Workouts for September 23-27, 2013

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 400 swim

• Warm-up Set-
  • 4 x through:
    • 2 x 50 pull @ 55 or r=10
    • 2 x 25 pull @ 30 or r=5

• Main Set-
  • @ 20 seconds rest between swims:
    • 50
      • 100
        • 150
          • 200
            • 250
              • 300
            • 250
          • 200
        • 150
      • 100
    • 50

• Cool-down-
  • 200 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 300 swim

• IM Set A-
  • 12 x 25 @ r=10
    • 25 scull with kick/25 drill/25 swim
    • 1 round each stroke, rev. IM order

• Pull Set-
  • 8 x 75 pull @ 1:40 or r=15
    • 25 free/25 breast/25 free

• IM Set B-
  • 8 x 75 swim @ 1:45 or r=20
    • odd 75’s:  25 fly/25 back/25 breast
    • even 75’s:  25 back/25 breast/25 free

• IM Set C-
  • 20 x 25 swim @ 40 or r=10
    • 100 IM order

• Cool-down-
  • 200 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 500 choice

• Pace Set A-
  • 3 x through:
    • 1 x 200 pull @ 3:30 or r=30
      • moderate effort
    • 1 x 150 (50 drill/50 swim/50 drill) @ 2:45 or r=20
      • moderate effort
    • 1 x 100 pull @ 1:45 or r=20
      • negative split
    • 1 x 50 swim @ 1:00 or r=15
      • negative split

• Pace Set B-
  • 5 x through:
    • 1 x 50 swim @ 1:00 or r=15
    • 2 x 25 swim @ 40 or r=15
      • faster than 50 pace

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

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  Stroke

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

• Drill Set A-
  • 10 x 25 drill @ 50 or r=15
    • head-up cobra drill with fins or alternative drill

• Stroke Set A-
  • 8 x 50 kick @ 1:30 or r=20
    • choose 1 stroke for each set of 4 x 50
    • best possible average for each set of 4

• Stroke Set B-
  • 8 x 50 swim @ 1:30 or r=30
    • choose 1 stroke
    • keep stroke count consistent
    • best possible average for 8 x 50

• Pull Set-
  • 400 pull:  breathe every 3rd stroke

• Drill Set B-
  • 10 x 25 drill @ 40 or r=10
    • cobra drill with fins or alternative drill

• Cool-down-
  • 200 swim

Total = 2500

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Friday:  Sprint-Based

• Warm-up-
  • 200 swim
  • 200 choice
  • 200 swim

• Warm-up Set-
  • 12 x 25 @ r=15
    • 25 kick/25 swim

• Sprint Set A-
  • 10 x 50 swim @ 1:20 or r=30
    • 25 build/25 fast

• Recovery A-
  • 200 swim

• Sprint Set B-
  • 10 x 25 swim @ 30 or r=10
    • 25 build/25 fast

• Recovery B-
  • 200 swim

• Sprint Set C-
  • 10 x 25 swim @ 40 or r=20
    • 25 build/25 fast

• Cool-down-
  • 200 choice

Total = 2500

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September 23-27, 2013