Workouts for June 2-6, 2014
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
- Warm-up-
- 400 choice
- Main Set-
- 500 pull @ 8:00 or r=30
- breathe 3/5/3/5/3 by 100’s
- 10 x 50 swim @ 1:00 or r=15
- descend times 1-5, 6-10
- 400 pull @ 6:30 or r=30
- breathe 3/5/3/5 by 100’s
- 8 x 50 swim @ 1:00 or r=15
- descend times 1-4, 5-8
- 300 pull @ 5:00 or r=30
- breathe 3/5/3 by 100’s
- 6 x 50 swim @ 1:00 or r=15
- descend times 1-3, 4-6
- 500 pull @ 8:00 or r=30
- Cool-down-
- 200 choice
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
- Warm-up-
- 400 swim
- 4 x 50 kick @ r=10
- 1 of each stroke
- Main Set-
- 2 x through:
- 4 x 25 fly @ 45 or r=15
- 25 drill/25 swim
- 2 x 100 IM @ 2:15 or r=30
- 4 x 25 back @ 45 or r=15
- 25 drill/25 swim
- 2 x 100 IM @ 2:15 or r=30
- 4 x 25 breast @ 45 or r=15
- 25 drill/25 swim
- 2 x 100 IM @ 2:15 or r=30
- 4 x 25 fly @ 45 or r=15
- 2 x through:
- Cool-down-
- 100 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
- Warm-up-
- 200 swim
- 12 x 25 [25 scull/25 pull] @ r=5
- Main Set-
- 2 x through (pace gets faster as distance gets shorter):
- 300 swim @ 5:00 or r=30
- 2 x 150 swim @ 2:45 or r=20
- 4 x 75 swim @ 1:30 or r=20
- 6 x 50 swim @ 1:00 or r=15
- extra 30 seconds rest
- 6 x 50 swim @ 1:00 or r=15
- 4 x 75 swim @ 1:30 or r=20
- 2 x 150 swim @ 2:45 or r=20
- 300 swim @ 5:00 or r=30
- 2 x through (pace gets faster as distance gets shorter):
- Cool-down-
- 100 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
- Warm-up-
- 200 swim
- 200 [25 10-beat free/25 free]
- 200 pull
- Short-axis Drill Set A-
- 8 x 25 @ 45 or r=15
- 25 2 kicks, 1 pull breast/25 breast
- 25 4-beat fly/25 fly
- repeat sequence
- 8 x 25 @ 45 or r=15
- Swim Set A-
- 2 x 300 swim @ 5:30 or r=30
- 100 free/100 stroke/100 free
- 2 x 300 swim @ 5:30 or r=30
- Short-axis Drill Set B-
- 8 x 25 @ 45 or r=15
- 25 cobra/25 breast
- 25 single-arm fly/25 fly
- repeat sequence
- 8 x 25 @ 45 or r=15
- Swim Set B-
- 4 x 150 swim @ 3:00 or r=20
- 50 free/50 stroke/50 free
- 4 x 150 swim @ 3:00 or r=20
- Short-axis Drill Set C-
- 8 x 25 @ 45 or r=15
- 25 3-up, 3-down breast/25 breast
- 25 1-1-1 fly/25 fly
- repeat sequence
- 8 x 25 @ 45 or r=15
- Cool-down-
- 100 swim
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
- Warm-up-
- 400 choice
- Warm-up Set-
- 6 x 75 @ 1:40 or r=20
- 25 drill/25 DPS/25 build
- 6 x 75 @ 1:40 or r=20
- Main Set-
- 1 x 150 free @ 3:00 or r=30
- moderate pace
- 3 x 50 swim @ 1:15 or r=20-30
- descend times 1-3
- 2 x 75 free @ 1:30 or r=15
- moderate pace
- 3 x 50 swim @ 1:15 or r=20-30
- descend times 1-3
- 3 x 50 free @ 1:00 or r=10
- moderate pace
- 3 x 50 swim @ 1:15 or r=20-30
- descend times 1-3
- 2 x 75 free @ 1:30 or r=15
- moderate pace
- 3 x 50 swim @ 1:15 or r=20-30
- descend times 1-3
- 1 x 150 free @ 3:00 or r=30
- moderate pace
- 3 x 50 swim @ 1:15 or r=20-30
- descend times 1-3
- 1 x 150 free @ 3:00 or r=30
- Cool-down-
- 150 swim
Total = 2500
+++++++++++++++++++++++++