Tag Archives: USMS

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Workouts off the beaten path: June 25-29, 2012

Workouts for June 25-29, 2012

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

Cool-down-
100 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
300 swim

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

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

Cool-down-
200 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 swim @ 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 swim @ 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:  IM

Warm-up-
200 swim
200 kick
200 pull

Pull 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-

  • 200 kick
  • 8 x 25 kick @ 45 or r=10
    • 2 of each stroke

Cool-down-
300 swim or pull

Total = 2500

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

Friday:  Sprint Freestyle/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 swim @ 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 25-29, 2012

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Workouts off the beaten path: June 18-22, 2012

Workouts for June 18-22, 2012

***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

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

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

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:  Sprint Freestyle/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-
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 18-22, 2012

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Workouts off the beaten path: June 11-15, 2012

Workouts for June 11-15, 2012

***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:  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

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

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:  IM

Warm-up-
400 swim
100 back kick
100 IM drill

Warm-up Set-
2 x 300 pull @ 4:45 or r=15

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

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

Friday:  Sprint Freestyle/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 11-15, 2012

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Workouts off the beaten path: June 4 to 8, 2012

Workouts for June 4-8, 2012

***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

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

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

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 Freestyle/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, 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 4-8, 2012

by

Workouts off the beaten path: May 21-25, 2012

Workouts for May 21-25, 2012

***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:  Stroke

Warm-up-
2 x [125 free, 125 stroke]

Stroke Set A-
2 x through:

  • 2 x 50 @ 1:10 or r=10
    • 12.5 scull/12.5 stroke
  • 2 x 50 @ 1:10 or r=10
    • 25 stroke drill/25 stroke
  • 4 x 25 swim @ 45 or r=15
    • build

Stroke Set B-
12 x 75 @ 1:45 or r=20
-50 free/25 stroke
-50 stroke/25 free

Recovery Set-
100 swim

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

Cool-down-
200 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:  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

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 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 21-25, 2012