Workouts for September 2-6, 2013

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 500 choice

• Main Set-
  • 600 pull @ 9:30 or r=30
    • breathe 3/5/3/7/3/5 by 100’s
  • 4 x 150 swim @ 2:30 or r=15
    • descend times 1-4
  • 400 pull 6:30 or r=30
    • breathe 3/5/3/5 by 100’s
  • 4 x 100 swim @ 1:40 or r=10
    • descend times 1-4
  • 200 pull @ 3:30 or r=30
    • breathe 3/5/3/7 by 50’s
  • 4 x 50 swim @ 50 or r=5
    • descend times 1-4

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 400 swim

• Warm-up Set-
  • 12 x 25 @ r=10
    • 25 kick/25 drill/25 swim
    • IM order

• IM Set A-
  • 8 x 100 swim @ 2:10 or r=20
  • Alternate:
    • 25 fly/75 back
    • 25 breast/75 free

• IM Set B-
  • 4 x 200 @ 4:10 or r=30
    • 25 fly/50 back/25 breast/50 free/50 kick

• 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 50 pull @ 55 or r=10
    • breathe 3/5 by 25’s

• Warm-up Set B-
  • 8 x 25 drill @ r=10
    • 25 10-beat free/25 catch-up free

• Main Set-
  • 2 x through:
    • 250 swim @ 4:10 or r=25
      • 200 swim @ 3:20 or r=20
        • 150 swim @ 2:30 or r=15
          • 100 swim @ 1:40 or r=10
            • 50 swim @ 55 or r=10

• Kick Set-
  • 300 kick:  every 3rd length fast!

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  Stroke

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

• Kick Set-
  • 8 x 50 kick @ 1:30 or r=15
    • negative split

• Stroke Set A-
  • 8 x 25 “short axis” stroke drills @ 45 or r=10
    • 25 fly drill/25 breast drill

• Stroke Set B-
  • 8 x 50 “short axis” strokes @ 1:10 or r=20
    • 25 drill/25 swim
    • alternate 50 fly, 50 breast

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

• Stroke Set C-
  • 8 x 25 “short axis” strokes @ 40 or r=15
    • 25 fly/25 breast

• Cool-down-
  • 200 choice

Total = 2500

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Friday:  Sprint-Based

• Warm-up-
  • 300 swim
  • 200 kick

• Warm-up Set-
  • 8 x 25 swim @ r=10
    • 25 DPS/25 build

• Main Set-
  • 4 x 100 swim @ 2:00 or r=20-30
    • 25 fast/75 easy
  • 400 easy:  swim or pull @ r=60
  • 6 x 50 swim @ 1:00 or r=10-15
    • 25 easy/25 fast
  • 300 easy:  swim or pull @ r=60
  • 8 x 25 swim @ 30 or r=10
    • 12.5 easy/12.5 fast
  • 200 easy:  swim or pull

Total = 2500

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September 2-6, 2013