Workouts for January 20-24, 2014

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 4 x 50 [25 kick/25 swim] @ r=10
  • 4 x 25 [25 scull/25 pull] @ r=5

• Main Set-
  • Davis Mile “Plus”
  • Broken 2500 (subtract 2 minutes to get time):
    • 30 lengths [750] @ r=30
    • 25 lengths [625] @ r=30
    • 20 lengths [500] @ r=30
    • 15 lengths [375] @ r=30
    • 10 lengths [250]

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 200 swim
  • 200 [25 10-beat free/25 free]
  • 200 pull

• Fly Set-
  • 8 x 25 @ 40 or r=15
    • 25 4-beat fly/25 fly

• Stroke Set A-
  • 2 x 300 swim @ 5:15 or r=30
    • 100 free/100 stroke/100 free

• Back Set-
  • 8 x 25 @ 40 or r=15
    • 25 10-beat back/25 back

• Stroke Set B-
  • 4 x 150 swim @ 2:50 or r=20
    • 50 free/50 stroke/50 free

• Breast Set-
  • 8 x 25 @ 40 or r=15
    • 25 2 kicks, 1 pull breast/25 breast

• Cool-down-
  • 100 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 200 choice

• Warm-up Set-
  • 2 x through:
    • 100 pull @ 1:45 or r=15
    • 2 x 50 @ 1:10 or r=15
      • 25 kick/25 drill

• Main Set-
  • 2 x through:
    • 4 x 50 swim @ 55 or r=10
      • @ 500 pace
    • 200 swim @ 4:00 or r=45
      • easy
    • 2 x 100 swim @ 1:45 or r=15
      • @ 500 pace + 5 seconds
    • 200 swim @ 4:00 or r=45
      • easy
    • 1 x 200 swim @ 3:20 or r=20
      • @ 500 pace + 10 seconds
    • 200 swim @ 4:00 or r=45
      • easy

Total = 3000

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Thursday:  Stroke  Clinic

• Still working on this piece; will post when it’s complete.

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Friday:  Speed

• Warm-up-
  • 200 swim
  • 200 kick
  • 200 [25 scull/25 pull]

• Warm-up Set-
  • 8 x 25 @ r=10
    • 25 drill/25 build

• Main Set-
  • 2 x through:
    • 4 x 100 swim @ 1:50 or r=20
    • 3 x 100 swim @ 1:40 or r=10
    • 2 x 100 swim @ 1:30 or r=5
    • extra 60-120 seconds rest

• Cool-down-
  • 100 choice

Total = 2500

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January 20-24, 2014