Workout for swimmers
From Doug Huestis

# 1


Warmup: 400 to 600 choice

Kick set:  4 x 200's (150's)  major stroke on 4:00
	All kick (with board)  --- descend  1-4 to 'solid effort'


Pull set: 8 or 10 x 100's free with 30 seconds rest (can set interval)
	odd 100's = at "cruise speed" (apx. 75%)
	even 100's = faster than AT Pace (apx. 90%)

Speed set: 12 x 25's with 20 seconds rest (in) 4 cycles of 3

	each cycle = #1 kick(no board); #2 stroke drill; #3 sprint


Main set: 16 or 18 or 20 x 125's free (yes, 125's)
	 on your "regular" 100 free sendoff interval plus 10 seconds
	( ie, 'set an interval' and hold to it)

	If done right  --- should be a real "grind out set"

Warmdown: 200 to 300 EZ choice



#2


Warmup:  400 to 600 choice


Pull set: 3 or 4 x 300's free with 30 seconds rest  --- descend set to apx. 85%

Speed set:  Do following 2 times through

	4 x 25's EZ free with 10 seconds
	  ---- 30 seconds xtra rest ---
	 1x 75 major stroke (SPRINT) on 1:30 or 2:00
	(-- 75 times should be 'season best 100 time minus at least 6 seconds --)

Kick set:      8 or 10 x 100's with 10 seconds --- all @ "steady state"
	odd 100's  = K/S (by 25's)
	even 100's  = kick (with board)


Main set:  Do following 2 or 3 or 4 times through

	3 x 100's free on "tight interval" ( hold all 100's "even paced")
	   ---- 30 seconds xtra rest ----
	1 x 300 free (Goal time is 'sum' of preceeding 100's)
	   ---- 1 minute xtra rest ----


Warmdown:  200 to 300  EZ choice





#3


Warmup: 400 to 600 choice

Kick set:  10 minutes of 50's kick (with board) --- rest 10 seconds after each 50

	object is to see how many 50's you can do in 10 minutes

Pull set:  1 x 1000 (or 1 x 800) free   ---- nonstop @ AT Pace (hold even pace)

Speed set:  12 x 25's on :30 or :35 or :40
	     4 cycles of 25 EZ; 25 EZ; 25 SPRINT

Main set: 3 or 4 or 5  times through the following

	2 x 200's free with 10 seconds rest between (#1 @ AT Pace; #2 = "faster")
	 --- 30 seconds xtra rest ---
	4 x 25's EZ free with 10 seconds ('recovery')
	  --- 1 minute xtra rest ---

Warmdown: 200 to 300 EZ choice


#4


Warmup: 400 to 600 choice

Pull set: 8 or 12 x 75's free on 1:00 or 1:05 or 1:10 or 1:15 or 1:20 or 1:25 or 1:30
	hold 1st  4 or 6 x 75's @ "cruise speed"
	 descend 2nd  4 or 6 x 75's to 'near max. effort'

Kick set: 8 x 100's major stroke (build into set)
	1,2 on 2:00
	3,4 on 1:50
	5,6 on 1:40
	7,8 on 1:30

	odd 100's = kick (with board)/ even 100's = K/S  (by 25's)

Main set: do following 1 time through

	        1 x 400 IM
	  --- rest 30 seconds ---
	        2 x 300's free with 20 seconds between
	  --- 30 seconds xtra rest ---
	        3 x 200 IM's with 30 seconds (1-3)
	  --- 30 seconds xtra rest ---
	        4 x 100's "choice NOT free" with 10 seconds rest between
                  --- 30 seconds xtra rest ---
	        3 x 200's free with 20 seconds rest between
	  --- 30 seconds xtra rest ---
	        2 x 300 IM's (75 each stroke)
	  --- 30 seconds xtra rest ---
	        1 x 400 free @ "race pace"

Warmdown: 200 to 300 EZ choice