Workouts for July 1-5, 2013

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 100 kick
  • 200 [25 drill/25 swim]

• Main Set-
  • 600 pull @ 9:40 or r=40
    • breathe 3/5/3/7/3/5 by 100’s
  • 4 x 150 swim @ 2:40 or r=20
    • descend times 1-4
  • 400 pull @ 6:30 or r=30
    • breathe 3/5/3/5 by 100’s
  • 4 x 100 swim @ 1:45 or r=15
    • descend times 1-4
  • 200 pull @ 3:20 or r=20
    • breathe 3/5/3/5 by 50’s
  • 4 x 50 swim @ 55 or r=10
    • descend times 1-4

• Cool-down-
  • 100 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday:  IM

• Warm-up-
  • 200 swim
  • 200 kick
  • 200 pull

• Warm-up Set-
  • 8 x 50 pull @ 55 or r=10
    • breathe 3/5 by 25’s

• Main Set-
  • 4 x through:
    • 4 x 25 swim @ 45 or r=15
      • 100 IM order
    • 100 IM @ 2:15 or r=30

• Kick Set A-
  • 200 kick

• Kick Set B-
  • 8 x 25 kick @ 45 or r=10
    • 2 of each stroke

• Cool-down-
  • 300 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 12 x 25 @ 45 or r=15
    • 25 kick/25 drill/25 swim

• Main Set-
  • 20 x 75 @ 1:30 or r=20-30
    • 1-4 @ EN-1 pace
      • 5-8 @ EN-2 pace
        • 9-12 @ EN-3 pace
          • 13-16 @ EN-2 pace
            • 17-20 @ EN-1 pace

• Speed/Technique Set-
  • 20 x 25 @ 45 or r=15
    • 2 x 25:  ½ length underwater dolphin kick/½ length easy swim
    • 2 x 25:  DPS

• Cool-down-
  • 200 choice

Total = 3000

+++++++++++++++++++++++++

Thursday:  Stroke

• Warm-up
  • 300 swim

• Warm-up Set-
  • 100 pull @ 1:40 or r=10
    • 200 pull @ 3:20 or r=20
      • 300 pull @ 5:00 or r=30
        • 200 pull @ 3:20 or r=20
          • 100 pull @ 1:40 or r=10

• Main Set-
  • 4 x 25 stroke @ 45 or r=15
    • 25 drill/25 swim
  • 1 x 50 swim [25 stroke/25 free] @ 60 or r=10
  • 4 x 25 stroke @ 45 or r=15
    • 25 drill/25 swim
  • 1 x 100 swim [50 stroke/50 free] @ 2:00 or r=20
  • 4 x 25 stroke @ 45 or r=15
    • 25 drill/25 swim
  • 1 x 150 swim [75 stroke/75 free] @ 3:00 or r=30
  • 4 x 25 stroke @ 45 or r=15
    • 25 drill/25 swim
  • 1 x 200 swim [100 stroke/100 free]

• Turns Set-
  • 8 x 25 swim from mid-pool @ 45 or r=20

• Cool-down-
  • 200 choice

Total = 2500

+++++++++++++++++++++++++

Friday:  Sprint-Based

• Warm-up-
  • 200 swim
  • 200 kick
  • 200 pull

• Warm-up Set-
  • 6 x 50 @ 1:00 or r=10
    • 25 drill/25 build

• Sprint Set A-
  • 12 x 25 swim @ 45 or r=15
    • 3 x through:
      • 12.5 easy/12.5 fast
      • 12.5 fast/12.5 easy
      • 25 easy
      • 25 fast

• Sprint Set B-
  • 12 x 50 @ 1:10 or r=20
    • 3 x through:
      • 25 easy/25 fast
      • 25 fast/25 easy
      • 50 easy
      • 50 fast

• Recovery Set-
  • 400 pull
    • (breathe 3/3/5/3 by 100’s)
  • 4 x 50 pull @ r=10

• Cool-down-
  • 100 swim

Total = 2500

+++++++++++++++++++++++++

July 1-5, 2013

Workouts for June 17-21, 2013

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 200 kick
  • 200 pull
  • 200 swim

• Warm-up Set-
  • 2 x through:
    • 2 x 25 kick @ r=10
    • 2 x 50 [25 drill/25 swim] @ r=10
    • 2 x 75 [25 scull with kick/25 drill/25 swim] @ r=20

• Main Set-
  • 3 x 500 @ r=45
    • #1:  pull with buoy and band
    • #2:  pull with buoy
    • #3:  swim

• Cool-down-
  • 100 easy

Total = 3000

+++++++++++++++++++++++++

Tuesday:  IM

• Warm-up-
  • 400 swim
  • 100 back kick
  • 100 IM drill

• Warm-up Set-
  • 2 x 300 pull @ 4:45 or r=15
    • breathe 3/5/3/7/3/5 by 50’s

• Main Set-
  • 8 x 75 swim @ 1:30 or r=20
    • 2 x through:
      • 25 fly/50 free
      • 25 back/50 free
      • 25 breast/50 free
      • 25 fly/25 back/25 breast

• Speed Set-
  • 20 x 25 swim with fins @ 45 or r=20
    • 15 meters (or yards) fast underwater dolphin kick/10 meters (or yards) easy swim

• Cool-down-
  • 200 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 3 x [200 swim, 100 kick]

• Warm-up Set-
  • 4 x 75 pull @ 1:30 or r=15
    • breathe 3/5/3 by 25’s
  • 4 x 50 pull @ 55 or r=10
    • breathe 3/5 by 25’s
  • 4 x 25 pull @ 30 or r=5
    • breathe 3/5 by 25’s

• Main Set-
  • 4 x 150 swim @ 2:45 or r=30
    • descend times 1-4
  • 4 x 100 swim @ 1:45 or r=15
    • descend times 1-4
  • 4 x 50 swim @ 60 or r=15
    • same pace as 4th 100
  • 4 x 25 swim @ 30 or r=5-10
    • all fast

• Cool-down-
  • 200 choice

Total = 3000

+++++++++++++++++++++++++

Thursday:  Stroke

• Warm-up-
  • 4 x [100 swim, 50 kick]

• Warm-up Set A-
  • 400 pull:  breathe 3/5/3/7 by 50’s

• Warm-up Set B-
  • 4 x 50 stroke drill @ r=10

• Main Set-
  • 3 x 100 @ 2:00 or r=20
    • 25 stroke/75 free
  • 3 x 100 @ 2:10 or r=20
    • 50 stroke/50 free
  • 3 x 100 @ 2:20 or r=20
    • 75 stroke/25 free
  • 3 x 100 @ 2:30 or r=20
    • 100 stroke

• Cool-down-
  • 100 choice

Total = 2500

+++++++++++++++++++++++++

Friday:  Sprint-Based

• Warm-up-
  • 400 swim
  • 200 kick
  • 2 x 75 [25 kick/25 drill/25 swim] @ r=15
  • 100 [25 scull with free kick/25 swim]

• Sprint Set A-
  • 150 fast @ 2:30 or r=20

• Recovery-
  • 300 easy swim

• Sprint Set B-
  • 2 x 75 fast @ 1:30 or r=30

• Recovery-
  • 300 easy swim

• Sprint Set C-
  • 2 x 50 fast @ 60 or r=20

• Recovery-
  • 300 easy swim

• Sprint Set D-
  • 2 x 25 fast @ 40 or r=20

• Cool-down-
  • 300 easy swim

Total = 2500

+++++++++++++++++++++++++

June 17-21, 2013