***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
Warm-up-
500 choice
Main Set-
4 x 100 pull @ 1:45 or r=15
-moderately-fast tempo
2 x 200 pull @ 3:15 or r=15
-moderate effort
1 x 400 pull @ 6:30 or r=30
-DPS
1 x 400 swim @ 6:30 or r=30
-DPS
2 x 200 swim @ 3:15 or r=15
-moderate effort
4 x 100 swim @ 1:45 or r=15
-moderately-fast tempo
Cool-down-
100 choice
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
400 swim
Warm-up Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 50’s
IM Set A-
16 x 75 swim @ 1:40 or r=20
4 x through:
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free
-50 free/25 fly
IM Set B-
12 x 25 swim @ 40 or r=10
-100 IM order
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
400 choice
Warm-up Set-
5 x 50 drill @ 1:00 or r=10
Main Set-
5 x 50 swim @ 50 or r=5
extra 30 seconds rest
4 x 100 swim @ 1:40 or r=10
3 x 200 swim @ 3:20 or r=20
2 x 300 swim @ 5:00 or r=30
1 x 400 swim @ 6:30 or r=30
Cool-down-
100 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
Warm-up-
400 choice
Main Set-
1 x 400 pull @ 6:45 or r=45
-breathe 3/5/5/3 by 100’s
16 x 25 kick @ 45 or r=10
-2 x 25 stroke
-2 x 25 choice
2 x 200 swim @ 4:15 or r=30
-50 stroke/50 free/50 stroke/50 free
8 x 50 kick @ 1:30 or r=15
-2 x 50 stroke
-2 x 50 choice
4 x 100 swim @ 2:00 or r=20
-50 stroke/50 free
Cool-down-
100 choice
Total = 2500
+++++++++++++++++++++++++
Friday: Sprint Freestyle/Speed
Warm-up-
6 x [25 swim/25 kick/50 drill]
Warm-up Set A-
8 x 25 [25 scull/25 pull] @ r=5
Warm-up Set B-
12 x 25 @ 40 or r=10
-25 drill/25 build
Main Set A-
10 x 50 swim @ 1:00 or r=10-20
-odd 50’s: best 200 pace + 1 second
-even 50’s: easy
Recovery Set-
8 x 25 scull with free kick @ r=5
Main Set B-
10 x 25 swim @ 45 or r=20
-odd 25’s: best 100 pace + 1 second
-even 25’s: easy
Recovery-
2 x [25 scull/25 glide/25 pull]
Cool-down-
300 swim: ascend pace by 100’s
Total = 2500
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Workouts off the beaten path 