Workouts for June 16-20, 2014
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
- Warm-up-
- 200 swim
- 100 kick
- 100 pull
- Main Set-
- 6 x 50 pull @ 55 or r=10
- fast tempo
- 3 x 100 swim @ 1:45 or r=15
- moderate effort
- 2 x 150 pull @ 2:30 or r=15
- DPS
- 1 x 300 swim @ 5:00 or r=30
- negative split
- 2 x 150 pull @ 2:30 or r=15
- DPS
- 3 x 100 swim @ 1:45 or r=15
- moderate effort
- 6 x 50 pull @ 55 or r=10
- fast tempo
- 6 x 50 pull @ 55 or r=10
- Speed Set-
- 16 x 25 swim @ 40 or r=15
- 25 easy/25 fast!
- 16 x 25 swim @ 40 or r=15
- Cool-down-
- 100 swim
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
- Warm-up-
- 400 swim
- Warm-up Set-
- 4 x through:
- 25 scull/25 glide stroke/25 pull
- 4 x through:
- IM Set A-
- 2 x through:
- 4 x 25 swim @ 40 or r=10
- 1 each stroke
- 3 x 50 swim @ 1:10 or r=20
- 25 fly/25 back
- 25 back/25 breast
- 25 breast/25 free
- 1 x 200 IM @ 4:30 or r=60
- 4 x 25 swim @ 40 or r=10
- 2 x through:
- IM Set B-
- 4 x through (continuous):
- 25 back
- 25 fly
- 25 back
- 25 breast
- 25 free
- 25 free
- 25 free
- 25 free
- 25 free
- 25 breast
- 25 back
- 25 fly
- 25 back
- 4 x through (continuous):
- Cool-down-
- 200 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
- Warm-up-
- 500 swim
- Warm-up Set-
- 10 x 50 @ 1:05 or r=15
- 5 x through:
- 25 10-beat free/25 catch-up free
- 50 DPS free
- 5 x through:
- 10 x 50 @ 1:05 or r=15
- Main Set-
- 1000 swim
- 3 x through + 100 easy:
- 100 easy
- 100 moderate
- 100 fast
- 100 moderate
- 100 easy
- 3 x through + 100 easy:
- 1000 swim
- Recovery Set-
- 10 x 50 pull @ 55 or r=10
- breathe 3/5 by 25’s
- 10 x 50 pull @ 55 or r=10
- Speed Set-
- 10 x 25 swim @ 30 or r=10
- 25 easy/25 fast
- 10 x 25 swim @ 30 or r=10
- Cool-down-
- 250 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
- Warm-up-
- 300 swim
- Kick Set-
- 12 x 25 kick @ 45 or r=10
- 2 x 25 stroke kick/1 x 25 free kick
- 12 x 25 kick @ 45 or r=10
- Stroke Set A-
- 8 x 25 stroke swim @ 40 or r=10
- 4 x 50 stroke swim @ 1:05 or r=15
- 2 x 100 stroke swim @ 2:15 or r=20-30
- 4 x 50 stroke swim @ 1:05 or r=15
- 8 x 25 stroke swim @ 40 or r=10
- Pull Set-
- 12 x 25 pull @ 45 or r=5-15
- 1 x 25 breast pull/2 x 25 free pull
- 12 x 25 pull @ 45 or r=5-15
- Stroke Set B-
- 2 x 100 stroke swim @ 2:15 or r=20-30
- 4 x 50 stroke swim @ 1:05 or r=15
- 8 x 25 stroke swim @ 40 or r=10
- 4 x 50 stroke swim @ 1:05 or r=15
- 2 x 100 stroke swim @ 2:15 or r=20-30
- Drill Set-
- 12 x 25 @ 45 or r=15
- 2 x 25 stroke drill/1 x 25 free drill
- 12 x 25 @ 45 or r=15
- Cool-down-
- 100 choice
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
- Warm-up-
- 200 swim
- 300 kick
- 200 pull
- Speed Set A-
- 12 x 50 swim @ 1:00 or r=15
- every 3rd 50 fast!
- 12 x 50 swim @ 1:00 or r=15
- Recovery Set-
- 200 pull
- Speed Set B-
- 8 x 50 swim @ 1:15 or r=30
- every 2nd 50 fast!
- 8 x 50 swim @ 1:15 or r=30
- Recovery Set-
- 200 pull
- Speed Set C-
- 4 x 50 swim @ 1:30 or r=60
- all fast!
- 4 x 50 swim @ 1:30 or r=60
- Cool-down-
- 200 pull
Total = 2500
+++++++++++++++++++++++++
June 16-20, 2014