MM 1/20/14

As with any workout program, please consult with a physician before engaging in a new program and listen to your body for any signs of distress. This practice is meant to give you ideas only and should be modified to fit your needs. Neither USMS, CT LMSC, nor the publisher is responsible for any ill effects of this practice, whether used as written or modified.

500 Warm-up

4×100 Fly
100 Choice kick
4×100 Back
100 Choice kick
4×100 Breast
100 Choice kick
4×100 Free
100 Choice kick

400 IM
300 Cool down

Total 3200 yards
If 100′s stroke seem daunting, try replacing with 50′s, maybe trying 8 or 6. If you need more- try doing more 100′s, 200 kicks, or adding some drill/pull/sprint 25′s between the 400 IM and cool down.

MM Workout 9/19/12

As with any workout program, please consult with a physician before engaging in a new program and listen to your body for any signs of distress.  This practice is meant to give you ideas only and should be modified to fit your needs.  Neither USMS, CT LMSC, nor the publisher is responsible for any ill effects of this practice, whether used as written or modified.

Actually this is based off of a Mike Laux practice.  Thank you, Mike. 

500 Warm up

Repeat the following 5 times: #1 is kick, #2 is pull, #3 is drill, #4 is free, #5 is fl, ba, or br
50 with :5 rest
100 with :10 rest
150 with :15 rest
optional: 200 with :20 rest
more optional: 250
1:00 rest between sets

4×50 free fast on 1:00
300 cool down

Total yards: up to 150′s is 2500, up to 200′s is 3500, and up to 250′s is 4750.

MM Workout 9/17/12

As with any workout program, please consult with a physician before engaging in a new program and listen to your body for any signs of distress.  This practice is meant to give you ideas only and should be modified to fit your needs.  Neither USMS, CT LMSC, nor the publisher is responsible for any ill effects of this practice, whether used as written or modified.

500 Choice warm up

400 Kick- all free, all with a board- if you can

2×300 Free pull- once with paddles, once with a pull buoy if you have them

3×200 Free 6 beat kick drill: 25 6 kick switch, 25 5 beat kick switch, 25 4 beat kick switch, 25 3 beat kick switch, 100 try to maintain a 6 beat kick

100 IM SPRINT!!!

4×75 Breaststroke- the goggles drill: 1 pull with your head down, 1 pull head coming out to your goggles, 1 pull with a regular breath and repeat

4×50 Free- golf drill: for each 50 add your time to your stroke count for both laps and try to descent that number.

300 Choice cool down

Total 3000 yards

MM Practice 6/25/12

As with any workout program, please consult with a physician before engaging in a new program and listen to your body for any signs of distress.  This practice is meant to give you ideas only and should be modified to fit your needs.  Neither USMS, CT LMSC, nor the publisher is responsible for any ill effects of this practice, whether used as written or modified.

500 Choice warm up

3 x 100 Fr fast on a time that gives about 15 seconds rest
200 IM medium paced- on a time that gives about 45 seconds rest
repeat this 3-6 times

4 x 100 kick, IM order

4 x 50 Choice, sprints

200 Choice, cool down

MM Practice 5/14

As with any workout program, please consult with a physician before engaging in a new program and listen to your body for any signs of distress.  This practice is meant to give you ideas only and should be modified to fit your needs.  Neither USMS, CT LMSC, nor the publisher is responsible for any ill effects of this practice, whether used as written or modified.

500 Choice warm up

50 Not Free
100 Not Free
150 Not Free
200 Not Free
500 Free
200 Not Free
150 Not Free
100 Not Free
50 Not Free

300 Choice kick
200 Choice cool down

Total: 2500 if you do the main set once, 4000 if twice, 5500 if three times

For the ambitious swimmer, try doing the main set 3 times: the first time do the Not Free as fly, the second time as back, and the third as breast.  For the less ambitious swimmer, do the main set once or twice and consider mixing up the strokes during the Not Free including doing the 100′s and/or 200′s as IM.

MM Practice 5/2

As with any workout program, please consult with a physician before engaging in a new program and listen to your body for any signs of distress.  This practice is meant to give you ideas only and should be modified to fit your needs.  Neither USMS, CT LMSC, nor the publisher is responsible for any ill effects of this practice, whether used as written or modified.

500 Free- Try breathing every 3 strokes for the whole 500

2×400 IM

3X300 Free Drills

4X200 Not Free Drills

5×100 Free Fast, good swimmers should do them on about 1:40, medium swimmers should do 2:00- adjust the time to your ability

200 Cool Down

Total 3700 yards

If you want more yards, think about adding a 500 warm up before the 500 free, longer cool down, and/or a 500 kick set after the 5×100.

If you want a shorter set, take out some of the higher multiples- do 1×400 IM instead of 2 or 2×200 Not Free Drill.  Try to keep in at least one of everything and do closer amounts to the stuff you need to work on- triathletes and open water swimmers should keep the free and do less of the IM and Not Free.

MM Practice 2/15/12

As with any workout program, please consult with a physician before engaging in a new program and listen to your body for any signs of distress.  This practice is meant to give you ideas only and should be modified to fit your needs.  Neither USMS, CT LMSC, nor the publisher is responsible for any ill effects of this practice, whether used as written or modified. 

500 Choice warm up

200 Fly kick

4×100 Fly on 2:15

200 Back kick

4×100 Back on 2:15

200 Breast kick

4×100 Breast on 2:30

200 Free kick

4×100 Free on 2:00

300 drill cool down

3200 yards, about 1 hour, 30 minutes

MM Workout 12/5/11

As with any workout program, please consult with a physician before engaging in a new program and listen to your body for any signs of distress.  This practice is meant to give you ideas only and should be modified to fit your needs.  Neither USMS, CT LMSC, nor the publisher is responsible for any ill effects of this practice, whether used as written or modified. 

This practice is 3000 yards as written.  For more yardage, considers repeating one of the larger sets and/or adding an additional kick set between sets.

500 Choice Warm up

200 Br kick

5×100 Fly on 3:00 (yes- this should be about 1 min rest) first try to survive this set, if you can survive it, try to swim it fast

200 Fr kick

10×50 alternate 50 Free on either :50 or 1:00 and 50 Breast on 1:10 or 1:30

200 Fly kick

200 Back kick- work on your streamline

4×100 Back, 3 pulls/6 kicks, :20 rest

100 Back fast

200 Sidestroke cool down

WORKOUT 112911

WARNING: ALL WORKOUTS ARE DESIGNED FOR HEALTHY INDIVIDUALS WITH NO MEDICAL PROBLEMS. IF IN DOUBT, CHECK WITH YOUR MEDICAL CARE PROVIDER. NEITHER USMS, NOR CT LMSC NOR THE PUBLISHER OF THIS WORKOUT IS RESPONSIBLE FOR ANY INJURIES SUFFERED AS A RESULT. USE AT YOUR OWN RISK!!!

WSC 112911 (if you do the high yardage number this is 5700 or 4250 if you do the lesser yardage)
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250 warm up

This is a stroke set…do not think the interval is easy until you do the set.
10 x 200/150 on 3:00 (1 is 200 free, 2 is 175 free+25 stroke, 2 is 150 free+ 50 stroke, 4 is 125 free + 75 stroke, 5 is 100 free+100 stroke; 6 is 100 stroke +100 free, 7 is 125 stroke+ 75 free, 8 is 150 stroke +50 free, 9 is 175 stroke +25 free, 10 is 200 stroke)
If you are doing 150’s follow a similar pattern.

10 x 150/125 or 100 on 2:15 this set is 50 pull, 50 kick ,50 drill on each one.
Break it up accordingly if doing a lesser distance.

10 x 100/75 or 50 on 1:30… 3 stroke, 3 IM, 4 free…or mix it up

10 x 50 on: 45…free descend 1-3, 4-6, 7-10

10 x 25 on: 30 fast/ easy

250 cool down

MM 11/16/11

WARNING: USE AT YOUR OWN RISK!!!

10 minute warm up- do a varity of strokes and drills.

500 repeats- do between 2 and 5 depending on your speed.  rest between 1 and 2 minutes depending on your ability.  This set should take about 30 minutes.  Try to decrease your time on each of the 500′s.

10 x 50 Not Freestyle (mix between Fly, Back, and Breast) /in between each 50 climb onto the deck and do 5 squats.  Try to hold your arms streamline over your head, keep your back straight, keep your knees from going farther forward than your toes, and only bend so that your knees have a 90 degree or less angle.  It is actually better for your body to do a little less than a little more on squats. 

200 easy kick

200 cool down

The times and distances and strokes can be changed to fit your needs.  This practice is meant to give you ideas to make your practices more fun and challenging.   As always, please listen to your body and only do what you can safely handle.