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Workouts off the beaten path: July 29 – August 2, 2013

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

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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

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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

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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

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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

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July 29-August 2, 2013

What do you think?