Workout for swimmers
From Doug Huestis

Practices week of June 26:


#1


Warmup: 400 to 600 choice

Kick set:  3 or 4 x 200's major on 4:00 (descend 1-3 or 1-4)
	all 200's as    100 Kick (with board)
		      100  K/S (by 25's)

Pull set:  3 x 200's with 30 seconds rest (build into set)
	#1 = 200 free
	#2 = 100 free/100 back
	#3 = 200 back

Speed set:  Do following 2 times through

	    5 x 25's EZ free with 10 seconds rest
	      --- 30 seconds xtra rest ---
	    1 x 75 major stroke (SPRINT) on 1:30 or 2:00

	  **  Goal time for 75's is best 100 time minus at least 6 seconds

Main set:  3 'sets' of 10 minute 'swims for distance' (rest apx. 1 minute between sets)
	(TIP: the 'black' hand records minutes; the 'red' hand is for seconds)

	set 1 = 300's free with 10 seconds rest between

	set 2 = 200's free with 10 seconds rest between

	set 3 = 100's free with 10 seconds rest between

	*** goal = try to achieve same 'total distance' each successive 'set'

Warmdown:  200 to 300 EZ choice


#2


Warmup: 400 to 600 choice

Pull set:  6 x 150's (or 6 x 100's) free  --- Build into set ---

	1-2 on 2:00 or 2:10 or 2:20 or 2:30 or 2:40 or 2:50 or 3:00
	  -- NO XTRA REST --
	3-6 on 1:50 or 2:00 or 2:10 or 2:20 or 2:30 or 2:40 or 2:50

Kick set:  1 x 1000 ( or 800) Kick  --- nonstop @ 'strong-steady tempo'
	  ---- your choice: Kick (with board) or K/S (by 25's)

Speed set:  8 x 25's major stroke with 20 seconds rest
	    odd = sprint 1st half length
	    even = sprint 2nd half length

Main set: 12 x 200's (or 150's or 100's) free with 30 seconds rest (can set interval)
	1-6 = hold even-paced @ AT Pace
	  --- can take 30  seconds xtra rest ---
	7-12 = descend to near max. effort

Warmdown: 200 to 300  EZ choice


#3

Warmup: 400 to 600 choice

Kick set:  Do following 4 times through

	1 x 200 kick (with board) @ 'steady tempo'
	   ---- rest apx. 30 seconds ----
	1 x 50 K/S (by 25's)   "SPRINT"
	   ---- rest apx. 30 seconds ----

Pull set: 4 x 200's (or 3 x 200's) with 30 seconds rest ('set interval')
	all 200's  =  125 free/10 sec. rest/75 back
	 descend 200's  1-4 or 1-3

Main set:  4 x 600's or 550's or 500's free  on  8:00 or 8:30 or 9:00 or 9:30 or 10:00
	   --- choose interval that allows between 30 and 45 seconds rest ---
	Hold 1,2 @ or slightly slower than AT Pace
	Hold 3,4 @ faster than AT Pace

Warmdown: 200 to 300 EZ choice


#4

Warmup: 400 to 600 choice

Pull set:  4 sets of 4 x 50's free (30 seconds xtra rest between sets)
     Format: (each successive set the sendoff interval should be 5 seconds faster
	          than previous one -- so 'choose wisely' ---
		but you want the 'last set' to be a real challenge)

Speed set: 12 x 25's on :30 or :35 or :40
	   (in) 4 cycles of 3:  EZ 25, EZ 25, SPRINT 25

Kick set: 8 x 100's major on 2:00   ** ALL 100's = K/S (by 25's)
	odd = 'steady tempo' (work on streamlining off all walls)
	even = descend (2-4-6-8) to near max. effort

Main set:   "SUPER SET"  --- Do following  8 times through

	1 x 50 'choice of stroke' @ near max. (95%) effort
	  --- rest no more than 10 seconds (just enough to 'do the math') ---
	1 x 100 (of same stroke as 50 above)
Goal time for 100 = '50 time' x 2 plus 7 seconds (if free or back); OR plus 10 seconds (if breast or fly)
	6 x 25's EZ free with 10 seconds
	    ---- 30 seconds xtra rest  ----

Format:  IM'ers do 2 sets "fly"; 2 sets "back"; 2 sets "breast"; 2 sets "free"
	Stroke swimmers do 3 sets 1st major; 2 sets 2nd major; 3 sets 1st major
			(in that sequence)

Warmdown: 200 to 300 EZ choice