Workouts for September 29-October 3, 2014

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 300 swim

• Warm-up Set-
  • 2 x through:
    • 25 top scull @ 45 or r=10
    • 25 middle scull @ 45 or r=10
    • 25 bottom scull @ 45 or r=15
    • 25 10-beat free @ 45 or r=15

• Main Set-
  • 2 x 300 pull @ 5:00 or r=30
    • breathe 3/5/3/5/3/5 by 50’s
  • 4 x 150 swim @ 2:40 or r=20
    • descend times 1-4
  • 8 x 75 @ 1:30 or r=15
    • build 3rd 25 of each 75
  • 12 x 50 swim @ 55 or r=10
    • hold 400 meter (or 500 yard) pace

• Cool-down-
  • 100 swim

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 200 swim
  • 8 x 50 (25 drill/25 swim) @ r=10

• Main Set-
  • 2 x through:
    • 25 fly @ 40 or r=10
      • 25 fly/25 back @ 1:10 or r=20
        • 25 fly/25 back/25 breast @ 1:40 or r=20
          • 100 IM @ 2:30 or r=45
    • 25 back @ 40 or r=10
      • 25 back/25 breast @ 1:10 or r=20
        • 25 back/25 breast/25 free @ 1:40 or r=20
          • 100 IM @ 2:30 or r=45
    • 25 breast @ 40 or r=10
      • 25 breast/25 free @ 1:10 or r=20
        • 25 breast/25 free/25 fly @ 1:40 or r=20
          • 100 IM @ 2:30 or r=45

• Kick Set-
  • 200 kick @ r=30
    • every 3rd length fast!
  • 4 x 25 kick @ r=10
    • fast feet!

• Cool-down-
  • 100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 200 swim

• Warm-up Set-
  • 12 x 25 @ 45 or r=15
    • 25 r-arm free
    • 25 l-arm free
    • 25 DPS free

• Main Set-
  • 2 x through:
    • 400 pull @ 6:30 or r=30
      • moderate effort, breathe 3/4/5/3 by 100’s
    • 2 x 200 swim @ 3:20 or r=20
      • push 3rd 50 of each 200
    • 4 x 100 swim @ 1:45 or r=15
      • descend times 1-4

• Cool-down-
  • 100 swim

Total = 3000

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Thursday:  IM

• Warm-up-
  • 500 choice-

• Freestyle Set-
  • 8 x 50 @ 1:05 or r=15
    • 25 10-beat free/25 free
    • 25 right-arm free/25 free
    • 25 left-arm free/25 free
    • 25 drill of choice/25 free

• Breaststroke Set-
  • 16 x 25 @ 45 or r=15
    • 25 3 kicks, 1 pull breast
    • 25 cobra breast
    • 25 3 up, 3-down breast
    • 25 breast

• Backstroke Set-
  • 8 x 50 @ 1:10 or r=15
    • 25 10-beat back/25 back
    • 25 right-arm back/25 back
    • 25 left-arm back/25 back
    • 25 drill of choice/25 back

• Fly Set-
  • 16 x 25 @ 45 or r=10
    • 25 single-arm fly
    • 25 4-beat fly
    • 12.5 fly/12.5 free
    • 12.5 free/12.5 fly

• Cool-down-
  • 400 swim:  ascend 100’s

Total = 2500

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

Friday:  Speed

• Warm-up-
  • 400 swim

• Main Set-
  • 2 x through:
    • 200 pull @ 3:30 or r=30
      • moderate effort
    • 2 x 100 swim @ 1:50 or r=20
      • 2nd 100 faster than 1st 100
    • 2 x 50 kick @ 1:30 or r=20
      • negative split
    • 12 x 25 swim @ 45 or r=20
      • moderate – hard effort

• Speed Set-
  • 16 x 25 @ 40 or r=10-15
    • 25 easy/25 fast

• Cool-down-
  • 100 swim

Total = 2500

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September 29-October 3, 2014