Workouts off the beaten path: May 25-29, 2015

Workouts for May 25-29, 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 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
      • descend times 1-3
        • #1:  pull with buoy and band
        • #2:  pull with buoy
        • #3:  swim
  • Cool-down-
    • 100 easy

Total = 3000

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

Tuesday:  Stroke

  • Warm-up-
    • 4 x (100 swim, 50 kick)
  • Pull Set-
    • 400 pull:  breathe 3/4/5/3 by 100’s
  • Drill Set-
    • 4 x 50 stroke drill @ r=10
  • Main Set-
    • 3 x 100 @ 2:00 or r=20
      • 25 stroke/75 free
    • 3 x 100 @ 2:10 or r=20
      • 50 stroke/50 free
    • 3 x 100 @ 2:20 or r=20
      • 75 stroke/25 free
    • 3 x 100 @ 2:30 or r=20
      • 100 stroke
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 3 x (200 swim, 100 kick)
  • Warm-up Set-
    • 4 x 75 pull @ 1:30 or r=15
      • breathe 3/5/3 by 25’s
        • 4 x 50 pull @ 55 or r=10
          • breathe 3/5 by 25’s
            • 4 x 25 pull @ 30 or r=5
              • breathe 3/5 by 25’s
  • Main Set-
    • 4 x 150 swim @ 2:45 or r=30
      • descend times 1-4
        • 4 x 100 swim @ 1:45 or r=15
          • descend times 1-4
            • 4 x 50 swim @ 60 or r=15
              • same pace as 4th 100
                • 4 x 25 swim @ 30 or r=10
                  • all fast
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  IM

  • Warm-up-
    • 400 swim
    • 100 kick:  backstroke
    • 100 drill:  IM
  • 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
      • 1/2 length fast underwater dolphin kick/1/2 length easy swim
  • Cool-down-
    • 200 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-
    • 1 x 150 swim (somewhat hard) @ 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

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

May 25-29, 2015

Workouts off the beaten path: May 18-22, 2015

Workouts for May 18-22, 2015

***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:
      • 300 swim @ 5:00 or r=30
        • even pace or negative split
          • 2 x 150 swim @ 2:45 or r=20
            • faster pace than 300
              • 4 x 75 swim @ 1:30 or r=20
                • faster pace than 150’s
                  • 6 x 50 swim @ 1:00 or r=15
                    • faster pace than 75’s
                      • extra 30 seconds rest
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Short Axis Strokes

  • 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
      • 2 x thru:
        • 25 drill breast/25 breast
        • 25 drill fly/25 fly
  • 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
      • 2 x thru:
        • 25 drill breast/25 breast
        • 25 drill fly/25 fly
  • 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
      • 2 x thru:
        • 25 drill breast/25 breast
        • 25 drill fly/25 fly
  • 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, moderate pace @ 3:00 or r=30
    • 3 x 50 swim @ 1:10 or r=20
      • descend times 1-3
    • 2 x 75 free, moderate pace @ 1:30 or r=15
    • 3 x 50 swim @ 1:15 or r=25
      • descend times 1-3
    • 3 x 50 free, moderate pace @ 1:00 or r=10
    • 3 x 50 swim @ 1:20 or r=30
      • descend times 1-3
    • 2 x 75 free, moderate pace @ 1:30 or r=15
    • 3 x 50 swim @ 1:15 or r=25
      • descend times 1-3
    • 1 x 150 free, moderate pace @ 3:00 or r=30
    • 3 x 50 swim @ 1:10 or r=20
      • descend times 1-3
  • Cool-down-
    • 150 swim

Total = 2500

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

May 18-22, 2015

Workouts off the beaten path: May 11-15, 2015

Workouts for May 11-15, 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 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:
    • 1 x 50 drill @ 1:15 or r=20
      • stroke
      • round 1=fly, round 2=back, round 3=breast
    • 1 x 100 @ 2:15 or r=30
      • 25 stroke/25 free
      • round 1=fly, round 2=back, round 3=breast
    • 1 x 200 pull @ 3:30 or r=30
      • breathe 3/5/3/5 by 50’s
    • 1 x 100 @ 2:15 or r=30
      • 50 stroke/50 free
      • round 1=fly, round 2=back, round 3=breast
    • 1 x 50 @ 1:15 or r=20
      • stroke
      • round 1=fly, round 2=back, round 3=breast
  • Cool-down-
    • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 600 choice
  • Main Set-
    • 1 x 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-
    • 1 x 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
    • 1 x 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
    • 1 x 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
    • 1 x 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:  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 11-15, 2015

Workouts off the beaten path: May 4-8, 2015

Workouts for May 4-8, 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 kick
    • 200 pull
  • Pull Set-
    • 11 x 50 pull @ 55 or r=10
      • 1-3:  breathe every 3rd stroke
      • 4-7:  breathe 3/5 by 25’s
      • 8-10:  breathe every 5th stroke
      • 11:  breathe 5/7 by 25’s
  • Main Set-
    • Davis Mile:  broken 1650
      • Subtract 2½ minutes to get time
        • 11 lengths (275) @ r=20
        • 10 lengths (250) @ r=20
        • 9 lengths (225) @ r=20
          • 8 lengths (200) @ r=15
          • 7 lengths (175) @ r=15
          • 6 lengths (150) @ r=15
          • 5 lengths (125) @ r=15
            • 4 lengths (100) @ r=10
            • 3 lengths (75) @ r=10
            • 2 lengths (50) @ r=10
              • 1 length (25)
  • Cool-down-
    • 200 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 300 swim
    • 200 IM kick
    • 100 IM drill
    • 8 x 25 swim @ r=10
      • build
  • Main IM Set-
    • 1 x 300 IM @ 5:30 or r=45
      • 4 x 50 (25 fly/25 back) @ 1:10 or r=20
    • 1 x 200 IM @ 4:00 or r=30
      • 4 x 50 (25 back/25 breast) @ 1:10 or r=20
    • 1 x 100 IM @ 2:15 or r=30
      • 4 x 50 (25 breast/25 free) @ 1:10 or r=15
  • IM Set B-
    • 16 x 25 swim @ 40 or r=10
      • 100 IM order
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 12 x 50 @ 1:10 or r=15
      • 4 x thru:
        • 25 10-beat free/25 free
        • 50 corkscrew (4 strokes free, 5 strokes back)
        • 25 10-beat back/25 back
  • Main Set-
    • 2 x through:
      • Pace gets faster as distance gets shorter!
        • 300 swim @ 5:00 or r=30
          • 200 swim @ 3:30 or r=30
            • 100 swim @ 1:45 or r=15
              • 50 swim @ 1:15 or r=30
  • Speed Set-
    • 16 x 25 @ 40 or r=15
      • 8 x thru:
        • 12.5 easy/12.5 fast
        • 12.5 fast/12.5 easy
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 6 x thru:
      • 50 swim
      • 25 drill
      • 25 kick
  • Stroke Set A-
    • 6 x 50 stroke @ 1:10 or r=15
      • 25 drill/25 swim
  • Stroke Set B-
    • 12 x 25 stroke @ 45 or r=15
      • 6 x thru:
        • ½ length scull/½ length swim
        • 25 swim
  • Pull Set-
    • 800 pull:  breathe 3/5/3/5 by 50’s
  • Stroke Set C-
    • 16 x 25 swim @ 45 or r=15
      • all stroke
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

  • Warm-up-
    • 400 swim
  • Main Set-
    • 2 x thru:
      • 1 x 200 swim @ 3:30 or r=30
        • negative split
      • 2 x 100 pull @ 1:45 or r=15
        • moderate effort
        • breathe 3/5 by 25’s
      • 4 x 50 kick @ 1:30 or r=15
        • negative split
      • 8 x 25 swim @ 60 or r=40
        • hard effort
      • extra 60 seconds rest
  • Speed Set-
    • 16 x 25 @ 40 or r=10-15
      • 25 easy/25 fast
  • Cool-down-
    • 100 swim

Total = 2500

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

May 4-8, 2015

Workouts off the beaten path: April 27-May 1, 2015

Workouts for April 27 – May 1, 2015

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 300 choice
  • Warm-up Set-
    • 4 x 50 @ r=10
      • 25 drill/25 swim
  • Main Set-
    • 3 x 200 pull @ 3:20 or r=20
      • breathe 3/5/3/5 by 50’s
      • moderate pace
    • extra 30 seconds rest
    • 1 x 600 swim @ 10:00 or r=60
      • negative split
    • 4 x 150 pull @ 2:30 or r=15
      • build pace in each 150
    • 2 x 300 swim @ 4:50 or r=30
      • descend times 1-2
      • pace should be faster than 600 pace
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 600 choice
  • Warm-up Set-
    • 2 x through:
      • 4 x 25 kick @ 45 or r=10
        • descend times 1-4
      • 4 x 50 swim @ 1:00 or r=15
        • descend times 1-4
  • Stroke Set A-
    • 12 x 50 @ 1:10 or r=15
      • 4 x through:
        • 12.5 scull with flutter kick/12.5 fly/25 back
        • 12.5 scull with flutter kick/12.5 back/25 breast
        • 12.5 scull with flutter kick/12.5 breast/25 free
  • Stroke Set B-
    • 24 x 25 stroke @ 45 or r=15
      • 25 drill/25 swim
      • 6 each stroke, IM order
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 4 x 50 (25 drill/25 swim) @ r=10
    • 4 x 25 (25 scull/25 glide stroke) @ r=5
    • 4 x 25 build @ r=10
  • Main Set-
    • 1 x 400 pull @ 7:00 or r=60
      • moderate pace
    • 4 x 100 swim @ 1:45 or r=15
      • negative split
    • 1 x 300 pull @ 5:15 or r=45
      • moderate pace
    • 4 x 75 swim @ 1:30 or r=15
      • descend times 1-4
    • 1 x 200 pull @ 3:30 or r=30
      • moderate pace
    • 4 x 50 swim @ 1:00 or r=15
      • negative split
    • 1 x 100 pull @ 2:00 or r=30
      • moderate pace
    • 4 x 25 swim @ 40 or r=15
      • all fast
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  IM

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 25 drill @ r=10
      • 2 of each stroke
  • Stroke Set A-
    • 8 x 75 @ 2:00 or r=15-30
      • Choose 1 or 2 strokes:
        • 75 kick
          • 50 kick/25 swim
            • 25 kick/50 swim
              • 75 swim
              • 75 swim
            • 50 swim/25 kick
          • 25 swim/50 kick
        • 75 kick
  • Stroke Set B-
    • 12 x 50 swim @ 1:05 or r=15
      • 25 back/25 breast
  • Stroke Set C-
    • 12 x 25 swim @ 45 or r=15
      • 100 IM order
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim,
    • 200 kick,
    • 200 pull
  • Warm-up Set-
    • 4 x 75 @ r=15
      • 25 kick/25 drill/25 swim
  • Stroke Count Set A-
    • 12 x 50 swim @ 1:10 or r=20
      • Stroke count set, each set is 3 x 50:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, same # of strokes
        • #3: max. speed, same # of strokes
  • Pull Set-
    • 400 pull:  breathe 3/5/3/5 by 100’s
  • Stroke Count Set B-
    • 12 x 25 swim @ 45 or r=15
      • Stroke count set, each set is 3 x 25:
        • #1: relaxed pace, count # of strokes
        • #2: 200 race pace, same # of strokes
        • #3: max. speed, same # of strokes
  • Cool-down-
    • 4 x (25 scull/25 glide stroke/25 pull)

Total = 2500

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

April 27-May 1, 2015

Workouts off the beaten path: April 20-24, 2015

Workouts for April 20-24, 2015

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
    • 200 kick
  • Main Set-
    • 1 x 400 pull @ 7:00 or r=60
      • 4 x 100 swim @ 1:45 or r=15
        • 1 x 300 pull @ 5:15 or r=45
          • 4 x 75 swim @ 1:30 or r=15
            • 1 x 200 pull @ 3:30 or r=30
              • 4 x 50 swim @ 55 or r=10
                • 1 x 100 pull @ 1:45 or r=15
                  • 4 x 25 swim @ 30 or r=10
  • Speed Set-
    • 12 x 25 swim @ 30 or r=10
      • 25 easy/25 fast
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 500 choice
  • Warm-up Set-
    • 2 x through:
      • 4 x 25 fly kick @ 45 or r=10
        • (1st 12.5 underwater)
      • 2 x 50 kick @ 1:30 or r=15
        • choice of stroke
  • Main Set-
    • 2 x through:
      • 4 x 50 pull @ 1:00 or r=15
        • breathe 3/5 by 25’s
      • 4 x 50 drill @ 1:10 or r=15
        • IM order
      • 4 x 75 swim @ 1:45 or r=20
        • #1:  50 fly “long & strong”/25 back “fast”
        • #2:  50 back “long & strong”/25 breast “fast”
        • #3:  50 breast “long & strong”/25 free “fast”
        • #4:  50 free “long & strong”/25 fly “fast”
      • extra 30 seconds between rounds
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 2 x 50 swim @ r=10
    • 200 kick
    • 2 x 50 kick @ r=10
  • Warm-up Set-
    • 12 x 25 @ r=5
      • 25 scull/25 pull
  • Main Set-
    • 25 @ 30 or r=5
      • 50 @ 50 or r=5
        • 75 @ 1:20 or r=10
          • 100 @ 1:40 or r=10
            • 200 @ 3:20 or r=20
              • 300 @ 5:00 or r=30
                • 400 @ 6:40 or r=40
              • 300 @ 5:00 or r=30
            • 200 @ 3:20 or r=20
          • 100 @ 1:40 or r=10
        • 75 @ 1:20 or r=10
      • 50 @ 50 or r=5
    • 25 @ 30 or r=5
  • Cool-down-
    • 200:  25 scull with free kick/25 swim

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 12 x 25 pull @ 30 or r=5
  • Stroke Set A-
    • Stroke #1 (choose one stroke):
      • 1 x 400 @ 8:00 or r=60
        • alternate:  50 stroke #1 drill/50 free
      • 4 x 50 kick @ 1:30 or r=10
        • stroke #1
      • 4 x 25 swim @ 40 or r=10
        • stroke #1
  • Stroke Set B-
    • Stroke #2 (choose another stroke):
      • 1 x 400 @ 8:00 or r=60
        • alternate:  50 stroke #2 drill/50 free
      • 4 x 50 kick @ 1:30 or r=10
        • stroke #2
      • 4 x 25 swim @ 40 or r=10
        • stroke #2
  • Pull Set-
    • 12 x 25 pull @ 30 or r=5
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 300 swim
    • 300 pull
  • Warm-up Set A-
    • 6 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
  • Warm-up Set B-
    • 4 x 75 @ r=15
      • 50 kick/25 swim DPS
  • Speed/Pace Set-
    • 800 swim (continuous):
      • 25 easy/25 fast
        • 50 easy/50 fast
          • 75 easy/75 fast
            • 100 easy/100 fast
          • 75 easy/75 fast
        • 50 easy/50 fast
      • 25 easy/25 fast
  • Speed Set-
    • 12 x 25 swim @ 40 or r=15
      • 25 easy/25 fast
  • Cool-down-
    • 200 choice

Total = 2500

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

April 20-24, 2015

Workouts off the beaten path: April 13-17, 2015

Workouts for April 13-17, 2015

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 500 choice
  • Main Set-
    • 4 x 100 pull @ 1:45 or r=15
      • moderately-fast tempo
      • breathe every 3rd stroke
    • 1 x 400 swim @ 6:30 or r=30
      • negative split
    • 2 x 200 pull @ 3:15 or r=15
      • breathe 3/5/3/5 by 50’s
    • 2 x 200 swim @ 3:15 or r=15
      • negative split
    • 1 x 400 pull @ 6:30 or r=30
      • breathe 3/5/3/5 by 100’s
    • 4 x 100 swim @ 1:45 or r=15
      • moderately-fast tempo
  • Cool-down-
    • 100 choice

Total = 3000

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

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • Warm-up Set-
    • 8 x 50 pull @ 55 or r=10
      • breathe 3/5 by 50’s
  • IM Set A-
    • 16 x 75 swim @ 1:40 or r=20
      • 4 x through:
        • 50 fly/25 back
        • 50 back/25 breast
        • 50 breast/25 free
        • 50 free/25 fly
  • IM Set B-
    • 12 x 25 swim @ 40 or r=10
      • 100 IM order
  • Cool-down-
    • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 5 x 50 drill @ 1:00 or r=10
  • Main Set-
    • 1 x 400 swim @ 6:30 or r=30
      • 2 x 300 swim @ 5:00 or r=30
        • 3 x 200 swim @ 3:20 or r=20
          • 4 x 100 swim @ 1:40 or r=10
            • extra 30 seconds rest
              • 5 x 50 swim @ 50 or r=5
  • Cool-down-
    • 100 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 400 choice
  • Main Set-
    • 1 x 500 pull @ 8:00 or r=30
      • breathe 3/5/3/5/3 by 100’s
    • 20 x 25 kick @ 45 or r=10
      • 2 x 25 stroke
      • 2 x 25 choice
    • 2 x 250 swim @ 5:00 or r=20
      • 50 free/50 stroke/50 free/50 stroke/50 free
    • 10 x 50 swim @ 1:00 or r=10
      • 2 x 50 stroke
      • 2 x 50 choice
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 6 x (25 swim/25 kick/50 drill)
  • Warm-up Set A-
    • 8 x 25 (25 scull/25 pull) @ r=5
  • Warm-up Set B-
    • 12 x 25 @ 40 or r=10
      • 25 drill/25 build
  • Main Set A-
    • 10 x 50 swim @ 1:00 or r=10-20
      • odd 50’s:  best 200 pace + 1 second
      • even 50’s:  easy
  • Recovery Set-
    • 8 x 25 scull with free kick @ r=5
  • Main Set B-
    • 10 x 25 swim @ 40 or r=20
      • odd 25’s:  best 100 pace + 1 second
      • even 25’s:  easy
  • Recovery-
    • 2 x (25 scull/25 glide/25 pull)
  • Cool-down-
    • 300 swim:  ascend pace by 100’s

Total = 2500

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

April 13-17, 2015