Tag Archives: Swim Workouts

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

Workouts for February 3-7, 2014

***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-
    • 3 x through:
      • 4 x 100 pull @ 1:45 or r=15
        • hold steady, moderate pace
      • 1 x 400 swim @ 6:30 or r=30
        • descend times 1-3
  • Cool-down-
    • 8 x 25 [25 scull with kick/25 swim] @ r=10

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 6 x 50 [25 swim/25 kick] @ r=10
    • 6 x 50 [25 drill/25 swim] @ r=10
    • 6 x 50 [25 scull/25 pull] @ r=10
  • Main Set-
    • 25 fly @ 40 or r=10
      • 50 [25 fly/25 back] @ 1:10 or r=15
        • 75 [25 fly/25 back/25 breast] @ 1:40 or r=20
          • 100 IM @ 2:20 or r=40
    • 25 back @ 40 or r=10
      • 50 [25 back/25 breast] @ 1:10 or r=15
        • 75 [25 back/25 breast/25 free] @ 1:40 or r=20
          • 100 IM @ 2:20 or r=40
    • 25 breast @ 40 or r=10
      • 50 [25 breast/25 free] @ 1:10 or r=15
        • 75 [25 breast/25 free/25 fly] @ 1:40 or r=20
          • 100 IM @ 2:20 or r=40
    • 25 free @ 40 or r=10
      • 50 [25 free/25 fly] @ 1:10 or r=15
        • 75 [25 free/25 fly/25 back] @ 1:40 or r=20
          • 100 IM @ 2:20 or r=40
  • Cool-down-
    • 4 x 75 pull or swim @ 1:30 or r=15
      • 4 x 50 pull or swim @ 1:00 or r=15
        • 4 x 25 pull or swim @ 40 or r=10

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 16 x 25 “streamline breakouts” @ 30 or r=5-10
      • fast breakout, 3 strokes no breathing, swim easy to wall
  • Main Set-
    • Maintain stroke count and pace throughout set:
      • 50 @ 50 or r=5
        • 100 @ 1:40 or r=10
          • 200 @ 3:20 or r=20
            • 300 @ 5:00 or r=30
          • 200 @ 3:20 or r=20
        • 100 @ 1:40 or r=10
      • 50 @ 50 or r=5
  • Technique Set-
    • 16 x 50 @ 1:00 or r=10
      • 4 x through:
        • 25 r-arm free/25 free
        • 25 l-arm free/25 free
        • 25 10-beat free/25 free
        • 25 catch-up free/25 free
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 300 pull
  • Warm-up Set-
    • 16 x 25 kick @ 45 or r=10
  • Main Set-
    • 2 x through:
      • 100 free @ 2:00 or r=30
        • 75 free/25 stroke @ 2:00 or r=25
          • 50 free/50 stroke @ 2:00 or r=20
            • 25 free/75 stroke @ 2:00 or r=15
              • 100 stroke @ 2:30 or r=30
  • Speed Set-
    • 16 x 25 swim @ 45 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • 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
    • 200 swim @ 5:00 or r=60
      • ½ speed (recovery pace)
    • 4 x 75 swim @ 2:00 or r=60
      • 90% effort
    • 200 swim @ 5:00 or r=60
      • ½ speed (recovery pace)
    • 6 x 50 swim @ 1:45 or r=60
      • 90% effort
    • 200 swim @ 5:00 or r=60
      • ½ speed (recovery pace)
  • Cool-down-
    • 10 x 25 swim @ 45 or r=15
      • ascend pace

Total = 2500

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

February 3-7, 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 13-17, 2014

Workouts for January 13-17, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 25 scull with free kick @ r=5
  • Main Set-
    • 1 x 400 pull @ 6:30 or r=30
      • steady pace, breathe 3/5/3/5 by 50’s
    • 16 x 25 swim @ 30 or r=5
      • steady pace
    • 2 x 200 pull @ 3:15 or r=15
      • steady pace, breathe 3/5/3/5 by 25’s
    • 8 x 50 swim @ 1:00 or r=15
      • descend times 1-4, 5-8
    • 4 x 100 pull @ 1:40 or r=10
      • descend times 1-4
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 8 x 50 pull @ 1:10 or r=10
      • 25 breast/25 free
  • Main Set-
    • 1 x 300 swim @ 6:00 or r=30
      • 100 back/100 breast/100 free
    • 2 x 150 swim @ 3:00 or r=20
      • 50 back/50 breast/50 free
    • 3 x 100 swim @ 2:10 or r=20
      • 50 back/50 breast
    • 6 x 50 swim @ 1:00 or r=10
      • 25 breast/25 free
    • 12 x 25 fly @ 45 or r=15
      • 25 kick/25 drill/25 swim
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 2 x 50 [25 drill/25 swim] @ r=10
    • 200 kick
    • 2 x 50 [25 kick/25 swim] @ r=10
    • 200 pull
    • 2 x 50 [25 drill or kick/25 swim] @ r=10
  • Main Set-
    • 4 x 100 pull @ 1:45 or r=15
      • moderate pace
    • 2 x 50 swim @ 1:00 or r=15
      • build within each 50
    • 3 x 100 pull @ 1:45 or r=15
      • moderate pace
    • 4 x 50 swim @ 1:00 or r=15
      • negative split each 50
    • 2 x 100 pull @ 1:45 or r=15
      • moderate pace
    • 6 x 50 swim @ 1:00 or r=15
      • descend times 1-3, 4-6
    • 1 x 100 pull @ 1:45 or r=15
      • moderate pace
    • 8 x 50 swim @ 1:00 or r=15
      • descend times 1-4, 5-8
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  IM

  • Warm-up-
    • 300 swim
    • 6 x 50 [25 kick/25 swim] @ r=10
  • Warm-up Set-
    • 24 x 25 swim @ 40 or r=10-15
      • 3 x [25 free/25 fly/25 free/25 back/25 free/25 breast/25 free/25 free]
  • Main Set-
    • 1 x 200 swim @ 4:00 or r=30
      • IM
    • 4 x 50 swim @ 1:15 or r=20
      • 25 fly/25 back
    • 1 x 200 swim @ 4:00 or r=30
      • IM
    • 4 x 50 swim @ 1:15 or r=20
      • 25 back/25 breast
    • 1 x 200 swim @ 4:00 or r=30
      • IM
    • 4 x 50 swim @ 1:15 or r=20
      • 25 breast/25 free
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 4 x 75 @ r=15
      • 25 kick/25 drill/25 swim
  • Speed Set A-
    • 12 x 50 swim @ 1:05 or r=15
      • In sets of 3 x 50:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, maintain same # of strokes as #1
        • #3: max. speed, maintain same # of strokes as #1
  • Recovery-
    • 400 pull:  breathe 3/5/3/5 by 100’s
  • Speed Set B-
    • 12 x 25 swim @ 45 or r=15
      • In sets of 3 x 25:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, maintain same # of strokes as #1
        • #3: max. speed, maintain same # of strokes as #1
  • Cool-down-
    • 4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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

January 13-17, 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: October 28-November 1, 2013

Workouts for October 28 – November 1, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Pace Set A-
    • 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 B-
    • 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]
  • 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 @ 1:45 or r=20
      • 2 x through:
        • 50 fly/25 back
        • 50 back/25 breast
        • 50 breast/25 free
  • Recovery 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
  • Stroke 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
  • IM 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:  Sprint-Based

  • Warm-up-
    • 400 swim
    • 8 x 25 [25 scull/25 pull] @ r=5
  • Warm-up 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
  • Sprint Set-
    • 4 x 50 “cat and mouse:”
      • Think of a mountain stage in the Tour de France, 3 riders are out in front and on the steepest part of the climb, they have almost stopped riding and are waiting for someone to make a move
      • Ideally there are 4 swimmers side-by-side, one is the “mouse” the rest are the “cats”
      • Mouse sets the pace and swims slow enough so that everyone can stay in a line
      • Cats are not allowed to be ahead of mouse
      • Sometime during the 50 mouse begins a sprint for home, at that point, cats sprint too, and it’s a race to touch the wall first!
  • Cool-down-
    • 300 choice

Total = 2500

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

10 -28 to 11-1, 2013

by

Workouts off the beaten path: October 21-25, 2013

Workouts for October 21-25, 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-
    • 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
      • [200 IM order] x 3
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Main Set-
    • Swim as one 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
  • Race Prep 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
      • 25 stroke/75 free
    • 30 seconds extra rest
    • 4 x 100 swim @ 2:15 or r=20
      • 50 stroke/50 free
    • 30 seconds extra rest
    • 4 x 100 swim @ 2:30 or r=30
      • 75 stroke/25 free
  • Cool-down-
    • 4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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

Friday:  Sprint-Based

  • 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
  • Race Prep Set-
    • 12 x 25 @ 45 or r=15
      • 25 DPS/25 build/25 fast breakout
  • Cool-down-
    • 200 easy

Total = 2500

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

October 21-25, 2013

by

Workouts off the beaten path: October 14-18, 2013

Workouts for October 14-18, 2013

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

Monday:  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 800 meter (or 1000 yard) pace
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim
    • 6 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-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-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:
      • 400 pull @ 6:30 or r=30
        • moderate effort, breathe 3/4/5/3 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

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

Thursday:  Stroke

  • Warm-up-
    • 500 choice
  • Freestyle Set-
    • 8 x 50 @ 1:05 or r=15
      • 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=15
      • 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=15
      • 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:  Sprint-Based

  • Warm-up-
    • 400 swim
  • Main Set-
    • 2 x through:
      • 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

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

October 14-18, 2013

by

Workouts off the beaten path: October 7-11, 2013

Workouts for October 7-11, 2013

***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 3/5/7/5/3 by 50’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-
    • 400 choice
  • Warm-up Set-
    • 8 x 50 pull @ 1:05 or r=10
      • 25 breaststroke/25 free
  • IM 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]
  • IM 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-
    • 200 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
      • alt. 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-
    • 8 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 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-
    • 200 choice

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 3 x through:
      • 2 x 50 [25 drill/25 swim] @ 1:00 or r=10
      • 4 x 25 [25 drill/25 swim] @ 40 or r=10
  • Main Set-
    • 4 x 75 swim @ 2:00 or r=60
      • all fast (90%)!
    • 1 x 200 easy
    • 4 x 50 swim @ 1:30 or r=50
      • all fast (95%)!
    • 1 x 200 easy
    • 4 x 25 swim @ 1:00 or r=40
      • all fast (95%)!
    • 1 x 200 easy
  • Cool-down-
    • 4 x 25 @ r=5
      • 25 scull/25 pull

Total = 2500

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

October 7-11, 2013