Workouts for September 30 – October 4, 2013
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
- Warm-up-
- 200 swim
- 200 kick
- 200 pull
- Pull Set-
- 600 pull: breathe 3/5/3/5/3/5 by 100’s
- Pace Set A-
- 4 x 150 swim @ 2:30 or r=15
- descend times 1-4
- 4 x 150 swim @ 2:30 or r=15
- Recovery Set-
- 200 kick: moderate effort
- Pace Set B-
- 12 x 50 swim @ 1:00 or r=15
- descend times 1-3, 4-6, 7-9, 10-12
- 12 x 50 swim @ 1:00 or r=15
- Stroke Count Set-
- 16 x 25 swim @ 35 or r=10
- descend stroke count 1-4, 5-8, 9-12, 13-16
- 16 x 25 swim @ 35 or r=10
Total = 3000
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Tuesday: IM
- Warm-up-
- 200 swim
- 200 kick
- 200 pull
- Warm-up Set A-
- 6 x 50 @ r=10
- 25 scull/25 pull
- 6 x 50 @ r=10
- Warm-up Set B-
- 4 x 75 kick @ r=15
- IM order
- 4 x 75 kick @ r=15
- Main Set-
- Set borrowed from Bill Sweetenham:
- 1 x 150 swim @ 3:10 or r=20
- 50 back/50 breast/50 free
- 2 x 50 swim @ 1:10 or r=20
- #1 50 fly, #2 25 fly/25 back
- 1 x 150 swim @ 3:10 or r=20
- 50 back/50 breast/50 free
- 2 x 50 swim @ 1:10 or r=20
- #1 50 back, #2 25 back/25 breast
- 1 x 150 swim @ 3:10 or r=20
- 50 back/50 breast/50 free
- 2 x 50 swim @ 1:10 or r=20
- #1 50 breast, #2 25 breast/25 free
- 1 x 150 swim @ 3:10 or r=20
- 50 back/50 breast/50 free
- 2 x 50 free @ 1:00 or r=15
- 1 x 150 swim @ 3:10 or r=20
- Set borrowed from Bill Sweetenham:
- Cool-down-
- 300 choice
Total = 2500
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Wednesday: Mid-Distance Freestyle/Pace
- Warm-up-
- 200 swim, 2 x 50 swim @ r=10
- 200 kick, 2 x 50 kick @ r=10
- 200 pull, 2 x 50 pull @ r=10
- Main Set-
- 1 x 300 free @ 5:00 or r=30
- even split
- 2 x 50 best stroke @ 1:10 or r=20
- 25 build/25 DPS
- 1 x 300 free @ 5:00 or r=30
- negative split by 2 seconds
- 2 x 50 best stroke @ 1:10 or r=20
- 25 build/25 DPS
- 1 x 300 free @ 5:00 or r=30
- negative split by 4 seconds
- 2 x 50 best stroke @ 1:10 or r=20
- 25 build/25 DPS
- 1 x 300 free @ 5:00 or r=30
- negative split by 6 seconds
- 2 x 50 best stroke @ 1:10 or r=20
- 25 build/25 DPS
- 1 x 300 free @ 5:00 or r=30
- Kick Set-
- 300 kick: 25 easy/25 fast
- Cool-down-
- 200: 25 scull/25 pull
Total = 3000
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Thursday: Stroke
- Warm-up-
- 400 swim
- Stroke Drill Set A-
- 10 x 25 drill @ 45 or r=15
- 25 short axis stroke/25 long axis stroke
- 10 x 25 drill @ 45 or r=15
- Stroke Drill Set B-
- 10 x 50 (25 drill/25 swim) @ 1:10 or r=15
- 50 short axis stroke/50 long axis stroke
- 10 x 50 (25 drill/25 swim) @ 1:10 or r=15
- Pull Set-
- 500 pull: breathe 3/5/3/5 by 100’s
- Stroke Swim Set A-
- 10 x 25 swim @ 45 or r=15
- 25 short axis stroke/25 long axis stroke
- 10 x 25 swim @ 45 or r=15
- Stroke Swim Set B-
- 10 x 50 swim @ 1:10 or r=15
- 25 short axis stroke/25 long axis stroke
- 10 x 50 swim @ 1:10 or r=15
- Cool-down-
- 100 swim
Total = 2500
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Friday: Sprint-Based
- Warm-up-
- 200 swim
- 2 x 25 swim @ r=10
- 200 kick
- 2 x 25 kick @ r=10
- Warm-up Set-
- 8 x 25 @ r=10
- 25 drill/25 build
- 8 x 25 @ r=10
- Main Set-
- Report stroke counts for 25’s
- 12 x 50 swim @ 1:10 or r=25
- evens: 25 max speed/25 DPS
- odds: 25 DPS/25 max speed
- 1 x 200 easy
- 8 x 50 swim @ 1:05 or r=20
- evens: 25 max speed/25 DPS
- odds: 25 DPS/25 max speed
- 1 x 200 easy
- 4 x 50 swim @ 1:00 or r=15
- evens: 25 max speed/25 DPS
- odds: 25 DPS/25 max speed
- 12 x 50 swim @ 1:10 or r=25
- Report stroke counts for 25’s
- Cool-down-
- 100 choice
Total = 2500
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