Workouts for November 3-7, 2014

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 300 swim

• Drill Set A-
  • 6 x 50 @ r=15
    • 25 drill/25 swim

• Main Set-
  • 400 pull @ 6:40 or r=40
    • 300 swim @ 5:00 or r=30
      • 200 pull @ 3:20 or r=20
        • 100 swim @ 1:40 or r=10
    • 300 swim @ 5:00 or r=30
      • 200 pull @ 3:20 or r=20
        • 100 swim @ 1:40 or r=10
      • 200 pull @ 3:20 or r=20
        • 100 swim @ 1:40 or r=10
        • 100 swim @ 1:40 or r=10

• Drill Set B-
  • 6 x 50 @ r=15
    • 25 drill/25 swim

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

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

• Warm-up Set-
  • 8 x 50 @ 1:10 or r=15
    • 25 kick/25 drill

• Main Set-
  • 4 x through:
    • 100 IM @ 2:20 or r=30
    • 3 x 50 swim @ 1:00 or r=10
      • 25 fly/25 back
      • 25 back/25 breast
      • 25 breast/25 free
    • 2 x 25 easy freestyle @ r=10
    • 1 minute between rounds

• Drill Set-
  • 4 x 50 @ 1:05 or r=15
    • 25 drill/25 swim

• Cool-down-
  • 100 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 400 choice

• Main Set-
  • 3 x 200 pull @ 3:20 or r=20
    • DPS
  • 6 x 50 swim @ 1:00 or r=15
    • negative split
  • 2 x 200 pull @ 3:20 or r=20
    • DPS
  • 6 x 50 swim @ 1:00 or r=15
    • push first 30 meters
  • 1 x 200 pull @ 3:20 or r=20
    • DPS
  • 6 x 50 swim @ 1:00 or r=15
    • push turn and finish

• Cool-down-
  • 20 x 25 @ r=5
    • 25 top scull/25 glide
    • 25 middle scull/25 glide
    • 25 bottom scull #1/25 glide
    • 25 bottom scull #2/25 glide
    • 25 squiggly lines scull/25 glide

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 300 swim

• Warm-up Set-
  • 16 x 25 @ 45 or r=15
    • 25 kick
    • 25 drill
    • 25 build
    • 25 DPS

• Main Set-
  • 2 x through:
    • 200 free @ 3:30 or r=30
    • 2 x 100 stroke @ 2:15 or r=30
    • 4 x 50 free @ 1:00 or r=15
    • 8 x 25 stroke @ 45 or r=15
    • extra 30 seconds rest

• Cool-down-
  • 200 choice

Total = 2500

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Friday:  Speed

• Warm-up-
  • 600 choice

• Warm-up Set-
  • 8 x 25 build @ r=10

• Main Set A-
  • 8 x 100 swim @ 1:50 or r=20
    • #1/#5:  push 4th 25
    • #2/#6:  push 3rd 25
    • #3/#7:  push 2nd 25
    • #4/#8:  push 1st 25

• Recovery Set-
  • 8 x 25 swim @ r=10

• Main Set B-
  • 4 x 100 swim @ 2:00 or r=30
    • push last 50
    • push middle 50
    • push first 50
    • push first and last 25’s

• Cool-down-
  • 12 x 25 (25 scull with kick/25 swim) @ r=10

Total = 2500

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November 3-7, 2014