I apologize:  11 weeks became 16.  Here we go…

Workouts for April 6-10, 2015

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 100 kick

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

• Main Set-
  • 1 x 300 pull @ 5:00 or r=30
    • breathe 3/5/3 by 100’s
  • 2 x 150 swim @ 2:30 or r=15
    • 2nd 150 faster than 1st
  • 1 x 300 pull @ 5:00 or r=30
    • breathe 3/5/3 by 100’s
  • 3 x 100 swim @ 1:40 or r=10
    • descend times 1-3
  • 1 x 300 pull @ 5:00 or r=30
    • breathe 3/5/3 by 100’s
  • 6 x 50 swim @ 55 or r=10
    • descend times 1-3, 4-6
  • 1 x 300 pull @ 5:00 or r=30
    • breathe 3/5/3 by 100’s
  • 12 x 25 swim @ 30 or r=10
    • 100 IM order

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 400 reverse IM: drill
  • 4 x 100 (50 kick/50 swim) @ r=10
    • reverse IM order

• Warm-up Set-
  • 4 x 125 pull @ 2:10 or r=15
    • breathe 3/5/3/5/3 by 25’s

• Main Set-
  • 4 x 150 IM @ 3:00 or r=30
    • 75 fly/25 back/25 breast/25 free
      • 25 fly/75 back/25 breast/25 free
        • 25 fly/25 back/75 breast/25 free
          • 25 fly/25 back/25 breast/75 free

• Set B-
  • 4 x 125 swim @ 2:15 or r=20
    • push 2nd and 4th length of each 125

• Cool-down-
  • 100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 300 swim
  • 200 kick

• Pull Set-
  • 4 x 150 pull @ 2:30 or r=15
    • buoy, band
  • 4 x 100 pull @ 1:40 or r=10
    • buoy, band, paddles
  • 4 x 50 pull @ 50 or r=5
    • buoy, paddles

• Main Set-
  • 4 x 150 swim @ 2:45 or r=30
    • descend times 1-4
  • 4 x 100 swim @ 1:50 or r=20
    • descend times 1-4
  • 4 x 50 swim @ 55 or r=10
    • descend times 1-4

• Cool-down-
  • 100 choice

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 300 swim
  • 200 kick
  • 100 drill

• Warm-up Set A-
  • 12 x 25 kick @ 45 or r=10
    • 2 easy, 1 fast

• Warm-up Set B-
  • 12 x 25 drill @ 40 or r=10
    • IM order

• Main Set-
  • 10 x 100 swim @ 2:30 or r=30
    • Goal is to hold same time on all 100’s!
    • 2 x through:
      • 100 free
        • 75 free/25 stroke
          • 50 free/50 stroke
            • 25 free/75 stroke
              • 100 stroke
                • extra 30 seconds rest

• Cool-down-
  • 300 choice

Total = 2500

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Friday:  Speed

• Warm-up-
  • 200 swim
  • 8 x 25 drill @ r=10 (IM order)
  • 4 x 50 kick  @ r=10 (IM order)
  • 8 x 25 drill @ r=10 (IM order)
  • 200 swim

• Warm-up Set-
  • 6 x 50 pull @ 55 or r=10
    • breathe:  3/4/5 by 50’s

• Speed Set A-
  • 6 x 50 swim @ 1:10 or r=20
    • 50 “build”/50 hard effort/50 “DPS”

• Recovery Set-
  • 300 easy:  pull or swim w/ excellent streamlines!

• Speed Set B-
  • 4 x thru:
    • 1 x 50 kick @ 1:10 or r=10
    • 1 x 25 drill @ 40 or r=10
    • 1 x 25 max. speed @ 40 or r=20

• Cool-down-
  • 8 x 25 @ r=5 seconds
    • 25 scull with kick/25 swim

Total = 2500

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April 6-10-2015