Workouts for April 28 – May 2, 2014

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 400 swim
  • 200 kick

• Main Set-
  • 1 x 400 pull @ 7:00 or r=60
    • 4 x 100 swim @ 1:45 or r=15
  • 1 x 300 pull @ 5:15 or r=45
    • 4 x 75 swim @ 1:30 or r=15
  • 1 x 200 pull @ 3:30 or r=30
    • 4 x 50 swim @ 55 or r=10
  • 1 x 100 pull @ 1:45 or r=15
    • 4 x 25 swim @ 30 or r=10

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

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 2 x through:
    • 4 x 25 fly kick @ 45 or r=10
      • (1st 12.5 underwater)
    • 2 x 50 choice kick @ 1:30 or r=15

• Main Set-
  • 2 x through:
    • 4 x 50 pull @ 1:00 or r=15
      • breathe 3/5 by 25’s
    • 4 x 50 drill @ 1:10 or r=15
      • IM order
    • 4 x 75 swim @ 1:45 or r=20
      • #1:  50 fly “DPS”/25 back “fast”
      • #2:  50 back “DPS”/25 breast “fast”
      • #3:  50 breast “DPS”/25 free “fast”
      • #4:  50 free “DPS”/25 fly “fast”
    • extra 30 seconds between rounds

• Cool-down-
  • 200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 2 x 50 swim @ r=10
  • 200 kick
  • 2 x 50 kick @ r=10

• Warm-up Set-
  • 12 x 25 @ r=5
    • 25 scull/25 pull

• Main Set-
  • 25 @ 30 or r=5
    • 50 @ 50 or r=5
      • 75 @ 1:20 or r=10
        • 100 @ 1:40 or r=10
          • 200 @ 3:20 or r=20
            • 300 @ 5:00 or r=30
              • 400 @ 6:40 or r=40
            • 300 @ 5:00 or r=30
          • 200 @ 3:20 or r=20
        • 100 @ 1:40 or r=10
      • 75 @ 1:20 or r=10
    • 50 @ 50 or r=5
  • 25 @ 30 or r=5

• Cool-down-
  • 200:  25 scull with free kick/25 swim

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 400 swim

• Warm-up Set-
  • 12 x 25 pull @ 30 or r=5

• Stroke Set A-
  • Stroke #1 (choose one stroke):
    • 400 @ 8:00 or r=60
      • alternate:  50 stroke drill/50 free
    • 4 x 50 kick @ 1:30 or r=10
      • stroke #1
    • 4 x 25 swim @ 40 or r=10
      • stroke #1

• Stroke Set B-
  • Stroke #2 (choose another stroke):
    • 400 @ 8:00 or r=60
      • alternate:  50 stroke drill/50 free
    • 4 x 50 kick @ 1:30 or r=10
      • stroke #2
  • 4 x 25 swim @ 40 or r=10
    • stroke #2

• Pull Set-
  • 12 x 25 pull @ 30 or r=5

• Cool-down-
  • 100 choice

Total = 2500

+++++++++++++++++++++++++

Friday:  Speed

• Warm-up-
  • 300 swim
  • 300 pull

• Warm-up Set A-
  • 6 x 50 pull @ 55 or r=10
    • breathe 3/5 by 25’s

• Warm-up Set B-
  • 4 x 75 @ r=15
    • 50 kick/25 swim DPS

• Speed/Pace Set-
  • 800 swim:
    • 25 easy/25 fast
      • 50 easy/50 fast
        • 75 easy/75 fast
          • 100 easy/100 fast
        • 75 easy/75 fast
      • 50 easy/50 fast
    • 25 easy/25 fast

• Speed Set-
  • 12 x 25 swim @ 40 or r=15
    • 25 easy/25 fast

• Cool-down-
  • 200 choice

Total = 2500

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April 28 – May 2, 2014