Week of 3/17/14
Workout #1 – :D Luck of the Irish St Paddy’s Day workout – you will need a pair of dice for this.
Wu:
I= 1 x 225 done as 25 catch up, 25 8-3-8, 25 free R10s
R=1 x 450 done as 3 rounds of (25 3r/3l, 25 dr, 25 swim) – R 1=fly, R2=bk, R3=br R10s
I=1 x 225 done as 25 count strokes, 25 -2 strokes, 25 fast but try to keep it at -2 R10s
S=1 x 250 done as 50k, 50p, 50s, 50p, 50k R10s
H=8 x 25 on :25 or :30 or :35 or R10s – odds=fast, evens=skate
(1350)
MS: roll the dice – 1st number =# of reps, 2nd number=distance x 100 (so 1=100, 2=200 etc)
Roll the dice again – 1st number = rest x 10s (so 1=10s, 2=20s, etc)
For the 2nd number: 1=fly, 2=bk, 3=br, 4=fr, 5=kick or drill, 6=pull or IM
Decide on the intensity you wish for each set OR roll one die and 1=recovery, 2=moderately easy endurance pace 3=harder steady pace , 4=negative split, 5=mixed pace by 25 or 50, 6=race
So if I roll 2-4, then 3-5, I would do 2 x 400 with 30s rest of kick or drill
Then if I roll a single die and get a 3 I would do it at a good clip – not all out but not slacking. For drill I would want to pick something like fist drill where it is ok to push the pace a bit and not something that should be slower like R arm, L arm swimming.
Play this till you reach your desired main set yardage.
CD: 150-250 easy choice
Total: 1500-1600 + mystery yardage in main set
Workout #2
WU: 1 x 500 half drill/half swim (in any order you wish)
(500)
PS: 8 x 25 R5-10s done as 2 rounds of 1=no air (or as few breaths as possible – try to swim relaxed), 2=skate, 3=race, 4=easy
(200)
MS2: 10 x 100: 1-5=im or prime stroke on 1:30, 1:35, 1:25, 1:40, 1:20
OR on 1:45, 1:50, 1:40, 1:55, 1:35
OR on 2:00, 2:05, 1:55, 2:10, 1:50
OR R10, R15, R5, R20, R1s
5-10 fr on 1:20, 1:25, 1:15, 1:30, 1:10
OR on 1:35, 1:40, 1:30, 1:45, 1:25
OR on 1:50, 1:55, 1:45, 2:00, 1:40
OR R10, R15, R5, R20
Short break or easy 50-100
10 x 75 1-5 choice or IM on: 1:15, 1:20, 1:10, 1:25, 1:05
OR on 1:25, 1:30, 1:20, 1:35, 1:15
OR on 1:40, 1:45, 1:35, 1:50, 1:30
OR R10, R15, R5, R20, R1s
5-10=fr on 1:05, 1:10, 1:00, 1:15, :55
OR on 1:15, 1:20, 1:10, 1:25, 1:05
OR on 1:30, 1:35, 1:25, 1:40, 1:20
OR R10, R15, R5, R20
Short break or easy 50-100
10 x 50 1-5 choice on :55, 1:00, :50, 1:05, 45
OR 1:00, 1:05, :55, 1:10, :50
OR 1:10, 1:15, 1:05, 1:20, 1:00
OR R10, R15, R5, R20, R1s
6-10 fr on :45, :50, :40, :55, :35
OR :50, :55, :45, 1:00, :40
OR 1:00, 1:05 :55 1:10, :50
OR R10, R15, R5, R20
Short break or easy 50-100
10 x 25 1-5=choice on :35, :40, :30, :45, :25
OR :40, :45, :35, :50, :30
OR :45, :50, :40, :55, 35
OR R10, R15, R5, R20, R1s
6-10 fr on :25, :30, :20, :35, :15
OR :30, :35, :25, :40, :20
OR :35, :40, :30, :45, :25
R10, R15, R5, R20
Optional easy 50-100
(2500-2700)
MS2:
1000 kick-pull (200k-50p, 150k-100p, 100k-150p, 50k-200p)
OR 600 kick-pull (150k-50p, 100k-100p, 50k-150p)
(600-1000)
CD: 200 easy choice
Total: 3400-4600
Workout #3: Speed
WU: 200 swim, 200 kick, 200 pull, 100 IM drill, 100 IM kick, 100 IM pull, 100 IM swim
(1000)
PS: 12 or 16 x 75
1-4 or 1-3: IMO or prime on 1:15 or 1:25 or 1:35 or R10s
5-8 or 4-6: 50 IMO or prime/25 free on 1:10 or 1:20 or 130 or R10s
9-12 or 7-0: 25 IMO or prime/50 fr on 1:05 or 1:15 or 1:25 or R10s
13-16 or 10-12: free on 1:00 or 1:10 or 1:20 or R10s
(900-1200)
MS: 4-8 rounds of:
25-30 secs of hard wall kick (hold onto wall and with body in horizontal position kick) or vertical kick close to the wall
Flip (or do a fly or br turn if kicking those strokes) and race a 25 with a strong kick R5s
25 scull (suggestions: can be on stomach sculling with hands out front or in line with shoulders or can be on back feet or head first arms at side or overhead or can do chair scull where you look like you are sitting in a straight-backed chair with 90 degree angles at hips and knees) R10s
10 streamline jumps (drop underwater, jump up as high as possible in a streamlined position then repeat 9 more times)
1 x 50 fast - streamline off walls and take 3+ dolphin kicks (or 1 if doing ***) before starting to swim
1 x 50 skate
Odd rounds=free, even rounds=choice
(700-1400 if count wall/vertical kicking as 25y or m)
MS2: 6 x 50 RACE (from dive if possible) on 1:30 or 2:00 or rest 1 min+
Can do an easy 50 recovery after each if wish
1-3=free, 4-6=choice
(300-600)
CD: 300-400 alt 50k/50s choice of stroke
Total: 3200-4600
Workout #4:
WU: 400 alt 50 drill/50 swim
300 IM: 25 3r/l, 25 dr, 25 sw
200 pull
100 build speed
(1000)
MS:
5 x 200 on 3:00 or 3:30 or 4:00 or R15-30s odds=IM desc times, evens=free desc st ct by 50
Easy 100 kick
5 x 100 free on 1:30 or 1:45 or 2:00 or R15-25s desc times
Easy 100 kick
20 x 25 R5-10s 1=fast kick, 2=swim with strong kick, 3=pull, 4=swim with strong pull, 5=race
IMO by round or odd rounds=prime stroke, evens=free
1 x 100 im or prime race
100 easy choice
(2400)
MS2: optional
4-8 x (50 FAST on :35 or :40 or :45 or :50 or R2-3s, 25 easy on same send-off - :35 or :40 or :45 or :50 or R15s)
(300-600)
CD: easy 200-400 choice
Total: 3600 - 4400
Workout #5:
WU: 1 x 300: 100 easy, 100 drill, 100 desc stroke ct by 25
1 x 100 pull
1 x 400 IM: RLDrSw
1 x 100k
1 x 300 free: 100 build speed by 25, 100 desc st ct by 25, 100 fast
(1200)
MS: Can skip the first 800 to shorten the set
1 x 800: 50 fast stroke (IMO by round), 50 easy free, 100 IM work the stroke you did on the 50
R30-60
1 x 400 crescendo free: 1st 25=1 fast pull, 2nd 25=2 fast pulls, 3rd 25=3 fast pulls…16th 25=16 fast pull (or all fast if stroke count is less than 16)
R15-30s
1 x 600:3-2-1IM: 75 fly, 50bk, 25 br / 75 fr, 50 fly, 25bk / 75 br, 50 fr, 25 fly / 75 bk, 50 br, 25 fr
R30-60s
1 x 300 fr: 75 fast/75 skate, 50 fast/50 skate, 25 fast/25 skate
R15-30s
1 x 400: 75 fast fly or prime/25 easy fr, 75 fast bk or prime/25 easy fr, 75 fast br or prime/25 easy fr, 100 IM fast or 75 prime/25 fr
R30-60s
1 x 200 free negative split
R15-30s
1 x 200 IM fast
R30-60s
1 x 100 race free
(2200-3000)
CD: 200-400 alt 100 IM k/100 IM p
Total: 3600-4600
