Workouts for October 7-11, 2013

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 400 choice

• Warm-up Set-
  • 10 x 50 pull @ 55 or r=10
    • breathe 3/5/7/5/3 by 50’s

• Pace Set A-
  • 2 x 500 swim @ 8:00 or r=30
    • 25 easy
    • 25 faster
      • 50 easy
      • 50 faster
        • 75 easy
        • 75 faster
          • 100 easy
          • 100 faster

• Pace Set B-
  • 4 x 250 swim @ 4:00 or r=20
    • 50 easy
    • 50 faster
      • 50 easy
      • 50 faster
        • 25 easy
        • 25 faster

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 400 choice

• Warm-up Set-
  • 8 x 50 pull @ 1:05 or r=10
    • 25 breaststroke/25 free

• IM Set A-
  • 4 x through [1 round each stroke]:
    • 4 x 25 swim @ 45 or r=15
    • 1 x 100 swim @ 2:15 or r=30

• Recovery Set-
  • 4 x [25 scull/25 glide/25 pull]

• IM Set B-
  • 4 x through [1 round each stroke]:
    • 2 x 25 swim @ 45 or r=15
    • 1 x 50 swim @ 1:15 or r=20

• Cool-down-
  • 200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

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

• Warm-up Set-
  • 8 x 50 @ 1:00 or r=10
    • 25 drill/25 swim

• Pace Set A-
  • 4 x 200 swim @ 3:20 or r=20
    • #1:  push 4th 50
      • #2:  push 3rd 50
        • #3:  push 2nd 50
          • #4:  push 1st 50

• Recovery Set-
  • 8 x 50 @ r=10
    • alt. 50 kick, 50 swim

• Pace Set B-
  • 4 x 100 swim @ 1:45 or r=15
    • #1:  push 4th 25
      • #2:  push 3rd 25
        • #3:  push 2nd 25
          • #4:  push 1st 25

• Speed Set-
  • 8 x 25 swim @ 30 or r=10
    • 25 easy/25 fast

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  Stroke

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

• Warm-up Set-
  • 6 x 50 @ 1:05 or r=15
    • 25 drill/25 build

• Main Set-
  • 4 x through [choose one stroke per round]:
    • 1 x 75 swim @ 1:45 or r=30
      • 2 x 50 swim @ 1:15 or r=20
        • 4 x 25 swim @ 45 or r=15

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

• Cool-down-
  • 200 choice

Total = 2500

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Friday:  Sprint-Based

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

• Warm-up Set-
  • 3 x through:
    • 2 x 50 [25 drill/25 swim] @ 1:00 or r=10
    • 4 x 25 [25 drill/25 swim] @ 40 or r=10

• Main Set-
  • 4 x 75 swim @ 2:00 or r=60
    • all fast (90%)!
  • 1 x 200 easy
  • 4 x 50 swim @ 1:30 or r=50
    • all fast (95%)!
  • 1 x 200 easy
  • 4 x 25 swim @ 1:00 or r=40
    • all fast (95%)!
  • 1 x 200 easy

• Cool-down-
  • 4 x 25 @ r=5
    • 25 scull/25 pull

Total = 2500

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October 7-11, 2013