Tag Archives: swim clinic

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Workouts off the beaten path: May 19-23, 2014

Workouts for May 19-23, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 choice
  • Main Set-
    • 500 swim @ 8:20 or r=50
    • 250 pull @ 4:10 or r=25
    • 5 x 50 swim @ 1:00 or r=15
      • 400 swim @ 6:40 or r=40
      • 200 pull @ 3:20 or r=20
      • 4 x 50 swim @ 1:00 or r=15
        • 300 swim @ 5:00 or r=30
        • 150 pull @ 2:30 or r=15
        • 3 x 50 swim @ 1:00 or r=15
          • 200 swim @ 3:20 or r=20
          • 100 pull @ 1:40 or r=10
          • 2 x 50 swim @ 1:00 or r=15
  • Cool-down-
    • 100 choice

Total = 3100

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 100 kick
    • 100 pull
  • Main Set-
    • 5 x through:
      • 25 swim @ 45 or r=15
        • 50 kick @ 1:30 or r=15
          • 75 drill/swim/drill @ 1:45 or r=15
            • 50 stroke/50 free @ 2:00 or r=30
          • 75 swim/drill/swim @ 1:45 or r=15
        • 50 kick @ 1:30 or r=15
      • 25 swim @ 45 or r=15
    • 1 round each stroke
    • 1 round choice
    • Drills:
      • 4-beat fly
      • 10-10-3 back
      • 2 kicks, 1 pull breast
      • 10-10-3 free
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 free, stretch for 2 minutes
    • 200 swim (mix of strokes), stretch for 2 minutes
    • 200 IM kick, stretch on wall for 2 minutes
  • Warm-up Set-
    • 12 x 25 [25 scull/25 glide/25 pull] @ r=5
  • Pace Set A-
    • 3 x 200 swim @ 3:30 or r=30
      • #1:  push last 100
      • #2:  push middle 100
      • #3:  push 1st 100
  • Kick Set-
    • 6 x 50 kick @ 1:30 or r=15
      • descend 1-3, 4-6
      • choose one stroke for 1-3
      • choose another stroke for 4-6
  • Pace Set B-
    • 3 x 200 swim @ 3:30 or r=30
      • #1:  push even 50’s
      • #2:  push odd 50’s
      • #3:  push entire 200
  • Pull Set-
    • 6 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Cool-down-
    • 300 choice

Total = 3000

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

Thursday:  Swim Clinic

I’m working with a different swim club, this since early April, 2014.  With a new club comes a new technique philosophy.  Bud Taylor is a well-known and respected swim coach in the Pacific Northwest.  He has a long history of success, especially with breaststrokers, so I am particularly interested in learning something from Bud.

One of the main differences between the way I coach breaststroke and the way Bud coaches breaststroke is the “out-sweep.”  I coach swimmers to scull out at a 45° angle; this phase is non-propulsive.  Although Bud believes the same, that the out sweep is non-propulsive, he preaches a slide out with palms facing sides, more like 90° angles.  The difference may seem minor, but remember in the water things are distorted.  In other words, you have to teach yourself what 45° feels like, just like you have to teach yourself what it means to enter and slide out on your right arm in freestyle without crossing over.

Fortunately, or unfortunately, I understand this; fortunately because it makes me a faster swimmer; unfortunately because I exaggerate changes in the water to counteract the distortion but making big changes when your 50+ years has consequences–I’m currently injured.  In my two workouts of “breaststroke bliss,” before relegating myself to the kicking lane, I experimented with Bud’s outsweep and really liked the result:  I felt like I stayed down in the water and did not elevate during the outsweep, and this helped me feel more power during the propulsive phases of breaststroke (i.e., insweep and extention phases).  Previously, my shoulders elevated during the outsweep and I didn’t think there was anything I could do to prevent that.  But, sliding out with a 90° palm angle seems key.

If you’re going to make this change please do it a little bit at a time; I’m sure I’m injured because I aggressively applied the angle change to my palms and this was too much internal rotation on the shoulders.  As you practice, think:  “no pressure on the out sweep,” or “constant speed to the corners,” as Bud says.

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

Friday:  Sprint Freestyle/Speed

  • Warm-up-
    • 300 swim
    • 200 kick/swim
  • Kick Set-
    • 2 x 50 kick @ 1:40 or r=20
    • 2 x 50 kick @ 1:30 or r=15
    • 2 x 50 kick @ 1:20 or r=10
    • 2 x 50 kick @ 1:10 or r=5
  • Recovery Set-
    • 8 x 25 @ 40 or r=10
      • 25 drill/25 swim
  • Main Set-
    • 2 x through:
      • 1 x 150 free @ 3:00 or r=30
        • medium effort
      • 2 x 75 stroke @ 1:45 or r=30
        • hard effort
      • 3 x 50 free @ 1:00 or r=15
        • medium effort
      • 6 x 25 stroke @ 45 or r=20
        • hard effort
      • extra 30 seconds rest
  • Cool-down-
    • 200 [25 scull/25 swim]

Total = 2500

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

May 19-23, 2014

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Workouts off the beaten path: January 27-31, 2014

Workouts for January 27-31, 2014

  • Glide Stroke Drill Addendum-
    • This drill is best done with a pull buoy
    • Milt Nelms created this drill (I coached with Milt in the early 1990’s–wow, that’s a long time ago!)

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim, 2 x 50 swim @ r=10
    • 200 kick, 2 x 50 kick @ r=10
  • Warm-up Set-
    • 12 x 25 @ r=5
      • 25 scull/25 pull
  • Main Set-
    • 100 @ 1:40 or r=10
      • 200 @ 3:20 or r=20
        • 300 @  5:00 or r=30
          • 400 @ 6:40 or r=40
        • 300 @ 5:00 or r=30
      • 200 @ 3:20 or r=20
    • 100 @ 1:40 or r=10
  • Kick Set-
    • 200 kick
    • 8 x 25 kick @ 45 or r=10
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Main Set-
    • 300 pull @ 5:00 or r=30
      • breathe 3/5/3 by 100’s
    • 2 x 150 swim  @ 3:10 or r=20
      • 50 back/50 breast/50 free
    • 3 x 100 pull @ 2:15 or r=20
      • 25 breast/25 free/25 breast/25 free
    • 6 x 50 kick @ 1:30 or r=15
      • 2 fly
      • 2 back
      • 2 breast
  • IM Set B-
    • 20 x 25 swim @ 40 or r=10
      • 100 IM order
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Main Set-
    • 1 x 400 pull @ 7:00 or r=60
      • breathe 3/5/3/5 by 100’s
    • 4 x 50 kick @ 1:30 or r=15
      • descend times 1-4
    • 2 x 200 swim @ 3:30 or r=30
      • push 3rd 50 in each 200
    • 2 x 100 kick @ 3:00 or r=20
      • push 3rd 25 of each 100
    • 4 x 100 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 @ 45
      • fast turns!
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 choice
  • Main Set-
    • 1 x 100 kick @ 2:30 or r=20
    • 2 x 100 [25 drill/25 swim] @ 2:00 or r=20
    • 3 x 100 swim @ 2:10 or r=20
      • 25 stroke/25 free
    • 4 x 100 pull @ 1:45 or r=15
    • 3 x 100 swim @ 2:10 or r=20
      • 50 stroke/50 free
    • 2 x 100 [50 drill/50 swim] @ 2:00 or r=20
    • 1 x 100 kick @ 2:30 or r=20
  • Fly Set-
    • 20 x 25 swim @ 40 or r=15
      • 4 x through:
        • 3 strokes fly, free
        • 4 strokes fly, free
        • 5 strokes fly, free
        • all fly
        • all free
  • Cool-down-
    • 100 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 swim
    • 200 kick
    • 100 pull
  • Warm-up Set-
    • 8 x 50 @ 1:10 or r=20
      • 1-4:  25 kick/25 swim
      • 5-8:  25 drill/25 swim
  • Speed Set A-
    • 3 x 200 swim @ 4:00 or r=60
      • #1:  straight 200
      • #2:  broken 15 seconds at 100 [subtract 15 seconds to get time]
      • #3:  broken 10 seconds at each 50 [subtract 30 seconds to get time]
  • Recovery Set-
    • 6 x 50 pull or swim @ r=10
  • Speed Set B-
    • 3 x 100 swim @ 2:30 or r=60
      • #1: straight 100
      • #2:  broken 15 seconds at 50 [subtract 15 seconds to get time
      • #3:  broken 10 seconds at each 25 [subtract 30 seconds to get time]
  • Cool-down-
    • 300 choice

Total = 2500

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

January 27-31, 2014

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Swim Clinic: Importance of Gliding and the Glide Drill (January 23, 2014)

In working with less experienced high school swimmers I am reminded of the importance of gliding.  Many of my swimmers constantly move their limbs in a futile attempt to move faster through the water.  In contrast, world-class swimmers exhibit moments of pure gliding, when the body is quiet but firmly stretched in a streamlined position.  Gliding in a streamlined position, although seemingly counterintuitive, is more efficient and ultimately faster.  Freestyle, at best, is “a series of long glides linked by quick rolls as you stroke and change sides” (Total Immersion, p. 52).

Gliding is more effective if done on our side.  According to Total Immersion, “on your stomach, you’re like a barge with its broad shoulders forcing the water to move so far that it’s constantly pushing along a huge volume of water in front.  Yachts, on the other hand, even if they’re broad in the beam, are knifelike up front, so it’s easy for the water to go around”(p. 51).  Unfortunately, rolling makes us feel unsteady and out of balance.  The “glide stroke” drill improves our ability to balance on our side and feel less out of control:

  • in side-float position (one arm extended in front, other arm at side, body on side)
  • legs and feet extended in a straight line, head aligned too
  • glide for 5 seconds
  • stroke one arm at a time, gliding after each arm-stroke
  • goal is 5 strokes per length!

The ability to glide is affected by the ability to float, which I will cover in the next swim clinic.
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Workouts off the beaten path: January 20-24, 2014

Workouts for January 20-24, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 4 x 50 [25 kick/25 swim] @ r=10
    • 4 x 25 [25 scull/25 pull] @ r=5
  • Main Set-
    • Davis Mile “Plus”
    • Broken 2500 (subtract 2 minutes to get time):
      • 30 lengths [750] @ r=30
      • 25 lengths [625] @ r=30
      • 20 lengths [500] @ r=30
      • 15 lengths [375] @ r=30
      • 10 lengths [250]
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 [25 10-beat free/25 free]
    • 200 pull
  • Fly Set-
    • 8 x 25 @ 40 or r=15
      • 25 4-beat fly/25 fly
  • Stroke Set A-
    • 2 x 300 swim @ 5:15 or r=30
      • 100 free/100 stroke/100 free
  • Back Set-
    • 8 x 25 @ 40 or r=15
      • 25 10-beat back/25 back
  • Stroke Set B-
    • 4 x 150 swim @ 2:50 or r=20
      • 50 free/50 stroke/50 free
  • Breast Set-
    • 8 x 25 @ 40 or r=15
      • 25 2 kicks, 1 pull breast/25 breast
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 choice
  • Warm-up Set-
    • 2 x through:
      • 100 pull @ 1:45 or r=15
      • 2 x 50 @ 1:10 or r=15
        • 25 kick/25 drill
  • Main Set-
    • 2 x through:
      • 4 x 50 swim @ 55 or r=10
        • @ 500 pace
      • 200 swim @ 4:00 or r=45
        • easy
      • 2 x 100 swim @ 1:45 or r=15
        • @ 500 pace + 5 seconds
      • 200 swim @ 4:00 or r=45
        • easy
      • 1 x 200 swim @ 3:20 or r=20
        • @ 500 pace + 10 seconds
      • 200 swim @ 4:00 or r=45
        • easy

Total = 3000

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

Thursday:  Stroke  Clinic

  • Still working on this piece; will post when it’s complete.

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 [25 scull/25 pull]
  • Warm-up Set-
    • 8 x 25 @ r=10
      • 25 drill/25 build
  • Main Set-
    • 2 x through:
      • 4 x 100 swim @ 1:50 or r=20
      • 3 x 100 swim @ 1:40 or r=10
      • 2 x 100 swim @ 1:30 or r=5
      • extra 60-120 seconds rest
  • Cool-down-
    • 100 choice

Total = 2500

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

January 20-24, 2014

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Workouts off the beaten path: January 6-10, 2014

Workouts for January 6-10, 2014

***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 through (1 round each stroke, reverse IM order):
      • 2 x 25 kick @ 45 or r=15
      • 2 x 50 [25 drill/25 swim] @ 1:15 or r=15
      • 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 fr/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 (fly/back, back/breast, breast/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 @ 5:15 or r=45
      • 2 x 150 swim @ 2:45 or r=20
      • 4 x 75 kick @ 2:00 or r=30
      • 6 x 50 swim @ 1:00 or r=15
      • 4 x 75 kick @ 2:00 or r=30
      • 2 x 150 swim @ 2:45 or r=20
      • 1 x 300 pull @ 5:15 or r=45
  • Drill Set-
    • 8 x 25 drill @ 45 or r=15
      • 25 10-beat free/25 DPS
  • Cool-down-
    • 200 swim

Total = 3000

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

Thursday:  Swim Clinic

Topic:
Rope Drill (or Swimming on the Line)

Intro:
I’m coaching a mostly new group of high school swimmers this season and I was recently reminded of the value of this drill.

What:
World-class swimmers enter a hand in the water and seemingly anchor it, pushing their streamlined bodies forward.  This drill simulates how the body moves past the point where the hand catches (or anchors) the water, facilitates gliding, and encourages rolling on the long, vertical axis.

Set-up:
Secure a rope (about ½” in diameter) the length of the pool, on or below the surface of the water.  An easy way is to tie the ends of the rope to the hooks that the lane line connects to (if you leave the lane line in, the rope should be positioned diagonally).  Make sure the rope is taut.

How:
Place yourself above the rope, your long axis aligned with the rope.  Recover right-arm over water, grab rope, and pull your body along, recover left-arm over the water, grab rope, and pull your body along; you will be pulling (not kicking) your body arm-over-arm along the rope.  Your goal is to grab the rope as far in front as possible, then pull yourself hard enough so you get a glide before grabbing the rope with the other hand.  Your goal is also to keep the rope underneath your body and on the long axis.  Minimize breathing and focus on a still head with eyes at 45° and focused on rope, body rotating on long axis.

Practice:
Swim 10 x 50:  1st length on rope, 2nd length off rope.  Notice the difference in your stroke as you swim the 2nd length.

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

Friday:  Speed

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 8 x 25 build @ r=10
  • Speed 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-
    • 200 pull:  breathe every 3rd stroke
  • Speed Set B-
    • 4 x 100 swim @ 2:00 or r=30
      • #1:  push 2nd 50
      • #2:  push middle 50
      • #3:  push 1st 50
      • #4:  push 1st and 4th 25’s
  • Recovery Set-
    • 200 pull:  breathe every 3rd stroke
  • Speed Set C-
    • 4 x 50 swim @ 1:00 or r=15
      • #1:  push 1st  12.5
      • #2:  push 2nd 12.5
      • #3:  push 3rd 12.5
      • #4:  push 4th 12.5
  • Cool-down-
    • 100 choice

Total = 2500

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

January 6-10, 2014

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

Workouts for May 27-31, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 choice
  • Main Set-
    • 500 swim @ 8:20 or r=50
      • 250 pull @ 4:10 or r=25
        • 5 x 50 swim @ 1:00 or r=15
    • 400 swim @ 6:40 or r=40
      • 200 pull @ 3:20 or r=20
        • 4 x 50 swim @ 1:00 or r=15
    • 300 swim @ 5:00 or r=30
      • 150 pull @ 2:30 or r=15
        • 3 x 50 swim @ 1:00 or r=15
    • 200 swim @ 3:20 or r=20
      • 100 pull @ 1:40 or r=10
        • 2 x 50 swim @ 1:00 or r=15
  • Cool-down-
    • 100 choice

Total = 3100

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

Tuesday:  IM

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

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 free, stretch for 2 minutes
    • 200 swim (mix of strokes), stretch for 2 minutes
    • 200 IM kick, stretch on wall for 2 minutes
  • Warm-up Set-
    • 12 x 25 [25 scull/25 glide/25 pull] @ r=5
  • Pace Set A-
    • 3 x 200 swim @ 3:30 or r=30
      • #1:  push last 100
      • #2:  push middle 100
      • #3:  push 1st 100
  • Kick Set-
    • 6 x 50 kick @ 1:30 or r=15
      • descend 1-3, 4-6
      • choose one stroke for 1-3
      • choose another stroke for 4-6
  • Pace Set B-
    • 3 x 200 swim @ 3:30 or r=30
      • #1:  push even 50’s
      • #2:  push odd 50’s
      • #3:  push entire 200!
  • Pull Set-
    • 9 x 50 pull @ 55 or r=10
      • breathe 3/5/7 by 50’s
  • Cool-down-
    • 150 choice

Total = 3000

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

Thursday:  Swim Clinic

Topic:  Rope Drill (or Swimming on the Line)

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

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 200 [25 kick/25 swim]
    • 4 x 50 @ r=10
      • 25 drill/25 swim
    • 8 x 25 swim @ r=10
      • 25 DPS/25 build
  • Warm-up Set-
    • 300 pull, breathe 3/5/3 by 100’s
  • Main Set-
    • 2 x through:
      • 1 x 150 free @ 3:00 or r=30
        • medium effort
      • 2 x 75 stroke @ 1:45 or r=30
        • hard effort
      • 3 x 50 free @ 1:00 or r=15
        • medium effort
      • 6 x 25 stroke @ 45 or r=20
        • hard effort
      • extra 30 seconds rest
  • Cool-down-
    • 200 [25 scull/25 swim]

Total = 2500

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

May 27-31, 2013

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Workouts off the beaten path: May 13-17, 2013

Workouts for May 13-17, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 choice
  • Warm-up Set-
    • 4 x 50 @ r=10
      • 25 drill/25 swim
  • Main Set-
    • 4 x 150 swim or pull @ 2:30 or r=15
      • negative split each 150
    • extra 30 seconds rest
    • 1 x 600 swim @ 10:00 or r=60
      • negative split
    • 3 x 200 pull @ 3:20 or r=20
      • breathe 3/5/3/5 by 50’s
      • moderate pace
    • extra 30 seconds rest
    • 2 x 300 swim @ 5:00 or r=30
      • descend times 1-2
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim, 200 kick, 200 pull
  • Warm-up Set-
    • 8 x 25 drill @ r=10
      • 2 of each stroke
  • IM Set A-
    • 8 x 75 @ 2:00 or r=15-30
      • Choose 1 or 2 strokes:
        • 75 kick
        • 50 kick/25 swim
        • 25 kick/50 swim
        • 75 swim
        • 75 swim
        • 50 swim/25 kick
        • 25 swim/50 kick
        • 75 kick
  • IM Set B-
    • 12 x 50 swim @ 1:10 or r=15
      • 25 back/25 breast
  • IM Set C-
    • 12 x 25 swim @ 45 or r=15
      • 100 IM order
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 4 x 50 [25 drill/25 swim] @ r=10
    • 4 x 25 [25 scull/25 glide stroke] @ r=5
    • 4 x 25 build @ r=10
  • Main Set-
    • 1 x 400 pull @ 7:00 or r=60
      • moderate pace, breathe every 3rd stroke
    • 2 x 200 swim @ 3:30 or r=30
      • negative split, descend times 1-2
    • 1 x 300 pull @ 5:15 or r=45
      • moderate pace, breathe every 3rd stroke
    • 2 x 150 swim @ 2:30 or r=15
      • negative split, descend times 1-2
    • 1 x 200 pull @ 3:30 or r=30
      • moderate pace, breathe 3/5 by 25’s
    • 2 x 100 swim @ 1:45 or r=15
      • negative split, descend times 1-2
    • 1 x 100 pull @ 2:00 or r=30
      • moderate pace, breathe 3/5 by 25’s
    • 2 x 50 swim @  1:00 or r=15
      • negative split, descend times 1-2
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Swim Clinic

Topic:  Drag Forces – Part Two

How to minimize drag (continued):

Taper the shape you present to the water. Tapered objects meet less resistance than objects with square corners. Moreover, think of the time/money spent by Lance Armstrong et al. looking at reducing wind resistance when cycling. But, wind resistance is insignificant to the resistance encountered in water.

  • Tips to taper your shape:
  • Streamlined push-offs.  Practice pushing off the wall with arms and legs in a tightly streamlined position—like a pencil.  Let yourself sink down as you push off the wall, arms squeezing just behind ears, one hand on top of the other, merging 2 arms into 1, pushing off about 2′ below surface.

Keep it simple and smooth.  Elite swimmers look effortless; there are no extra movements.  Entry and exit are smooth, there is minimal splash, and they are not creating large waves that impede progress.

  • Tips to promote stroke cleanliness:
  • Practice “quiet” swimming.  Keep entry and recovery movements soft and smooth.  Your goal is to swim with little splash and no sound.

“…elite athletes do not use significant (sic) higher propulsive forces from their arms and legs.  Rather, they have better whole body streamlining which reduces the drag forces from the water.  Therefore, they can achieve faster swimming velocities using similar propulsion as non-elite athletes” (Cappaert, Pease, and Troup, 1996).

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim, 200 kick, 200 pull
  • Warm-up Set-
    • 4 x 75 @ r=15
      • 25 kick/25 drill/25 swim
  • Main Set A-
    • 12 x 50 swim @ 1:10 or r=20
      • Stroke count set, each set is 3 x 50:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, maintain same # of strokes
        • #3: max. speed, maintain same # of strokes
  • Recovery Set-
    • 300 pull:  breathe 3/5/3 by 100’s
  • Main Set B-
    • 12 x 25 swim @ 45 or r=15
      • Stroke count set, each set is 3 x 25:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, maintain same # of strokes
        • #3: max. speed, maintain same # of strokes
  • Cool-down-
    • 4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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

May 13-17, 2013

by

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

Workouts for May 6-10, 2013

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

Monday:  Distance Freestyle/Pace

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

Total = 3000

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

Tuesday:  IM

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

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

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

Total = 3000

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

Thursday:  Swim Clinic

Topic:  Drag Forces – Part One

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

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

How to minimize drag:

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

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

Friday:  Sprint-Based

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

Total = 2500

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

May 6-10, 2013

by

Workouts off the beaten path: April 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