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Red's Distance Extravaganza

Date: 
May 17 2011
Approximate Distance: 
2950
Approximate Time: 
1:20

One of Red's distance workouts done early in the distance season. A good way to get back a little endurance. There is one aspect of this workout -- the Death Pull, that needs some explaining -- It's basically a hypoxic pull set, where you increase the number of breaths by length by 100. (So, during the first 100, you get one breath per 25; during the second 100, you get two breaths per 25; during the third you get three breaths per 25; etc.) It's hard at first, but gets easier the more you do it.

Warm Up:
200 Choice, NT
3X100 Free 1:45 (500 pace)
8X50 kick set 1:10
400 Death (Machine) Pull
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Main Set:
2X300 3:45 or 4:00
2X200 2:30/2:40
2X100 1:15/1:20
Rest 1 minute between each set
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6X75 IM no Free, 1:45

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I'm Putting the Band Back Together

Date: 
Sep 29 2010
Approximate Distance: 
3000
Approximate Time: 
1:15

Looks easy, but at the beginning of the season is a little harder than you'd think. This workout has a little bit of everything....

Warm Up: 200 Swim, 200 Pull, 200 Kick
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6 X 50 (choice) :50

do the following set three times alternating the stroke....

2 X 125 (50 Stroke, 75 Free)
4 X 50 Stroke Kick 1:00
200 Pull

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The Working Man

Date: 
Oct 2 2009
Approximate Distance: 
3000
Approximate Time: 
1:15

Bring your lunch bucket:  This is a great, but hard pre-season tune up. Lots of intervals separated by lots of stroke work designed to get you swimming faster for the season. Don't dog the freestyle at the end of each set.

(They call you the working man. I guess that's what you am.)

Warm Up: 200 Swim, 200 Kick, 200 Pull

3X100 Free 1:25 Try to hit a consistent, but fast, interval.

Do the following set three times. For each set, do the same stroke throughout.

4X50 Stroke drill 1:30
4X50 Stroke 1:00
1X100 Kick
2X100 Free 1:25 Fast Interval

 

Your rating: None Average: 3 (5 votes)
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Pre-taper

Date: 
Apr 16 2009
Approximate Distance: 
3000
Approximate Time: 
1:15

This workout is one of the transitions between regular season training and the full taper. It starts with the standard end-of-season opening set, then gets into a few sprints.

600 Warm up (Choice)

4X100 Choice 1:50
4X50 Choice :50
4X50 Swim/Dolphin kicks from middle 1:00
2X50 Underwater, No breaths. Try to swim as far as possible before coming up for air (no time)
6X50 25 drill/25 Build 1:00
2X50 Underwater, No breaths. Try to swim as far as possible before coming up for air (no time)

Main Set* (Do this 8 times on 3:00):

25 Sprint all out
75 easy

*As a variation, you can also start the sprints from the middle of the pool, working the turns at top speed, Then do a 50 rather than a complete 75.

200 EZ warmdown

 

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Race Recovery

Date: 
Apr 6 2009
Approximate Distance: 
3400
Approximate Time: 
1:20

This was the 2nd group workout following the Fenwick meet. It's actually a recovery workout and kind of a transition between hell week(s) and the end-of-season taper. The first part is actually the regular warm up we've been doing as part of John's season training plan. (I really like this first part of the workoutout. It's really more of a warm-up that very gradually raises your heart rate without being so taxing that you can't sprint later in the workout.Dont rest during the first 100 and 50s sets--just go right into them.)

Warm up: 600 choice, swim, kick pull No Time

4X100 choice 1:50
4X50 choice :50
4X50 From the middle of the pool, work on turns. (dophin kick/streamline turns.)
6X50 1:00 25 drill/25 build
 

Do the following set 2 times:

2X200 Pull
2X25 Sprint (All Out/Race) 1:00
2X100 Kick with fins
2X25 Sprint Kick (All Out) 1:00

200 Warm Down

 

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Power On

Date: 
Mar 9 2009
Approximate Distance: 
3200
Approximate Time: 
1.5

This was intended to be a "recovery" workout, but it is fast-paced enought to be an early-mid season base workout. There's really not much time in here to screw around, so you have to keep it going...

600 warm-up, choice

4X50 1:00  Fly--1st 25 fly, dolphin kick back;
4X50 1:00 Fly/Back;

2X(3X100 IM) 2:15 First IM kick: 2nd IM Drill; 3rd IM Build

4X50 1:00  Back--1st 25 backstroke , backstroke kick back;
4X50 1:00 backstroke/breast

2X(3X100 IM) 2:15 First IM kick: 2nd IM Drill; 3rd IM Build

4X50 1:00 1st 25 breaststroke , breaststroke kick back;
4X50 1:00 Breast/Free

200 Cool Down

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