Workouts for December 1-5, 2014

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 500 choice

• Main Set-
  • 1 x 500 swim or pull @ 8:20 or r=50
    • moderate pace
  • 2 x 250 swim or pull @ 4:10 or r=25
    • at faster pace than 500
  • 1 x 400 swim or pull @ 6:40 or r=40
    • moderate pace
  • 2 x 200 swim or pull @ 3:20 or r=20
    • at faster pace than 400
  • 1 x 300 swim or pull @ 5:00 or r=30
    • moderate pace
  • 2 x 150 swim or pull @ 2:30 or r=15
    • at faster pace than 300

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

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

• Main Set-
  • 4 x 50 swim @ 1:10 or r=20
    • 1 each stroke
  • 3 x 100 (25 drill/25 swim) @ 2:10 or r=20
    • #1:  50 fly/50 back
    • #2:  50 back/50 breast
    • #3:  50 breast/50 free
  • 2 x 150 swim @ 3:10 or r=30
    • #1:  50 fly/50 back/50 breast
    • #2:  50 back/50 breast/50 free
  • 1 x 200 IM @ 4:10 or r=40
  • 2 x 150 swim @ 3:10 or r=30
    • #1:  50 fly/50 back/50 breast
    • #2:  50 back/50 breast/50 free
  • 3 x 100 (25 drill/25 swim) @ 2:10 or r=20
    • #1:  50 fly/50 back
    • #2:  50 back/50 breast
    • #3:  50 breast/50 free
  • 4 x 50 swim @ 1:10 or r=20
    • 1 each stroke

• Cool-down-
  • 100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 400 swim

• Warm-up Set-
  • 4 x 25 (25 scull/25 pull) @ r=5

• Main Set-
  • 2 x through (1st round = pull, 2nd round = swim):
    • 1 x 300 @ 5:00 or r=30
      • moderate pace
    • 2 x 150 @ 2:40 or r=20
      • at faster pace than 300
    • 3 x 100 @ 1:45 or r=15
      • at faster pace than 150’s
    • 4 x 75 @ 1:20 or r=10
      • at faster pace than 100’s
    • extra 60 seconds rest between sets!

• Cool-down-
  • 100 choice

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 400 choice

• Warm-up Set-
  • 6 x 50 swim @ 1:05 or r=15
    • 25 DPS/25 build

• Main Set-
  • Choose 1 or 2 strokes for this set:
    • 8 x 25 kick @ 50 or r=10
    • 4 x 50 swim @ 1:10 or r=15
    • 2 x 100 (25 drill/25 swim) @ 2:10 or r=20
    • 1 x 200 swim @ 4:10 or r=30
    • 1 x 200 (25 drill/25 swim) @ 4:10 or r=30
    • 2 x 100 swim @ 2:10 or r=20
    • 4 x 50 kick @ 1:30 or r=15
    • 8 x 25 swim @ 50 or r=10

• Cool-down-
  • 200 choice

Total = 2500

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Friday:  Speed

• Warm-up-
  • 400 choice

• Main Set-
  • 2 x through:
    • 8 x 25 swim @ r=10
      • build
    • 4 x 50 swim @ 1:00 or r=15
      • 1 easy/1 fast
    • 1 x 100 swim @ 2:00 or r=30
      • all fast
    • 4 x 50 swim @ 1:00 or r=15
      • 1 easy/1 fast
    • 8 x 25 swim @ r=10
      • build
    • 100 swim @ 3:00 or r=60
      • all easy

• Cool-down-
  • 100 choice

Total = 2500

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December 1-5, 2014