Workout for swimmers
From Coach Doug Huestis

Practices week Two


#1

Warmup:  400 to 600 choice

Pull set:  8 x 150's  on 2:10 or 2:20 or 2:30 or 2:40 or 2:50 or 3:00 or 3:30 or 4:00

	odd#d  150's = Free  (hold even paced @ AT Pace)
	even#'d  150's  = Backstroke (descend 2-4-6-8)
	*** same interval for entire set --- so "choose wisely"

Speed set:  12 x 25's free or fly on  :30 or :35 or :40
	     all 'cruise' 1st 1/2 length/ 'sprint' 2nd 1/2 length
	     ***  NO Breath from 'flags to wall' at finish on all

Kick set:  8 x 100's major kick (w/board) on 2:00
                         descend 1-4 / 5-8


Main set:  6 or 8 x 250's free on 4:00 or 4:30 or 5:00 or 5:30 or 6:00
			   (set interval that gives you apx. 1 minute rest)

	odd = hold even paced @ "cruise speed" (~75%)

	even =  goal time is 1/2 best "500 time" (ie, 'race pace')

Warmdown:  200 to 300 EZ choice



#2

Warmup: 400 to 600 choice

Kick set: 4 x 200's on 4:00   ---- descend 1 - 4
	all 200's  =  100  kick (w/ board)
		   100  K/S  (by 25's)

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

Speed set:  12 x 25's on :40 or :45
	    (in) 4 cycles of 3
	     each cycle =  #1  -- sprint 1st 1/2 length
		          #2  -- sprint 2nd 1/2 length
		          #3  -- sprint entire length

Main set: 3 or 4 times through the following

	3 x 100's free on 1:20 or 1:30 or 1:40 or 1:50 or 2:00 or 2:20 or 2:40
	   ---  :30 'xtra' rest ---
	1 x 300 free  ---- Goal time = sum of previous 3  100's
	  --- 1:00 rest ---

Warmdown:   200 to 300 EZ choice


#3

Warmup:  400 to 600 choice

Pull set:  3 x 300's free with :30 rest
	#1 = 300 straight @ AT Pace
	#2 = 200/10 sec./100   (200 @ AT Pace/ 100 @ "faster pace")
	#3 =  3 x 100's with 10 sec. ( all 100's @ 'fastest even paced speed')

Kick set:  3 'sets' of 6 x 50's  kick (w/ board)  ---  30 sec. xtra rest between 'sets'
	  #1 = 50's with 10 sec rest  -- hold at "steady tempo"
	  #2 = 50's on fastest 'interval' you can make (set a solid 'challenge')
	  #3 = 50's with 30 sec rest  -- hold all @ 'fastest even paced speed'

Main set:   20 x 100's free on 2:00  or  2:15  or 2:30

	   hold all at 'near max. effort'
	   ** take "pulse check" after each 100  ( for 6 seconds x 10 = BPM)
	    Your Heart rate  should be within 15-20 beats of your personal Maximum HR
	     after each 100

Warmdown: 200 to 300 choice


#4


Warmup: 400 to 600 choice

Kick set:  8 x 100's (odd = kick w/ board; even = K/S by 25's )
	**BUILD INTO SET**
	1,2 on 2:00
	3,4 on 1:50
	5,6 on 1:40
	7,8 on 1:30

Pull set: 3 or 4 times through the following

	1 x 200 free -- hold @ AT Pace
	   --- 30 sec. rest ---
	4 x 25's free w/ 10 sec. rest (fast & 'hypoxic' -- only 1, 2 , or 3 breaths max. per 25)
	   ---1 minute rest ---

Speed set:  6 x 25's EZ free w/10 sec rest
	     --- 1 minute rest ---
	    1 x 100 major (all out sprint) as 4 x 25's w/ 5 sec.

Main set:  do following 3 or 4 times through

	1 x 200 free on 3:00 or 3:20 or 3:40 or 4:00
	3 x 100 IM's on 1:30 or 1:40 or 1:50 or 2:00
	    ---  1 minute xtra rest ---

	format:  hold all 200's free even paced @ AT Pace
	             descend 100 IM's 1 - 3 each set (to near max. effort)

Warmdown: 200 to 300 EZ choice