Workouts for November 10-14, 2014

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 400 swim
  • 200 kick

• Main Set-
  • 1 x 400 pull @ 7:00 or r=60
    • 4 x 100 swim @ 1:45 or r=15
      • 1 x 300 pull @ 5:15 or r=45
        • 4 x 75 swim @ 1:30 or r=15
          • 1 x 200 pull @ 3:30 or r=30
            • 4 x 50 swim @ 1:00 or r=15
              • 1 x 100 pull @ 1:45 or r=15
                • 4 x 25 swim @ 30 or r=10

• Speed Set-
  • 12 x 25 swim @ 30 or r=10
    • 25 easy/25 fast

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 400 choice

• Warm-up Set-
  • 2 x through:
    • 4 x 25 fly kick @ 45 or r=10
      • 1st 12.5 meters/yards underwater
    • 2 x 50 choice kick @ 1:20 or r=20

• Main Set-
  • 2 x through:
    • 4 x 50 pull @ 1:00 or r=15
      • breathe 3/5 by 25’s
    • 4 x 50 drill @ 1:15 or r=15
      • IM order
    • 4 x 75 swim @ 1:45 or r=30
      • #1:  50 fly long & strong/25 back fast
      • #2:  50 back long & strong/25 breast fast
      • #3:  50 breast long & strong/25 free fast
      • #4:  50 free long & strong/25 fly fast
    • extra 30 seconds between rounds

• Cool-down-
  • 300 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

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

• Scull Set-
  • 8 x 25 (25 scull/25 pull) @ r=5

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

• Pace Set A-
  • 8 x 75 swim @ 1:30 or r=20
    • descend times 1-4, 5-8

• Pull Set-
  • 4 x 150 pull @ 2:45 or r=30
    • negative split

• Pace Set B-
  • 8 x 50 swim @ 1:00 or r=15
    • 25 DPS/25 build tempo

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 200 swim
  • 200 kick

• Pull Set-
  • 6 x 50 pull @ 1:10 or r=10
    • 25 breast/25 free

• Free Set-
  • 300 freestyle:  no breathing flags to wall

• Stroke Set A-
  • 12 x 50 @ 1:15 or r=15
    • 4 x through:
      • 25 scull with free kick/25 stroke
      • 50 stroke
      • 50 free

• Kick Set-
  • 300 kick:  every 3rd length fast!

• Stroke Set B-
  • 12 x 25 @ 45 or r=15
    • 4 x through:
      • 25 drill
      • 25 stroke
      • 25 free

• Cool-down-
  • 300 swim or pull

Total = 2500

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

Friday:  Speed

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

• Kick Set-
  • 2 x 50 kick @ 1:30 or r=20
    • 2 x 50 kick @ 1:20 or r=15
      • 2 x 50 kick @ 1:15 or r=10
        • 2 x 50 kick @ 1:05 or r=5

• Recovery Set-
  • 8 x 25 (25 scull with free kick/25 swim) @ r=5

• Main Set-
  • 2 x through:
    • 1 x 150 free @ 3:00 or r=30
      • moderate effort
    • 2 x 75 stroke @ 1:45 or r=30
      • 50 long & strong/25 fast
    • 3 x 50 free @ 1:00 or r=15
      • moderate effort
    • 6 x 25 stroke @ 45 or r=15
      • 25 build/25 fast
    • extra 30 seconds between rounds

• Cool-down-
  • 200: 25 scull/25 pull

Total = 2500

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November 10-14, 2014