Workout for swimmers
From Doug Huestis

Practices week One:


#1

Warm up:   400 to 600 EZ choice


Kick set: do following 3 times through
				 1 x 150 kick (w/board) @ steady tempo
				   -- rest 30 seconds ---
				 3 x 50's K/S (by 25's) -- descend 1 -3 each 
				    (50's on 1:00 or 1:10 or 1:20)
				    -- 30 seconds xtra rest after #3  --


Pull set:   8  or 12 x 100's free on 'tight interval'  -- (ie, 10-15 seconds rest)
		                      (hold all even paced @ AT Pace)


Speed set: 8 x 25's choice with 20 seconds rest  --- odd # are EZ   even # are 'fast'


Main set:   6 or 8 or 10 x 200's free  with 30 seconds rest (can 'set interval')
	
	   1-3  or 1-4 or 1-5   hold even paced @ AT Pace
	
	   descend last 3,4, or 5  to near max. effort
			(can take 'xtra rest' before last 200)


Warmdown:  200 to 300 EZ choice 




#2

Warmup: 400 to 600 choice


Pull set:  do following  4 times through

			1 x 100 free or back  at 'strong-steady tempo'
		           --- rest 30 seconds ---
		         6 x 25's Free or back with 10 seconds rest
			  (all 25's at 90% or better effort -- work these)
			  --- 30 seconds xtra rest ---


Speed set:  12 x 25's on :35 or :40  ----- in 4 cycles of 3 --- 
			         each cycle: (25 EZ,25 EZ, 25 Sprint)


Kick set:   8 or 10 x 100's choice with 20 seconds rest

		odd# 100's = kick with board (steady tempo)  
	 	even# 100's = K/S  ('FAST')


Main set:   3 or 4 or 5  "500's" 
	  (all 500's = 300 free + 200 IM 'nonstop')
 
	   --- rest 30 to 45 seconds after each "500" (can set 'interval')

	   Descend "500's"  1-3 or 1-4 or 1-5 to near max. effort


Warmdown: 200 to 300 EZ choice



#3

Warmup: 400 to 600 choice


Kick set:  10 minutes of 50's kick (with board) with 10 seconds rest between 50's 
          (object is to see how many 50's you can kick at 'fastest even paced speed')


Pull set:  20 x 25's free with 10 seconds rest  ("Hypoxic ladder" 3rd--12th--2nd)
            ** work on "DPS" and "hip rotation" (rotate away - then pull through)


Speed set:  do following 2 times through
			4 x 25's EZ free with 10 seconds rest
		           --- 30 seconds xtra rest  ---
			1 x 'broken' 50 major stroke (50 broken: 25/10sec./25)
		           ---  50's are all "max. effort" ---
			         --- 1 minute xtra rest --

Main set: 12 or 16 or 20 x 100's  on 1:20 or 1:30 or 1:40 or 1:50 or 2:00 or 2:20 or 2:40

	do 'cycles' of 4 x 100's (each cycle = 3 x 100's free + 1 x 100 IM)

	  --- NO xtra rest between cycles ---

	hold 100's free even paced @ AT Pace;100 IM's are 'faster pace' (work these)


Warmdown:  200 to 300 EZ choice



#4

Warmup: 400 to 600 choice


Pull set: 4 x 200's or 250's or 300's free on 4:15      
                        descend 1-4  to 'good solid effort'


Kick set:   1 x 800 IM (or major stroke) nonstop at strong steady tempo
	      (can either be 'kick with board'  or  'K/S' by 25's)


Speed set: 16 x 25's on :30 or :35 or  :40  
		odd # = sprint 1st 1/2 length    
		even # = sprint 2nd 1/2 length


Main set:  4 x 400's or 500's or 600's free on 8:00  
	    ---descend 1-3 to near max. effort
	     ------  take 1 minute xtra rest
		------   #4 is "all out effort"


Warmdown:  200 to 300 EZ choice