Workouts for September 16-20, 2013

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 300 choice

• Warm-up Set-
  • 8 x 25 scull with free kick @ r=5

• Main Set-
  • 3 x through:
    • 400 pull @ 6:30 or r=30
      • breathe 3/5/3/5 by 100’s
    • 4 x 100 swim @ 1:45 or r=15
      • descend times 1-4
    • extra 30 seconds rest

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 300 swim

• Pull Set-
  • 8 x 50 pull @ 55 or r=10
    • breathe 3/5 by 25’s

• Kick Set-
  • 8 x 50 kick @ r=10
    • 25 easy/25 fast

• IM Set A-
  • 5 x 75 swim @ 1:40 or r=20
    • 25 fly/25 free/25 fly
    • easy 25 at end of set

• IM Set B-
  • 5 x 75 swim @ 1:40 or r=20
    • 25 back/25 free/25 back
    • easy 25 at end of set

• IM Set C-
  • 5 x 75 swim @ 1:40 or r=20
    • 25 breast/25 free/25 breast
    • easy 25 at end of set

• Cool-down-
  • 200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 400 choice

• Main Set-
  • 1 x 400 pull @ 6:30 or r=30
    • breathe 3/5/3/5 by 100’s
  • 4 x 50 kick @ 1:30 or r=15
    • 25 easy/25 fast
  • 2 x 200 swim @ 3:30 or r=20
    • negative split
  • 2 x 100 @ 2:00 or r=20
    • 25 drill/25 swim
  • 4 x 100 pull @ 1:45 or r=15
    • breathe 3/5 by 50’s
  • 1 x 200 @ 4:00 or r=20
    • 25 drill/25 swim
  • 8 x 50 swim @ 55 or r=10
    • [2 x 50 DPS/2 x 50 build] x 2

• Speed Set-
  • 8 x 25 free [from center of pool] @ 45 or r=15
    • flip turns practice!

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 500 choice

• Pull Set A-
  • 400 pull:  negative split

• Stroke Set A-
  • 8 x 50 swim @ 1:00 or r=10
    • negative split
    • choice of strokes

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

• Stroke Set B-
  • 6 x 50 swim @ 1:05 or r=15
    • negative split
    • choice of strokes

• Pull Set C-
  • 200 pull:  breathe 3/5/3/5 by 50’s

• Stroke Set C-
  • 4 x 50 swim @ 1:10 or r=20
    • negative split
    • choice of strokes

• Cool-down-
  • 200 choice

Total = 2500

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Friday:  Sprint-Based

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

• Warm-up Set-
  • 12 x 25 swim @ 45 or r=15
    • 25 DPS/25 build/25 fast breakout, easy to wall

• Main Set-
  • Tempo/effort increases with each set; extra 60 seconds rest between sets:
    • 2 x 150 swim @ 3:00 or r=30
    • 4 x 75 swim @ 1:30 or r=15
    • 12 x 25 swim @ 40 or r=15

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

• Recovery Set-
  • 12 x 25 [25 scull/25 glide/25 pull] @ r=5

• Cool-down-
  • 200 choice

Total = 2500

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September 16-20, 2013