Daily Archives: June 6, 2014

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Workouts off the beaten path: June 9-13, 2014

Workouts for June 9-13, 2014

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
    • 200 swim
  • Warm-up Set-
    • 2 x through:
      • 2 x 25 kick @ r=10
      • 2 x 50 [25 drill/25 swim] @ r=10
      • 2 x 75 [25 scull with kick/25 drill/25 swim] @ r=20
  • Main Set-
    • 3 x 500 @ r=45
      • #1:  pull with buoy and band
      • #2:  pull with buoy
      • #3:  swim
  • Cool-down-
    • 100 easy

Total = 3000

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Tuesday:  IM

  • Warm-up-
    • 400 swim
    • 100 back kick
    • 100 IM drill
  • Warm-up Set-
    • 2 x 300 pull @ 4:45 or r=15
      • breathe 3/5/3 by 100’s
  • Main Set-
    • 8 x 75 swim @ 1:30 or r=20
      • 2 x through:
        • 25 fly/50 free
        • 25 back/50 free
        • 25 breast/50 free
        • 25 fly/25 back/25 breast
  • Speed Set-
    • 20 x 25 swim with fins @ 45 or r=20
      • 15 meters (or yards) fast underwater dolphin kick/10 meters (or yards) easy swim
  • Cool-down-
    • 200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 3 x [200 swim, 100 kick]
  • Warm-up Set-
    • 4 x 75 pull @ 1:30 or r=15
      • breathe 3/5/3 by 25’s
    • 4 x 50 pull @ 55 or r=10
      • breathe 3/5 by 25’s
    • 4 x 25 pull @ 30 or r=5
      • breathe 3/5 by 25’s
  • Main Set-
    • 4 x 150 swim @ 2:45 or r=30
      • descend times 1-4
    • 4 x 100 swim @ 1:45 or r=15
      • descend times 1-4
    • 4 x 50 swim @ 60 or r=15
      • same pace as 4th 100
    • 4 x 25 swim @ 30 or r=5-10
      • all fast
  • Cool-down-
    • 200 choice

Total = 3000

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Thursday:  Stroke

  • Warm-up-
    • 4 x [100 swim, 50 kick]
  • Pull Set-
    • 400 pull:  breathe 3/4/5/3 by 100’s
  • Drill Set-
    • 4 x 50 stroke drill @ r=10
  • Main Set-
    • 3 x 100 @ 2:00 or r=20
      • 25 stroke/75 free
    • 3 x 100 @ 2:10 or r=20
      • 50 stroke/50 free
    • 3 x 100 @ 2:20 or r=20
      • 75 stroke/25 free
    • 3 x 100 @ 2:30 or r=20
      • 100 stroke
  • Cool-down-
    • 100 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 400 swim
    • 200 kick
    • 2 x 75 [25 kick/25 drill/25 swim] @ r=15
    • 100 [25 scull with free kick/25 swim]
  • Speed Set A-
    • 150 fast @ 2:30 or r=20
  • Recovery Set-
    • 300 easy swim
  • Speed Set B-
    • 2 x 75 fast @ 1:30 or r=30
  • Recovery Set-
    • 300 easy swim
  • Speed Set C-
    • 2 x 50 fast @ 60 or r=20
  • Recovery Set-
    • 300 easy swim
  • Speed Set D-
    • 2 x 25 fast @ 40 or r=20
  • Cool-down-
    • 300 easy swim

Total = 2500

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June 9-13, 2014