Workouts for May 11-15, 2015

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

Monday:  Distance Freestyle/Pace

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

• Pull Set-
  • 8 x 50 pull @ 55 or r=10
    • breathe 5/3 on odd 50’s
    • breathe 3/5 on even 50’s

• Main Set-
  • 20 seconds rest between swims; keep heart rate at 120-140 BPM:
    • 25
      • 50
        • 100
          • 200
            • 400
          • 200
        • 100
      • 50
    • 25

• Kick Set-
  • 8 x 25 kick @ 45 or r=10
    • descend times 1-4, 5-8

• Speed Set-
  • 8 x 50 @ 1:00 or r=15
    • negative split

• Cool-down-
  • 150 easy swim

Total = 3000

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Tuesday:  Stroke

• Warm-up-
  • 4 x (25 swim/25 drill/25 kick)

• Warm-up Set-
  • 4 x 50 @ 1:10 or r=15
    • 25 kick/25 swim
  • 4 x 50 @ 1:10 or r=15
    • 25 drill/25 swim
  • 4 x 50 @ 1:10 or r=15
    • 25 scull with free kick/25 swim

• Main Set-
• 3 x through:
  • 1 x 50 drill @ 1:15 or r=20
    • stroke
    • round 1=fly, round 2=back, round 3=breast
  • 1 x 100 @ 2:15 or r=30
    • 25 stroke/25 free
    • round 1=fly, round 2=back, round 3=breast
  • 1 x 200 pull @ 3:30 or r=30
    • breathe 3/5/3/5 by 50’s
  • 1 x 100 @ 2:15 or r=30
    • 50 stroke/50 free
    • round 1=fly, round 2=back, round 3=breast
  • 1 x 50 @ 1:15 or r=20
    • stroke
    • round 1=fly, round 2=back, round 3=breast

• Cool-down-
  • 100 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 600 choice

• Main Set-
  • 1 x 400 pull @ 6:30 or r=30
    • breathe 3/5/3/5 by 100’s
  • 4 x 25 swim @ 40 or r=15
    • faster-than-normal tempo
  • 2 x 200 pull @ 3:20 or r=20
    • breathe 3/5/3/5 by 50’s
  • 4 x 25 swim @ 40 or r=15
    • faster-than-normal tempo
  • 4 x 100 pull @ 1:45 or r=15
    • breathe 3/5/3/5 by 25’s
  • 4 x 25 swim @ 40 or r=15
    • faster-than-normal tempo
  • 8 x 50 pull @ 55 or r=10
    • breathe 3/5 by 25’s
  • 4 x 25 swim @ 40 or r=15
    • faster-than-normal tempo

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

• Cool-down-
  • 200 swim

Total = 3000

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Thursday:  IM

• Warm-up-
  • 300 swim

• Warm-up Set-
  • 12 x 25 @ 45 or r=15
    • 25 stroke kick/25 stroke swim

• Main Set-
  • 1 x 100 pull @ 1:45 or r=15
    • breathe 3/5 by 25’s
  • 4 x 50 swim @ 1:10 or r=20
    • 25 breast/25 free
  • 1 x 200 pull @ 3:30 or r=30
    • breathe 3/5/3/5 by 50’s
  • 4 x 50 swim @ 1:10 or r=20
    • 25 back/25 breast
  • 1 x 300 pull @ 5:15 or r=45
    • breathe 3/5/3 by 100’s
  • 4 x 50 swim @ 1:10 or r=20
    • 25 fly/25 back
  • 1 x 400 pull @ 7:00 or r=60
    • breathe 3/5/3/5 by 100’s
  • 4 x 50 swim @ 1:10 or r=20
    • choice of strokes

• Cool-down-
  • 100 swim

Total = 2500

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Friday:  Speed

• Warm-up-
  • 200 swim
  • 4 x 50 (25 drill/25 swim) @ r=10
  • 8 x 25 (25 scull/25 pull) @ r=5

• Main Set-
  • 3 x through:
    • 2 x 25 kick @ 45 or r=10
      • fast feet!
    • 3 x 50 @ 1:15 or r=20
      • 25 drill/25 swim
    • 4 x 75 swim @ 1:45 or r=30
      • build each 75 to race pace

• The Details-
  • 4 x BTF’s:
    • B=breakout with 3 strokes fast
      • ~20 seconds rest
    • T=fast turn
      • ~20 seconds rest
    • F=fast finish
      • ~40 seconds rest

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

Total = 2500

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May 11-15, 2015