Workouts for September 22-26, 2014
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
- Warm-up-
- 400 choice
- Warm-up Set-
- 10 x 50 pull @ 55 or r=10
- breathe 3/4/5/6/7 by 50’s
- 10 x 50 pull @ 55 or r=10
- Pace Set A-
- 2 x 500 swim @ 8:00 or r=30
- 25 easy
- 25 faster
- 50 easy
- 50 faster
- 75 easy
- 75 faster
- 100 easy
- 100 faster
- 100 easy
- 75 faster
- 75 easy
- 50 faster
- 50 easy
- 25 faster
- 25 easy
- 2 x 500 swim @ 8:00 or r=30
- Pace Set B-
- 4 x 250 swim @ 4:00 or r=20
- 50 easy
- 50 faster
- 50 easy
- 50 faster
- 25 easy
- 25 faster
- 25 easy
- 50 faster
- 50 easy
- 50 faster
- 50 easy
- 4 x 250 swim @ 4:00 or r=20
- Cool-down-
- 100 choice
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
- Warm-up-
- 500 choice
- Warm-up Set-
- 8 x 50 pull @ 1:05 or r=10
- 25 stroke/25 free
- 8 x 50 pull @ 1:05 or r=10
- Stroke Set A-
- 4 x through (1 round each stroke):
- 4 x 25 swim @ 45 or r=15
- 1 x 100 swim @ 2:15 or r=30
- 4 x through (1 round each stroke):
- Recovery Set-
- 4 x (25 scull/25 glide/25 pull)
- Stroke Set B-
- 4 x through (1 round each stroke):
- 2 x 25 swim @ 45 or r=15
- 1 x 50 swim @ 1:15 or r=20
- 4 x through (1 round each stroke):
- Cool-down-
- 100 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
- Warm-up-
- 200 swim
- 200 kick
- 200 pull
- Warm-up Set-
- 8 x 50 @ 1:00 or r=10
- 25 drill/25 swim
- 8 x 50 @ 1:00 or r=10
- Pace Set A-
- 4 x 200 swim @ 3:20 or r=20
- #1: push 4th 50
- #2: push 3rd 50
- #3: push 2nd 50
- #4: push 1st 50
- #3: push 2nd 50
- #2: push 3rd 50
- #1: push 4th 50
- 4 x 200 swim @ 3:20 or r=20
- Recovery Set-
- 8 x 50 @ r=10
- alt. 50 kick, 50 swim
- 8 x 50 @ r=10
- Pace Set B-
- 4 x 100 swim @ 1:45 or r=15
- #1: push 4th 25
- #2: push 3rd 25
- #3: push 2nd 25
- #4: push 1st 25
- #3: push 2nd 25
- #2: push 3rd 25
- #1: push 4th 25
- 4 x 100 swim @ 1:45 or r=15
- Speed Set-
- 12 x 25 swim @ 30 or r=10
- 25 easy/25 fast
- 12 x 25 swim @ 30 or r=10
- Cool-down-
- 100 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
- Warm-up-
- 200 swim
- 300 kick
- 200 pull
- Warm-up Set-
- 6 x 50 @ 1:05 or r=15
- 25 drill/25 build
- 6 x 50 @ 1:05 or r=15
- Main Set-
- 4 x through (choose one stroke per round):
- 1 x 75 swim @ 1:45 or r=30
- 2 x 50 swim @ 1:15 or r=20
- 4 x 25 swim @ 45 or r=15
- 2 x 50 swim @ 1:15 or r=20
- 1 x 75 swim @ 1:45 or r=30
- 4 x through (choose one stroke per round):
- Kick Set-
- 300 kick: every 3rd length fast!
- Cool-down-
- 100 choice
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
- Warm-up-
- 200 swim
- 200 kick
- 200 pull
- Warm-up Set-
- 3 x through:
- 2 x 50 @ 1:00 or r=10
- 25 drill/25 swim
- 4 x 25 @ 40 or r=10
- 25 drill/25 swim
- 2 x 50 @ 1:00 or r=10
- 3 x through:
- Main Set-
- 4 x 75 swim @ 2:00 or r=60
- all fast!
- 200 easy
- 4 x 50 swim @ 1:30 or r=50
- all fast!
- 200 easy
- 4 x 25 swim @ 1:00 or r=40
- all fast!
- 200 easy
- 4 x 75 swim @ 2:00 or r=60
- Cool-down-
- 4 x 25 @ r=5
- 25 scull/25 pull
- 4 x 25 @ r=5
Total = 2500
+++++++++++++++++++++++++