Sample Workouts: Dana Vollmer

Dana Vollmer of the Fort Worth Area Swim Team in Texas was featured in the November issue of Swimming World magazine. At last summer's Pan Am Games in the Dominican Republic, the 15-year-old captured three gold medalsÑone individual and two relay. Following are some of her sample workouts, provided by her coach, Ron Forrester:

SAMPLE WORKOUTS
Tuesday, July 29, 2003
Final preparation days leading up to Pan Am Training Camp departure
P.M. (Long Course Meters)

Warm-up: 8 x 150
	Odds: 50 swim/drill/kick on 2:50
	Evens: Free on 2:15
5x the following:
	400 free on 5:45Ñsmooth, getting heart rate at 150-170
	2 x 200 free on descending pace (see below)
	100 easy on 2:00
Round 1 on 2:40 (held 2:20s)
Round 2 on 2:30 (held 2:18s)
Round 3 on 2:25 (held 2:14-2:17)
Round 4 on 2:20 (held 2:11-2:14)
Round 5 on 2:15 (held 2:13-2:11)
Warm-down: 800 drill mix
Total: 6,500 meters
* * *
Tuesday, June 24, 2003
Mid-season workout that the FAST senior group does every summer. We did this 
workout in the afternoon three days before the Texas Senior Circuit meet at 
Texas A&M, where Dana broke four Texas state records in the women's 15-18 age 
group (50, 100 and 200 free plus 100 fly). She also made her first Olympic 
Trials cut in backstroke (100 back).

She could not raise her arms over head on Wednesday p.m., or swim butterfly 
because she had "hit the wall" during this set, but she recovered nicely 
for the meet.

Long Course Meters:
2 x 400 on 8:00
	Alternate 100 swim/kick (board optional)/swim/drill
1600 IM on 30:00
1 x 100 free on 2:00 (sprint all)
800 IM on 15:00
2 x 100 free on 2:00 (sprint)
600 IM on 11:00
3 x 100 free on 2:00 (sprint)
400 IM on 7:00
4 x 100 free on 2:00 (sprint)
300 IM on 6:30
5 x 100 free on 2:00 (sprint)
200 IM on 4:00
6 x 100 free on 2:00 (sprint)
100 IM on 2:00
7 x 100 free on 2:00 (sprint)
(Dana started set holding free sprints at 1:02-1:03. By end of set, she 
 was fatigued, but never went over 1:06.)
Warm-down: 800 easy
Total: 9,400 meters