Workouts for July 15-19, 2013

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 400 choice

• Main Set-
  • 2 x 200 pull @ 3:20 or r=20
    • breathe 3/5/3/5 by 50’s
  • 4 x 50 kick @ 1:30 or r=20
    • 25 easy/25 fast
  • 1 x 400 swim @ 7:00 or r=60
    • negative split
  • 8 x 50 pull @ 55 or r=10
    • descend times 1-4, 5-8
  • 1 x 200 kick @ 5:00 or r=30
    • negative split
  • 4 x 100 swim @ 1:40 or r=10
    • descend times 1-4
  • 16 x 25 swim @ 35 or r=10
    • descend times 1-4, etc.

• Cool-down-
  • 200 [25 scull/25 swim]

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 2 x [125 swim, 125 drill or kick]

• Warm-up Set-
  • 12 x 50 drill @ 1:10 or r=10
    • 4 x 50 25 fly/25 back
    • 4 x 50 25 back/25 breast
    • 4 x 50 25 breast/25 free

• IM Set A-
  • 6 x 75 swim @ 1:40 or r=20
    • 2 x through:
      • 50 fly/25 back
      • 50 back/25 breast
      • 50 breast/25 free

• Pull/Recovery Set-
  • 450 pull:  breathe 3/5/3 by 50’s

• IM Set B-
  • 6 x 50 swim @ 1:05 or r=15
    • 2 x through:
      • 25 fly/25 back
      • 25 back/25 breast
      • 25 breast/25 free

• Cool-down-
  • 200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 400 swim

• Warm-up Set A-
  • 8 x 25 kick @ 45 or r=10

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

• Main Set-
  • 3 x through:
    • 2 x 100 pull @ 1:45 or r=15
      • moderate effort
    • 4 x 50 @ 1:00 or r=10
      • 25 10-beat free/25 free
    • 1 x 200 free @ 3:30 or r=30
      • descend times 1-3

• Speed Set-
  • 8 x 25 swim @ 40 or r=15
    • 25 easy/25 fast

• Cool-down-
  • 100 choice

Total = 3000

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Thursday:  Stroke

• Warm-up
  • 400 swim

• Warm-up Set A-
  • 8 x 25 @ r=5
    • 25 scull/25 pull

• Warm-up Set B-
  • 8 x 50 @ r=15
    • 25 stroke drill/25 stroke
    • 25 free drill/25 free

• Main Set-
  • 2 x through:
    • 300 swim @ 5:00 or r=30
      • all free
    • 200 swim @ 3:45 or r=30
      • 50 stroke/50 free/50 stroke/50 free
    • 100 swim @ 2:00 or r=20
      • 50 free/50 stroke
    • 50 swim @ 1:15 or r=30
      • all stroke

• Cool-down-
  • 200:  25 kick/25 swim

Total = 2500

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Friday:  Sprint-Based

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 10 x 25 @ 45 or r=15
    • 25 drill/25 build

• Main Set-
  • 2 x 150 swim @ 3:00 or r=60
    • 90% effort
  • 1 x 200 swim @ 4:30 or r=60
    • ½ speed (recovery pace)
  • 4 x 75 swim @ 1:45 or r=45
    • 90% effort
  • 1 x 200 swim @ 4:30 or r=60
    • ½ speed (recovery pace)
  • 6 x 50 swim @ 1:30 or r=45
    • 90% effort
  • 1 x 200 swim @ 4:30 or r=60
    • ½ speed (recovery pace)

• Cool-down-
  • 10 x 25 swim @ 45 or r=15
    • ascend pace 1-10

Total = 2500

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July 15-19, 2013