Sprint Day

Kicking hard helps me reach 100% faster!

Warm Up:
200 freezy
4x150
(50 bilateral free, 50 1 arm stroke increasing, 50 kick)
Main Set:
3x thru
4x50 on base+10
1st at 80%
2nd at 85%
3rd at 90%
each set of 50s followed by 200 free
1 min rest between each set
6x100 on base +30
25 stroke, 25 fast free, 25 faster, 25 fastest (build)
last 25 at 100%
Cool Down: 200 freezy
Total: 2800 y

Test Set Wednesday

Long Course is almost over :(

Warm Up:
100 freezy
2x400:
1. 100 free, 50 stroke, 200 free, 50 stroke
2. 100 free, 50 kick, 200 free, 50 kick
Main Set:
5x100
odds are free on base
evens are 50 stroke/50 free on B+15
12x50 test set
1. first 4 fast on B+10
2. 2nd 4 faster on B+20
3. 3rd 4 fastest on B+30
Cool Down:
300 free recovery
3x100, each 100 of your choice
Total: 2600 m

Add 'Em Up

Warm Up:
4x250
1 and 2: 100 free, 50 kick, 100 stroke
3 and 4: 50 free, 50 stroke, 50 kick, 50 stroke, 50 free
Main Set:
2x50 base+10
100 base+20 on your 50 time
2x100 base+10
200 base+20 on your 100 time
2x150 base+10
300 base+20 on your 150 time
Cool Down 100 easy
Total 2300 m

Lots a 100s

Warm Up:
400 drafting
50 ba kick; 50 br kick; 100 (50 ba/50 free); 50 back/50 breast
50 br kick; 50 fly kick; 100 (50 br/50 free); 50 br/50 fly
50 fly kick; 50 free kick; 100 (50 fly/50 free); 50 fly/50 free
Main Set:
4x100 steady; 100 ez
4 times through
1. on base -5
2. on base -10
3. on base -15
4. on base -20
1:00 RI after each
Total: 3200 y

Looong Course

Warm Up:
200 choice
250--50 free/50 drill
6x50 kick :10 RI
250--50 free/50 stroke
Main Set:
200--50 free/50 stroke
150 build each 50
100 moderate
50 EZ
100 time trial
200--50 free/50 stroke
150 build each 50
100 moderate
50 EZ
400 time trial
200--50 free/50 stroke
150 build each 50
100 moderate
50 EZ
200 time trial
Total Distance: 3200 m

150s

Warm Up:
3x100 free
500: 100 catch-up, 100 2 arm drill, 100 free, 100 2 arm drill, 100 catch up
Main Set:
10x150:
1. 25 ez, 25 fast
2. 25 fast, 25 ez
3. 50 ez, 50 fast
4. 50 fast, 50 ez
5. 100 ez, 50 fast
6. 100 fast, 50 ez
100 ez
7. repeat #3-6
Total: 2400 m

Free Base Pyramid

LOVED IT!!!

Warm Up:
100 free
2x50 breast
100 free
2x50 back
100 free
2x50 fly
Main Set:
free, all on base
50-100-150-200
50-100-150
50-100-200
50-150-200
100-150-200
Total: 2600 m

Looong & Slow

Warm Up:
100 free
100 back
100 breast
Main Set:
1x800 B+30
6x50 choice :10 RI
1x600 B+20
4x50 choice :10 RI
1x400 B+10
2x50 choice :10 RI
1x200 B
Cool Down:
100 choice
Total: 3000 m

The Longer, the Better!

Warm Up:
Broken 1500
1x500
2x250
3x100
4x50
Main Set:
2x400 w/1 min rest
6x50 on 1:10 steady at :55 or faster
Total: 2600 m

Ladder and Fast Kick

My arms are tired!

Warm Up:
300 free
2x50 kick
2x50 stroke
300 free
Main Set:
600 free on base (12:40)
50 kick fast B+40
50 stroke build B+30
300 free on base (6:20)
50 stroke build B+30
50 kick fast B+40
100 free on base (2:00)
50 kick fast B+40
50 stroke build B+30
100 free on base (2:00)
50 stroke build B+30
50 kick fast B+40
Total Distance: 2300 m

Note:--if want more distance, add 400 free (50/50) before 300, then swap 200 for 1st 100--gives you 600 more meters

did the kick and strokes on 1:00! :)

100s test set---and more

I think Terry is sicker than Sickie!

Warm Up:
300 free
200 kick
200 pull
8x50 (fast/easy)
Main Set
3x200 free on base
6x50 (1-4 desc; 5&6 ez)
8x100 test set
Cool Down:
100
Total Distance:
3100 m

Pyramid Endurance

From "the book"

Warm Up:
400 choice
400 free on base
1:00 Rest before main set
Main Set:
3x300 (1-3 desc; :40 RI)
3x200 (1-3 desc; :40 RI)
3x100 (1-3 desc; :40 RI)
Cool Down:
200 choice
Total Distance:
2800

400s Endurance

from "the book"

Warm Up:
400 m Choice
Main Set:
4x400 desc 1-4 (1:00 RI)
16x25
odds 12.5 fast/12.5 easy
evens fast
RI :40
Cool Down:
100 choice
Total Distance:
2500

50s (again)

C'mon, Sickie--let's do something l.o.n.g.e.r!

Warm Up:
3x400
1. 400 free
2. 400 but free
3. 400 IM kick
1 min rest b/tw each
Main Set:
3xthru
4x50s
100 freezy
1st is base +5
2nd is base
3rd is base -5
rest b/tw each set ~1 min
Cool Down:
100 easy
Total: 2300 m

Longest Warm-Up EVER!

Warm Up:
500 free base
2x100
2x50
2x100
500 free base
Main Set
16x50
1. 4x50 stroke
2. 4x50 base free
3. 4x50 kick
4. 4x50 base free
Cool Down
100 stroke
Total: 2400 m

Fast 50s--Again!

Warm Up:
200 EZ (100 free; 100 stroke)
100 free B+15
50 kick/50 stroke
2x100 free B+10
50 kick/50 stroke
3x100 free B+5
50 kick/50 stroke
4x100 free B
50 kick/50 stroke
Main Set:
12x50 FAST!
(1st 4 hard on 1:20; 2nd 4 harder on 1:30; 3rd 4 hardest on 1:40)
Cool Down:
EZ 300 (bilateral free with form focus)
Total:
2500 m

Sprint 50s...Again!

Sickie, you're killing me!

(Long Course, 50 m)

Warm Up:
3x300
1. 2x(50 catch-up/50 five side to side kick/50 two-arm free)
2. 300 free base
3. 300 IM (75 each stroke)
Main Set:
100 free B+10 (2:30--ugh, so slow!)
200 free B+10 (4:30)
400 free (strong)
100 freezy
12x50 sprints
1. 4 on 1:20 (strong)
2. 4 on 1:30 (fast)
3. 4 on 1:40 (fastest)
Cool Down:
100 easy
Total Distance:
2400 m

Endurance!

Warm Up:
3x100 freezy (form)
5x200s (50 catch-up/100 free/50 kick)
RI:
Main Set:
2x100 desc RI :10
500
2x50 kick
3x100 desc RI :10
400
2x50 kick
4x100 desc RI :10
300
Total Distance:
3700 m
Phew!

Anaerobic Endurance

Warm Up:
800 choice
(100 free/50 drill/50 pull)x4
Main Set:
3x300 desc 1-3 :40 RI
100 form
3x200 desc 1-3 :30 RI
100 form
3x100 desc 1-3 :20 RI
Cool Down:
100
Total Distance:
2900 y

Anaerobic Endurance

from "the book"

Warm Up:
200 swim
100 drill
400 pull/kick (50/50x4)
Main Set:
3x(4x100)
1. 100--75 mod/25 fast
2. 100--50 mod/50 fast
3. 100--25 mod/75 fast
4. 100--fast
1:00 RI b/tw 100s
300 pull/kick/swim (50/50/50x2)
Cool Down:
100 Freezy
Total Distance:
2700 yards

Sprint 50s

In the long course pool.
Ouch!

Warm Up:
200 free
150 stroke
100 kick
50 free w/1 leg up (weird and painful--ala Sickie)
do twice through
Main Set
200 free (build on first 50; easy 2nd 50)
12x50 fast
first 4 on 1:20
second 4 1:30
third 4 1:40
each set of 4 progressively faster
(started at :57 and ended :53)
Cool Down:
6x50 choice
Total Distance:
2300 m

Fun Workout

A bit of everything
Short Course

Warm Up:
6x150
odds 50 kick; 100 free
evens 50 catch-up; 100 free
Main Set:
300 (50 drill; 200 free; 50 drill)
3x100 (25 free; 50 stroke; 25 free)
6x50 desc on B+5
300 free
200 (50 drill; 100 free; 50 drill)
2x100 (25 free; 50 stroke; 25 free)
4x100 desc on B+5
200 free
100 (50 drill x2)
100 (25 free; 50 stroke; 25 free)
2x50 desc on B+5
100 free
Total: 3000

400-100-200 Time Trial

Long Course--Again!

Warm Up:
2x50 drill; 100 swim
4x50 stroke; 200 swim
2x50 kick; 100 swim
50s rest 10 seconds in b/tw
swims--on base
Main Set:
6x100 on B+5
400 time trial
4x150 (50 stroke; 100 free)
100 time trial
10x50 B+5
200 time trial
Total:
3200 m

Going Long

Warm Up:

4x through

1x100 easy :20 rest

3x50 (evens B+5; odds Base)

Main Set:

100 easy

200 time trial

100 easy

4x50

100 easy

400 time trial

100 easy

200 (50 stroke/50 free x2)

100 time trial

100 easy

Total Distance: 2600 m

8x100 Test Set Long Course

I'll say it again--long course is hard!

Warm Up:
1x200 free
4x50 (stroke/free)
1x100 free
4x50 (stroke/free)
1x200 free
4x50 (stroke/free)
Main Set:
8x100 on 2:40 hard (avg 1:50)
100 freezy
Cool Down:
2x300 aerobic
Total Distance: 2600 m

IMAZ Swim Course

Notes:
2.4 mile swim
Tempe Towne Lake (Salt River)
avg ~65 degrees mid-April
1 counter-clockwise loop
head east into sun from Mill Ave bridge to Scottsdale Rd bridge
expect glare from sun on way out
deep water start (7:00 am)
mass start (1800-2000 athletes)






Map:
http://www.gmap-pedometer.com/?r=1735738

Long Course

Warm Up:
200 freezy
descending ladder:
200 free
50 back fly kick (ugh)
150 free
50 back fly
100 free
50 back fly
50 free
50 back fly
Main Set:
4 times thru
4x50
odds free on base; evens but free on B+20
150 free (alternate 50 fast 1. first 50; 2. 2nd 50; 3. 3rd 50; 4. 1st 50)
cool-down:
400 free
Total Distance: 2700 m

Builds & Descents

Warm Up:
3x
100 fist
4x50 descend
rest :10
Main Set:
3x200 build B+5
strong last 1. 25, 2. 50, 3. 75
4x50 descend B+5
3x100 build B+5
strong last 1. 25, 2. 50, 3. 75
4x50 descend stroke B+5
3x75 build B+5
strong last 1. 25, 2. 50, 3. 75
4x50 descend B+5
Cool Down:
100 freezy bilateral
100 stroke
200 free
Total Distance: 3000

Long Course is Hard, Part Deux

Warm Up:
100 freezy
Main Set:
8x300
1. 2x(100 free; 50 stroke)
2. 2x(100 free; 50 kick)
3. 2x(100 freezy; 50 hard)
4. 1x300 build
repeat 2x
4x50 fast (0:55, 1:00, 1:00, 1:00)
Cool Down:
50 freezy
50 stroke
Total: 2700 m

Long Course Is Hard!

Warm Up:
1. 100 free base +20
4x50 free base+15
2. 100 stroke base +20
4x50 free base+10
3. 100 free base +20
4x50 free base+5
4. 100 stroke base +20
4x50 free base
Main:
100 easy free
8x100 free on base+20 (pacing)
200 easy free
4x50 stroke
Total: 2400 m

100s

Warm Up:
100 swim
200 2x(50 kick; 50 stroke)
400 swim
200 2x(50 kick; 50 stroke)
100 swim
Main:
8x50 descend (1-4; 5-8) B+10
8x100 test set B+20 (I have a new base of 1:50!!!)
8x50 (25 free; 25 stroke) B+10
Total 2600

Married to the Clock

Warm Up:
2x500
50 catch-up; 25 stroke (x6.5)
50 catch-up; 25 kick (x6.5)
Main Set:
I. 16x50
(4) 1. 1xB-5; 3x@ B
(4) 2. 2xB-5; 2x@ B
(4) 3. 3xB-5; 1x@ B
(4) 4. 4xB-5; 0x @ B
easy 200--4x(25 free; 25 stroke)
II. 16x50
(4) 1. 1xB-10; 3x@ B+5
(4) 2. 2xB-10; 2x@ B+5
(4) 3. 3xB-10; 1x@ B+5
(4) 4. 4xB-10; 0x @ B+5
easy 200--4x(25 free; 25 stroke)
Total: 3000 m

600 Time Trial

Warm Up:
3x100 free base+10
200 (2x50 stroke; 50 kick)
3x100 free B+5
200 (2x50 stroke; 50 kick)
3x100 free base
200 (2x50 stroke; 50 kick)
Main Set:
600 time trial (10:47)
100 free EZ
200 free base
100 free EZ
400 free base
100 free EZ
Total Distance: 3000

Tough Tombstone Tuesdays

Warm Up:
6x50 free
6x50 but free
6x100 free
6x100 but free
Main Set:
4x150 (2x25 tombstone kick; 50 free)
2x300 base
Total: 3000

this workout is tougher than it looks

Great Friday Workout!

Short sets to work on pace.

Warm Up:
3x50 free easy
200 free; 50 back kick; 50 breast kick
200 free; 50 back; 50 breast
200 IM; 100 free recovery
Main Set:
2x100 easy; 100 fast; 100 easy; 100 fast
2x100 easy; 100 fast; 100 easy; 200 fast
2x100 easy; 100 fast; 100 easy; 300 fast
Total: 2850

400 time trial

Great workout! Lots of free.

Warm Up:
200 free easy
6x150--50 free/50 stroke/50 kick
Main:
8x50 (descending)
4x100 (base)
400 time trial (6:55!)
4x50 (descending)
2x100 (base)
200
2x50 (fast)
1x100
100
Total: 3300

Another Solid Monday Workout

Pre Warm Up:
300 free
50 back
50 breast
Warm Up:
divet
200 free/50 kick
150 free/50 kick
100 free/50 kick
50 free/50 kick
100 IM/50 kick
150 IM/50 kick
200 IM/50 kick
Main Set:
go through 2x
4x75 (free-stroke-free) on 1:40
4x25 free (FAST!!!) on :40
1x300 free easy
Total Distance: 3000

Fantastic Monday Workout

Pre Warm Up:
300 free
50 breast
50 back
Warm Up:
8x150
odds are 100 free, 50 stroke
evens are 100 free, 50 kick
Main Set:
3x50 (25 stroke, 25 free) @B+:10
1x150 (each 50 a different stroke; eg back, breast, free) @B+:20
1x300 @B
1x600 @B
1x300 @B
1x150 (each 50 a different stroke; eg back, breast, free) @B+:20
3x50 (25 stroke, 25 free) @B+:10
Total Distance: 3400!!!

Damn IMs!

Warm Up:
800 reverse IM:
200 free catch up
200 breast pull
200 back
200 fly kick
Main Set:
3x100 IMs
4x(8x25 each stroke in IM order followed by 200 freezy)
for fly--leave on the :50s, all others leave on the :45s
(I killed myself on the fly!)
Total: 2700 m

1000 Time Trial

Warm Up:
100 free
50 back
50 breast
Main Set:
500 easy
1000 time trial
500 cool down
Cool Down:
100 stroke
Total: 2300

400 Time Trial

Warm Up:
200 free
50 breast
4x100 free on base+10
4x50 stroke
4x50 kick
4x100 free on base
rest 1 min
Main Set:
400 time trial (7:08 baby! Yeah!)
200 free easy
pyramid:
100-200-300-200-100 free
Total Distance: 2950!

Killer Swim Workout

I was in the lane that loved fly.

Warm Up:
300 m easy free
2x through:
200 free breathe every other
4x50 (odds are kick 25/swim 25; evens are swim 25/kick 25)
Main Set:
2x through:
5x100 on base (1st time 2:00; 2nd time 1:45!)
IM w/o free 1x150 (50 fly; 50 back; 50 breast)
fast kick 1x100
Cool Down:
each person in lane chooses 1x100
e.g. 50 free/50 back
25 fly/75 free
100 IM
50 free (breathe every other)/50 breast
Total Distance: 3300m

200 Time Trial

Warm Up:
200 easy
100 free
100 kick
200 free
100 kick
300 free
100 kick
Main Set
12x50
3 free/free
3 ba/fr
3 br/fr
3 fly/fr (killed me!)
100 easy
200 time trial (I did 1:25!!! Woo-hoo!)
100 easy
Cool Down:
500 form
Total Distance: 2500 m

Full of 500s

Great workout at 6:00 am Monday morning. Phew!

Warm-Up:
2x500
(100 free (breath every 3rd); 100 stroke; 200 free (breathe every 5th); 100 kick)
Main Set:
5x500
1. 25 fist, 25 free, 50 fist, 50 free, 75 fist, 75 free, 100 fist, 100 free
2. 5x100 on base -5
3. 10x50 kick on base +20 (no board)
4. 5x100 stroke on base +20
5. 1x500
Total: 3500 m

Don't worry folks, I only made it through #4!

Base Training Workout

It was dark and raining at 6:00 am this morning but it felt great to swim!

Warm Up:
Easy 200 meters free
100 meters choice
4x300
odds are 50 free, 25 choice (x4)
evens are 50 free, 25 kick (x4)
Main Set:
6x100 free (base)
4x100 IM (50 kick, 50 stroke)
4x100 free (base)
Total Distance: 2900 m
this was all I had time for but for you sickos out there that insist on extra credit:
4x50 IM (25 kick, 25 stroke)
2x100 free (base)

Another Kick-Ass Workout

Supposed to be endurance but mainly just kick your ass.

Warm Up:
100 choice easy
300 free base
100 kick, 100 drill
100 free base
100 kick, 100 drill
Main Set:
2x250 (100 moderate, 50 fast, 100 moderate; :30 RI)
4x150 (50 moderate, 50 fast, 50 moderate; :20 RI)
4x100 (25 moderate, 50 fast, 25 moderate; :15 RI)
Cool Down:
200 free/back easy
Total Distance: 2600

(Adapted from Swim Workouts for Triathletes).

Kick-Ass Workout

I kicked my own butt with this one.

Warm Up:
200 choice easy
200 free easy
2x200 (50 free, 100 kick, 50 free; :20 RI)
Main Set:
300, 200, 100
moderate intensity (:20 RI)
200, 100, 50
negative split (:25 RI)
200 fast (:30 RI)
100 fast (:30 RI)
6x100 (pull, drill, kick, breast/back, pull, drill)
Cool down:
100 easy
Total distance: 2750

(Adapted from Swim Workouts for Triathletes).