Workouts for July 29-August 2, 2013

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 200 swim

• Main Set-
  • 1 x 500 pull @ 8:00 or r=30
    • breathe 3/5/3/5/3 by 100’s
  • 2 x 250 swim @  4:15 or r=30
    • negative split
  • 1 x 400 pull @  6:30 or r=30
    • breathe 3/5/3/5 by 100’s
  • 2 x 200 swim @  3:30 or r=30
    • negative split
  • 1 x 300 pull @  5:00 or r=30
    • breathe 3/5/7 by 50’s
  • 2 x 150 swim @  2:30 or r=15
    • negative split
  • 1 x 200 pull @ 3:30 or r=30
    • breathe 3/5 by 50’s
  • 2 x 100 swim @ 1:45 or r=15
    • negative split

• Cool-down-
  • 4 x 25 glide stroke @ r=5

Total = 3100

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

Tuesday:  IM

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 16 x 25 @ 45 or r=15
    • 25 kick/25 drill
    • 4 each stroke, IM order

• Main Set-
  • 1 x 200 IM @ 4:00 or r=40
  • 4 x 50 swim @ 1:10 or r=20
    • 25 fly/25 back
  • 1 x 200 IM @ 4:00 or r=40
  • 4 x 50 swim @ 1:10 or r=20
    • 25 back/25 breast
  • 1 x 200 IM @ 4:00 or r=40
  • 4 x 50 swim @ 1:10 or r=20
    • 25 breast/25 free

• Recovery Set-
  • 8 x 25 @ r=5
    • 25 scull/25 pull

• Cool-down-
  • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 300 swim
  • 200 kick
  • 200 drill

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

• Main Set-
  • 4 x 300 swim @ 5:00 or r=30
    • Each 300:
      • 100 easy
      • 100 moderate
      • 100 fast

• Drill Set-
  • 20 x 25 @ 45 or r=15
    • 5 x through:
      • 25 kick
      • 25 drill
      • 25 build
      • 25 DPS

• Cool-down-
  • 100 choice

Total = 3000

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

Thursday:  Stroke

• Warm-up-
  • 500 choice

• Stroke Set A-
  • 10 x 50 stroke @ 1:10 or r=15
    • 25 drill/25 swim

• Stroke Set B-
  • 3 x through (one stroke per round):
    • 2 x 75 @ 1:45 or r=20
      • 25 kick/25 drill/25 swim
    • 2 x 75 swim @ 1:45 or r=30
      • build

• Stroke Set C-
  • 10 x 50 swim @ 1:00 or r=10
    • 25 free/25 stroke

• Cool-down-
  • 100 choice

Total = 2500

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

Friday:  Sprint-Based

• Warm-up-
  • 3 x [125 swim/75 drill]

• Warm-up Set-
  • 4 x through:
    • 1 x 50 @ 1:00 or r=15
      • 25 drill/25 swim
    • 4 x 25 build @ 40 or r=10

• Stroke Count Set A-
  • 8 x 50 swim @ 1:10 or r=20
    • odd 50’s:  DPS/stroke count
    • even 50’s:  build by 12.5’s

• Stroke Count Set B-
  • 4 x 3 x 25 swim @ 45 or r=20
    • #1 of each set:  DPS
    • #2:  @ 200 race pace, hold same # strokes
    • #3:  @ max speed, hold same # strokes

• Stroke Count Set C-
  • 8 x 50 swim @ 1:10 or r=20
    • odd 50’s:  stroke count
    • even 50’s:  build by 12.5’s

• Cool-down-
  • 200 swim

Total = 2500

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

July 29-August 2, 2013

Workouts for July 22-26, 2013

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 400 choice

• Warm-up Set-
  • 10 x 50 pull @ 55 or r=10
    • breathe 3/5/3/7/3 by 50’s

• Pace Set A-
  • 2 x 500 swim @ 8:30 or r=60
    • 25 easy/25 fast/50 easy/50 fast/75 easy/75 fast/100 easy/100 fast

• Pace Set B-
  • 4 x 250 swim @ 4:10 or r=30
    • 50 easy/50 fast/50 easy/50 fast/25 easy/25 fast

• Cool-down-
  • 100 choice

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 600 choice

• Kick Set-
  • 8 x 50 kick @ 1:30 or r=20
    • 2 of each stroke

• Drill Set-
  • 16 x 25 @ 45 or r=15
    • 25 drill/25 swim
    • reverse IM order

• Main Set-
  • 25 fly @ 40 or r=10
    • 25 fly/25 back @ 1:10 or r=20
      • 25 fly/25 back/25 breast @ 1:40 or r=20
        • 100 IM @ 2:10 or r=30
      • 25 fly/25 back/25 breast @ 1:40 or r=20
    • 25 fly/25 back @ 1:10 or r=20
  • 25 fly @ 40 or r=10
• 100 easy @ 3:00
  • 25 free @ 30 or r=10
    • 25 breast/25 free @ 1:10 or r=20
      • 25 back/25 breast/25 free @ 1:40 or r=20
        • 100 IM @ 2:10 or r=30
      • 25 back/25 breast/25 free @ 1:40 or r=20
    • 25 breast/25 free @ 1:10 or r=20
  • 25 free @ 30 or r=10

• Cool-down-
  • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 4 x 50 kick or drill @ r=10

• Pull Set-
  • 8 x 75 pull @ 1:20 or r=10
    • breathe 3/5/3 by 25’s

• Warm-up Set-
  • 8 x 50 @ 1:20 or r=20
    • first 1/3 of each 25 is underwater dolphin kick

• Main Set-
  • 10 x 125 swim @ 2:30 or r=30
    • 2 x through:
      • push last 25
      • push last 50
      • push last 75
      • push last 50
      • push last 25

• Speed Set-
  • 8 x 25 swim @ 45 or r=20
    • 25 easy/25 fast

• Cool-down-
  • 150 swim

Total = 3000

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

Thursday:  Stroke

• Warm-up-
  • 500 choice

• Stroke Set A-
  • 10 x 25 kick @ r=15
    • fly, back, or breast

• Pull Set A-
  • 500 pull
    • breathe 3/5/7/5/3 by 100’s

• Stroke Set B-
  • 10 x 25 drill @ r=10
    • fly, back, or breast

• Swim Set-
  • 250 swim
    • moderate, no breathing in/out of turns

• Stroke Set C-
  • 10 x 25 swim @ r=15
    • fly, back, or breast

• Pull Set B-
  • 500 pull
    • breathe 3/5/3/5/3 by 100’s

Total = 2500

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

Friday:  Sprint-Based

• Warm-up-
  • 200 swim
  • 2 x 50 [25 drill/25 swim] @ r=10
  • 200 kick
  • 2 x 50 [25 kick/25 swim] @ r=10
  • 200 pull
  • 2 x 50 [25 drill or kick/25 swim] @ r=10

• Warm-up Set-
  • 4 x 75 [25 kick/25 drill/25 build] @ r=15

• Main Set-
  • 8 x 50 free @ 55 or r=10
    • fastest possible average
  • 100 swim or pull easy @ 3:00
  • 6 x 50 stroke @ 1:10 or r=20
    • fastest possible average
  • 100 swim or pull easy @ 3:00
  • 4 x 50 free @ 1:00 or r=15
    • fastest possible average
  • 100 swim or pull easy @ 3:00
  • 2 x 50 stroke @ 1:15 or r=25
    • fastest possible average

• Cool-down-
  • 100 choice

Total = 2500

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

July 22-26, 2013