Tag Archives: Swim Workouts

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Workouts off the beaten path: July 15-19, 2013

Workouts for July 15-19, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Main Set-
    • 2 x 200 pull @ 3:20 or r=20
      • breathe 3/5/3/5 by 50’s
    • 4 x 50 kick @ 1:30 or r=20
      • 25 easy/25 fast
    • 1 x 400 swim @ 7:00 or r=60
      • negative split
    • 8 x 50 pull @ 55 or r=10
      • descend times 1-4, 5-8
    • 1 x 200 kick @ 5:00 or r=30
      • negative split
    • 4 x 100 swim @ 1:40 or r=10
      • descend times 1-4
    • 16 x 25 swim @ 35 or r=10
      • descend times 1-4, etc.
  • Cool-down-
    • 200 [25 scull/25 swim]

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 2 x [125 swim, 125 drill or kick]
  • Warm-up 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 @ 1:40 or r=20
      • 2 x through:
        • 50 fly/25 back
        • 50 back/25 breast
        • 50 breast/25 free
  • Pull/Recovery Set-
    • 450 pull:  breathe 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-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
  • Warm-up Set A-
    • 8 x 25 kick @ 45 or r=10
  • Warm-up Set B-
    • 6 x 50 @ 1:00 or r=10
      • 25 drill/25 swim
  • Main Set-
    • 3 x through:
      • 2 x 100 pull @ 1:45 or r=15
        • moderate effort
      • 4 x 50 @ 1:00 or r=10
        • 25 10-beat free/25 free
      • 1 x 200 free @ 3:30 or r=30
        • descend times 1-3
  • Speed Set-
    • 8 x 25 swim @ 40 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up
    • 400 swim
  • Warm-up Set A-
    • 8 x 25 @ r=5
      • 25 scull/25 pull
  • Warm-up Set B-
    • 8 x 50 @ r=15
      • 25 stroke drill/25 stroke
      • 25 free drill/25 free
  • Main Set-
    • 2 x through:
      • 300 swim @ 5:00 or r=30
        • all free
      • 200 swim @ 3:45 or r=30
        • 50 stroke/50 free/50 stroke/50 free
      • 100 swim @ 2:00 or r=20
        • 50 free/50 stroke
      • 50 swim @ 1:15 or r=30
        • all stroke
  • Cool-down-
    • 200:  25 kick/25 swim

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 10 x 25 @ 45 or r=15
      • 25 drill/25 build
  • Main Set-
    • 2 x 150 swim @ 3:00 or r=60
      • 90% effort
    • 1 x 200 swim @ 4:30 or r=60
      • ½ speed (recovery pace)
    • 4 x 75 swim @ 1:45 or r=45
      • 90% effort
    • 1 x 200 swim @ 4:30 or r=60
      • ½ speed (recovery pace)
    • 6 x 50 swim @ 1:30 or r=45
      • 90% effort
    • 1 x 200 swim @ 4:30 or r=60
      • ½ speed (recovery pace)
  • Cool-down-
    • 10 x 25 swim @ 45 or r=15
      • ascend pace 1-10

Total = 2500

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

July 15-19, 2013

by

Workouts off the beaten path: July 8-12, 2013

Workouts for July 8-12, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 2 x through:
      • 2 x 100 pull @ 1:40 or r=10
        • breathe 3/5 by 25’s
      • 4 x 50 @ 1:00 or r=15
        • 25 drill/25 swim
  • Main Set-
    • Timed 1500 swim (subtract 1 minute to get time):
      • 500 @ r=15
      • 400 @ r=15
      • 300 @ r=15
      • 200 @ r=15
      • 100
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
    • 4 x 25 swim @ r=10
      • build each 25
  • Pull Set-
    • 400 pull:  breathe every 3rd stroke
  • Kick Set-
    • 4 x 100 kick @ 2:30 or r=15
      • #1:  50 fly/50 back
      • #2:  50 back/50 breast
      • #3:  50 breast/50 free
      • #4:  100 IM
  • Pull Set-
    • 400 pull:  breathe 3/5/3/5 by 100’s
  • Main Set-
    • 12 x 50 swim @ 1:10 or r=20
      • 4 x through:
        • 25 fly/25 back
        • 25 back/25 breast
        • 25 breast/25 free
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 100 kick
    • 200 (25 drill/25 swim)
    • 100 kick
  • Warm-up Set-
    • 12 x 25 swim @ r=10
      • descend stroke count 1-4, 5-8, 9-12
  • Main Set-
    • 2 x 200 pull @ 3:20 or=20
      • breathe 3/5/3/5 by 50’s
    • 4 x 100 swim @ 1:45 or r=15
      • descend times 1-4
    • 8 x 50 swim @ 1:00 or r=15
      • descend times 1-4, 5-8
    • 4 x 100 swim @ 1:45 or r=15
      • descend times 1-4
    • 2 x 200 pull @ 3:20 or r=20
      • breathe 3/5/3/5 by 50’s
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 500 swim
  • Speed/Streamlining Set-
    • 10 x 25 @ 40 or r=15
      • 1st ½ length: underwater dolphin kick
      • 2nd ½ length: easy free
  • Pull Set-
    • 250 pull:  breathe 3/5/7/5/3 by 50’s
  • Stroke Set-
    • 30 x 25 swim @ 40 or r=15
      • 25 stroke/25 free
  • Pull Set-
    • 250 pull:  breathe 3/5/7/5/3 by 50’s
  • Speed/Streamlining Set-
    • 10 x 25 @ 40 or r=15
      • 1st ½ length: underwater dolphin kick
      • 2nd ½ length: easy free
  • Cool-down-
    • 250 swim

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 free
    • stretch for 2 minutes
    • 200 swim [mix of strokes]
    • stretch for 2 minutes
    • 200 kick
    • stretch for 2 minutes
  • Warm-up Set-
    • 8 x 25 @ 40 or r=10
      • 25 drill/25 swim
  • Main Set-
    • 3 x 150 free @ 3:00 or r=45
      • push pace on last 50
      • push pace on middle 50
      • push pace on first 50
    • 6 x 50 stroke @ 1:15 or r=20
      • descend times 1-3, 4-6
    • 3 x 150 free @ 3:00 or r=45
      • push pace on first 50
      • push pace on middle 50
      • push pace on last 50
  • Sprint Set-
    • 12 x 25 swim @ 45 or r=20
      • 25 easy/25 fast
  • Cool-down-
    • 200 swim

Total = 2500

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

July 8-12, 2013

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Workouts off the beaten path: July 1-5, 2013

Workouts for July 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
    • 100 kick
    • 200 [25 drill/25 swim]
  • Main Set-
    • 600 pull @ 9:40 or r=40
      • breathe 3/5/3/7/3/5 by 100’s
    • 4 x 150 swim @ 2:40 or r=20
      • descend times 1-4
    • 400 pull @ 6:30 or r=30
      • breathe 3/5/3/5 by 100’s
    • 4 x 100 swim @ 1:45 or r=15
      • descend times 1-4
    • 200 pull @ 3:20 or r=20
      • breathe 3/5/3/5 by 50’s
    • 4 x 50 swim @ 55 or r=10
      • descend times 1-4
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Main Set-
    • 4 x through:
      • 4 x 25 swim @ 45 or r=15
        • 100 IM order
      • 100 IM @ 2:15 or r=30
  • Kick Set A-
    • 200 kick
  • Kick Set B-
    • 8 x 25 kick @ 45 or r=10
      • 2 of each stroke
  • Cool-down-
    • 300 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
  • Main Set-
    • 20 x 75 @ 1:30 or r=20-30
      • 1-4 @ EN-1 pace
        • 5-8 @ EN-2 pace
          • 9-12 @ EN-3 pace
            • 13-16 @ EN-2 pace
              • 17-20 @ EN-1 pace
  • Speed/Technique Set-
    • 20 x 25 @ 45 or r=15
      • 2 x 25:  ½ length underwater dolphin kick/½ length easy swim
      • 2 x 25:  DPS
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up
    • 300 swim
  • Warm-up Set-
    • 100 pull @ 1:40 or r=10
      • 200 pull @ 3:20 or r=20
        • 300 pull @ 5:00 or r=30
          • 200 pull @ 3:20 or r=20
            • 100 pull @ 1:40 or r=10
  • Main Set-
    • 4 x 25 stroke @ 45 or r=15
      • 25 drill/25 swim
    • 1 x 50 swim [25 stroke/25 free] @ 60 or r=10
    • 4 x 25 stroke @ 45 or r=15
      • 25 drill/25 swim
    • 1 x 100 swim [50 stroke/50 free] @ 2:00 or r=20
    • 4 x 25 stroke @ 45 or r=15
      • 25 drill/25 swim
    • 1 x 150 swim [75 stroke/75 free] @ 3:00 or r=30
    • 4 x 25 stroke @ 45 or r=15
      • 25 drill/25 swim
    • 1 x 200 swim [100 stroke/100 free]
  • Turns Set-
    • 8 x 25 swim from mid-pool @ 45 or r=20
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 6 x 50 @ 1:00 or r=10
      • 25 drill/25 build
  • Sprint Set A-
    • 12 x 25 swim @ 45 or r=15
      • 3 x through:
        • 12.5 easy/12.5 fast
        • 12.5 fast/12.5 easy
        • 25 easy
        • 25 fast
  • Sprint Set B-
    • 12 x 50 @ 1:10 or r=20
      • 3 x through:
        • 25 easy/25 fast
        • 25 fast/25 easy
        • 50 easy
        • 50 fast
  • Recovery Set-
    • 400 pull
      • (breathe 3/3/5/3 by 100’s)
    • 4 x 50 pull @ r=10
  • Cool-down-
    • 100 swim

Total = 2500

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

July 1-5, 2013

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Workouts off the beaten path: June 24-28, 2013

Workouts for June 24-28, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 500 swim
  • Warm-up Set-
    • 10 x 50 @ 1:00 or r=15
      • 5 x through:
        • 25 10-beat free/25 catch-up free
        • 50 DPS free
  • Main Set-
    • 1000 swim
      • 3 x through + 100 easy:
        • 100 easy
        • 100 moderate
        • 100 fast
  • Pull Set-
    • 10 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Speed Set-
    • 10 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 250 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 4 x through:
      • 25 scull/25 glide stroke/25 pull
  • IM Set A-
    • 2 x through:
      • 4 x 25 swim @ 40 or r=10
        • 1 each stroke
      • 3 x 50 swim @ 1:10 or r=20
        • 25 fly/25 back
        • 25 back/25 breast
        • 25 breast/25 free
      • 1 x 200 IM @ 4:30 or r=60
  • IM Set B-
    • 4 x through (continuous):
      • 25 back
      • 25 fly
      • 25 back
      • 25 breast
      • 25 free
      • 25 free
      • 25 free
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 100 swim
    • 100 kick
    • 100 pull
  • Main Set-
    • 6 x 50 pull @ 55 or r=10
      • fast tempo
    • 3 x 100 swim @ 1:45 or r=15
      • moderate effort
    • 2 x 150 pull @ 2:30 or r=15
      • DPS
    • 1 x 300 swim @ 5:00 or r=30
      • negative split
    • 2 x 150 pull @ 2:30 or r=15
      • DPS
    • 3 x 100 swim @ 1:45 or r=15
      • moderate effort
    • 6 x 50 pull @ 55 or r=10
      • fast tempo
  • Cool-down-
    • 100 swim

Total = 3100

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
  • Kick Set-
    • 12 x 25 kick @ 45 or r=10
      • 2 x 25 stroke/1 x 25 free
  • Stroke Set A-
    • 8 x 25 stroke @ 40 or r=10
    • 4 x 50 stroke @ 1:05 or r=15
    • 2 x 100 stroke @ 2:15 or r=20-30
  • Pull Set-
    • 12 x 25 pull @ 45 or r=5-15
      • 2 x 25 breast/1 x 25 free
  • Stroke Set B-
    • 2 x 100 stroke @ 2:15 or r=20-30
    • 4 x 50 stroke @ 1:05 or r=15
    • 8 x 25 stroke @ 40 or r=10
  • Drill Set-
    • 12 x 25 drill @ 45 or r=15
      • 2 x 25 stroke/1 x 25 free
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 300 kick
    • 200 pull
  • Speed Set A-
    • 12 x 50 swim @ 1:00 or r=15
      • every 3rd 50 fast!
  • Recovery-
    • 200 pull
  • Speed Set B-
    • 8 x 50 swim @ 1:15 or r=30
      • every 2nd 50 fast!
  • Recovery-
    • 200 pull
  • Speed Set C-
    • 4 x 50 swim @ 1:30 or r=60
      • all fast!
  • Cool-down-
    • 200 pull

Total = 2500

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

June 24-28, 2013

by

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

Workouts for June 17-21, 2013

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

Monday:  Distance Freestyle/Pace

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

Total = 3000

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

Tuesday:  IM

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

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

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

Total = 3000

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

Thursday:  Stroke

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

Total = 2500

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

Friday:  Sprint-Based

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

Total = 2500

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

June 17-21, 2013

by

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

Workouts for June 10-14, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Main Set-
    • 500 pull @ 8:00 or r=30
      • breathe 3/5/3/5/3 by 100’s
    • 10 x 50 swim @ 1:00 or r=15
      • descend times 1-5, 6-10
    • 400 pull @ 6:30 or r=30
      • breathe 3/5/3/5 by 100’s
    • 8 x 50 swim @ 1:00 or r=15
      • descend times 1-4, 5-8
    • 300 pull @ 5:00 or r=30
      • breathe 3/5/3 by 100’s
    • 6 x 50 swim @ 1:00 or r=15
      • descend times 1-3, 4-6
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

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

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 12 x 25 [25 scull/25 pull] @ r=5
  • Main Set-
    • 2 x through (pace gets faster as distance gets shorter):
      • 300 swim @ 5:00 or r=30
        • 2 x 150 swim @ 2:45 or r=20
          • 4 x 75 swim @ 1:30 or r=20
            • 6 x 50 swim @ 1:00 or r=15
              • extra 30 seconds rest
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 [25 10-beat free/25 free]
    • 200 pull
  • Stroke Drill Set A-
    • 8 x 25 @ 45 or r=15
      • 25 2 kicks, 1 pull breast/25 breast
      • 25 4-beat fly/25 fly
      • repeat sequence
  • Stroke Set A-
    • 2 x 300 swim @ 5:30 or r=30
      • 100 free/100 stroke/100 free
  • Stroke Drill Set B-
    • 8 x 25 @ 45 or r=15
      • 25 cobra/25 breast
      • 25 single-arm fly/25 fly
      • repeat sequence
  • Stroke Set B-
    • 4 x 150 swim @ 3:00 or r=20
      • 50 free/50 stroke/50 free
  • Stroke Drill Set C-
    • 8 x 25 @ 45 or r=15
      • 25 3-up, 3-down breast/25 breast
      • 25 1-1-1 fly/25 fly
      • repeat sequence
  • Cool-down-
    • 100 swim

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 6 x 75 @ 1:40 or r=20
      • 25 drill/25 DPS/25 build
  • Main Set-
    • 1 x 150 free, moderate pace @ 3:00 or r=30
    • 3 x 50 swim @ 1:15 or r=20-30
      • descend times 1-3
    • 2 x 75 free, moderate pace @ 1:30 or r=15
    • 3 x 50 swim @ 1:15 or r=20-30
      • descend times 1-3
    • 3 x 50 free, moderate pace @ 1:00 or r=10
    • 3 x 50 swim @ 1:15 or r=20-30
      • descend times 1-3
    • 2 x 75 free, moderate pace @ 1:30 or r=15
    • 3 x 50 swim @ 1:15 or r=20-30
      • descend times 1-3
    • 1 x 150 free, moderate pace @ 3:00 or r=30
    • 3 x 50 swim @ 1:15 or r=20-30
      • descend times 1-3
  • Cool-down-
    • 150 swim

Total = 2500

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

June 10-14, 2013

by

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

Workouts for June 3-7, 2013

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

Monday:  Distance Freestyle/Pace

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

Total = 3000

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

Tuesday:  IM

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

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

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

Total = 3000

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

Thursday:  Stroke

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

Total = 2500

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

Friday:  Sprint-Based

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

Total = 2500

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

June 3-7, 2013

by

Workouts off the beaten path: May 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

by

Workouts off the beaten path: May 20-24, 2013

Workouts for May 20-24, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 11 x 50 pull @ 55 or r=10
      • 1-3:  4 breaths each 25
      • 4-7:  3 breaths each 25
      • 8-10:  2 breaths each 25
      • 11:  1 breath each 25
  • Main Set-
    • Davis Mile:  Broken 1650
      • Subtract 2½ minutes to get time
        • 11 lengths (275) @ r=20
        • 10 lengths (250) @ r=20
        • 9 lengths (225) @ r=20
          • 8 lengths (200) @ r=15
          • 7 lengths (175) @ r=15
          • 6 lengths (150) @ r=15
          • 5 lengths (125) @ r=15
            • 4 lengths (100) @ r=10
            • 3 lengths (75) @ r=10
            • 2 lengths (50) @ r=10
              • 1 length (25)
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 300 swim
    • 200 IM kick
    • 100 IM drill
    • 8 x 25 swim @ r=10
      • build
  • IM Set A-
    • 1 x 300 IM @ 5:30 or r=45
    • 4 x 50 [25 fly/25 back] @ 1:10 or r=20
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 [25 back/25 breast] @ 1:10 or r=20
    • 1 x 100 IM @ 2:15 or r=30
    • 4 x 50 [25 breast/25 free] @ 1:10 or r=15
  • IM Set B-
    • 12 x 25 swim @ 40 or r=10
      • 100 IM order
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 12 x 50 @ 1:05 or r=15
      • 25 10-beat free/25 free
      • 50 corkscrew [4 strokes free, 5 strokes back]
      • 25 10-beat back/25 back
  • Main Set-
    • 2 x through:
      • 200 should be faster than 200 split in 300, 100 should be faster than 100 split in 200, 50 should be faster than 50 split in 100
        • 300 swim @ 5:00 or r=30
        • 200 swim @ 3:30 or r=30
        • 100 swim @ 1:45 or r=15
        • 50 swim @ 1:15 or r=30
  • Speed Set-
    • 12 x 25 @ 40 or r=15
      • 12.5 easy/12.5 fast
      • 12.5 fast/12.5 easy
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 6 x [50 swim, 25 drill, 25 kick]
  • Stroke Set A-
    • 12 x 50 @ 1:10 or r=15
      • 25 drill/25 swim
      • 4 x [2 x 50 stroke/1 x 50 free]
  • Stroke Set B-
    • 12 x 25 stroke @ 45 or r=15
      • ½ length scull/½ length swim
      • ½ length swim/½ length scull
  • Pull Set-
    • 300 pull:  breathe 3/5/7/5 by 50’s
  • Stroke Set C-
    • 24 x 25 swim @ 40 or r=10-15
      • 2 x 25 stroke/1 x 25 free
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 400 swim
    • 4 x 50 @ r=10
      • 25 DPS/25 build
  • Main Set-
    • 2 x through:
      • 200 swim @ 3:30 or r=30
        • negative split
      • 2 x 100 pull @ 1:45 or r=15
        • moderate effort, breathe 3/5 by 25’s
      • 4 x 50 swim @ 1:00 or r=15
        • negative split
      • 4 x 25 swim @ 45 or r=20
        • moderate – hard effort
      • 4 x 25 kick @ 45 or r=15
        • build
      • 1 x 100 swim @ 3:00
        • easy effort
  • Cool-down-
    • 100 swim

Total = 2500

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

May 20-24, 2013

by

Workouts off the beaten path: 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