Workouts off the beaten path: July 28-August 1, 2014

Sorry for the delay (I worked a 3-day swim meet and completely forgot to post this)!!

Workouts for July 28-August 1, 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 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 @ 7:30 or r=30
        • 2 x 400 swim or pull @ 6:30 or r=30
          • 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=15
      • 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 @ 1:30 or r=5
  • 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 28-August 1, 2014

Workouts off the beaten path: July 21-25, 2014

Workouts for July 21-25, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
  • Main Set-
    • 1 x 500 pull @ 7:30 or r=30
      • breathe 3/4/5/4/3 by 100’s
        • 2 x 250 swim @  4:15 or r=30
          • negative split
            • 1 x 400 pull @  6:30 or r=30
              • breathe 3/5/3/5 by 100’s
                • 2 x 200 swim @  3:20 or r=20
                  • negative split
    • 1 x 300 pull @  4:50 or r=20
      • breathe 3/5/7 by 50’s
        • 2 x 150 swim @  2:30 or r=15
          • negative split
            • 1 x 200 pull @ 3:20 or r=20
              • breathe 3/5 by 50’s
                • 2 x 100 swim @ 1:40 or r=10
                  • negative split
  • Cool-down-
    • 4 x 25 glide stroke @ r=5

Total = 3100

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

Tuesday:  IM

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 16 x 25 @ 45 or r=15
      • 25 kick/25 drill
      • IM order
  • Main Set-
    • 1 x 200 IM @ 4:00 or r=40
    • 4 x 50 swim @ 1:10 or r=20
      • 25 fly/25 back
    • 1 x 200 IM @ 4:00 or r=40
    • 4 x 50 swim @ 1:10 or r=20
      • 25 back/25 breast
    • 1 x 200 IM @ 4:00 or r=40
    • 4 x 50 swim @ 1:10 or r=20
      • 25 breast/25 free
  • Recovery Set-
    • 8 x 25 @ r=5
      • 25 scull/25 pull
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 6 x 50 pull @ 55 or r=10
      • breathe 3/5/7 by 50’s
  • Main Set-
    • 3 x through:
      • 200 swim (moderate pace) @ 3:30 or r=30
        • 150 swim (faster pace) @ 2:45 or r=30
          • 100 swim (faster pace) @ 1:45 or r=15
            • 50 swim (stroke, moderate pace) @ 1:30 or r=30
  • Recovery Set-
    • 4 x (25 scull/25 glide stroke/25 pull)
  • Speed Set-
    • 8 x 25 swim @ 45 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 500 choice
  • Stroke Set A-
    • 10 x 50 stroke @ 1:10 or r=15
      • 25 drill/25 swim
  • Main Set-
    • 3 x through (one stroke per round):
      • 2 x 75 @ 1:45 or r=20
        • 25 kick/25 drill/25 swim
      • 2 x 75 swim @ 1:45 or r=30
        • build
  • Stroke Set B-
    • 10 x 50 swim @ 1:00 or r=10
      • 25 free/25 stroke
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 3 x [125 swim/75 drill]
  • Warm-up Set-
    • 4 x through:
      • 1 x 50 @ 1:00 or r=15
        • 25 drill/25 swim
      • 4 x 25 build @ 40 or r=10
  • Speed Set A-
    • 8 x 50 swim @ 1:10 or r=20
      • odd 50’s:  DPS/stroke count
      • even 50’s:  build by 12.5’s
  • Speed Set B-
    • 4 x 3 x 25 swim @ 45 or r=20
      • #1 of each set:  DPS
      • #2:  @ 200 race pace, hold same # strokes
      • #3:  @ max speed, hold same # strokes
  • Speed Set C-
    • 8 x 50 swim @ 1:10 or r=20
      • odd 50’s:  DPS/stroke count
      • even 50’s:  build by 12.5’s
  • Cool-down-
    • 200 swim

Total = 2500

+++++++++++++++++++++++++
July 21-25, 2014

Workouts off the beaten path: July 14-18, 2014

Workouts for July 14-18, 2014

***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 through:
        • push last 25
          • push last 50
            • push last 75
              • push last 50
                • push last 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 kick @ r=15
      • fly, back, or breast
  • Pull Set-
    • 500 pull
      • breathe 3/5/7/5/3 by 100’s
  • Stroke Drill Set-
    • 10 x 25 drill @ r=10
      • fly, back, or breast
  • Turn Set-
    • 250 swim
      • moderate
      • no breathing in/out of turns
  • Stroke Swim Set-
    • 10 x 25 swim @ r=15
      • fly, back, or breast
  • 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

+++++++++++++++++++++++++
July 14-18, 2014

Workouts off the beaten path: July 7-11, 2014

Workouts for July 7-11, 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-
    • 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 (125 swim, 125 drill or kick)
  • Warm-up Set-
    • 12 x 50 drill @ 1:10 or r=10
      • 4 x 50 25 fly/25 back
      • 4 x 50 25 back/25 breast
      • 4 x 50 25 breast/25 free
  • IM Set A-
    • 6 x 75 swim @ 1:40 or r=20
      • 2 x through:
        • 50 fly/25 back
        • 50 back/25 breast
        • 50 breast/25 free
  • Recovery Set-
    • 450 pull:  breathe 3/5/3 by 50’s
  • IM Set B-
    • 6 x 50 swim @ 1:05 or r=15
      • 2 x through:
        • 25 fly/25 back
        • 25 back/25 breast
        • 25 breast/25 free
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

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

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Warm-up Set A-
    • 8 x 25 @ r=5
      • 25 scull/25 pull
  • Warm-up Set B-
    • 8 x 50 @ 1:05 or r=15
      • 25 stroke drill/25 stroke
      • 25 free drill/25 free
  • Main Set-
    • 2 x through:
      • 300 swim @ 5:15 or r=45
        • all free
      • 200 swim @ 3:45 or r=30
        • 50 stroke/50 free/50 stroke/50 free
      • 100 swim @ 2:00 or r=20
        • 50 stroke/50 free
      • 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

+++++++++++++++++++++++++
July 7-11, 2014

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
      • 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
  • 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

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

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

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

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

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