Workouts for September 9-13, 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-
  • 3 x 300 swim or pull @ 5:00 or r=30
    • descend times 1-3
  • 3 x 200 swim or pull @ 3:15 or r=15
    • descend times 1-3
  • 3 x 150 swim or pull @ 2:30 or r=15
    • descend times 1-3
  • 3 x 100 swim or pull @ 1:45 or r=15
    • descend times 1-3
  • 3 x 50 swim or pull @ 55 or r=10
    • descend times 1-3

• Cool-down-
  • 200 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 300 swim

• Warm-up Set A-
  • 6 x 50 @ r=15
    • 25 kick/25 drill

• Warm-up Set B-
  • 300 pull:  breathe 3/5/3 by 100’s

• Main Set-
  • 6 x 250 swim @ 5:00 or r=30
    • 25 fly/50 back/75 breast/100 free

• Cool-down-
  • 100 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

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

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

• Main Set-
  • 8 x 100 swim @ 1:50 or r=20
    • odd 100’s:  moderate effort
    • even 100’s:  descend times 2-4-6-8
  • 8 x 75 swim @ 1:20 or r=15
    • odd 75’s:  moderate effort
    • even 75’s:  descend times 2-4-6-8
  • 8 x 50 swim @ 1:00 or r=15
    • odd 50’s:  moderate effort
    • even 50’s:  descend times 2-4-6-8
  • 8 x 25 swim @ 30 or r=5-10
    • odd 25’s moderate effort
    • even 25’s:  descend times 2-4-6-8

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  Stroke

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

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

• Main Set-
  • 3 x through:
    • 4 x 25 kick @ 45 or r=15
      • round 1=fly
      • round 2=back
      • round 3=breast
    • 4 x 50 @ 1:10 or r=15
      • 25 drill/25 swim
      • round 1=fly
      • round 2=back
      • round 3=breast
    • 1 x 300 pull @ 5:00 or r=30
      • breathe every 3rd stroke

Total = 2500

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Friday:  Sprint-Based

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 10 x 25 [25 kick/25 build] @ r=10

• Main Set-
  • 5 x 50 swim @ 50 or r=5
    • swim hard enough to make interval
  • 1 x 50 swim [fast!] @ 50 or r=10
  • 4 x 50 swim @ 55 or r=5
    • swim hard enough to make interval
  • 2 x 50 swim [fast!] @ 55 or r=15
  • 3 x 50 swim @ 60 or r=5-10
    • swim hard enough to make interval
  • 3 x 50 swim [fast!] @ 60 or r=15-20
  • 2 x 50 swim @ 1:05 or r=10
    • swim hard enough to make interval
  • 4 x 50 swim [fast!] @ 1:05 or r=20-25
  • 1 x 50 swim @ 1:10 or r=10
    • swim hard enough to make interval
  • 5 x 50 swim [fast!] @ 1:10 or r=25-30

• Cool-down-
  • 10 x 25 [25 scull with free kick/25 swim] @ r=5

Total = 2500

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September 9-13, 2013