August 14, 2015 by Streamlining

Workouts off the beaten path: August 17-21, 2015

Workouts for August 17-21, 2015

***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-
- 8 x 25 scull with free kick @ r=5

Main Set-
- 3 x through:
  - 1 x 400 pull @ 6:30 or r=30
    - breathe 3/5/3/5 by 100’s
  - 4 x 100 swim @ 1:40 or r=10
    - descend times 1-4
  - extra 30 seconds rest

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 300 swim

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

Kick Set-
- 8 x 50 kick @ r=10
  - 25 easy/25 fast

IM Set A-
- 5 x 75 swim @ 1:40 or r=20
  - 25 fly/25 free/25 fly
  - easy 25 after 5th 75

IM Set B-
- 5 x 75 swim @ 1:40 or r=20
  - 25 back/25 free/25 back
  - easy 25 after 5th 75

IM Set C-
- 5 x 75 swim @ 1:40 or r=20
  - 25 breast/25 free/25 breast
  - easy 25 after 5th 75

Cool-down-
- 200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 400 choice

Main Set-
- 1 x 400 pull @ 6:30 or r=30
  - breathe 3/5/3/5 by 100’s
- 4 x 50 kick @ 1:30 or r=15
  - 25 easy/25 fast
- 2 x 200 swim @ 3:30 or r=20
  - negative split
- 2 x 100 @ 2:00 or r=20
  - 25 drill/25 swim
- 4 x 100 pull @ 1:40 or r=10
  - breathe 3/5 by 50’s
- 1 x 200 @ 4:00 or r=20
  - 25 drill/25 swim
- 8 x 50 swim @ 55 or r=10
  - 2 x through:
    - 2 x 50 DPS
    - 2 x 50 build

Turns Set-
- 8 x 25 free (from center of pool) @ 40 or r=15
  - flip turns practice!

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 500 choice

Pull Set A-
- 400 pull: negative split

Stroke Set A-
- 8 x 50 swim @ 1:00 or r=10
  - negative split each 50
  - choice of strokes

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

Stroke Set B-
- 6 x 50 swim @ 1:05 or r=15
  - negative split each 50
  - choice of strokes

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

Stroke Set C-
- 4 x 50 swim @ 1:10 or r=20
  - negative split each 50
  - choice of strokes

Cool-down-
- 200 choice

Total = 2500

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

Friday: Speed

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

Warm-up Set-
- 12 x 25 swim @ 45 or r=15
  - 4 x through:
    - 25 DPS
    - 25 build
    - 25 fast breakout, easy to wall

Main Set-
- Tempo/effort get faster with each set:
  - 2 x 150 swim @ 3:00 or r=30
    - 4 x 75 swim @ 1:30 or r=15
      - 12 x 25 swim @ 40 or r=10

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

Scull Set-
- 12 x 25 @ r=5
  - 4 x through:
    - 25 scull
    - 25 glide
    - 25 pull

Cool-down-
- 200 choice

Total = 2500

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

August 17-21, 2015

August 10, 2015 by Streamlining

Workouts off the beaten path: August 10-14, 2015

Workouts for August 10-14, 2015

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

Monday: Distance Freestyle/Pace

Warm-up-
- 400 choice

Main Set-
- 3 x 300 swim or pull @ 5:00 or r=30
  - descend times 1-3
- 3 x 200 swim or pull @ 3:15 or r=15
  - descend times 1-3
- 3 x 150 swim or pull @ 2:30 or r=15
  - descend times 1-3
- 3 x 100 swim or pull @ 1:40 or r=10
  - descend times 1-3
- 3 x 50 swim or pull @ 55 or r=10
  - descend times 1-3

Cool-down-
- 200 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 400 swim

Warm-up Set A-
- 8 x 50 @ r=15
  - 25 kick/25 drill
  - 2 each stroke

Warm-up Set B-
- 400 pull: breathe 3/5/3/5 by 100’s

Main Set-
- 6 x through:
  - 4 x 25 swim @ 40 or r=10
    - 1 each stroke
  - 1 x 100 IM @ 2:20 or r=30

Cool-down-
- 100 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

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

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

Main Set-
- 8 x 100 swim @ 1:45 or r=15
  - odd 100’s: moderate effort
  - even 100’s: descend times 2-4-6-8
- 8 x 75 swim @ 1:20 or r=15
  - odd 75’s: moderate effort
  - even 75’s: descend times 2-4-6-8
- 8 x 50 swim @ 1:00 or r=15
  - odd 50’s: moderate effort
  - even 50’s: descend times 2-4-6-8
- 8 x 25 swim @ 40 or r=10
  - odd 25’s moderate effort
  - even 25’s: descend times 2-4-6-8

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

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

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

Main Set-
- 3 x through:
  - 4 x 25 kick @ 45 or r=15
    - round 1=fly
    - round 2=back
    - round 3=breast
  - 4 x 50 @ 1:10 or r=15
    - 25 drill/25 swim
      - round 1=fly
      - round 2=back
      - round 3=breast
  - 1 x 300 pull @ 5:00 or r=30
    - breathe every 3rd stroke

Total = 2500

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

Friday: Speed

Warm-up-
- 500 choice

Warm-up Set-
- 10 x 25 (25 kick/25 build) @ r=10

Main Set-
- 5 x 50 swim @ 1:00 or r=10
  - swim hard enough to make interval
- 1 x 50 swim (fast!) @ 1:00 or r=20
- 4 x 50 swim @ 1:05 or r=10
  - swim hard enough to make interval
- 2 x 50 swim (fast!) @ 1:05 or r=25
- 3 x 50 swim @ 1:10 or r=10
  - swim hard enough to make interval
- 3 x 50 swim (fast!) @ 1:10 or r=30
- 2 x 50 swim @ 1:15 or r=10
  - swim hard enough to make interval
- 4 x 50 swim (fast!) @ 1:15 or r=35
- 1 x 50 swim @ 1:20 or r=10
  - swim hard enough to make interval
- 5 x 50 swim (fast!) @ 1:20 or r=40

Cool-down-
- 10 x 25 (25 scull/25 pull) @ r=5

Total = 2500

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

August 10-14, 2015

July 31, 2015 by Streamlining

Workouts off the beaten path: August 3-7, 2015

Workouts for August 3-7, 2015

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

Monday: Distance Freestyle/Pace

Warm-up-
- 500 choice

Main Set-
- 600 pull @ 9:30 or r=30
  - breathe 3/5/3/5 by 150’s
- 4 x 150 swim @ 2:30 or r=15
  - descend times 1-4
- 400 pull 6:30 or r=30
  - breathe 3/5/3/5 by 100’s
- 4 x 100 swim @ 1:40 or r=10
  - descend times 1-4
- 200 pull @ 3:30 or r=30
  - breathe 3/5/3/5 by 50’s
- 4 x 50 swim @ 50 or r=5
  - descend times 1-4

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 400 swim

Warm-up Set-
- 12 x 25 @ r=10
  - 25 kick/25 drill/25 swim
  - IM order

IM Set A-
- 9 x 100 swim @ 2:00 or r=20
  - 3 x through:
    - 25 fly/75 free
      - 25 free/25 back/50 free
        
        50 free/25 breast/25 free

IM Set B-
- 4 x 200 @ 4:15 or r=30
  - 25 fly/50 back/25 breast/50 free/50 kick

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 400 swim

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

Warm-up Set B-
- 8 x 25 drill @ r=10
  - 25 10-beat free/25 catch-up free

Main Set-
- 2 x through:
  - 250 swim @ 4:10 or r=25
    - 200 swim @ 3:20 or r=20
      - 150 swim @ 2:30 or r=15
        
        100 swim @ 1:40 or r=10
        
        50 swim @ 55 or r=10

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

Cool-down-
- 200 choice

Total = 3000

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

Thursday: Stroke

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

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

Drill Set-
- 8 x 25 drill @ 45 or r=10
  - all “stroke”

Stroke Set A-
- 8 x 50 @ 1:10 or r=20
  - 25 drill/25 swim
  - all “stroke”

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

Stroke Set B-
- 8 x 25 swim @ 40 or r=15
  - all “stroke”

Cool-down-
- 200 choice

Total = 2500

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

Friday: Speed

Warm-up-
- 300 swim
- 200 kick

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

Main Set-
- 4 x 100 swim @ 2:00 or r=20-30
  - 75 easy/25 fast
- 1 x 400 easy: swim or pull @ r=60
- 6 x 50 swim @ 1:00 or r=10-15
  - 25 easy/25 fast
- 1 x 300 easy: swim or pull @ r=60
- 8 x 25 swim @ 30 or r=10
  - 12.5 easy/12.5 fast

Cool-down-
- 200 easy: swim or pull

Total = 2500

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

August 3-7, 2015

July 27, 2015 by Streamlining

Workouts off the beaten path: July 27-31, 2015

Workouts for July 27-31, 2015

*Sorry for the delay (again); I was working a championship meet (again)!*

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

Monday: Distance Freestyle/Pace

Warm-up-
- 300 swim
- 100 kick
- 200 (25 drill/25 swim)
- 100 kick

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

Main Set-
- 2 x through:
  - 1 x 300 pull @ 5:00 or r=30
    - breathe 3/5/3 by 100’s
  - 3 x 100 swim @ 1:45 or r=15
    - descend times 1-3
  - 6 x 50 swim @ 1:00 or r=15
    - 25 DPS/25 build

Cool-down-
- 200 swim

Total = 3000

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

Tuesday: IM

Warm-up-
- 200 swim
- 200 (25 kick/25 swim)
- 200 (25 drill/25 swim)

Kick Set-
- 6 x 50 kick @ 1:30 or r=15
  - 2 fly, 2 back, 2 breast

Pull Set-
- 600 pull: every 4th length breast pull

IM Set A-
- 12 x 50 swim @ 1:05 or r=15
  - Alternate:
    - 25 fly/25 back
    - 25 breast/25 free

IM Set B-
- 12 x 25 @ 40 or r=10
  - 4 x through:
    - 25 fly drill/25 fly swim
    - 25 back drill/25 back swim
    - 25 breast drill/25 breast swim

Cool-down-
- 100 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 200 swim
- 100 kick

Warm-up Set-
- 12 x 25 @ r=5
  - 25 scull/25 glide/25 pull

Main Set-
- 3 x through:
  - *Increase stroke tempo as distance gets shorter*
    - 2 x 125 swim @ 2:20 or r=30
      - moderate effort
    - 2 x 100 swim @ 1:50 or r=20
      - moderate-strong effort
    - 2 x 75 swim @ 1:30 or r=20
      - strong effort
    - 2 x 50 swim @ 1:00 or r=15
      - strong effort
    - 2 x 25 swim @ 40 or r=10
      - strong effort

Cool-down-
- 150 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
- 400 swim
- 200 (25 drill/25 swim)

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

Main Set-
- 4 x through (minimum 2 rounds stroke):
  - 25 swim @ 40 or r=10
    - 50 swim @ 1:05 or r=15
      - 75 swim @ 1:30 or r=20
        
        100 swim @ 2:10 or r=30

Race Pace Set-
- 6 x 50 free @ 1:00 or r=15
  - 25 DPS/25 fast

Cool-down-
- 200 swim

Total = 2500

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

Friday: Speed

Warm-up-
- 600 swim

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

Warm-up Set B-
- 8 x 25 @ r=15
  - 25 DPS/25 build

Main Set-
- 8 x through:
  - 25 fast @ 30 or r=10
  - 50 easy @ 1:15 or r=30

Recovery Set-
- 300 pull: breathe every 3rd stroke

Speed Set-
- 12 x 25 swim @ 45 or r=20
  - 25 easy/25 fast

Cool-down-
- 300 choice

Total = 2500

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

July 27-31, 2015

July 19, 2015 by Streamlining

Workouts off the beaten path: July 20-24, 2015

Workouts for July 20-24, 2015

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

Monday: Distance Freestyle/Pace

Warm-up-
- 4 x (100 swim, 50 kick)

Warm-up Set-
- 4 x 50 @ 1:00 or r=10
  - 25 10-beat free/25 swim
- 4 x 50 @ 1:00 or r=10
  - 25 human stroke (long dog)/25 swim
- 4 x 50 @ 1:00 or r=10
  - 25 catch-up free/25 swim

Main Set-
- The Davis Mile, broken 1650
  - Subtract 2 ½ minutes for total time:
    - 275 swim (11 lengths) @ 20 seconds rest
    - 250 swim (10 lengths) @ 20 seconds rest
    - 225 swim (9 lengths) @ 20 seconds rest
    - 200 swim (8 lengths) @ 15 seconds rest
      - 175 swim (7 lengths) @ 15 seconds rest
      - 150 swim (6 lengths) @ 15 seconds rest
      - 125 swim (5 lengths) @ 15 seconds rest
        
        100 swim (4 lengths) @ 10 seconds rest
        
        75 swim (3 lengths) @ 10 seconds rest
        
        50 swim (2 lengths) @ 10 seconds rest
        
        25 swim (1 length)

Cool-down-
- 150 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 swim @ 2:15 or r=30
    - 25 fly/75 free
  - 4 x 25 back @ 45 or r=15
    - 25 drill/25 swim
  - 2 x 100 swim @ 2:15 or r=30
    - 25 free/25 back/50 free
  - 4 x 25 breast @ 45 or r=15
    - 25 drill/25 swim
  - 2 x 100 swim @ 2:15 or r=30
    - 50 free/25 breast/25 free

Cool-down-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 200 swim
- 2 x 100 (25 drill/25 swim) @ r=15
- 4 x 50 kick @ r=10
- 8 x 25 (25 scull/25 pull) @ r=5

Main Set-
- 1 x 300 pull @ 5:00 or r=30
  - moderate pace, breathe every 3rd stroke
- 2 x 150 swim @ 2:35 or r=20
  - negative split each 150
- 4 x 75 swim @ 1:25 or r=15
  - descend times 1-4
- 6 x 50 swim @ 55 or r=10
  - descend times 1-3, 4-6
- 4 x 75 swim @ 1:25 or r=15
  - descend times 1-4
- 2 x 150 swim @ 2:35 or r=20
  - negative split each 150
- 1 x 300 pull @ 5:00 or r=30
  - moderate pace, breathe every 3rd stroke

Cool-down-
- 100 choice

Total = 3000

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

Thursday: IM

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

Warm-up Set-
- 8 x 75 pull @ 1:20 or r=10
  - breathe 3/5/3 by 25’s

Main Set-
- 12 x 25 stroke @ 45 or r=15
- 200 (25 drill/25 swim) @ 4:00 or r=20
  - mix of strokes
- 8 x 25 stroke @ 40 or r=10
- 200 (25 drill/25 swim) @ 4:00 or r=20
  - mix of strokes
- 4 x 25 stroke @ 35 or r=5
- 200 (25 drill/25 swim)
  - mix of strokes

Cool-down-
- 100 choice

Total = 2500

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

Friday: Speed

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

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

Main Set-
- 3 x through:
  - 4 x 50 swim @ r=10
    - #1=25 easy/25 fast
    - #2=25 fast/25 easy
    - #3=50 easy
    - #4=50 fast (90%)
  - 2 x 50 swim (fast, 95%) @ r=30
  - 1 x 100 swim (build) @ r=10
  - 1 x 50 swim (easy) @ r=60

Cool-down-
- 150 choice

Total = 2500

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

July 20-24, 2015

July 10, 2015 by Streamlining

Workouts off the beaten path: July 13-17, 2015

Workouts for July 13-17, 2015

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

Monday: Distance Freestyle/Pace

Warm-up-
- 200 swim
- 100 choice

Warm-up Set-
- 8 x 25 @ r=5
  - 25 scull/25 pull

Main Set-
- 2nd repeat faster than 1st repeat:
  - 2 x 500 swim or pull @ 8:00 or r=30
    - 2 x 400 swim or pull @ 6:20 or r=20
      - 2 x 300 swim or pull @ 4:45 or r=15

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 400 swim

Kick Set-
- 10 x 50 kick @ 1:30 or r=15
  - 1 x 50 free
    - 2 x 50 breast
      - 3 x 50 back
        
        4 x 50 fly

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

Swim Set-
- 10 x 100 IM @ 2:20 or r=30
  - choose one stroke each time to drop
  - choose one stroke each time to double-up

Cool-down-
- 100 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 400 swim
- 8 x 50 (25 kick/25 swim) @ r=10

Main Set-
- Swim as one continuous set:
  - 4 x 100 pull @ 1:45 or r=15
    - 1 x 200 swim @ 3:30 or r=30
      - 3 x 100 pull @ 1:40 or r=10
        
        1 x 200 swim @ 3:30 or r=30
        
        2 x 100 pull @ 1:35 or r=5
        
        1 x 200 swim @ 3:30 or r=30
        
        1 x 100 pull

Race Pace Set-
- 8 x 50 swim @ 1:05 or r=20
  - 4 x thru:
    - 25 easy/25 fast
    - 25 fast/25 easy

Cool-down-
- 8 x 25 scull/swim @ r=5

Total = 3000

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

Thursday: Stroke

Warm-up-
- 400 choice

Main Set-
- 1 x 400 pull @ 6:45 or r=45
  - breathe 3/5/3/5 by 100’s
- 16 x 25 kick @ 45 or r=15
  - 2 x 25 stroke
  - 2 x 25 free
- 2 x 200 swim @ 4:00 or r=30
  - 50 stroke/50 free/50 stroke/50 free
- 8 x 50 kick @ 1:30 or r=20
  - 2 x 50 stroke
  - 2 x 50 free
- 4 x 100 pull @ 2:00 or r=20
  - 50 stroke/50 free

Cool-down-
- 100 choice

Total = 2500

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

Friday: Speed

Warm-up-
- 200 swim
- 200 choice

Warm-up Set-
- 20 x 25 @ r=15
  - 25 kick/25 drill

Speed Set A-
- 10 x 50 swim @ 1:30 or r=30
  - 25 build/25 fast

Recovery-
- 200 swim

Speed Set B-
- 10 x 25 swim @ 45 or r=20
  - 25 build/25 fast

Recovery-
- 200 swim

Speed Set C-
- 10 x 25 swim @ 45 or r=20
  - 25 build/25 fast

Cool-down-
- 200 choice

Total = 2500

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

July 13-17, 2015

June 26, 2015 by Streamlining

Workouts off the beaten path: June 29-July 3, 2015

Workouts for June 29-July 3, 2015

***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-
- 10 x 50 pull @ 55 or r=10
  - breathe 3/4/5/6/7 by 50’s

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

Main Set B-
- 4 x 250 swim @ 4:00 or r=20
  - 50 easy/50 fast/50 easy/50 fast/25 easy/25 fast

Cool-down-
- 100 choice

Total = 3100

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

Tuesday: IM

Warm-up-
- 600 choice

IM Kick Set-
- 8 x 50 kick @ 1:30 or r=20
  - 2 of each stroke

IM Drill Set-
- 16 x 25 @ 45 or r=15
  - 25 drill/25 swim
  - 2 of each stroke

Main Set-
- 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 @ 2:10 or r=30
    - 25 fly/25 back/25 breast @ 1:40 or r=20
  - 25 fly/25 back @ 1:10 or r=20
- 25 fly @ 40 or r=10
- 100 easy @ 3:00
- 25 free @ 30 or r=10
  - 25 breast/25 free @ 1:10 or r=20
    - 25 back/25 breast/25 free @ 1:40 or r=20
      - 100 IM @ 2:10 or r=30
    - 25 back/25 breast/25 free @ 1:40 or r=20
  - 25 breast/25 free @ 1:10 or r=20
- 25 free @ 30 or r=10

Cool-down-
- 200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 200 swim
- 4 x 50 kick @ r=10

Warm-up Set A-
- 8 x 75 pull @ 1:20 or r=10
  - breathe 3/5/3 by 25’s

Warm-up Set B-
- 8 x 50 @ 1:20 or r=20
  - first 1/3 of each 25 is underwater dolphin kick

Main Set-
- 10 x 125 swim @ 2:30 or r=30
  - 2 x thru:
    - push last 25
      - push last 50
        
        push last 75
        
        push first 50
        
        push first 25

Speed Set-
- 8 x 25 swim @ 45 or r=20
  - 25 easy/25 fast

Cool-down-
- 150 swim

Total = 3000

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

Thursday: Stroke

Warm-up-
- 500 choice

Stroke Kick Set-
- 10 x 25 fly, back, or breast kick @ r=15

Pull Set-
- 500 pull
  - breathe 3/5/7/5/3 by 100’s

Stroke Drill Set-
- 10 x 25 fly, back, or breast drill @ r=10

Turn Set-
- 250 swim
  - moderate, no breathing in/out of turns

Stroke Swim Set-
- 10 x 25 fly, back, or breast swim @ r=15

Cool-down-
- 500 pull
  - breathe 3/5/3/5/3 by 100’s

Total = 2500

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

Friday: Speed

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

Warm-up Set-
- 4 x 75 (25 kick/25 drill/25 build) @ r=15

Main Set-
- 8 x 50 free @ 55 or r=10
  - fastest possible average
- 100 swim or pull easy @ 3:00
- 6 x 50 “stroke” @ 1:10 or r=20
  - fastest possible average
- 100 swim or pull easy @ 3:00
- 4 x 50 free @ 1:00 or r=20
  - fastest possible average
- 100 swim or pull easy @ 3:00
- 2 x 50 “stroke” @ 1:20 or r=30
  - fastest possible average

Cool-down-
- 100 choice

Total = 2600

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

June 29-July 3, 2015

June 19, 2015 by Streamlining

Workouts off the beaten path: June 22-26, 2015

Workouts for June 22-26, 2015

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

Monday: Distance Freestyle/Pace

Warm-up-
- 400 choice

Main Set-
- 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=20
  - 25 easy/25 fast
- 2 x 200 swim @ 3:30 or r=30
  - negative split
- 4 x 100 pull @ 1:45 or r=15
  - descend times 1-4
- 1 x 200 kick @ 5:00 or r=30
  - negative split
- 8 x 50 swim @ 55 or r=10
  - descend times 1-4, 5-8
- 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 thru:
  - 125 swim
  - 125 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 thru:
    - 50 fly/25 back
    - 50 back/25 breast
    - 50 breast/25 free

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 thru:
    - 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 thru:
  - 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 swim @ 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 @ 1:05 or r=15
  - Alternate:
    - 25 stroke drill/25 stroke
    - 25 free drill/25 free

Main Set-
- 2 x thru:
  - 1 x 300 swim @ 5:15 or r=45
    - all free
  - 1 x 200 swim @ 3:45 or r=30
    - 50 stroke/50 free/50 stroke/50 free
  - 1 x 100 swim @ 2:00 or r=20
    - 50 stroke/50 free
  - 1 x 50 swim @ 1:15 or r=30
    - 25 stroke/25 free

Cool-down-
- 200: 25 kick/25 swim

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
- 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

Total = 2500

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

June 22-26, 2015

June 12, 2015 by Streamlining

Workouts off the beaten path: June 15-19, 2015

Workouts for June 15-19, 2015

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

Monday: Distance Freestyle/Pace

Warm-up-
- 400 swim
- 4 x 50 (25 drill/25 swim) @ r=10
- 8 x 25 pull @ r=5

Main Set-
- Increase speed as swims get shorter:
  - 1 x 400 freestyle @ 6:30 or r=30
    - 2 x 200 freestyle @ 3:20 or r=20
      - 4 x 100 freestyle @ 1:45 or r=15
        
        8 x 50 freestyle @ 55 or r=10

Drill Set-
- 20 x 25 @ 40 or r=15
  - 25 drill/25 swim
  - 2 x thru the following drills:
    - 10-beat free
    - 10-beat free with top scull
    - catch-up free
    - human stroke free (“long dog” free)
    - corkscrew (4 strokes free, 5 strokes back)

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 400 swim
- 4 x 25 swim @ r=10
  - build each 25

Pull Set A-
- 400 pull: breathe every 3rd stroke

Stroke Set A-
- 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 B-
- 400 pull: breathe 3/4/5/choice by 100’s

Stroke Set B-
- 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-
- 100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

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

Main Set-
- 3 x through:
  - 1 x 200 pull @ 3:30 or r=30
    - moderate pace
  - 4 x 50 swim @ 1:00 or r=20
    - at 400 race pace + 2 seconds
  - 4 x 25 swim @ 30 or r=10
    - at 400 race pace
  - extra 30 seconds rest

Speed Set-
- 12 x 50 swim @ 1:10 or r=20
  - fast in and out of turns!
  - fast finish!

Cool-down-
- 300 swim

Total = 3000

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

Thursday: Stroke

Warm-up-
- 500 swim

Speed Set A-
- 10 x 25 @ 45 or r=15
  - 1st ½ length: underwater dolphin kick
  - 2nd ½ length: easy free

Pull Set A-
- 250 pull: breathe 3/4/5/4/3 by 50’s

Stroke Set-
- 30 x 25 swim @ 40 or r=15
  - 25 stroke/25 free

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

Speed Set B-
- 10 x 25 @ 50 or r=20
  - 1st ½ length: underwater dolphin kick
  - 2nd ½ length: easy free

Cool-down-
- 250 swim

Total = 2500

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

Friday: Speed

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

Speed Set A-
- 3 x 150 free @ 3:00 or r=45
  - last 50 fast
  - middle 50 fast
  - first 50 fast
- 6 x 50 stroke @ 1:15 or r=20
  - descend times 1-3, 4-6
- 3 x 150 free @ 3:00 or r=45
  - first 50 fast
  - middle 50 fast
  - last 50 fast

Speed Set B-
- 12 x 25 swim @ 45 or r=20
  - 25 easy/25 fast

Cool-down-
- 200 swim

Total = 2500

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

June 15-19, 2015

June 5, 2015 by Streamlining

Workouts off the beaten path: June 8-12, 2015

Workouts for June 8-12, 2015

***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-
- 1 x 600 pull @ 9:40 or r=40
  - 4 x 150 swim @ 2:40 or r=20
    - 1 x 400 pull @ 6:30 or r=30
      - 4 x 100 swim @ 1:45 or r=15
        
        1 x 200 pull @ 3:20 or r=20
        
        4 x 50 swim @ 55 or r=10

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-
- 300 kick

Kick Set B-
- 12 x 25 kick @ 45 or r=10
  - 3 of each stroke

Cool-down-
- 100 swim or pull

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 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” drill @ 45 or r=15
- 1 x 50 swim @ 60 or r=10
  - 25 “stroke”/25 free
- 4 x 25 “stroke” drill @ 45 or r=15
- 1 x 100 swim @ 2:00 or r=20
  - 50 “stroke”/50 free
- 4 x 25 “stroke” drill @ 45 or r=15
- 1 x 150 swim @ 3:00 or r=30
  - 75 “stroke”/75 free
- 4 x 25 “stroke” drill @ 45 or r=15
- 1 x 200 swim @ 4:00 or r=40
  - 100 “stroke”/100 free

Turns Set-
- 8 x 25 swim from mid-pool @ 45

Cool-down-
- 200 choice

Total = 2500

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

Friday: Speed

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

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

Speed 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

Speed 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
- 4 x 50 pull @ r=10

Cool-down-
- 100 swim

Total = 2500

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

June 8-12, 2015