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

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