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Windrath
February 10th, 2003, 11:35 AM
Swimming with 30 seconds or more rest:

Stroke Count Goals (25 yard pools):
Freestyle & Backstroke – less than 15 strokes per length, aim for 12
Breaststroke & Fly – Less than 10 strokes per length, aim for 8
Long push-offs help the cause – always surface past 7-8 yards

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February 10, 2003 (Monday):

Basic Warm-up (600 yards)
Swim 200 (Freestyle – RB3)
Kick 200 (dolphin kick on stomach or back, with or without a board)
Pull 200 (Breaststroke pull)

Warm-up Set (1,000 yards)
Kick 4 x 50 on 1:00/1:15/1:30 – dolphin or flutter
Swim 3 x 100 on 1:40/2:00/2:30 – Freestyle, 12-15 strokes per length max

Main Set: (1500 yards)
Swim 20 x 75 on 1:30/2:00/2:30
Odd 75s – cruise
Even 75s – push the pace so you are winded after each one and keep long stroke

Bonus Set (500 yards)
Swim 20 x 25 on :45/1:00/1:15 – as few breaths as possible

Warm-down 200 (backstroke & breaststroke)


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February 11, 2003 (Tuesday):

Basic Warm-up (600 yards)
Swim 200 (Freestyle – RB3)
Kick 200 (dolphin kick on stomach or back, with or without a board)
Pull 200 (Breaststroke pull)

Warm-up set (500 yards)
Swim 20 x 25 on :45/1:00/1:15 – Backstroke
-3 step backstroke: 1) recover straight arm until shoulder/arm are next to ear, 2) before beginning pull, other arm finishes pulling and rotate so shoulder of back arm is out of water slightly, 3) begin pulling with forward arm and following slight delay begin recovery of other arm

Main Set: (1600 – 2,800 yards)
Swim 10/8/6 x 100 IM on 2:00/2:30/3:00 – descend first half, descend second half
Pull 10/8/6 x 100 on 2:00/2:30/3:00 – freestyle breathing every 5
Kick 8/6/4 x 100 on 2:00/3:00/4:00 – dolphin kick if possible (front or back)

Warm-down 200 choice


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February 12, 2003 (Wednesday)

Basic Warm-up (600 yards)
Swim 200 (Freestyle – RB3)
Kick 200 (dolphin kick on stomach or back, with or without a board)
Pull 200 (Breaststroke pull)

Warm-up Set:
Swim 8 x 50 on 1:00/1:15/1:30
-IM Order by 25s or 50s

Main Test Set (1500 yards)
Hour of Power
Swim 60- x 25 on 1:00 – sprint as hard as you can on each 25

Warm-down: 200 Choice

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February 13, 2003 (Thursday):


Basic Warm-up (600 yards)
Swim 200 (Freestyle – RB3)
Kick 200 (dolphin kick on stomach or back, with or without a board)
Pull 200 (Breaststroke pull)

Main Set (1200 – 1600 yards)
Repeat Kick and Swim 3-4x
Kick 4 x 25 on :45/1:00/1:15 – your best stroke
Swim 6 x 50 on 1:00/1:15/1:30 – your best stroke with long strokes

Bonus Set (if you have time)
Pull 10 x 50 on 1:15/1:30/1:45 - Breaststroke – breath at front of pull
-Cross your legs so you can’t kick. Immobilize your body from the abdominal area down

Warm-down 200 choice

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February 14, 2003 (Friday)

Basic Warm-up (600 yards)
Swim 200 (Freestyle – RB3)
Kick 200 (dolphin kick on stomach or back, with or without a board)
Pull 200 (Breaststroke pull)

Main Set: 1200 – 3000 yards
Repeat 2x - 5x
Swim 2 x 200 on 3:00/4:00/5:00 – second 200 always faster than 1st
Kick 1 x 200 on 3:30/4:30/5:30

Warm-down – 200 yards breaststroke and freestyle

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February 15, 2003 (Saturday)

Basic Warm-up (600 yards)
Swim 200 (Freestyle – RB3)
Kick 200 (dolphin kick on stomach or back, with or without a board)
Pull 200 (Breaststroke pull)

Warm-up Set: (800 yards)
Repeat 4x:
Kick 100 on 2:00/2:30/3:00
Swim 100 on 1:45/2:15/2:45

Main Mega Set: (2,400 – 4,000 yards)
Repeat 3x – 5x
Swim 6 x 100 on 1:40/2:00/2:20/2:40
Swim 1 x 200 on 3:30/4:30/5:30

Warm-down – 200 yards choice