Workouts for July 8-12, 2013

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 2 x through:
    • 2 x 100 pull @ 1:40 or r=10
      • breathe 3/5 by 25’s
    • 4 x 50 @ 1:00 or r=15
      • 25 drill/25 swim

• Main Set-
  • Timed 1500 swim (subtract 1 minute to get time):
    • 500 @ r=15
    • 400 @ r=15
    • 300 @ r=15
    • 200 @ r=15
    • 100

• Cool-down-
  • 200 choice

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 400 swim
  • 4 x 25 swim @ r=10
    • build each 25

• Pull Set-
  • 400 pull:  breathe every 3rd stroke

• Kick Set-
  • 4 x 100 kick @ 2:30 or r=15
    • #1:  50 fly/50 back
    • #2:  50 back/50 breast
    • #3:  50 breast/50 free
    • #4:  100 IM

• Pull Set-
  • 400 pull:  breathe 3/5/3/5 by 100’s

• Main Set-
  • 12 x 50 swim @ 1:10 or r=20
    • 4 x through:
      • 25 fly/25 back
      • 25 back/25 breast
      • 25 breast/25 free

• Cool-down-
  • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 100 kick
  • 200 (25 drill/25 swim)
  • 100 kick

• Warm-up Set-
  • 12 x 25 swim @ r=10
    • descend stroke count 1-4, 5-8, 9-12

• Main Set-
  • 2 x 200 pull @ 3:20 or=20
    • breathe 3/5/3/5 by 50’s
  • 4 x 100 swim @ 1:45 or r=15
    • descend times 1-4
  • 8 x 50 swim @ 1:00 or r=15
    • descend times 1-4, 5-8
  • 4 x 100 swim @ 1:45 or r=15
    • descend times 1-4
  • 2 x 200 pull @ 3:20 or r=20
    • breathe 3/5/3/5 by 50’s

• Cool-down-
  • 100 choice

Total = 3000

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

Thursday:  Stroke

• Warm-up-
  • 500 swim

• Speed/Streamlining Set-
  • 10 x 25 @ 40 or r=15
    • 1st ½ length: underwater dolphin kick
    • 2nd ½ length: easy free

• Pull Set-
  • 250 pull:  breathe 3/5/7/5/3 by 50’s

• Stroke Set-
  • 30 x 25 swim @ 40 or r=15
    • 25 stroke/25 free

• Pull Set-
  • 250 pull:  breathe 3/5/7/5/3 by 50’s

• Speed/Streamlining Set-
  • 10 x 25 @ 40 or r=15
    • 1st ½ length: underwater dolphin kick
    • 2nd ½ length: easy free

• Cool-down-
  • 250 swim

Total = 2500

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

Friday:  Sprint-Based

• Warm-up-
  • 200 free
  • stretch for 2 minutes
  • 200 swim [mix of strokes]
  • stretch for 2 minutes
  • 200 kick
  • stretch for 2 minutes

• Warm-up Set-
  • 8 x 25 @ 40 or r=10
    • 25 drill/25 swim

• Main Set-
  • 3 x 150 free @ 3:00 or r=45
    • push pace on last 50
    • push pace on middle 50
    • push pace on first 50
  • 6 x 50 stroke @ 1:15 or r=20
    • descend times 1-3, 4-6
  • 3 x 150 free @ 3:00 or r=45
    • push pace on first 50
    • push pace on middle 50
    • push pace on last 50

• Sprint Set-
  • 12 x 25 swim @ 45 or r=20
    • 25 easy/25 fast

• Cool-down-
  • 200 swim

Total = 2500

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

July 8-12, 2013