Tag Archives: Axis Swim

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September 28-October 2, 2015

Workouts for September 28-October 2, 2015

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 pull
    • 200 kick
  • Main Set-
    • 2nd repeat faster than 1st in each set:
      • 2 x 400 @ 7:00 or r=40
        • 2 x 300 @ 5:15 or r=30
          • 2 x 200 @ 3:30 or r=20
            • 2 x 100 @ 1:45 or r=15
              • 2 x 50 @ 1:00 or r=15
  • Cool-down-
    • 12 x 25 @ r=5
      • 25 scull/25 glide stroke/25 pull

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 8 x 50 pull @ 55
      • breathe 3/5 by 25’s
  • IM Set A-
    • 4 x through (Milt Nelms’ Axes Swim):
      • 25 back
        • 25 fly
          • 25 back
            • 25 breast
              • 25 free
              • 25 free
              • 25 free
  • IM Set B-
    • 4 x through:
      • 1 x 50 swim (200 IM order) @ 1:10
      • 1 x 100 IM @ 2:00
  • Cool-down-
    • 12 x 25 @ r=5
      • 25 scull with kick/25 swim

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 3/5/3/5/3/5 by 50’s
  • Main Set-
    • 3 x through:
      • 1 x 200 swim (moderate pace) @ 3:30 or r=30
      • 1 x 150 swim (faster pace) @ 2:45 or r=30
      • 1 x 100 swim (faster pace) @ 1:45 or r=15
      • 1 x 50 “stroke” (moderate pace) @ 1:30 or r=30
  • Recovery Set-
    • 4 x (25 scull/25 glide stroke/25 pull)
  • Race Pace Set-
    • 8 x 25 swim @ 45 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Kick Set-
    • 10 x 50 kick @ 1:30 or r=15
      • choose one stroke for each set of 5 x 50
  • Drill Set A-
    • 10 x 25 @ 45 or r=10
      • 25 stroke drill/25 stroke swim
  • Main Stroke Set-
    • 10 x 50 @ 1:15 or r=20
      • 25 stroke drill/25 stroke swim
      • count # strokes per length
        • goals:
          • back/free = less than 20 (count each arm)
          • breast/fly = less than 12
  • Pull Set-
    • 500 pull:  breathe 3/5/3/5/3 by 100’s
  • Drill Set B-
    • 10 x 25 @ 45 or r=10
      • 25 stroke drill/25 stroke swim
  • Cool-down-
    • 100 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 swim
    • 6 x 50 pull @ r=10
  • Warm-up Set-
    • 12 x 25 @ 40 or r=10
      • 25 drill/25 build
  • Speed Set A-
    • 8 x 50 swim @ 1:15 or r=30
      • fastest possible average
      • or descend times 1-4, 5-8 (keep range of seconds to 6)
  • Recovery Set-
    • 400 pull:  breathe 3/5/3/optional by 100’s
  • Speed Set B-
    • 8 x 25 swim @ 50 or r=30
      • fastest possible average
  • Kick Set-
    • 400 kick:  every 3rd length fast!
  • Cool-down-
    • 8 x 25 scull with freestyle kick @ r=5

Total = 2500

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

September 28-October 2, 2015

by

Workouts off the beaten path: June 1-5, 2015

Workouts for June 1-5, 2015

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 100 kick
    • 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
      • 4 x thru:
        • 2 x 25 stroke
        • 1 x 25 freestyle
  • Stroke Set A-
    • 8 x 25 stroke swim @ 40 or r=10
    • 4 x 50 stroke swim @ 1:10 or r=15
    • 2 x 100 stroke swim @ 2:20 or r=20-30
  • Pull Set-
    • 12 x 25 pull @ 45 or r=5-10
      • 4 x thru:
        • 1 x 25 breaststroke
        • 2 x 25 free
  • Stroke Set B-
    • 2 x 100 stroke swim @ 2:20 or r=20-30
    • 4 x 50 stroke swim @ 1:10 or r=15
    • 8 x 25 stroke swim @ 40 or r=10
  • Drill Set-
    • 12 x 25 drill @ 45 or r=15
      • 4 x thru:
        • 2 x 25 stroke
        • 1 x 25 freestyle
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
    • 4 x 50 swim @ r=10
      • descend times 1-4
  • Speed Set A-
    • 12 x 50 swim @ 1:00 or r=15
      • every 3rd 50 fast
  • Recovery Set-
    • 200 pull
  • Speed Set B-
    • 12 x 25 swim @ 40 or r=15
      • every 3rd 25 fast
  • Recovery Set-
    • 200 pull
  • Speed Set C-
    • 12 x 25 swim @ 40 or r=15
      • every 2nd 25 fast
  • Cool-down-
    • 100 choice

Total = 2500

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

June 1-5, 2015

by

Workouts off the beaten path: October 20-24, 2014

Workouts for October 20-24, 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 pull
    • 200 kick
  • Main Set-
    • 2nd repeat faster than 1st in each set:
      • 2 x 400 @ 7:00 or r=40
        • 2 x 300 @ 5:15 or r=30
          • 2 x 200 @ 3:30 or r=20
            • 2 x 100 @ 1:45 or r=15
              • 2 x 50 @ 1:00 or r=15
  • Cool-down-
    • 12 x 25 @ r=5
      • 25 scull/25 glide stroke/25 pull

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 8 x 50 pull @ 55
      • breathe 3/5 by 25’s
  • IM Set A-
    • 4 x through (Milt Nelms’ Axes Swim):
      • 25 back
        • 25 fly
          • 25 back
            • 25 breast
              • 25 free
                • 25 free
                  • 25 free
  • IM Set B-
    • 4 x through:
      • 1 x 50 swim (200 IM order) @ 1:10
      • 1 x 100 IM @ 2:00
  • Cool-down-
    • 12 x 25 @ r=5
      • 25 scull with kick/25 swim

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 stroke (moderate pace) @ 1:30 or r=30
  • Recovery Set-
    • 4 x (25 scull/25 glide stroke/25 pull)
  • Race Pace Set-
    • 8 x 25 swim @ 45 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Kick Set-
    • 10 x 50 kick @ 1:30 or r=15
      • figure average time for each set of 5 x 50
      • same stroke for each set of 5 x 50
  • Drill Set A-
    • 10 x 25 @ 45 or r=10
      • 25 stroke drill/25 stroke swim
  • Main Stroke Set-
    • 10 x 50 @ 1:15 or r=20
      • 25 stroke drill/25 stroke swim
      • note times and # strokes per length
  • Pull Set-
    • 500 pull:  breathe 3/5/3/5/3 by 100’s
  • Drill Set B-
    • 10 x 25 @ 45 or r=10
      • 25 stroke drill/25 stroke swim
  • Cool-down-
    • 100 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 swim
    • 6 x 50 pull @ r=10
  • Warm-up Set-
    • 12 x 25 @ 40 or r=10
      • 25 drill/25 build
  • Speed Set A-
    • 8 x 50 swim @ 1:15 or r=30
      • fastest possible average
  • Recovery Set-
    • 400 pull:  breathe 3/5/3/optional by 100’s
  • Speed Set B-
    • 8 x 25 swim @ 50 or r=30
      • fastest possible average
  • Kick Set-
    • 400 kick:  every 3rd length fast!
  • Cool-down-
    • 8 x 25 scull with freestyle kick @ r=5

Total = 2500

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

October 20-24, 2014

by

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

by

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

Workouts for April 21-25, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 100 kick
    • 200 [25 drill/25 swim]
  • Warm-up Set-
    • 12 x 25 @ r=10
      • 25 scull/25 pull
  • Main Set-
    • 2 x through:
      • 400 pull @ 6:30 or r=30
        • breathe 3/5/3 by 100’s
      • 3 x 100 swim @ 1:50 or r=20
        • descend times 1-3
      • 6 x 50 swim @ 1:00 or r=15
        • 25 DPS/25 build
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 600 swim
  • Drill Set A-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke
  • Main Set-
    • Milt Nelms Axis Swim
      • 6 x through:
        • 25 back
        • 25 fly
        • 25 back
        • 25 breast
        • 25 free
        • 25 free
        • 25 free
  • Drill Set B-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke
  • Cool-down-
    • 250 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Main Set-
    • 400 swim @ 6:30 or r=30
    • 200 pull @ 3:30 or r=30
      • breathe 3/5/3/5 by 50’s
    • 4 x 50 swim @ 1:00 or r=15
      • descend times 1-4
    • 300 swim @ 5:00 or r=30
    • 150 pull @ 2:30 or r=20
      • breathe 3/5/3 by 50’s
    • 3 x 50 swim @ 1:05 or r=20
      • descend times 1-3
    • 200 swim @ 3:30 or r=30
    • 100 pull @ 1:45 or r=15
      • breathe 3/5 by 50’s
    • 2 x 50 swim @ 1:10 or r=25
      • 25 easy/25 fast
  • Stroke Count Set-
    • 12 x 50 swim @ 1:10 or r=20
      • choose one stroke for each set of 3 x 50
      • golf score = time + # of strokes
      • lowest score wins!
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 200 kick
    • 100 pull
  • Pull Set-
    • 8 x 50 pull @ 1:10 or r=15
      • 25 breast/25 free
  • Fly Swim Set-
    • 20 x 25 swim @ 40 or r=15
      • 4 x through:
        • 3 strokes fly, easy free
        • 4 strokes fly, easy free
        • 5 strokes fly, easy free
        • all fly
        • all free
  • Combo Swim Set-
    • 500 “long axis” swim:  50 back/50 free
  • Speed Set-
    • 12 x 25 swim @ 45 or r=20
      • 4 x through:
        • DPS
        • build
        • fast
  • Cool-down-
    • 200 swim

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ r=10
      • alt. 25 kick/25 swim, 25 drill/25 swim
  • Main Set-
    • 3 x through:
      • 4 x 50 swim @ r=10
        • #1=25 easy/25 fast
        • #2=25 fast/25 easy
        • #3=50 easy
        • #4=50 fast (90%)
      • 2 x 50 swim (fast, 95%) @ r=30
      • 1 x 100 swim (build) @ r=10
      • 1 x 50 swim (easy) @ r=60
  • Cool-down-
    • 150 choice

Total = 2500

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

April 21-25, 2014

by

Workouts off the beaten path: March 3-7, 2014

Workouts for March 3-7, 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
  • Warm-up Set-
    • 8 x 25 pull @ r=10
      • breathe every 5th stroke
  • Main Set-
    • 4 x through:
      • 1 x 400 swim @ 6:30 or r=30
        • descend times rounds 1-4
      • 4 x 25 swim @ 30 or r=10
        • fast tempo
      • extra 30 seconds rest
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 300 choice
  • Warm-up Set A-
    • 6 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Warm-up Set B-
    • 12 x 25 @ 45 or r=10
      • 25 kick/25 drill/25 swim
  • IM Set A-
    • 4 x through:
      • 25 back
      • 25 fly
      • 25 back
      • 25 breast
      • 75 free
  • IM Set B-
    • 4 x through:
      • 1 x 50 swim @ 1:10 or r=20
        • 1st round: fly
        • 2nd round: back
        • 3rd round: breast
        • 4th round: free
      • 1 x 100 IM @ 2:20 or r=30
  • Cool-down-
    • 12 x 25 @ r=5
      • 1 x 25 scull with kick/2 x 25 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 4 x 50 [25 scull with free kick/25 swim] @ r=10
  • Main Set-
    • 2 x through:
      • 1 x 100 swim @ 1:45 or r=15
        • 1 x 200 pull @ 3:30 or r=30
          • 1 x 100 swim @ 1:45 or r=15
            • 1 x 300 pull @ 5:15 or r=45
              • 1 x 100 swim @ 1:45 or r=15
                • 1 x 400 pull @ 7:00 or r=60
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Pull Set-
    • 4 x 100 pull @ 1:40 or r=10
      • breathe 3/5 by 25’s
  • Kick Set-
    • 4 x 75 kick @ 2:00 or r=20
      • choose one stroke
      • descend times 1-4
  • Drill Set-
    • 4 x 50 drill @ 1:10 or r=15
      • all stroke
  • Swim Set-
    • 4 x 150 swim @ 3:20 or r=30
      • choose one stroke
      • descend times 1-4
  • Breathe Control Set-
    • 4 x 25 swim @ 50 or r=20
      • 3, 2, 1, 0 breaths!
  • Turns Set-
    • 400 swim:
      • fast in and out of turns
      • easy in the middle
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • stretch for 2 minutes
    • 200 swim [mix of strokes]
    • stretch for 2 minutes
    • 200 kick [mix of strokes]
    • stretch for 2 minutes
  • Warm-up Set A-
    • 8 x 50 @ 1:05 or r=10
      • 25 drill/25 swim
  • Warm-up Set B-
    • 12 x 25 swim @ 40 or r=10
      • build
  • Main Set-
    • 4 x 25 swim @ 1:00
      • fast pace
    • 4 x 50 [25 drill/25 swim] @ 1:10 or r=20
      • moderate pace
    • 1 x 300 swim or pull @ r=60
      • easy pace
    • 4 x 50 swim @ 1:30
      • fast pace
    • 4 x 25 drill @ 45 or r=15
      • moderate pace
    • 1 x 300 swim or pull
      • easy pace

Total = 2500

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

March 3-7, 2014

by

Workouts off the beaten path: June 24-28, 2013

Workouts for June 24-28, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 500 swim
  • Warm-up Set-
    • 10 x 50 @ 1:00 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

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

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-
    • 100 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
  • Cool-down-
    • 100 swim

Total = 3100

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
  • Kick Set-
    • 12 x 25 kick @ 45 or r=10
      • 2 x 25 stroke/1 x 25 free
  • Stroke Set A-
    • 8 x 25 stroke @ 40 or r=10
    • 4 x 50 stroke @ 1:05 or r=15
    • 2 x 100 stroke @ 2:15 or r=20-30
  • Pull Set-
    • 12 x 25 pull @ 45 or r=5-15
      • 2 x 25 breast/1 x 25 free
  • Stroke Set B-
    • 2 x 100 stroke @ 2:15 or r=20-30
    • 4 x 50 stroke @ 1:05 or r=15
    • 8 x 25 stroke @ 40 or r=10
  • Drill Set-
    • 12 x 25 drill @ 45 or r=15
      • 2 x 25 stroke/1 x 25 free
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Sprint-Based

  • 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 24-28, 2013

by

Workouts off the beaten path: April 29-May 3, 2013

Workouts for April 29 – May 3, 2013

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 swim
    • 100 kick
    • 200 [25 drill/25 swim]
  • Warm-up Set-
    • 12 x 25 @ r=10
      • 25 scull/25 pull
  • Main Set-
    • 2 x through:
      • 400 pull @ 6:30 or r=30
        • breathe 3/5/3 by 100’s
      • 3 x 100 swim @ 1:45 or r=15
        • descend times 1-3
      • 6 x 50 swim @ 1:00 or r=15
        • 25 DPS/25 build
  • Cool-down-
    • 100 swim

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 200 swim, 200 kick, 200 pull
  • IM Set A-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke, reverse IM order
  • IM Set B-
    • Milt Nelms Axis Swim
      • 6 x through:
        • 25 back
        • 25 fly
        • 25 back
        • 25 breast
        • 25 free
        • 25 free
        • 25 free
  • IM Set C-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • 1 round each stroke, IM order
  • Cool-down-
    • 250 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Main Set-
    • 400 swim @ 6:30 or r=30
      • moderate pace
    • 200 pull @ 3:30 or r=30
      • breathe 3/5/3/5 by 50’s
    • 4 x 50 swim @ 1:00 or r=15
      • descend times 1-4
    • 300 swim @ 5:00 or r=30
      • faster pace than 400
    • 150 pull @ 2:30 or r=20
      • breathe 3/5/3 by 50’s
    • 3 x 50 swim @ 1:05 or r=20
      • descend times 1-3
    • 200 swim @ 3:30 or r=30
      • faster pace than 300
    • 100 pull @ 1:45 or r=15
      • breathe 3/5 by 50’s
    • 2 x 50 swim @ 1:05 or r=20
      • 25 easy/25 fast
  • Swim Golf-
    • 12 x 50 swim @ 1:10 or r=20
      • choose one stroke for each set of 3 x 50
      • golf score = time + # of strokes
      • lowest score wins!
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 300 swim
    • 200 kick
    • 100 pull
  • Warm-up Set-
    • 8 x 50 pull @ 1:10 or r=15
      • 25 breast/25 free
  • Stroke Set A-
    • 20 x 25 swim @ 40 or r=15
      • 4 x through:
        • 3 strokes fly, easy free
        • 4 strokes fly, easy free
        • 5 strokes fly, easy free
        • all fly
        • all free
  • Stroke Set B-
    • 500 “combo” swim:  50 stroke/50 free
  • Stroke Set C-
    • 12 x 25 swim @ 45 or r=20
      • 4 x through:
        • DPS
        • build
        • fast
  • Cool-down
    • 200 swim

Total = 2500

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

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ r=10
      • alt. 25 kick/25 swim, 25 drill/25 swim
  • Main Set-
    • 3 x through:
      • 4 x 50 swim @ r=10
        • #1=25 easy/25 fast
        • #2=25 fast/25 easy
        • #3=50 easy
        • #4=50 fast (90%)
      • 2 x 50 swim (fast, 95%) @ r=30
      • 1 x 100 swim (build) @ r=10
      • 1 x 50 swim (easy) @ r=60
  • Cool-down-
    • 150 choice

Total = 2500

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

April 29-May 3, 2013

by

Workouts off the beaten path: April 1-5, 2013

Workouts for April 1-5, 2013

***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

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

Main Set-
1000 swim:

  • 25 easy/25 fast
    • 50 easy/50 fast
      • 75 easy/75 fast
        • 100 easy/100 fast
        • 100 easy/100 fast
      • 75 easy/75 fast
    • 50 easy/50 fast
  • 25 easy/25 fast

Drill Set-
10 x 50 @ 1:00 or r=15

  • 2 x 25 single-arm free/25 swim
  • 2 x 25 10-beat free/25 swim
  • 2 x 25 catch-up free/25 swim
  • 2 x 25 human stroke (“long dog”)/25 swim
  • 2 x 25 “10-10-3″/25 swim

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

Cool-down-
150 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 choice

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

Warm-up Set B-
12 x 25 @ 45 or r=10
-25 kick/25 drill/25 swim

IM Set A-
4 x through (continuously):

  • 25 back
  • 25 fly
  • 25 back
  • 25 breast
  • 75 free

IM Set B-
4 x through:

  • 1 x 50 swim @ 1:10 or r=15
    • IM order
  • 1 x 100 IM @ 2:15 or r=30

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

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

Main Set-

  • 8 x 75 swim @ 1:30 or r=15
    • descend times 1-4, 5-8
  • 8 x 25 kick @ 45 or r=10
    • all fast
  • 6 x 75 swim @ 1:30 or r=15
    • descend times 1-3, 4-6
  • 6 x 25 kick @ 45 or r=10
    • all fast
  • 4 x 75 swim @ 1:30 or r=15
    • descend times 1-4
  • 4 x 25 kick @ 45 or r=10
    • all fast
  • 2 x 75 swim @ 1:30 or r=15
    • descend times 1-2
  • 2 x 25 kick @ 45 or r=10
    • all fast

Cool-down-
200 choice

Total = 3000

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

Thursday:  Swim Clinic

I received the following questions about cooling-down:

Is there some rule of thumb for cool-down distance/time?  Does it vary for age/Masters swimmers?  The purpose of such a long cool down is getting rid of lactic acid, right?

Unfortunately, there is not a ton of information to be found about this topic, but I did come across two excellent articles that address this swimmer’s questions.

Swimming and the Art of Recovery (http://nycaquaticclub.com/The Art of Recovery.pdf) provides information about five facets of optimal recovery, including a section on cooling-down.  Recommendations from this author, although not specific for masters swimmers, suggest:

  • 25 minutes of easy swimming (heart rate at 120-130 bpm) following a 50 or 100
  • 20 minutes of easy-moderate swimming (heart rate at 130-140 bpm) following a 200-500
  • 10-15 minutes of moderate swimming (heart rate at 140-150 bpm) following 500+

Top 10 Training Tips for Masters Swimmers by Peter Reaburn, PhD (http://assets.imgstg.com/assets/console/document/documents/Top 10…) argues that “we appear to need longer to recover and longer to adapt to training” which suggests that masters swimmers should, at minimum, heed the guidelines above.  That said one could end up cooling-down more than an average workout length.  My suggestion is to follow a race with some easy swimming, at least 10 minutes (that’s what I recommend to my age-group swimmers).

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

Friday:  Sprint-Based

Warm-up-
4 x 75 [25 drill/50 swim] @ r=10
6 x 50 [25 kick/25 swim] @ r=10

Warm-up Set-
12 x 25 @ r=5
-25 scull with flutter kick/25 build

Main Set-
3 x through:

  • 2 x 75 swim @ 1:30 or r=20
    • 50 DPS/25 build
  • 2 x 50 swim @ 1:00 or r=15
    • negative split
  • 2 x 25 swim @ 30 or r=10
    • fast
  • 1 x 100 swim @ 3:00 or r=60
    • easy

Cool-down-
400 choice

Total = 2500

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

April 1-5, 2013

by

Workouts off the beaten path: March 11-15, 2013

Workouts for March 11-15, 2013

***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

Warm-up Set-
8 x 25 kick @ r=10
-build each 25 to fast feet

Main Set-
4 x through:

  • 400 swim @ 6:30 or r=30
    • descend times 1-4
  • 4 x 25 swim @ 30 or r=10
    • fast tempo
  • extra 30 seconds rest

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
300 choice

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

Warm-up Set B-
12 x 25 @ 45 or r=10
-25 kick/25 drill/25 swim

IM Set A-
4 x through (continuous):

  • 25 back
  • 25 fly
  • 25 back
  • 25 breast
  • 75 free

IM Set B-
4 x through:

  • 1 x 50 swim @ 1:10 or r=15
    • 1st round: fly
    • 2nd round: back
    • 3rd round: breast
    • 4th round: free
  • 1 x 100 IM @ 2:20 or r=30

Cool-down-
12 x 25 @ r=5
-1 x 25 scull with kick/2 x 25 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
300 swim
4 x 50 [25 scull with free kick/25 swim] @ r=10

Main Set-
2 x through:

  • 1 x 100 pull @ 1:45 or r=15
  • 1 x 200 swim @ 3:30 or r=30
    • negative split
  • 1 x 100 pull @ 1:45 or r=15
  • 2 x 150 swim @ 2:30 or r=15
    • descend times 1-2
  • 1 x 100 pull @ 1:45 or r=15
  • 4 x 100 swim @ 1:45 or r=15
    • descend times 1-4

Cool-down-
100 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 swim

Pull Set-
4 x 100 pull @ 1:45 or r=15
-breathe 3/5 by 25’s

Kick Set-
4 x 75 kick @ 2:00 or r=20
-build speed within each 75

Stroke Set A-
4 x 50 stroke drill @ 1:10 or r=15

Stroke Set B-
4 x 150 stroke @ 3:20 or r=30
-descend times 1-4

Breath Control Set A-
4 x 25 swim @ 50 or r=20
-3, 2, 1, 0 breaths!

Breath Control Set B-
400 swim:  fast in and out of turns, easy between

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint-Based

Warm-up-
200 swim
stretch for 2 minutes
200 swim [mix of strokes]
stretch for 2 minutes
200 kick [mix of strokes]
stretch for 2 minutes

Warm-up Set A-
8 x 50 @ 1:05 or r=10
-25 drill/25 swim

Warm-up Set B-
12 x 25 swim @ 40 or r=10
-build

Main Set-

  • 4 x 25 swim @ 1:00 or r=45
    • 100 race pace
  • 4 x 50 [25 drill/25 swim] @ 1:10 or r=20
    • moderate pace
  • 1 x 300 swim or pull @ 5:30 or r=60
    • easy pace
  • 4 x 50 swim @ 1:30 or r=45
    • 200 race pace
  • 4 x 25 drill @ 45 or r=15
    • moderate pace
  • 1 x 300 swim or pull
    • easy pace

Total = 2500

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

March 11-15, 2013