June 27, 2014 by Streamlining

Workouts off the beaten path: June 30-July 4, 2014

Workouts for June 30-July 4, 2014

***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:
  - 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 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

IM 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

IM 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:
  - 200 pull @ 3:30 or r=30
    - moderate pace
  - 4 x 50 swim @ 1:00 or r=20
    - at 400 race pace + 2 seconds

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

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

Recovery Set-
- 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

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

Underwater Dolphin Kick 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
- 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
- 12 x 25 swim @ 45 or r=20
  - 25 easy/25 fast

Cool-down-
- 200 swim

Total = 2500

+++++++++++++++++++++++++
June 30-July 4, 2014

June 20, 2014 by Streamlining

Workouts off the beaten path: June 23-27, 2014

Workouts for June 23-27, 2014

***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 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

IM 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 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

Speed 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 23-27, 2014

June 14, 2014 by Streamlining

Workouts off the beaten path: June 16-20, 2014

Workouts for June 16-20, 2014

***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
- 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

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

Cool-down-
- 100 swim

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-
- 500 swim

Warm-up Set-
- 10 x 50 @ 1:05 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

Recovery 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

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

Thursday: Stroke

Warm-up-
- 300 swim

Kick Set-
- 12 x 25 kick @ 45 or r=10
  - 2 x 25 stroke kick/1 x 25 free kick

Stroke Set A-
- 8 x 25 stroke swim @ 40 or r=10
  - 4 x 50 stroke swim @ 1:05 or r=15
    - 2 x 100 stroke swim @ 2:15 or r=20-30

Pull Set-
- 12 x 25 pull @ 45 or r=5-15
  - 1 x 25 breast pull/2 x 25 free pull

Stroke Set B-
- 2 x 100 stroke swim @ 2:15 or r=20-30
  - 4 x 50 stroke swim @ 1:05 or r=15
    - 8 x 25 stroke swim @ 40 or r=10

Drill Set-
- 12 x 25 @ 45 or r=15
  - 2 x 25 stroke drill/1 x 25 free drill

Cool-down-
- 100 choice

Total = 2500

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

Friday: Speed

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 Set-
- 200 pull

Speed Set B-
- 8 x 50 swim @ 1:15 or r=30
  - every 2nd 50 fast!

Recovery Set-
- 200 pull

Speed Set C-
- 4 x 50 swim @ 1:30 or r=60
  - all fast!

Cool-down-
- 200 pull

Total = 2500

+++++++++++++++++++++++++
June 16-20, 2014

June 6, 2014 by Streamlining

Workouts off the beaten path: June 9-13, 2014

Workouts for June 9-13, 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
- 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 by 100’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]

Pull Set-
- 400 pull: breathe 3/4/5/3 by 100’s

Drill Set-
- 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: Speed

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]

Speed Set A-
- 150 fast @ 2:30 or r=20

Recovery Set-
- 300 easy swim

Speed Set B-
- 2 x 75 fast @ 1:30 or r=30

Recovery Set-
- 300 easy swim

Speed Set C-
- 2 x 50 fast @ 60 or r=20

Recovery Set-
- 300 easy swim

Speed Set D-
- 2 x 25 fast @ 40 or r=20

Cool-down-
- 300 easy swim

Total = 2500

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

June 9-13, 2014

May 30, 2014 by Streamlining

Workouts off the beaten path: June 2-6, 2014

Workouts for June 2-6, 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-
- 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

Short-axis 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

Swim Set A-
- 2 x 300 swim @ 5:30 or r=30
  - 100 free/100 stroke/100 free

Short-axis Drill Set B-
- 8 x 25 @ 45 or r=15
  - 25 cobra/25 breast
  - 25 single-arm fly/25 fly
  - repeat sequence

Swim Set B-
- 4 x 150 swim @ 3:00 or r=20
  - 50 free/50 stroke/50 free

Short-axis 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: Speed

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 @ 3:00 or r=30
  - moderate pace
- 3 x 50 swim @ 1:15 or r=20-30
  - descend times 1-3
- 2 x 75 free @ 1:30 or r=15
  - moderate pace
- 3 x 50 swim @ 1:15 or r=20-30
  - descend times 1-3
- 3 x 50 free @ 1:00 or r=10
  - moderate pace
- 3 x 50 swim @ 1:15 or r=20-30
  - descend times 1-3
- 2 x 75 free @ 1:30 or r=15
  - moderate pace
- 3 x 50 swim @ 1:15 or r=20-30
  - descend times 1-3
- 1 x 150 free @ 3:00 or r=30
  - moderate pace
- 3 x 50 swim @ 1:15 or r=20-30
  - descend times 1-3

Cool-down-
- 150 swim

Total = 2500

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

June 2-6, 2014

May 23, 2014 by Streamlining

Workouts off the beaten path: May 26-30, 2014

Workouts for May 26-30, 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
- 100 drill

Pull 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 120-140 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

Speed Set-
- 8 x 50 @ 1:00 or r=15
  - negative split

Cool-down-
- 150 easy swim

Total = 3000

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

Tuesday: Stroke

Warm-up-
- 4 x [25 swim/25 drill/25 kick]

Warm-up Set-
- 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:
  - 50 @ 1:15 or r=20
    - stroke drill
  - 100 @ 2:15 or r=30
    - 25 stroke/25 free
  - 200 pull @ 3:30 or r=30
    - breathe 3/5/3/5 by 50’s
  - 100 @ 2:15 or r=30
    - 50 stroke/50 free
  - 50 @ 1:15 or r=20
    - stroke

Cool-down-
- 100 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 600 choice

Main Set-
- 400 pull @ 6:30 or r=30
  - breathe 3/5/3/5 by 100’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
- 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
- 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

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

Cool-down-
- 200 swim

Total = 3000

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

Thursday: IM

Warm-up-
- 300 swim

Warm-up Set-
- 12 x 25 @ 45 or r=15
  - 25 stroke kick/25 stroke swim

Main Set-
- 100 pull @ 1:45 or r=15
  - breathe 3/5 by 25’s
- 4 x 50 swim @ 1:10 or r=20
  - 25 breast/25 free
- 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 back/25 breast
- 300 pull @ 5:15 or r=45
  - breathe 3/5/3 by 100’s
- 4 x 50 swim @ 1:10 or r=20
  - 25 fly/25 back
- 400 pull @ 7:00 or r=60
  - breathe 3/5/3/5 by 100’s
- 4 x 50 swim @ 1:10 or r=20
  - choice of strokes

Cool-down-
- 100 swim

Total = 2500

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

Friday: Sprint Freestyle/Speed

Warm-up-
- 200 swim
- 4 x 50 [25 drill/25 swim] @ r=10
- 8 x 25 [25 scull/25 pull] @ r=5

Main Set-
- 3 x through:
  - 2 x 25 kick @ 45 or r=10
    - fast feet!
  - 3 x 50 @ 1:15 or r=20
    - 25 drill/25 swim
  - 4 x 75 swim @ 1:45 or r=30
    - build each 75 to race pace

The Details-
- 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

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

May 26-30, 2014

May 16, 2014 by Streamlining

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

Workouts for May 19-23, 2014

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

Monday: Distance Freestyle/Pace

Warm-up-
- 200 choice

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

Cool-down-
- 100 choice

Total = 3100

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

Tuesday: IM

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

Main Set-
- 5 x through:
  - 25 swim @ 45 or r=15
    - 50 kick @ 1:30 or r=15
      - 75 drill/swim/drill @ 1:45 or r=15
        
        50 stroke/50 free @ 2:00 or r=30
      - 75 swim/drill/swim @ 1:45 or r=15
    - 50 kick @ 1:30 or r=15
  - 25 swim @ 45 or r=15

1 round each stroke
1 round choice

Drills:
- 4-beat fly
- 10-10-3 back
- 2 kicks, 1 pull breast
- 10-10-3 free

Cool-down-
- 100 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
- 200 free, stretch for 2 minutes
- 200 swim (mix of strokes), stretch for 2 minutes
- 200 IM kick, stretch on wall for 2 minutes

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

Pace Set A-
- 3 x 200 swim @ 3:30 or r=30
  - #1: push last 100
  - #2: push middle 100
  - #3: push 1st 100

Kick Set-
- 6 x 50 kick @ 1:30 or r=15
  - descend 1-3, 4-6
  - choose one stroke for 1-3
  - choose another stroke for 4-6

Pace Set B-
- 3 x 200 swim @ 3:30 or r=30
  - #1: push even 50’s
  - #2: push odd 50’s
  - #3: push entire 200

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

Cool-down-
- 300 choice

Total = 3000

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

Thursday: Swim Clinic

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

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

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

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

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

Friday: Sprint Freestyle/Speed

Warm-up-
- 300 swim
- 200 kick/swim

Kick Set-
- 2 x 50 kick @ 1:40 or r=20
- 2 x 50 kick @ 1:30 or r=15
- 2 x 50 kick @ 1:20 or r=10
- 2 x 50 kick @ 1:10 or r=5

Recovery Set-
- 8 x 25 @ 40 or r=10
  - 25 drill/25 swim

Main Set-
- 2 x through:
  - 1 x 150 free @ 3:00 or r=30
    - medium effort
  - 2 x 75 stroke @ 1:45 or r=30
    - hard effort
  - 3 x 50 free @ 1:00 or r=15
    - medium effort
  - 6 x 25 stroke @ 45 or r=20
    - hard effort
  - extra 30 seconds rest

Cool-down-
- 200 [25 scull/25 swim]

Total = 2500

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

May 19-23, 2014

May 9, 2014 by Streamlining

Workouts off the beaten path: May 12-16, 2014

Workouts for May 12-16, 2014, 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

Pull Set-
- 11 x 50 pull @ 55 or r=10
- First 3: 4 breaths each 25
- Next 4: 3 breaths each 25
- Next 3: 2 breaths each 25
- Last 50: 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

Main IM Set-
- 1 x 300 IM @ 5:30 or r=45
  - 4 x 50 fly @ 1:10 or r=20
    - 1 x 200 IM @ 4:00 or r=30
      - 4 x 50 back @ 1:10 or r=20
        
        1 x 100 IM @ 2:15 or r=30
        
        4 x 50 breast @ 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 @ 1:10 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 of 300
  - 100 should be faster than 100 split of 200
  - 50 should be faster than 50 split of 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-
- 6 x 50 stroke @ 1:10 or r=15
  - 25 drill/25 swim

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-
- 800 pull: breathe 3/5/7/5 by 50’s

Stroke Set C-
- 12 x 25 swim @ 45 or r=15
  - 25 stroke/25 choice

Cool-down-
- 200 choice

Total = 2500

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

Friday: Sprint Freestyle/Speed

Warm-up-
- 400 swim

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 kick @ 1:30 or r=15
    - negative split
  - 8 x 25 stroke @ 45 or r=20
    - moderate – hard effort
  - extra 30 seconds rest

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

Cool-down-
- 100 swim

Total = 2500

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

May 12-16, 2014

May 2, 2014 by Streamlining

Workouts off the beaten path: May 5-9, 2014

Workouts for May 5-9, 2014

***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 pull @ 2:30 or r=15
  - build pace in 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
- 2 x 300 swim @ 4:30 or r=30
  - descend times 1-2
  - pace should be faster than 600 pace

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 600 choice

Warm-up Set-
- 2 x through:
  - 4 x 25 kick @ 45 or r=10
  - 4 x 50 swim @ 1:00 or r=15

IM Set A-
- 12 x 50 @ 1:10 or r=15
  - 4 x through:
    - 12.5 scull with flutter kick/12.5 fly/25 back
    - 12.5 scull with flutter kick/12.5 back/25 breast
    - 12.5 scull with flutter kick/12.5 breast/25 free

IM Set B-
- 24 x 25 stroke @ 45 or r=15
  - 25 drill/25 swim
  - 6 each stroke, IM order

Cool-down-
- 100 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
- 4 x 100 swim @ 1:45 or r=15
  - negative split
- 1 x 300 pull @ 5:15 or r=45
  - moderate pace
- 4 x 75 swim @ 1:30 or r=15
  - build
- 1 x 200 pull @ 3:30 or r=30
  - moderate pace
- 4 x 50 swim @ 1:00 or r=15
  - negative split
- 1 x 100 pull @ 2:00 or r=30
  - moderate pace
- 4 x 25 swim @ 40 or r=15
  - fast

Cool-down-
- 200 choice

Total = 3000

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

Thursday: 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-
- 8 x 50 swim @ 1:10 or r=15
  - 25 back/25 breast

IM Set C-
- 16 x 25 swim @ 30 or r=5
  - 100 IM order

Cool-down-
- 200 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

Stroke Count Set A-
- 12 x 50 swim
- 2 @ 1:00, 1 @ 1:15
  - 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

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

Stroke Count 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 5-9, 2014

April 25, 2014 by Streamlining

Workouts off the beaten path: April 28-May 2, 2014

Workouts for April 28 – May 2, 2014

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

Monday: Distance Freestyle/Pace

Warm-up-
- 400 swim
- 200 kick

Main Set-
- 1 x 400 pull @ 7:00 or r=60
  - 4 x 100 swim @ 1:45 or r=15
- 1 x 300 pull @ 5:15 or r=45
  - 4 x 75 swim @ 1:30 or r=15
- 1 x 200 pull @ 3:30 or r=30
  - 4 x 50 swim @ 55 or r=10
- 1 x 100 pull @ 1:45 or r=15
  - 4 x 25 swim @ 30 or r=10

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

Cool-down-
- 100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
- 500 choice

Warm-up Set-
- 2 x through:
  - 4 x 25 fly kick @ 45 or r=10
    - (1st 12.5 underwater)
  - 2 x 50 choice kick @ 1:30 or r=15

Main Set-
- 2 x through:
  - 4 x 50 pull @ 1:00 or r=15
    - breathe 3/5 by 25’s
  - 4 x 50 drill @ 1:10 or r=15
    - IM order
  - 4 x 75 swim @ 1:45 or r=20
    - #1: 50 fly “DPS”/25 back “fast”
    - #2: 50 back “DPS”/25 breast “fast”
    - #3: 50 breast “DPS”/25 free “fast”
    - #4: 50 free “DPS”/25 fly “fast”
  - extra 30 seconds between rounds

Cool-down-
- 200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

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

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

Main Set-
- 25 @ 30 or r=5
  - 50 @ 50 or r=5
    - 75 @ 1:20 or r=10
      - 100 @ 1:40 or r=10
        
        200 @ 3:20 or r=20
        
        300 @ 5:00 or r=30
        
        400 @ 6:40 or r=40
        
        300 @ 5:00 or r=30
        
        200 @ 3:20 or r=20
      - 100 @ 1:40 or r=10
    - 75 @ 1:20 or r=10
  - 50 @ 50 or r=5
- 25 @ 30 or r=5

Cool-down-
- 200: 25 scull with free kick/25 swim

Total = 3000

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

Thursday: Stroke

Warm-up-
- 400 swim

Warm-up Set-
- 12 x 25 pull @ 30 or r=5

Stroke Set A-
- Stroke #1 (choose one stroke):
  - 400 @ 8:00 or r=60
    - alternate: 50 stroke drill/50 free
  - 4 x 50 kick @ 1:30 or r=10
    - stroke #1
  - 4 x 25 swim @ 40 or r=10
    - stroke #1

Stroke Set B-
- Stroke #2 (choose another stroke):
  - 400 @ 8:00 or r=60
    - alternate: 50 stroke drill/50 free
  - 4 x 50 kick @ 1:30 or r=10
    - stroke #2
- 4 x 25 swim @ 40 or r=10

Pull Set-
- 12 x 25 pull @ 30 or r=5

Cool-down-
- 100 choice

Total = 2500

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

Friday: Speed

Warm-up-
- 300 swim
- 300 pull

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

Warm-up Set B-
- 4 x 75 @ r=15
  - 50 kick/25 swim DPS

Speed/Pace Set-
- 800 swim:
  - 25 easy/25 fast
    - 50 easy/50 fast
      - 75 easy/75 fast
        
        100 easy/100 fast
      - 75 easy/75 fast
    - 50 easy/50 fast
  - 25 easy/25 fast

Speed Set-
- 12 x 25 swim @ 40 or r=15
  - 25 easy/25 fast

Cool-down-
- 200 choice

Total = 2500

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

April 28 – May 2, 2014