Recent Workouts
Please forgive me. I am a bit behind in updating masters swim workouts. I’ll catch up this weekend after the PASS 1K-2K open water swim in Morse Reservoir.
5/15/2012 Tuesday. Warm up
1 x 200 Free
1 x 200 back kick
2 x 100 choice (two diff. strokes)
Main Set. 6 x 100 25Fly/bk/br, 75 free on 2:00
1 x Super 1000 (1 min per 50m)
10 x 50 Free with fins (push offs – underwater kick emphasized) on 1:00 min
5 x 100 Guess your pace on 2:00 min
Cool down 1 x 200 m. Total 3400 meters
5/13/2012 Sunday. Warm up
1 x 200 Free
1 x 200 back kick
2 x 100 choice (two diff. strokes)
Main Set
4 x 200 choice on 4 min
4 x 150 on 3 min
4 x 100 on 2 min
4 x 50 on 1 min
8 x 50 (25 u/w dolphin kick) on 1 min
4 x 50 hold fast pace. rest 5 to 10 sec
200 easy Cool Down. Total 3400 m
5/12/2012 Saturday. Warm up 600m
Main set: 15 x 100m (or 75) to failure; start at 2 min interval; drop 3 sec each 100
8 x 75 IM order (25 kick, drill swim) 1:40
6 x 50 descend 1-3, and 4-6 on 1 min.
200 m cool down. Total 3000 meters
5/10/2012 Thursday. Warm – up
1 x 200 Free. rest :30
1 x 200 back kick rest :30
2 x 100 choice (2 strokes) rest :30
Main Set: 7 Factorial (1 x 1400) i.e., 7, 6, 5, 4, 3, 2, 1 (lengths with :30 rest after each group)
10 x 50 Free (with fins) 1:00 (kick underwater 25m)
5 x 100 (hold pace) rest :10 to :15
1 x 200 easy (warm down). Total 3200 m.
5/8/2012 Tuesday at FPAC (LCM)
Warm up
1 x 200 Free
1 x 200 back kick
2 x 100 choice (two diff. strokes)
Main Set
6 x 100 25Fly/bk/br, 75 free on 2:00
1 x Super 1000 (1 min per 50m)
10 x 50 Free with fins (push offs – underwater kick emphasized) on 1:00 min
5 x 100 Guess your pace on 2:00 min
1 x 200 cool down. Total 3400 meters
5/6/2012 Sunday. 500 Warm up.
1500 meter pyramid as follows:
50 m on 1 min.
100 m on 2 min
150 m on 3 min
200 m on 4 min
250 m on 5 min.
250 m on 5 min
200 m on 4 min
150 m on 3 min
100 m on 2 min
50 m on 1 min. Total = 2000 meters.
5/5/2012 Saturday. Warm up 500 meters
All swimmers go 12 Factorial (as follows)
12 lengths, 30 sec rest.
11 lengths, 30 sec rest
10 lengths, 30 sec rest, etc down to 1 length.
Total 1950 plus 500 warm up = 2450.
5/3/2012 Thursday. FPAC outoor swimmers go 2 x Super 1000′s
50, 100, 50, 150, 50 200, 50, 150, 50, 100, 50 on 1 min per length.
NHS swimmers: Warm up below.
1 x 200 Free. Rest 0:30
1 x 200 back kick. Rest 0:30
2 x 100 choice of two strokes. Rest 0:30
Main set: Repeat 4 x in IM order
1 x 100 IM 2:15
1 x 75 – 25 (kick, drill swim) 1:45
1 x 50 Free 1:00
1 x 25 stroke
Next set:
3 x 100 Free with fins (10 meter kick u/w) 2:00
8 x 50 otter kick with fins 1:00
1 x 400 Alternate 25/50 0:30 per 25m
200 Cool down. Total 2900 meters
5/1/2012 Tuesday. (Short Course Meters, “SCM”) 600 warm up
3 x 100 Free (descend) 2:15
4 x 25 kick 0:35
3 x 100 IM (descend) 2:15
4 x 25 kick 0:35
3 x 100 Free (descend)
4 x 25 kick 0:35
3 x 100 Free (pace) 1:45
4 x 25 kick 0:35
Super 500 (no free on 25s) 0:30 per length
200 easy cool down. Total 2900 meters
4/29/2012 Sunday. 500 warm up
Super 500 – :30 per length
2 x 150 on 3:00
3 x 100 on 2:00
4 x 75 on 1:30
6 x 50 on 1:00
300 cool down. Total 2500 meters.
Saturday, April 28, 2012. Warm up. 1 x 200 Free Rest :30
1 x 200 Back kick Rest :30
2 x 100 Choice (two different strokes) Rest :30
Main practice
1 x 200 Choice @ 3:45
1 x 25 Choice @ 0:30
1 x 175 Choice @ 3:15
1 x 50 Choice @ 1:00 50
1 x 150 Choice @ 3:00
1 x 75 Choice @ 1:30
1 x 125 Choice @ 2:30
1 x 100 Choice @ 2:00
1 x 100 Choice @ 2:00
1 x 125 Choice @ 2:30
1 x 75 Choice @ 1:30
1 x 150 Choice @ 3:00
1 x 50 Choice @ 1:00
1 x 175 Choice @ 3:15
1 x 25 Choice @ 0:30
1 x 200 Choice @ 3:45
3 x 100 Pace @ 2:00
Cool Down 200 easy. Total 2900 m
4/26/2012 Thursday. (Short course meters i.e., SCM).
warm up
200 free – rest 0:30
200 back kick - rest 0:30
2 x 100 - rest 0:30
Main Set: Repeat 4 times:
1 x 100 25 stroke, 75 Free (IM order) at 2:15
1 x 75 25 stroke, 50 Free (IM order) at 1:45
1 x 50 25 stroke, 25 free (IM order) at 1:15
1 x 25 stroke (IM order) at 1:15
next set:
2 x 200 Free with fins (4 dolphin kicks off the wall) at 4 min
3 x 50 descend (choice 1) at 1 min.
3 x 50 descend (choice 2) at 1 min.
200 cool down. total 2500 meters.
4/24/2012. Tuesday Warm up. 1 x 200 Free – Rest :30
1 x 200 Back kick – Rest :30
2 x 100 Choice (two different strokes) Rest :30
Main Set:
1 x 400 Free @ 7:00
4 x 50 Choice @ 1:10
2 x 200 Free @ 3:45
4 x 50 Choice @ 1:00
4 x 100 Free @ 2:00
4 x 50 Choice @ 0:50
Cool Down 1 x 200. Total 2600 m
4/22/2012 Sunday. 500 warm up.
4 x 150 on 3:00
4 x 75 on 1:45 fly/back/breast on odds, free on evens
4 x 100 on 2:00 descend
200 kick
Super 500 – :30 per 25
100 Cool down. Total 2600 (short course meters).
4/21/2012 Saturday. 400 warm up
MAIN SET Go through four times
250 free @ 4:30
4 x 25 choice @ :30
2 x 50 drill @ 1:00
50 otter kick @ 2:00
—–
NEXT SET: 5 x 50 swim down w/ fins, flip, come back under water @ 1:00
5 x 50 @ 1:00, :55, :50, :45, :40, BONUS:, :35, :30
100 Cool down. Total 3000 (short course meters).
4/19/2012. Thursday. 500 warm up.
Broken 600: 10 seconds rest after each 200. try to maintain pace.
4 x 200 (100 sprint if you want to join me) @ 4:00
4 x 100 (50 sprint with fins for me) @ 2:00
4 x 75 fly/back/breast @ 1:30 (25 fly sprint, 50 moderate freestyle for me)
8 x 25 hard kick no fins @ :40
200 dool down. Total 3000 short course meters
4/17/2012 Tuesday 500 warm up
4 x 200 @ 4:00 descend 1-4
12 x 25 @ :40 odds stroke fast, evens free recovery.
Go through twice
4 x 50 swim fast w’ fins @ 1:00
4 x 50 otter kick @ 1:00
4 x 50 swim 25 w/fins flip, kick under water @ 1:00
200 Cool down. Total 3000 short course meters.
4/15/2012 Sunday. 500 warm up.
200 @ 4:00
4 x 50 stroke @ 1:15
150 @ 3:00
3 x 50 stroke @ 1:15
100 @ 2:00
2 x 50 stroke @ 1:15
50 @ 1:00
50 stroke
– next set:
4 x 75 kick @ 1:45
7 x 75 or 100 @ 2:00-:10
100 cool down. 2600 Total.
4/14/2012 Saturday. 500 warm up
200 @ 4:00
300 @ 5:30
400 @ 6:30
300 @ 5:30
200 @ 4:00
8 x 50 kick
4 x 75 fly/back/breast odds, free evens (or 100s IM and Free) @ 1:30
4 x 25 under water kick @ :30 or :45.
100 Cool down. Total 2800 yards.
4/12/2012 Thursday. 500 Warm up
Go through five times
100 free @ 2:00
8 x 25 odds stroke, evens free @ :30
50 otter kick @ 1:00
50 recovery free @ 2:00
—
8 x 50 descend 1-4 @ 1:00
4 x 25 hard kick no board @ 10 seconds rest
Cool Down
4/10/2012 Tuesday. 500 warm up.
2 x 300 @ 5:00
3 x 200 @ 3:30
6 x 100 (or 75) @ 1:30
12 x 50 @ :45 or :55
100 cool down . total 3000 yards
4/8/2012 Sunday. 300 warm up
Straight thru, no extra rest
3 x 75 or 100 @ 1:20; then 3 x 25 or 50 @ :40
3 x 75 or 100 @ 1:30; then 3 x 25 or 50 @ :45
3 x 75 or 100 @ 1:40; then 3 x 50 @ :50
3 x 100 @ 1:50; 3 x 50 @ :55
3 x 100 @ 2:00; 3 x 50 @ 1:00
Next set: 6 x 25 underwater kick @ :30
4 x 25 hard kick no fins @ ten seconds rest
200 cool down . Total 3000 yards
4/7/2012 Saturday. 300 warm up
MAIN SET Go through four times
250 free @ 4:30
4 x 25 choice @ :30
2 x 50 drill @ 1:00
50 otter kick @ 2:00
—–
NEXT SET: 5 x 50 swim down w/ fins, flip, come back under water @ 1:00
5 x 50 @ 1:00, :55, :50, :45, :40, BONUS:, :35, :30
200 Cool down Total 3000 yards
4/5/2012 Thursday. 500 warm up
10 x 150 @ 2:45
4 x 75 kick @ 1:45
5 x broken 100: 25 stroke @ :30, 50 build free @ 1:00, 25 stroke @ 1:00
4 x 25 hard kick no fins @ ten seconds rest
100 cool down. Total 3000 yards
4/4/2012 Wednesday (Spring break – extra workout)
500 warm up
Repeat 3 times
[4 x 50 @ :45 or 1:00
2 x 100 @ 1:30 or 2:00
200 @ 4:30]
4 x 50 otter kick @ 1:00
8 x 25 @ :30 odds, stroke, evens free
4 x 50 kick @ 1:00 cool down. Total 3000
4/3/2012 Tuesday 500 warm up
4 x 300 on 5:30
4 x 100 kick on 2:10
8 x 75 IM roll
4 x 25
200 cool down total 2700
4/1/2012 Sunday. 500 Warm up
6 x 200 @ 3:30
5 x 50 kick @ 1:00
6 x 100 IM or stroke @ 2:00
5 x 50 kick @ 1:00
200 cool down. Total 3000 yards
3/31/2012 Saturday 500 Warm up
300 IM @ 6:00
4 x 250 free @ 4:30
200 IM at 5:00
4 x 150 free @ 2:45
100 IM
4 x 50 otter kick @ 1:10
100 cool down. Total 3000 yards.
3/28/2012 400 warm up
500 choice at 2 minutes rest
2 x 400 choice at 2 minutes rest
3 x 300 choice at 2 minutes rest
4 x 100 choice (if you have time) Total 3000 yards
3/24 and 3/25/2012. State Masters Meet at North Central High School No workouts scheduled.
3/22/2012 Thursday (Taper for State) 600 warm up (minimum)
4 x 50 meet strokes 25 drill/25 swim @ 1:15
4 x 50 descend @ 2:00
200 cool down Total 1200
3/20/2012 Tuesday (workout with optional taper) (tba)
3/18/2012 Sunday (tba)
3/17/2012 SATURDAY 500 warm-up
300 IM @ 6:00
2 x 250 free @ 4:30
3 x 200 @ 4:00, 1 back, 2 is free, 3 is breast.
4 x 150 free 25 sprint fly @ :30, 50 build free @ 1:00, 25 sprint fly @ :30, 50 easy @ 1:00
5 x 100 @ 2:00, odds IM or stroke, evens free
FROM THE BLOCKS
RELAY STARTS, SPRINTS Total 3000
3/15/2012 THURSDAY. 500 warm-up
12 x 50 moderate free @ :40 or :45 or :55
Go through five times, descend the 100 free each time through:
100 free @ 2:00
4 x 50 IM order @ 1:00
50 recovery @ 2:00
8 x 25 hard kick no fins @ 10 seconds rest.
200 cool down. Total 3500
3/13/2012 TUESDAY. 300 warm-up
4 x 50 IM order drill @ 1:00
Go thru 3 times
200 @ 3:30
6 x 25 sprint @ :40
50 easy recovery free @ 2:00
–
4 x 75 kick @ 2:00
6 x 100 free odds IM or stroke, evens free @ 2:00
4 x 50 kick @ 1:00
200 cool down. Total 3000
3/11/2012 Sunday. Warm up 500.
400 Free
2 x 300 choice @ 5:00
3 x 200 choice @ 3:30
4 x 100 kick @ 2:00
8 x 50 descend 1-4 @ 1:15, 5-8, @ 1:30
Cool down 100. Total 3000.
3/10/2012 Saturday. Warm up 500
1500 Pyramid (1 min per 50) 50, 100, 150, 200, 250, 250, 200, 150, 100, 50.
4 x 100 IM kick. (mix dolphin and otter, plus flutter kick on the side).
100 cool down. Total 2500 yards.
3/8/2012 Thursday. Warm up 500
10 x 50 @1:00. Cones set at 22′ from start wall; dolphin kick past cones off start, no breathing from cones to finish.
Super 500 (no breathing in 22′ cone zone) @:30/length
4x (100 moderate free> 0:10 rest> 25 no breath fast free) @ 2:15
50 free + 25 no free (7x50s, 6x25s = 500) @:30/length
200 cool down. 2700 total
3/6/2012 Tuesday TBA
3/4/2012 Sunday. 500 warm up.
Super 500 no free 25s
Goal Set: 10 x 100 @ 2:00. Hold fastest average.
200 kick
4 x 150 @ 3:00: 50 stroke, 15 seconds rest, 75 free, 10 second rest, 25 stroke
4 x 25 fast kick no fins @ 10 seconds rest
100 cool down. Total 3000 yards
3/3/2012 Saturday… 500 warm up
12 x 50 yds with 5 sec rest
5 x 50 yds otter kick with fins on 1 min.
32 x 25 yds
5 x 50 yds kick
5 x 100
100 cool down Total 3000 yards
3/1/2012 Thursday… Tba
2/29/2012 Wednesday. 400 warm up
2 x 200 on 4 min
4 x 100 on 2 min
8 x 50 on 1 min
16 x 25 on 0:30
2 x 200 on 4 min.
100 cool down. Total 2500 yards
2/26/2012 Sunday. Fitness Series. Swim for 30 min or one hour for distance.
2/25/2012 Saturday 400 warm up.
7 x 100 @ 1:45
12 x 50 – 25 fly fast/25 free recovery, 25 back fast/25 free recovery, 25 breast fast/25 free recovery, repeat. @ 1:00
Super 500 (no free 25’s)
2 x 200 negative split @ 3:30
4 x 75 IM roll @ 1:30
200 for time
4 x 25 fast kick no fins @ :30 or @ :40
200 cool down. Total yards 3400.
2/23/2012 Thursday. 500 warm up. In each set below: #1 easy, #2 moderate, #3 fast. This is about active recovery with minimal rest.
3 x 25 @ 0:25 or @ 0:30
3 x 50 @ 0:50 or @ 1:00
3 x 75 @ 1:15 or @ 1:30
3 x 100 @ 140 or @ 2:00
3 x 100 @ 1:40 or @ 2:00
3 x 75 @ 1:15 or @ 2:00
3 x 50 @ 0:50 or @ 1:00
3 x 25 @ 0:25 or @ 0:30
200 kick
4 x 50 drill @ 1:00
8 x 25 kick underwater dolphin with fins @0 :30 or @0:40
2 x 100, 25 easy, 50 build, 25 easy, @ 2:00
200 cool down. Total yards, 3000.
2/21/2012 Tuesday. 500 warm up
Repeat 5 times
125 Free @ 2:00
25 Fly @ :30
25 Back @ :30
25 Breast @ 1:00
— Next Set: 4 x 50 @ 1:00 breathe no more than 4-5 times.
8 x 75 IM roll.
4 x 50 @ 1:00 count strokes; do as few as possible.
8 x 25 kick hard no fins @ 0:30 or 0:40
200 cool down. Total yards 2800
2/19/2012 Sunday. 500 warm up
6 x 75 (or 50) on 1:10
6 x 75 (or 50) on 1:05 (then 1 min rest)
6 x 75 (or 50) on 1:00
6 x 75 (or 50) on 0:55 (then 2 min rest)
16 x 25 on 0:30
100 choice sprint
200 cool down. Total 3000 yards
2/15/2012 Wednesday. 500 warm up
6 x 75 or 50 @ 1:10
6 x 75 or 50 @ 1:05
extra minute (may want to switch to 50s here)
6 x 75 or 50 @ 1:00
6 x 75 or 50 @ :55
16 x 25 @ :30 Odds sprint stroke, evens free recovery.
100 choice for time
200 cool down. Total 3000.
2/14/2012. Tuesday. 400 warm up
4 x 200 @ 3:30 1) neg. split, 2) descend by 50s, 3) fast middle 100, 4) Swim.
8 x 75 fly/back/breast odds; free evens or 100 IM/100 free @ 1:30
12 x 50 free descend 1-4 @ 1:00, descend 5-8 @ 1:15, descend 9-12 @ 1:30
100 Cool down. Total yards 2500.
2/12/2012. Sunday. 400 Warm up
400 @ 6:30
300 @ 5:00
200 @ 3:30
100 @ extra rest
Do the following 4 times. (Fly, Back, Breast, Free).
4 x 50 stroke @ 1:15
100 free descend 1-4 @ 2:00
200 cool down. Total = 2800
2/11/2012. Saturday. 400 warm up. Swim the following straight through; no extra rest.
25 @ :35
50 @ 1:00
75 @ 1:10
100 @ 1:25
2 x 25 @ :30
2 x 50 @ :55
2 x 75 @ 1:15
2 x 100 @ 1:30
3 x 25 @ :25
3 x 50 @ :50
3 x 75 @ 1:20
3 x 100 @ 1:35
4 x 25 @ :20
4 x 50 @ :45
4 x 75 @ 1:25
4 x 100 @ 1:40
100 cool down. Total Yards 3000.
2/9/2012 Thursday. 500 warm up
Main Set: 300 IM @ 5:30
4 x 50 fly @ 1:15
250 Free @ 4:30
4 x 50 back @ 1:15
200 IM @ 4:00
4 x 50 breast @ 1:15
150 free @ 2:30
4 x 50 free @ 1:15
100 IM @ 2:00
5 x 100 kick @ 2:00
Cool down 200. Total yards 3000.
2/7/2012 Tuesday. 200 warm up
Main set: Go through twice:
200 free @ 3:30 negative split
8 x 50 kick @ 1:10
100 IM, get time, pause, do a 50 easy freestyle, all @ 3:00
100 stroke (no free, no IM), get time, pause, do a 50 easy freestyle, all @ 3:00
100 freestyle for time, get time pause, do a 50 easy free @ extra rest
Next set: 4 x 75: 1 and 3 are FAST, 2 and 4 are easy recovery @ 1:30
Cool down 200. Total yards 2800.
2/5/2012 Sunday. 300 warm up
300 (or 250) free @ 4:30
4 x 25 kick @ ten second rest
50s to failure @ 1:00, :55, :50, :45, :40, :35, :30.
300 IM @ 5:30
4 x 25 kick @ ten seconds rest
50s to failure @ 1:00, :55, :50, :45, :40, :35, :30.
300: 50 back/50 free @ 5:00
4 x 25 kick @ ten seconds rest
50s to failure @ 1:00, :55, :50, :45, :40, :35, :30.
100 cool down. Total 2800 yards
2/4/2012 Saturday. 300 warm up
4 x 50 IM order drill @ 1:00
4 x 50 IM order kick @ 1:00
4 x 50 IM order swim @ 1:00
10 x 100 (or 75) @ 2:00. e.g., lots of rest. Full effort. Take extra min after 5.
8 x 50 otter kick @ 1:00
4 x 25 as follows: 25 fast/slow; 25 easy/fast; 25 FAST; 25 easy
100 cool down. Total = 2500 yds
2/2/2012 Thursday. 500 warm up.
200 free @ 3:30
4 x 25 best non free stroke @ :30, 1:00 rest
200 back @ 4:00
4 x 25 drill @ 30, 1:00 rest
200 free @ 3:30
4 x 25 kick @ :40, 1:00 rest (start on top)
200 IM @ 4:00
4 x 25 worst non free stroke @ :30, 1:00 rest
200 free @ 3:30
4 x 25 breath control. Take 1 or fewer. 1:00 rest
200 (50 stroke in IM order/50 free) @ 4:00
4 x 25 IM order @ :30
8 x 50 descend 1-4, 5-8 @ 1:15
200 cool down. Total yards 2700.
2-1-2012. Wednesday at Hamilton SE. 500 warm up
1 x 500 Free/Pull
1 x 500 Free/Kick with fins
1 x 800 Free 12:00
2 x 400 Free 6:00
4 x 200 Free 3:00
3 min rest
8 x 100 Free 1:30
16 x 50 Free 0:50
Cool Down: 200yards. Total yards = 5700
1/31/2012 Tuesday. 200 warm up
10 x 50 @ :45 or 9 x 50 @ :50 or 8 x 50 @ :55 moderate pace
Go through 3 times
4 x 25 stroke @ :30
4 x 50 build freestyle @ 1:00
2 x 100 negative split free @ 2:00
200 free @ 4:00
200 cool down. 3000 total yards
1/29/2012 Sunday 300 warm up
4 x 200 or 250 @ 3:30
25 fly @ :30; 50 back @ 1:00; 75 breast @ 1:30; 100 free
50 fly @ 1:00; 75 back @ 1:30; 100 breast @ 2:00; 25 free
75 fly @ 1:30; 100 back @ 2:00; 25 breast @ :30; 50 free
100 fly @ 2:00; 25 back @ :30; 50 breast @ 1:00; 75 free
5 x 100 kick @ 2:00
200 yd cool down. 3000 total yds.
1/28/2012 Saturday 400 warm up
4 x 100 (or 75) on 1:20; then 4 x 25 kick (10 sec rest)
4 x 75 (fly, back, breast) (or 4 x 100 IM) on 1:30; then 4 x 25 kick (10 sec rest)
4 x 100 (or 75) on 1:40; then 4 x 25 kick (10 sec rest)
4 x 75 (fly, back, breast) (or 4 x 100 IM) on 1:50; then 4 x 25 kick (10 sec rest)
4 x 100 (or 75) on 2:00; then 4 x 25 kick (10 sec rest)
100 cool down. Total yards = 3000
1/25/12 Wed. warm up 300 yds
500 for time
10 x 100 @ 2:00 odds stroke or IM, evens free.
4 x 125 : 25 count strokes, 50 build, 25 sprint, 25 easy. @ 2:30
8 x 25 hard kick no fins @ :30 or :40. Total = 2500 yards
1/24/2012 400 yard Warm up
6 x 200 (or 150 or 175) @ 3:00
6 x 75 kick @ 1:30
10 x 25 @ :30 freestyle, count your strokes, do as few as possible.
4 x 100 stroke in IM order (so 100 fly, 100 back, 100 breast, 100 free) @ 2:15
200 yards cool down Total yards 2800
1/22/2012 Sunday. NASTI/GRIN Fitness Series (one hour or 30 min swim)
1/21/2012 Saturday 400 warm up
8 x 125 on 2:15 as follows:
50 fly, 25 back, 25 breast, 25 free
25 fly, 50 back, 25 breast, 25 free
25, 25, 50, 25 as above
25, 25, 25, 50 as above.
Extra rest, then repeat above
10 x 50 kick on 1 min
5 x 100 (0r 75) free starting on 2 min and subtract 15 sec after each.
cool down 100. Total 2500 yards.
1/19/2012 Thursday 400 warm up
4 x 300 @ 5:00
4 x 100 kick @ 2:00 (i.e. 100 fly kick, etc… back, breast, free)
8 x 75 @ 1:30, odd FAST, even moderate recovery.
200 cool down Total 2800 yards.
1/16/2012 Monday
400 warm up
4 x 75 IM order drill @1:30
4 x 75 IM order kick @ 1:45
4 x 75 IM order swim @ 1:30
4 x 200 (or 150) negative split (Second half faster than first half) @ 2:40
12 x 50s moderate pace at interval that allows 5 sec rest. e.g. 0:40. This is a distance not a sprint set.
100 cool down. Total 2800 yards
1/15/2012 Sunday 500 warm up
Super 500 (25, 50; 25, 75; 25, 100; 25, 75; 25, 50; 25)
1000 yard pyramid (50, 100, 150, 200, 200, 150, 100, 50)
super 500 (as above). Total yards 2500.
1/14/2012 Saturday 500 warm up
4 x 150 moderate pace on 2:30 (125′s for swimmers going to Ball State tomorrow)
4 x 75 fly/back/breast on 1:30 (4 x 50 drill for BS swimmers)
3 x 100 descend on 2:00 (4 x 50 for BS swimmers on 1:30)
3 x 200 on 4 min (or 200 cool down for BS swimmers)
super 500. Total 2800 yards
1/12/2012 Thursday 7PM at NHS
Taper: The options marked Ball State are for swimmers doing the meet.
Take it easy. warm up 500
First set
6 x 100 @ 1:40 or 5 x 100 @ 2:00
or BALL STATE: 4 x 100 (fast middle 25) @ 2:30
Second Set
Super 500
Third set
3 x 200 @ 3:30
OR BALL STATE: 2 x 200 stretch it out nice and easy @ 5:00
LAST SET
100 fast for time off the wall.
100 easy Total 2400 yards
1/10/2012 Tuesday at NHS
400 warm up
8 x 50 (25 stroke/25 free) moderate warm up pace @ 1:00
> Go 2 times thru:
>[ 4 x 100 free maintain pace @ 1:45
> 4 x 100 stroke or IM Descend 1-4 @ 2:00
> 1:00 extra rest]
4 x 25 from the blocks
100 warm down. 2600 total yards
1/8/2012 Sunday at NHS. 400 warm up
4 x 250 (or 300 or 200) @ 4:00
Next set do 4 X, once per stroke
[25 stroke sprint @0:30
50 build Free (increase speed thru the 50) @ 1:00
75 stroke (25 kick, 25 drill, 25 swim)
100 IM]
FOR THE BALL STATE MEET
4 x 50 sprint from the blocks
200 cool off. Total = 2800 yards
1/7/2012 at the Y. Workout from Dennis Skowronski
Warm Up: 500 Choice
Do the following set two times
[3 x 200 as follows on 3:30
4 x 50 with 5 sec. rest
2 x 100 with 10 sec. rest
1 x 200]
4 Broken 100’s on 1:45 as follows:
(25 swim, 5 sec rest/50 swim, 10 sec rest/25 Swim)
5 x 100 Free/Pull on 2:00
5 x 100 Free/Kick on 2:15
5 x 100 Free 0n 1:45
2 x Super 500 – 25’s IM order/50, 75, 100’s Free, 30 sec./length
Cool Down: 1 x 200 Choice Easy. Total yards = 4800.
1/5/2012 Thursday night at NHS; 400 warm up
300 IM
3 x 100 IM @2:00
6 x 50 Kick @1:10
12 x 25 @0:30 3 Fly, 3 Back, 3 Breast, 3 Free
200 IM @4:00
2 x 100 IM @2:00
4 x 50 kick @1:10
8 x 25 @ 0:30 2 Fly, 2 Back, 2 Breast, 2 Free
1 x 100 IM @2:00
1 x 100 Free @2:00
2 x 50 kick @1:10
4 x 25 @0:30 IM order
200 cool off Total = 3000 yards
1/3/2012 Tuesday night at NHS; 500 warm-up
8 x 100 on 1:30 or 8 x 75 on 1:30
100 sprint
7 x 75 on 1:10 or 7 x 50 on 1:10
75 sprint
8 x 50 on :45 or 6 x 50 on 1:00
50 sprint/50 cool down; Total 2500 yards
1/1/2012 Happy New Year
12 x 200 on 3:30 = 2400 yards plus your warm up, or
112 x 25 on :30 = 2800 yards plus your warm up
12/31/2011 New Year’s Eve, Saturday at NHS. 400 warm up
50′s to failure as follows…
50 @ 1:15, 1:10, 1:05, 1:00, :55, :50, :45, :40, :35, :30.
150 free @ 2:30
150 fly (or fly drill) @ 3:00
150 free @ 2:30
150 back @ 3:00
150 free @ 2:30
150 breast @ 3:00
150 free @ 2:30
150 fly/back/breast @ 3:00
150 free
50′s to failure again as follows:
50 @ 1:15, 1:10, 1:05, 1:00, :55, :50, :45, :40, :35, :30.
6 x 25 hard kick no fins @ :30 or @ :40
100 cool off. Total 3000 yards.
Be safe tonight. Happy New Year!
12/29/2011 Thursday at NHS. 300 warm up
[Do the following set twice: maintain pace: interval 3:30
Broken 200: 5 sec. rest after each 50
Broken 200: 10 sec. rest at 100
Continuous 200]
10 x 100 @ 2:00 hold fastest pace possible.
4 x 50 otter kick @ 1:00
300 cool down Total Yards = 3000
12/27/2011 Tuesday at NHS. 500 warm up
4 x 125 2:00 (or 100/150 if you need more/less rest)
3 x 50 fly or back, descend 1-3, 1:10
50 easy
8 x 75 1:30 odd: fly/back/breast; even: Free. (Or 8 x 100 IM & 100 free)
3 x 50 back or breast, descend 1-3 on 1:10
50 easy
4 x 50 Fins: swim 25, flip, 25 under water dolphin, 1:05
3 x 50 freestyle, descend 1-3, 1:10
50 easy
4 x 25 hard kick NO FINS, 0:30 or 0:40
300 cool down Total 2800 yards.
12/24/2011 Saturday at NHS. 500 warm up
10 x 50 on 45 sec or 8 x 50 on 55 sec
6 x 150 broken at the 75 for 15 sec rest; e.g. 75 fast/75 recovery on 3 min.
Do the following 4 times:
4 x 25 stroke on 30 sec [e.g. 4 x 25 fly; 4 x 25 back etc.]
100 IM on 2 min.
100 cool down. Total yards = 2500
Merry Christmas/Happy Holidays!
12/22/2011 Thursday at NHS. The 12 Sets of Christmas
200 warm up
Twelve 25′s drilling (300 take turns choosing the drill)
Eleven lengths no stopping (275 choice of stroke/equipment)
Ten strokes of freestyle (25 take only 10 strokes for 25 yards)
Nine flipper 50′s (450 freestyle w/ fins on SHORT rest interval)
Eight breaths for 50 (50 free; space out your breaths)
Seven strokes of breaststroke (50 and 7 strokes for butterfly coming back)
Six 50s IM (300) (w/ fins 2 X [FL/BK..BK/BR..BR/FR]
Five lengths of kicking 125 (choice; end in the deep end)
Four strokes in one length (25 IM)
Three sprints choice (75 3 X 25 choice, all out)
Two lengths of scull (50 choice of scull)
And a silent swim to cool yourself down (50 choice)
WARMDOWN 200 easy Total yards 2175.
12/20/2011 Tuesday at NHS. 500 warm up
4 x 200 (odd #’s stroke or IM, even #’s freestyle) on 4 min
6 x 100 (descend 1-3; 4-6) on 2 min
50 easy (1:30)
6 x 75 (descend 1-3; 4-6) on 1:30
50 easy (1:30)
6 x 50 (descend 1-3; 4-6) on 1:00
50 easy (1:30). Total yards = 2800
12/18/2011 Sunday at NHS. 500 warm up
10 x 50 Free on 45 sec … ugghh.
[Repeat the following 5 times with 100's descending 1-5]
[4 x 50 on 1 minute; 1 x 100 fast (descending) on 3 minutes]
8 x 25 kick with fins
100 cool down. Total 2800 yards
12/17/2011 Saturday at NHS.
400 warm up
500 Free
2 x 250 @ 4:00 factorial kick (12 dolphin kicks off start, 11 off first turn, 10 off second turn etc.
5 x 100 @ 2:00 IM or stroke odds, free even.
20 x 25 (5 Fly on 0:30; 5 back on 0:35; 5 Breast on 0:40; 5 Free on 0:30
10 x 50 on 1 min. descend 1-5, 6-10.
100 Cool Down. 3000 Total yards.
12/15/2011 Thursday at NHS. 500 warm up
4 x 100 on 1:55; 100 kick
4 x 100 on 1:45; 100 kick
4 x 100 on 1:35; 100 kick
4 x 100 on 1:25; 100 kick
4 x 100 on 1:15; 100 kick. Total 3000 yards
12/13/2011 Tuesday at NHS
500 warm-up
3 x 400 (or 350 or 300) on 5:20
6 x 50 otter kick on 1:10
5 x 100 IM on 2:00
3 x 200 or 150 factorial kick with fins on 4 min
total yards 3100
12/11/2011 Sunday at NHS
500 warm up
4 x 300 (or 250 or 200) on 4 min
12 x 50 on 1 min
200 kick
5 x 100 total = 3000 yards
12/07/2011 Wednesday at NHS
400 warm-up
50 @ :40; 100@ 2:10
50 @ :45; 100 @ 2:00
50 @ :50; 100 @ 1:50
50 @ :55; 100 @ 1:40
50 @ 1:00; 100 @ 1:30
50 @ 1:05; 100 @ 1:20
50 @ 1:10; 100 @ 1:10…ALL OUT FOR TIME!
200 cool down; TOTAL = 1650
12/04/2011 Sunday at NHS. Episode # 1 of the NASTI/GRIN Fitness Series.
Swim 30 minutes or 60 minutes continuous for distance. Episode #2 will be January 22, 2012.
12/03/2011 Saturday at NHS. 500 warm-up
Swim this set 4 times:
200 Free (or 150) on 3 min.
2 x 100 (or 75) Free (1:30 each)
4 x 50 (1 min)
100 cool down. Total = 3000 yards
12/01/2011 Thursday at NHS. 500 warm-up
4 x 50 Fly; 200 IM
4 x 50 Back; 200 IM
4 x 50 Breast; 200 IM
4 x 50 Free; 200IM
400 cool down; Total yards 2500
11/30/2011 Wednesday at NHS. 500 warm-up
Super 500, 25s are fly, the rest is free
Super 500, 25s are back, the rest is free
Super 500, 25s are breast, the rest is free
Super 500, 25s are free, the rest is stroke in IM order; Total yards, 2500.
11/27/2011 Sunday at NHS. 400 warm-up
100 IM (or 75) on 1:30; 200 Free on 4:00
100 IM (or 75) on 1:40; 200 Free on 3:45
100 IM (or 75) on 1:50; 200 (0r 150) Free on 3:30
100 IM (or 75) on 2:00; 200 (or 150) Free on 3:15
100 IM (or 75) on 2:10; 200 (or 150) Free on 3:00
100 IM (or 75) on 2:20; 200 (or 150) Free on 2:45
100 IM (or 75) on 2:30; 200 (or 150) Free, cool down. Total 2500 yards.
11/26/2011 Saturday at NHS. 400 warm-up
1 x 400 as hard as you can maintain an even pace
16 x 25 @ 0:30
4 x 100 Free @ 2:00
8 x 50 with forceful kicking @ 1:10
2 x 200 (negative split the 2nd 100 of each) @ 4:00
100 cool down. Total 2500 yards.
11/25/2011 Friday (small group again today) at NHS. 500 warm-up
4×25 Fly @ :30; 4×25 Back @ :40; etc. Breast @ :40; Free @ :30
3×50 dolphin kick @ 1:15; 3×50 back kick; etc. breast kick; flutter kick
2×75 Fly (25 kick/25 drill/25 swim); 2×75 Back (kick/drill/swim); etc Breast; Free.
100 Fly; 100 Back; 100 Breast; 100 Free. Total Yards = 2500.
11/24/2011 Thursday (Turkey Day) at NHS. 400 warm-up
10 x 100 alternate IM (odd numbers) and Freestyle (even numbers)
3 x 200 with factorial kick with fins
12 x 50 build slow to fast every four 50s: (slow, moderate, fast, sprint)
200 cool down. 2800 total yards.
11/21/2011 Monday at NHS
11/20/2011 Sunday at NHS
500 warm up
30 x 100 (or 75) in sets of 3 on following intervals
e.g. 3 x 100 on 1:50, then…
3 x 100 on 1:40; then on 1:45, 1:35, 1:40, 1:30, 1:35, 1:25, 1:30, 1:20.
Total = 3500 yards or 2750 if you swam 75s.
11/19/2011 Saturday at NHS
warm up 500 yards
5 x 200
1 x 100 kick
Super 500
1 x 100 kick
Super 500
4 x 25 sprint kick – no fins
Total 2800 yards
11/14/2011 Monday at NHS.
3 x 100 @ 2:00; 4 x 50 @ 1:00;
3 x 100 @ 1:50; 4 x 50 @ :55
3 x 100 @ 1:40; 4 x 50 @ :50;
3 x 100 @ 1:30; 4 x 50 @ :45
3 x 100 @ 1:20; 4 x 50 @ :40;
11/13/2011 Sunday at NHS. 400 warm up.
repeat 4 times:
200 free @ 3:30
3 x 25 stroke @ :30
75 moderate free @ 1:30
50 stroke kick @ 1:15
50 build – start moderate and get faster – free @ 1:00
50 stroke drill @ 1:00
75 moderate free @ 1:30
75 stroke @ 2:45. Total Yards 3000.
11/12/2011 Saturday at NHS. 500 warm up.
500 warm up
6 x 150 Free on 2:30
4 x 125 as follows:
[50 fly, 25 back, 25 breast, 25 free
25 fly, 50 back, 25 breast, 25 free, etc.]
4 x 100 with fins dolphin kicking off the wall
10 x 50 on a minute or shorter interval
3000 total yards.
11/10/2011 Thursday at NHS. 500 warm up.
Main set: do the following on an interval of 1 min per 50
1 x 400 e.g. start next swim on 8 min mark
2 x 300
3 x 200
4 x 100
total = 2500 yards
11/08/2011 Tuesday at NHS. 500 warm up.
500 choice
2 x 150 @ 3:00
2 x 125 @ 2:30
2 x 100 @ 2:00
3 x 200 @ 4:00
8 x 25 @ :30
50 Warm down. 2700 yards total
11/06/2011 Sunday at Carmel HS. 500 warm up.
4 x 250 @ 4:00
4 x 50 IM order kick @ 1:10
4 x 50 IM order drill @ 1:10
4 x 50 IM order swim @ 1:10
Super 500, no free 25s. :30 seconds per length
4 x 25 hard kick with board and no fins @ :30 or :40. 2700 total yards.
11/05/2011 Saturday at Carmel HS
500 warm up
4 x 200 free on 3:30 interval; 4 x 75 kick on 1:40;
Do the following set 3 times through (fly/back breast):
[25 stroke fast on 30 sec.
50 Free moderate on 1 min.
75 stroke: kick/drill/swim on 1:30
50 free moderate 1 min.
100 IM on 3 min.] Total 2500 yards
11/03/2011 Thursday at NHS. 500 warm up. Main set 8 x 100 free on 1:30 interval, or 7 on 1:45, or 6 on 2:00; 6 x 50 kick on 1:10 with fins; 8 x 75 fly, back, breast, odds/Free on even; 4 x 125 (25 stroke, 100 free); 4 x 25 kick, hard/no fins. Total 2800 yards.
11/01/2011 Tuesday at NHS. 200 warm up. Main set 12 x 50; 1 x 200 kick; 6 x 100 IM; 100 kick, 4 x 150, 4 x 25 kick. cool down 200. Total 2600 yards.
10/30/2011 Sunday at NHS. 200 warm up. Main set [6-6-6] e.g., 2 x 300, 3 x 200, 6 x 100 freestyle or choice. 200 cool down. Total 2200 yards
10/22/2011 Saturday at NHS
warm up: 200 Free, 200 kick on side or back with fins, 200 choice.
Main set:
Do this 4 times
[1 x 75 Fly,Bk,Br
1 x 125 Free
1 x 50 Free with fins
1 x 100 kick]
next set:
then 6 x 75
8 x 25 sprint with fins
100 Free easy cool down.
Total 2750 yds
10/16/2011 Sunday at Carmel High School
warm up: 500 Free;
Main set:
3 x 200
4 x 150
6 x 100
200 Free easy cool down.
Total 2500 yds
10/15/2011 Saturday at Carmel High School
warm up: 500 Free;
Main set:
1 x 25, 1 x 50, 1 x 75, 1 x 100
2 x 25, 2 x 50, 2 x 75, 2 x 100
3 x 25, 3 x 50, 3 x 75, 3 x 100
4 x 25, 4 x 50, 4 x 75, 4 x 100
200 Free easy cool down. Total 3200 yds
10/11/2011 Tuesday. warm up: 200 Free, 200 kick on side or back with fins, 2 x 100 choice. main set: Do 3 times [200 Free; 9 x 50 choice; 6 x 25] 100 easy cool down. Total 3100 yds
10/06/2011 Thursday. - warm up: 200 Free, 200 kick on side or back with fins, 2 x 100 choice. main set: 20 x 100 (or 125) Free on 2 min interval; 8 x 25 kick; 2 x 100 easy cool down. Total 3000 (or 3500) yds.
10/04/2011 Tuesday. - warm up: 200 Free, 200 kick on side or back with fins, 200 choice. Main set: 3 x 200 broken at 50 for 5, 10 & 15 sec; 6 x [ 1 x 75 phantom flips; 1 x 50 Tennessee turns; 1 x 25 fast free with 5 dolphin kicks off the wall] 5 x 100 easy; 100 cool down. Total 2700 yds.
10/02/2011 Sunday. - warm up: 200 Free, 200 kick on side or back with fins, 2 x 100 choice.
main set: 4 x 200 choice; 8 x 25 kick; 5 x 50 descend (stroke 1); 5 x 50 descend (stroke 2); 4 x 100 free, paddles, fins, fins & paddles. 5 min vertical kick with fins in deep end; 1 x 100 easy cool down. (by Jeff Maydak).
10/01/2011 Saturday - warm up: 200 Free, 200 kick on side or back with fins, 2 x 100 choice.
Main set: 18 x 100 free (to failure) starting on 2 min interval and reducing by 3 sec each 100. 100 cool down.(by Jeff Maydak).
9/25/2011 Sunday. - warm up: 200 Free, 200 kick on side or back with fins, 2 x 100 choice.
Main set: 1 x 400 choice
2x 100 free/other
4 x 50
1 x 300 choice
2 x 100 IM/Free
4 x 50 with fins (swim/unerwater dolphin
1 x 200 IM
2 x 100 choice
4 x 50 descend
1 x 100 cool down. = 2800 yards (by Jeff Maydak).
9/24/2011 Saturday. - warm up: 200 Free, 200 kick on side or back with fins, 2 x 100 choice.
Main set: 9 x 50 free on 5 second descending interval starting at 1:10 (also called 50s to failure).
1x 300 IM (kick, drill, swim each stroke);
4 x 100 with fins: dolphin kick, flutter kick, swim, kick on side),
9 x 50 free (descending interval as above),
1 x 200 factorial kick with fins starting at 10 kicks.
8 x 25 breath control (0,2,1,0,2,1,0,0) 100 cool down. = 2700 yards (by Jeff Maydak).
9/20/2011 indoors at NHS – warm up: 200 Free, 200 kick, 2 x 100 choice. Main set: 3 x 200 (IM, Free, choice); 8 x 75 (mix it up), 8 x 50 with fins, 8 x 25. 100 cool down. = 2500 yards
Sunday, August 21, 2011 - 400 Warm-up; 8 x 50 kick; 400 pull; Main set repeat 4x (4x 50 descend @1:00; 2x 100 descend @ 1:50; 200 neg split @ 3:30); 400 cool down; TOTAL –4K
Saturday, August 20, 2011 - 10 x 500 m on 9, 10 or 11 minutes. Total 5000 m
Thursday, August 18, 2011 - 400 warm-up; then 3 x 200; 4 x 150; 6 x 100; 12 x 50 200 cool down Total 3000 m
Tuesday, August 16, 2011 - warm-up; then 2 x Super 1000; cool down
Sunday, August 14, 2011 - 500 warm up; 6 x 150; 6 x 100; 6 x 50; total 2300
Tuesday, August 9, 2011 - 2 options: 11 “factorial” e.g. 11 lengths, 10 lengths, 9 lengths… etc. down to 1 length for 3300 meters
Or, 4 factorial (x 4) e.g., 4, 3, 2 1 lengths (x4) for 2000 meters total.
Saturday, August 6, 2011 - 400 warm up; 4 x 250; 12 x 100. 2600M total.
Tuesday, August 2, 2011 - 2 x super 1000; 6 x 150 (middle 50 stroke; freestyle on both ends); 2900M total.
Sunday, July 31, 2011 - 4 x 100 warm up; super 1650 (i.e. lengths on 1 min as follows:
1/1, 1/2, 1/3, 1/4, 1/5, 1/4, 1/3, 1/2, 1.
Sunday, July 24, 2011 - Morse Reservoir 2000 meters (easy) water temp 89
Thurs, July 21, 2011 - 10 x (2x 50 + 100) =2000 ( extreme heat)
Tues, July 19, 2011 - 10 x (2x 50 + 100) =2000 ( extreme heat)
Sun, July 17, 2011 - Modified super 1000 to commemorate Dave Oplinger’s 53 birthday: (53 laps)
1/2; 1/2/ 1/3/1/4/1/5; /1/4/1/3/1/2/1; 1/2/1/3/1/4/1/5/1/ or something like that… just swim 53 laps.
Sat, July 16, 2011 - Super 1000 (1 lap, 2 laps; 1 lap, 3 laps; 1/4, 1/3 , 1/2, 1 lap. plus warm up/cool down.
Sat, July 02, 2011 - 800 warm up; plus 8 x 50 drill/swim @ 1:00 (still part of warm up)
Thurs., June 30, 2011 - Super 1000 and then 8 x broken 150. (50 stroke at 1:15, 100 free at 2:00).
Tues., June 28, 2011 – 6 x 150 (IM roll); super 1000 (1 min. interval per 50M); 1900 meter total excluding warm-up/cool down.
Sunday June 26, 2011
2 x 50 @ :40
2 x 100 @ 2:00
2 x 50 @ :45
2 x 100 @ 1:50
2 x 50 @ :50
2 x 100 @ 1:40
2 x 50 @ :55
2 x 100 @ 1:30
2 x 50 @ 1:00
2 x 100 @ 1:20
2 x 50 @ 1:00
2 x 100 @ 1:30
2 x 50 @ :55
2 x 100 @ 1:40
2 x 50 @ :50
2 x 100 @ 1:50
2 x 50 @ :45
2 x 100 @ 2:00
2 x 50 @ :40
Total 2800 plus warm-up/cool-down
Sat., June 18, 2011 – Swim 5K or 25K in Morse Reservoir in USMS Open Water National Championships
June 5, 2011 Open Water Swim 5K
June 4, 2011
Warm up
3 x 500 (what I did; I missed the workout)
Others swam several sets of 50s to failure
cool down
June 2, 2011
1000m Super 1000 (1,2,1,3,1,4,1,3,1,2,1 lengths)
1600m Repeat Four times [200m; 4x50m]
2600 total
5/31/2011
Warmup
800 or 1000m: 4×200 (or 250) @ 4:00
900m: 6x [100 fast @ 1:40 + 50 easy @ 1:20]
1000m: Super 1000 (1,2,1,3,1,4,1,3,1,2,1 in lengths)
Cool Down
2700 + wu/cd
5/30/2011 Memorial Day
It was a beautiful day to be on the deck and swimming at FPAC
Warm up – choice
1200m – 4 x 300 on 5:30
400m – 8 x 50 on 1:00 (25 stroke/25swim)
600m – Do the following 4 times
100 on 2 min.
50 kick on 1:30
Warm down – choice
Total = 2200 plus warm up/warm down
5/29/2011 Sunday
