ 1:10 or r=20
  - 1 each stroke
- 3 x 100 (25 drill/25 swim) @ 2:10 or r=20
  - #1: 50 fly/50 back
  - #2: 50 back/50 breast
  - #3: 50 breast/50 free
- 2 x 150 swim @ 3:10 or r=30
  - #1: 50 fly/50 back/50 breast
  - #2: 50 back/50 breast/50 free
- 1 x 200 IM @ 4:10 or r=40
- 2 x 150 swim @ 3:10 or r=30
  - #1: 50 fly/50 back/50 breast
  - #2: 50 back/50 breast/50 free
- 3 x 100 (25 drill/25 swim) @ 2:10 or r=20
  - #1: 50 fly/50 back
  - #2: 50 back/50 breast
  - #3: 50 breast/50 free
- 4 x 50 swim @ 1:10 or r=20
  - 1 each stroke

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 400 swim

Warm-up Set-
- 4 x 25 (25 scull/25 pull) @ r=5

Main Set-
- 2 x through (1st round = pull, 2nd round = swim):
  - 1 x 300 @ 5:00 or r=30
    - moderate pace
  - 2 x 150 @ 2:40 or r=20
    - faster pace than 300
  - 3 x 100 @ 1:45 or r=15
    - faster pace than 150’s
  - 4 x 75 @ 1:20 or r=10
    - faster pace than 100’s
  - extra 60 seconds rest between sets!

Cool-down-
- 100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 400 choice

Warm-up Set-
- 6 x 50 swim @ 1:05 or r=15
  - 25 DPS/25 build

Main Set-
- Choose 1 or 2 strokes for this set:
  - 8 x 25 kick @ 45 or r=10
    - descend times 1-4, 5-8
  - 4 x 50 swim @ 1:15 or r=15
    - descend times 1-4
  - 2 x 100 @ 2:15 or r=20
    - 25 drill/25 swim
  - 1 x 200 swim @ 4:15 or r=30
    - negative split
  - 1 x 200 @ 4:10 or r=30
    - 25 drill/25 swim
  - 2 x 100 swim @ 2:15 or r=20
    - negative split
  - 4 x 50 kick @ 1:30 or r=15
    - descend times 1-4
  - 8 x 25 swim @ 45 or r=10
    - descend times 1-4, 5-8

Cool-down-
- 200 choice

Total = 2500

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

Friday: Speed

Warm-up-
- 400 choice

Main Set-
- 2 x through:
  - 8 x 25 swim @ r=10
    - build
  - 4 x 50 swim @ 1:15 or r=30
    - 1 easy/1 fast
  - 1 x 100 swim @ 2:30 or r=60
    - all fast
  - 4 x 50 swim @ 1:30 or r=30
    - 1 easy/1 fast
  - 8 x 25 swim @ r=10
    - build
  - 1 x 100 swim @ 3:00 or r=60
    - all easy

Cool-down-
- 100 choice

Total = 2500

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

November 2-6, 2015

October 9, 2015 by Streamlining

Workouts off the beaten path: October 12-16, 2015

Workouts for October 12-16, 2015

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

Monday: Distance Freestyle/Pace

Warm-up-
- 300 swim

Drill Set A-
- 6 x 50 @ r=15
  - 25 drill/25 swim

Main Set-
- 400 pull @ 6:40 or r=40
  - 300 swim @ 5:00 or r=30
    - 200 pull @ 3:20 or r=20
      - 100 swim @ 1:40 or r=10
- 300 swim @ 5:00 or r=30
  - 200 pull @ 3:20 or r=20
    - 100 swim @ 1:40 or r=10
- 200 pull @ 3:20 or r=20
  - 100 swim @ 1:40 or r=10
- 100 swim @ 1:40 or r=10

Drill Set B-
- 6 x 50 @ r=15
  - 25 drill/25 swim

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
  - 2 x 25 easy freestyle @ r=10
  - 1 minute between rounds

Drill Set-
- 4 x 50 @ 1:05 or r=15
  - 25 drill/25 swim
  - IM order

Cool-down-
- 100 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 400 choice

Main Set-
- 3 x 200 pull @ 3:20 or r=20
  - DPS
- 6 x 50 swim @ 1:00 or r=15
  - negative split
- 2 x 200 pull @ 3:20 or r=20
  - DPS
- 6 x 50 swim @ 1:00 or r=15
  - “push” 1st 30 meters
- 1 x 200 pull @ 3:20 or r=20
  - DPS
- 6 x 50 swim @ 1:00 or r=15
  - “push” turn and finish

Cool-down-
- 20 x 25 @ r=5
  - 25 top scull/25 glide
    - 25 middle scull/25 glide
      - 25 bottom scull #1/25 glide
        
        25 bottom scull #2/25 glide
        
        25 squiggly lines scull/25 glide

Total = 3000

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

Thursday: Stroke

Warm-up-
- 300 swim

Warm-up Set-
- 16 x 25 @ 45 or r=15
  - 25 kick
    - 25 drill
      - 25 build
        
        25 DPS

Main Set-
- 2 x through:
  - 1 x 200 free @ 3:30 or r=30
    - 2 x 100 “stroke” @ 2:15 or r=30
      - 4 x 50 free @ 1:00 or r=15
        
        8 x 25 “stroke” @ 45 or r=15
        
        extra 30 seconds rest

Cool-down-
- 200 choice

Total = 2500

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

Friday: Speed

Warm-up-
- 600 choice

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

Main Set A-
- 8 x 100 swim @ 1:50 or r=20
  - #1/#5: “push” 4th 25
    - #2/#6: “push” 3rd 25
      - #3/#7: “push” 2nd 25
        
        #4/#8: “push” 1st 25

Recovery Set-
- 8 x 25 swim @ r=10

Main Set B-
- 4 x 100 swim @ 2:00 or r=30
  - “push” 2nd 50
    - “push” 2nd and 3rd 25’s
      - “push” 1st 50
        
        “push” 1st and 4th 25’s

Cool-down-
- 12 x 25 (25 scull with kick/25 swim) @ r=10

Total = 2500

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

October 12-16, 2015

September 27, 2015 by Streamlining

September 28-October 2, 2015

Workouts for September 28-October 2, 2015

***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 in each set:
  - 2 x 400 @ 7:00 or r=40
    - 2 x 300 @ 5:15 or r=30
      - 2 x 200 @ 3:30 or r=20
        
        2 x 100 @ 1:45 or r=15
        
        2 x 50 @ 1:00 or r=15

Cool-down-
- 12 x 25 @ r=5
  - 25 scull/25 glide stroke/25 pull

Total = 3000

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

Tuesday: IM

Warm-up-
- 500 choice

Warm-up Set-
- 8 x 50 pull @ 55
  - breathe 3/5 by 25’s

IM Set A-
- 4 x through (Milt Nelms’ Axes Swim):
  - 25 back
    - 25 fly
      - 25 back
        
        25 breast
        
        25 free
        
        25 free
        
        25 free

IM Set B-
- 4 x through:
  - 1 x 50 swim (200 IM order) @ 1:10
  - 1 x 100 IM @ 2:00

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

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

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

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

Main Set-
- 3 x through:
  - 1 x 200 swim (moderate pace) @ 3:30 or r=30
  - 1 x 150 swim (faster pace) @ 2:45 or r=30
  - 1 x 100 swim (faster pace) @ 1:45 or r=15
  - 1 x 50 “stroke” (moderate pace) @ 1:30 or r=30

Recovery Set-
- 4 x (25 scull/25 glide stroke/25 pull)

Race Pace Set-
- 8 x 25 swim @ 45 or r=15
  - 25 easy/25 fast

Cool-down-
- 100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 400 swim

Kick Set-
- 10 x 50 kick @ 1:30 or r=15
  - choose one stroke for each set of 5 x 50

Drill Set A-
- 10 x 25 @ 45 or r=10
  - 25 stroke drill/25 stroke swim

Main Stroke Set-
- 10 x 50 @ 1:15 or r=20
  - 25 stroke drill/25 stroke swim
  - count # strokes per length
    - goals:
      - back/free = less than 20 (count each arm)
      - breast/fly = less than 12

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

Drill Set B-
- 10 x 25 @ 45 or r=10
  - 25 stroke drill/25 stroke swim

Cool-down-
- 100 swim

Total = 2500

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

Friday: Speed

Warm-up-
- 300 swim
- 6 x 50 pull @ r=10

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

Speed Set A-
- 8 x 50 swim @ 1:15 or r=30
  - fastest possible average
  - or descend times 1-4, 5-8 (keep range of seconds to 6)

Recovery Set-
- 400 pull: breathe 3/5/3/optional by 100’s

Speed Set B-
- 8 x 25 swim @ 50 or r=30
  - fastest possible average

Kick Set-
- 400 kick: every 3rd length fast!

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

Total = 2500

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

September 28-October 2, 2015

September 19, 2015 by Streamlining

Workouts off the beaten path: September 21-25, 2015

Workouts for September 21-25, 2015

***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:
- 2 x 500 @ 7:45 or r=15
  - #1: pull
  - #2: pull with paddles
- 4 x 250 @ 4:00 or r=15
  - #1: pull
  - #2: pull with paddles
  - #3: swim
  - #4: swim with paddles

Pace Set-
- 10 x 50 swim @ 60 or r=15
  - 2 x 50 DPS
  - 2 x 50 push
  - 2 x 50 DPS
  - 2 x 50 push
  - 2 x 50 DPS

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 3 x (100 swim, 100 kick)

Drill Set-
- 12 x 50 drill @ 1:10 or r=10
  - 4 x 50 25 fly/25 back
  - 4 x 50 25 back/25 breast
  - 4 x 50 25 breast/25 free

IM Set A-
- 6 x 75 swim @ 1:45 or r=20
  - 2 x through:
    - 50 fly/25 back
    - 50 back/25 breast
    - 50 breast/25 free

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

IM Set B-
- 6 x 50 swim @ 1:05 or r=15
  - 2 x through:
    - 25 fly/25 back
    - 25 back/25 breast
    - 25 breast/25 free

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 400 swim

Pull Set A-
- 4 x 100 pull @ 1:45 or r=15
  - negative split

Kick Set-
- 400 kick: every 3rd length fast!

Pace Set A-
- 8 x 50 swim @ 60 or r=15
  - negative split

Pace Set B-
- 16 x 25 swim @ 40 or r=20
  - 25 easy/25 fast

Pull Set B-
- 400 pull: breathe 3/5/7/3 by 100’s

Pace Set C-
- 8 x 50 swim @ 60 or r=15
  - descend times 1-4, 5-8

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 400 choice

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

Main Set-
- 1 x 300 swim @ 5:30 or r=30
  - 100 stroke/200 free
- 2 x 150 swim @ 3:00 or r=20
  - 50 stroke/50 free/50 stroke
- 3 x 100 @ 2:10 or r=20
  - 50 stroke kick/50 stroke
- 6 x 50 @ 1:10 or r=10
  - 25 stroke drill/25 stroke

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

Cool-down-
- 200 choice

Total = 2500

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

Friday: Speed

Warm-up-
- 400 swim
- 8 x 25 (25 scull/25 pull) @ r=5

Main Set-
- 2 x through:
  - 2 x 25 kick @ 45 or r=10
  - 2 x 25 drill @ 45 or r=15
  - 2 x 50 swim @ 1:00 or r=15
    - negative split
  - 1 x 200 pull 3:30 or r=30
    - breathe 3/5/3/5 by 50’s
  - 4 x 75 swim @ 1:30 or r=15
    - descend times 1-4
  - extra 30 seconds rest

Speed Set-
- 4 x 50 “cat and mouse”
  - think of a mountain stage in the Tour de France,
    3 riders are way out in front and are on the steepest part of the climb, they have almost stopped riding and are waiting for someone to make a move
  - ideally there are at least 4 swimmers, one of you is the “mouse” the rest of you are the “cats”
  - the mouse sets the pace for the 50; swim slow so that everyone can stay in a line
  - the cats are not allowed to be ahead of the mouse (until the mouse begins sprinting)
  - at some point during the 50 the mouse sprints for home
  - when the mouse begins sprinting the cats try to catch it

Cool-down-
- 300 choice

Total = 2500

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

September 21-25, 2015

September 12, 2015 by Streamlining

Workouts off the beaten path: September 14-18, 2015

Workouts for September 14-18, 2015

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

Monday: Distance Freestyle/Pace

Warm-up-
- 200 choice

Main Set-
- 1 x 500 free @ 8:20 or r=50
  - moderate pace
- 2 x 250 free @ 4:10 or r=25
  - faster pace than 500
- 4 x 25 @ 45 or r=20
  - faster pace than 250’s
- 1 x 400 free @ 6:40 or r=40
  - moderate pace
- 2 x 200 free @ 3:20 or r=20
  - faster pace than 400
- 4 x 25 @ 45 or r=20
  - faster pace than 200’s
- 1 x 300 free @ 5:00 or r=30
  - moderate pace
- 2 x 150 free @ 2:30 or r=15
  - faster pace than 300
- 4 x 25 @ 45 or r=20
  - faster pace than 150’s

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 300 swim
- 6 x 50 (25 kick/25 swim) @ r=10

IM Set A-
- 1 x 200 IM @ 4:00 or r=30
- 4 x 50 swim @ 1:15 or r=20
  - 25 fly/25 back
- 1 x 200 IM @ 4:00 or r=30
- 4 x 50 swim @ 1:15 or r=20
  - 25 back/25 breast
- 1 x 200 IM @ 4:00 or r=30
- 4 x 50 swim @ 1:15 or r=20
  - 25 breast/25 free

IM Set B-
- 24 x 25 swim @ 40 or r=10-15
  - 25 free/25 IM order x 3

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 400 choice

Main Set-
- Swim as one continuous 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 pull @ 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

Speed Set-
- 8 x 25 from center of pool @ 50
  - fast turns!

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

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

Warm-up Set-
- 8 x 50 @ 1:05 or r=15
  - 25 drill/25 swim
  - IM order

Main Set-
- 4 x 100 swim @ 2:00 or r=15
  - 75 free/25 stroke
- 30 seconds extra rest
- 4 x 100 swim @ 2:15 or r=20
  - 50 free/50 stroke
- 30 seconds extra rest
- 4 x 100 swim @ 2:30 or r=30
  - 25 free/75 stroke

Cool-down-
- 4 x (25 scull/25 glide stroke/25 pull)

Total = 2500

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

Friday: Speed

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

Warm-up Set-
- 12 x 25 @ 40 or r=10
  - 25 ½ easy/½ fast
  - 25 ½ fast/½ easy
  - 25 easy
  - 25 fast

Main Set-
- Effort increases with 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

Kick Set-
- 4 x 50 kick @ 1:30 or r=15
  - negative split

Speed Set-
- 12 x 25 @ 45 or r=15
  - 25 DPS/25 build/25 fast breakout

Cool-down-
- 200 easy

Total = 2500

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

September 14-18, 2015

September 4, 2015 by Streamlining

Workouts off the beaten path: September 7-11, 2015

Workouts for September 7-11, 2015

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

Monday: Distance Freestyle/Pace

Warm-up-
- 200 swim

Warm-up Set-
- 12 x 25 @ 45 or r=15
  - 25 r-arm free
  - 25 l-arm free
  - 25 DPS free

Main Set-
- 2 x through:
  - 1 x 400 pull @ 6:30 or r=30
    - moderate effort, breathe 3/5/3/5 by 100’s
  - 2 x 200 swim @ 3:20 or r=20
    - push 3rd 50 of each 200
  - 4 x 100 swim @ 1:45 or r=15
    - descend times 1-4

Cool-down-
- 100 swim

Total = 3000

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

Tuesday: IM

Warm-up-
- 200 swim
- 8 x 50 (25 drill/25 swim) @ r=10

Main Set-
- 2 x through:
  - 25 fly @ 40 or r=10
    - 25 fly/25 back @ 1:10 or r=20
      - 25 fly/25 back/25 breast @ 1:40 or r=20
        
        100 IM @ 2:30 or r=45
  - 25 back @ 40 or r=10
    - 25 back/25 breast @ 1:10 or r=20
      - 25 back/25 breast/25 free @ 1:40 or r=20
        
        100 IM @ 2:30 or r=45
  - 25 breast @ 40 or r=10
    - 25 breast/25 free @ 1:10 or r=20
      - 25 breast/25 free/25 fly @ 1:40 or r=20
        
        100 IM @ 2:30 or r=45

Kick Set-
- 200 kick @ r=30
  - every 3rd length fast!
- 4 x 25 kick @ r=10
  - fast feet!

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 300 swim

Warm-up Set-
- 2 x through:
  - 25 top scull @ 45 or r=10
  - 25 middle scull @ 45 or r=10
  - 25 bottom scull @ 45 or r=15
  - 25 10-beat free @ 45 or r=15

Main Set-
- 2 x 300 pull @ 5:00 or r=30
  - breathe 3/5/3/5/3/5 by 50’s
- 4 x 150 swim @ 2:40 or r=20
  - descend times 1-4
- 8 x 75 @ 1:30 or r=15
  - build 3rd 25 of each 75
- 12 x 50 swim @ 55 or r=10
  - hold 400 meter (or 500 yard) pace

Cool-down-
- 100 swim

Total = 3000

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

Thursday: IM

Warm-up-
- 500 choice-

Freestyle Set-
- 8 x 50 @ 1:05 or r=10
  - 25 10-beat free/25 free
  - 25 right-arm free/25 free
  - 25 left-arm free/25 free
  - 25 drill of choice/25 free

Breaststroke Set-
- 16 x 25 @ 45 or r=10
  - 25 3 kicks, 1 pull breast
  - 25 cobra breast
  - 25 3 up, 3-down breast
  - 25 breast

Backstroke Set-
- 8 x 50 @ 1:10 or r=10
  - 25 10-beat back/25 back
  - 25 right-arm back/25 back
  - 25 left-arm back/25 back
  - 25 drill of choice/25 back

Fly Set-
- 16 x 25 @ 45 or r=10
  - 25 single-arm fly
  - 25 4-beat fly
  - 12.5 fly/12.5 free
  - 12.5 free/12.5 fly

Cool-down-
- 400 swim: ascend 100’s

Total = 2500

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

Friday: Speed

Warm-up-
- 400 swim

Main Set-
- 2 x through:
  - 1 x 200 pull @ 3:30 or r=30
    - moderate effort
  - 2 x 100 swim @ 1:50 or r=20
    - 2nd 100 faster than 1st 100
  - 2 x 50 kick @ 1:30 or r=20
    - negative split
  - 12 x 25 swim @ 45 or r=20
    - moderate – hard effort

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

Cool-down-
- 100 swim

Total = 2500

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

September 7-11, 2015

August 29, 2015 by Streamlining

Workouts off the beaten path: August 31 – September 4, 2015

Workouts for August 31-September 4, 2015

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

Monday: Distance Freestyle/Pace

Warm-up-
- 400 choice

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

Pace Set A-
- 2 x 500 swim @ 8:00 or r=30
  - 25 easy
    - 25 faster
      - 50 easy
        
        50 faster
        
        75 easy
        
        75 faster
        
        100 easy
        
        100 faster

Pace Set B-
- 4 x 250 swim @ 4:00 or r=20
  - 50 easy
    - 50 faster
      - 50 easy
        
        50 faster
        
        25 easy
        
        25 faster

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 500 choice

Warm-up Set-
- 8 x 50 pull @ 1:05 or r=10
  - 25 stroke/25 free

Stroke Set A-
- 4 x through (1 round each stroke):
  - 4 x 25 swim @ 45 or r=15
  - 1 x 100 swim @ 2:15 or r=30

Recovery Set-
- 4 x (25 scull/25 glide/25 pull)

Stroke Set B-
- 4 x through (1 round each stroke):
  - 2 x 25 swim @ 45 or r=15
  - 1 x 50 swim @ 1:15 or r=20

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

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

Warm-up Set-
- 8 x 50 @ 1:00 or r=10
  - 25 drill/25 swim

Pace Set A-
- 4 x 200 swim @ 3:20 or r=20
  - #1: push 4th 50
    - #2: push 3rd 50
      - #3: push 2nd 50
        
        #4: push 1st 50

Recovery Set-
- 8 x 50 @ r=10
  - alternate: 50 kick, 50 swim

Pace Set B-
- 4 x 100 swim @ 1:45 or r=15
  - #1: push 4th 25
    - #2: push 3rd 25
      - #3: push 2nd 25
        
        #4: push 1st 25

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

Cool-down-
- 100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 200 swim
- 300 kick
- 200 pull

Warm-up Set-
- 6 x 50 @ 1:05 or r=15
  - 25 drill/25 build

Main Set-
- 4 x through (choose one stroke per round):
  - 1 x 75 swim @ 1:45 or r=30
  - 2 x 50 swim @ 1:15 or r=20
  - 4 x 25 swim @ 45 or r=15

Kick Set-
- 300 kick: every 3rd length fast!

Cool-down-
- 100 choice

Total = 2500

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

Friday: Speed

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

Warm-up Set-
- 3 x through:
  - 2 x 50 @ 1:00 or r=10
    - 25 drill/25 swim
  - 4 x 25 @ 40 or r=10
    - 25 drill/25 swim

Main Set-
- 4 x 75 swim @ 2:00 or r=60
  - all fast!
- 1 x 200 easy
- 4 x 50 swim @ 1:30 or r=50
  - all fast!
- 1 x 200 easy
- 4 x 25 swim @ 1:00 or r=40
  - all fast!
- 1 x 200 easy

Cool-down-
- 4 x 25 @ r=5
  - 25 scull/25 pull

Total = 2500

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

August 31-September 4, 2015

August 22, 2015 by Streamlining

Workouts off the beaten path: August 24-28, 2015

Workouts for August 24-28, 2015

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

Monday: Distance Freestyle/Pace

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

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

Pace Set A-
- 4 x 150 swim @ 2:30 or r=15
  - descend times 1-4

Kick Set-
- 200 kick: moderate effort

Pace Set B-
- 8 x 75 swim @ 1:20 or r=15
  - descend times 1-4, 5-8

Cool-down-
- 16 x 25 swim @ 35 or r=10
  - descend stroke count 1-4, 5-8, 9-12, 13-16

Total = 3000

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

Tuesday: IM

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

Warm-up Set-
- 6 x 50 @ r=10
  - 25 scull/25 pull

Kick Set-
- 4 x 75 kick @ r=15
  - IM order

Main Set-
- Set borrowed from Bill Sweetenham:
  - 1 x 150 swim @ 3:10 or r=20
    - 50 back/50 breast/50 free
  - 2 x 50 swim @ 1:10 or r=20
    - #1 50 fly, #2 25 fly/25 back
  - 1 x 150 swim @ 3:10 or r=20
    - 50 back/50 breast/50 free
  - 2 x 50 swim @ 1:10 or r=20
    - #1 50 back, #2 25 back/25 breast
  - 1 x 150 swim @ 3:10 or r=20
    - 50 back/50 breast/50 free
  - 2 x 50 swim @ 1:10 or r=20
    - #1 50 breast, #2 25 breast/25 free
  - 1 x 150 swim @ 3:10 or r=20
    - 50 back/50 breast/50 free
  - 2 x 50 free @ 1:00 or r=15

Cool-down-
- 300 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
- 200 pull, 2 x 50 pull @ r=10

Main Set-
- 1 x 300 free @ 5:00 or r=30
  - even split
- 2 x 50 best “stroke” @ 1:10 or r=20
  - 25 build/25 DPS
- 1 x 300 free @ 5:00 or r=30
  - negative split by 2 seconds
- 2 x 50 best “stroke” @ 1:10 or r=20
  - 25 build/25 DPS
- 1 x 300 free @ 5:00 or r=30
  - negative split by 4 seconds
- 2 x 50 best “stroke” @ 1:10 or r=20
  - 25 build/25 DPS
- 1 x 300 free @ 5:00 or r=30
  - negative split by 6 seconds
- 2 x 50 best “stroke” @ 1:10 or r=20
  - 25 build/25 DPS

Kick Set-
- 300 kick: 25 easy/25 fast

Cool-down-
- 200: 25 scull/25 pull

Total = 3000

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

Thursday: Stroke

Warm-up-
- 400 swim

Drill Set-
- 10 x 25 drill @ 45 or r=15
  - Alternate:
    - 25 short axis stroke
    - 25 long axis stroke

Stroke Set A-
- 10 x 50 swim @ 1:10 or r=15
  - Alternate:
    - 50 short axis stroke
    - 50 long axis stroke

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

Stroke Set B-
- 10 x 50 swim @ 1:10 or r=15
  - Alternate:
    - 25 short axis stroke
    - 25 long axis stroke

Stroke Set C-
- 10 x 25 swim @ 45 or r=15
  - Alternate:
    - 25 short axis stroke
    - 25 long axis stroke

Cool-down-
- 100 swim

Total = 2500

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

Friday: Speed

Warm-up-
- 200 swim
- 2 x 25 swim @ r=10
- 200 kick
- 2 x 25 kick @ r=10

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

Main Set-
- 12 x 50 swim @ 1:15 or r=30
  - evens: 25 max speed/25 DPS
  - odds: 25 DPS/25 max speed
- 1 x 200 easy
- 8 x 50 swim @ 1:10 or r=25
  - evens: 25 max speed/25 DPS
  - odds: 25 DPS/25 max speed
- 1 x 200 easy
- 4 x 50 swim @ 1:05 or r=20
  - evens: 25 max speed/25 DPS
  - odds: 25 DPS/25 max speed

Cool-down-
- 100 choice

Total = 2500

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

August 24-28, 2015