Workouts for May 5-9, 2014

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 300 choice

• Warm-up Set-
  • 4 x 50 @ r=10
    • 25 drill/25 swim

• Main Set-
  • 4 x 150 pull @ 2:30 or r=15
    • build pace in each 150
  • extra 30 seconds rest
  • 1 x 600 swim @ 10:00 or r=60
    • negative split
  • 3 x 200 pull @ 3:20 or r=20
    • breathe 3/5/3/5 by 50’s
    • moderate pace
  • 2 x 300 swim @ 4:30 or r=30
    • descend times 1-2
    • pace should be faster than 600 pace

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 600 choice

• Warm-up Set-
  • 2 x through:
    • 4 x 25 kick @ 45 or r=10
    • 4 x 50 swim @ 1:00 or r=15

• IM Set A-
  • 12 x 50 @ 1:10 or r=15
    • 4 x through:
      • 12.5 scull with flutter kick/12.5 fly/25 back
      • 12.5 scull with flutter kick/12.5 back/25 breast
      • 12.5 scull with flutter kick/12.5 breast/25 free

• IM Set B-
  • 24 x 25 stroke @ 45 or r=15
    • 25 drill/25 swim
    • 6 each stroke, IM order

• Cool-down-
  • 100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

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

• Main Set-
  • 1 x 400 pull @ 7:00 or r=60
    • moderate pace
  • 4 x 100 swim @ 1:45 or r=15
    • negative split
  • 1 x 300 pull @ 5:15 or r=45
    • moderate pace
  • 4 x 75 swim @ 1:30 or r=15
    • build
  • 1 x 200 pull @ 3:30 or r=30
    • moderate pace
  • 4 x 50 swim @ 1:00 or r=15
    • negative split
  • 1 x 100 pull @ 2:00 or r=30
    • moderate pace
  • 4 x 25 swim @ 40 or r=15
    • fast

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  IM

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

• Warm-up Set-
  • 8 x 25 drill @ r=10
    • 2 of each stroke

• IM Set A-
  • 8 x 75 @ 2:00 or r=15-30
    • Choose 1 or 2 strokes:
      • 75 kick
      • 50 kick/25 swim
      • 25 kick/50 swim
      • 75 swim
      • 75 swim
      • 50 swim/25 kick
      • 25 swim/50 kick
      • 75 kick

• IM Set B-
  • 8 x 50 swim @ 1:10 or r=15
    • 25 back/25 breast

• IM Set C-
  • 16 x 25 swim @ 30 or r=5
    • 100 IM order

• Cool-down-
  • 200 choice

Total = 2500

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Friday:  Speed

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

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

• Stroke Count Set A-
  • 12 x 50 swim
  • 2 @ 1:00, 1 @ 1:15
    • Stroke count set, each set is 3 x 50:
      • #1: relaxed pace, count # of strokes
      • #2: 200 race pace, maintain same # of strokes
      • #3: max. speed, maintain same # of strokes

• Pull Set-
  • 400 pull:  breathe 3/5/3/5 by 100’s

• Stroke Count Set B-
  • 12 x 25 swim @ 45 or r=15
    • Stroke count set, each set is 3 x 25:
      • #1: relaxed pace, count # of strokes
      • #2: 200 race pace, maintain same # of strokes
      • #3: max. speed, maintain same # of strokes

• Cool-down-
  • 4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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May 5-9, 2014