Workouts for August 26-30, 2013

***If you prefer a formatted version of these workouts see PDF at bottom of page***
***I forgot to post last week’s workouts:  I took a 3-day vacation and completely forgot about anything work-related!  Hopefully you managed without them, my apologies***

Monday:  Distance Freestyle/Pace

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

• Warm-up Set-
  • 12 x 25 @ r=10
    • 25 scull/25 pull

• Main Set-
  • 2 x through:
    • 300 pull @ 5:00 or r=30
      • breathe 3/5/3 by 100’s
    • 3 x 100 swim @ 1:45 or r=15
      • descend times 1-3
    • 6 x 50 swim @ 1:00 or r=15
      • 25 DPS/25 build

• Cool-down-
  • 200 swim

Total = 3000

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Tuesday:  IM

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

• Kick Set-
  • 6 x 50 kick @ 1:30 or r=15
    • 2 fly, 2 back, 2 breast

• Pull Set-
  • 600 pull:  every 4th length breast

• IM Set A-
  • 12 x 50 swim @ 1:05 or r=15
    • Alternate:
      • 25 fly/25 back
      • 25 breast/25 free

• IM Set B-
  • 12 x 25 @ 40 or r=10
    • 4 x through:
      • 25 fly drill/25 fly swim
      • 25 back drill/25 back swim
      • 25 breast drill/25 breast swim

• Cool-down-
  • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 100 kick

• Warm-up Set-
  • 12 x 25 @ r=5
    • 25 scull/25 glide/25 pull

• Main Set-
  • 3 x through:
  • **Increase stroke tempo as distance gets shorter
    • 2 x 125 swim @  2:20 or r=30
    • moderate effort
      • 2 x 100 swim @  1:50 or r=20
      • moderate-strong effort
        • 2 x 75 swim @  1:30 or r=20
        • strong effort
          • 2 x 50 swim @ 1:00 or r=15
          • strong effort
            • 2 x 25 swim @ 40 or r=10
            • strong effort

• Cool-down-
  • 150 choice

Total = 3000

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

Thursday:  Stroke

• Warm-up-
  • 400 swim
  • 200 [25 drill/25 swim]

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

• Main Set-
  • 4 x through (2 rounds stroke, 2 rounds free, any order):
    • 25 swim @ 40 or r=10
      • 50 swim @ 1:05 or r=15
        • 75 swim @ 1:30 or r=20
          • 100 swim @ 2:10 or r=30

• Speed Set-
  • 6 x 50 free @ 1:00 or r=15
    • 25 DPS/25 fast

• Cool-down-
  • 200 swim

Total = 2500

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

Friday:  Sprint-Based

• Warm-up-
  • 600 swim

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

• Warm-up Set B-
  • 8 x 25 @ r=15
    • 25 DPS/25 build

• Sprint Set A-
  • 8 x through:
    • 25 fast @ 30 or r=10
    • 50 easy @ 1:15 or r=30

• Recovery-
  • 300 pull:  breathe every 3rd stroke

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

• Cool-down-
  • 300 choice

Total = 2500

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

August 26-30, 2013