Daily Archives: May 22, 2015

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Workouts off the beaten path: May 25-29, 2015

Workouts for May 25-29, 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
    • 200 swim
  • Warm-up Set-
    • 2 x through:
      • 2 x 25 kick @ r=10
      • 2 x 50 (25 drill/25 swim) @ r=10
      • 2 x 75 (25 scull with kick/25 drill/25 swim) @ r=20
  • Main Set-
    • 3 x 500 @ r=45
      • descend times 1-3
        • #1:  pull with buoy and band
        • #2:  pull with buoy
        • #3:  swim
  • Cool-down-
    • 100 easy

Total = 3000

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Tuesday:  Stroke

  • Warm-up-
    • 4 x (100 swim, 50 kick)
  • Pull Set-
    • 400 pull:  breathe 3/4/5/3 by 100’s
  • Drill Set-
    • 4 x 50 stroke drill @ r=10
  • Main Set-
    • 3 x 100 @ 2:00 or r=20
      • 25 stroke/75 free
    • 3 x 100 @ 2:10 or r=20
      • 50 stroke/50 free
    • 3 x 100 @ 2:20 or r=20
      • 75 stroke/25 free
    • 3 x 100 @ 2:30 or r=20
      • 100 stroke
  • Cool-down-
    • 100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 3 x (200 swim, 100 kick)
  • Warm-up Set-
    • 4 x 75 pull @ 1:30 or r=15
      • breathe 3/5/3 by 25’s
        • 4 x 50 pull @ 55 or r=10
          • breathe 3/5 by 25’s
            • 4 x 25 pull @ 30 or r=5
              • breathe 3/5 by 25’s
  • Main Set-
    • 4 x 150 swim @ 2:45 or r=30
      • descend times 1-4
        • 4 x 100 swim @ 1:45 or r=15
          • descend times 1-4
            • 4 x 50 swim @ 60 or r=15
              • same pace as 4th 100
                • 4 x 25 swim @ 30 or r=10
                  • all fast
  • Cool-down-
    • 200 choice

Total = 3000

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Thursday:  IM

  • Warm-up-
    • 400 swim
    • 100 kick:  backstroke
    • 100 drill:  IM
  • Warm-up Set-
    • 2 x 300 pull @ 4:45 or r=15
      • breathe 3/5/3 by 100’s
  • Main Set-
    • 8 x 75 swim @ 1:30 or r=20
      • 2 x through:
        • 25 fly/50 free
        • 25 back/50 free
        • 25 breast/50 free
        • 25 fly/25 back/25 breast
  • Speed Set-
    • 20 x 25 swim with fins @ 45 or r=20
      • 1/2 length fast underwater dolphin kick/1/2 length easy swim
  • Cool-down-
    • 200 choice

Total = 2500

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Friday:  Speed

  • Warm-up-
    • 400 swim
    • 200 kick
    • 2 x 75 (25 kick/25 drill/25 swim) @ r=15
    • 100 (25 scull with free kick/25 swim)
  • Speed Set A-
    • 1 x 150 swim (somewhat hard) @ 2:30 or r=20
  • Recovery Set-
    • 300 easy swim
  • Speed Set B-
    • 2 x 75 fast @ 1:30 or r=30
  • Recovery Set-
    • 300 easy swim
  • Speed Set C-
    • 2 x 50 fast @ 60 or r=20
  • Recovery Set-
    • 300 easy swim
  • Speed Set D-
    • 2 x 25 fast @ 40 or r=20
  • Cool-down-
    • 300 easy swim

Total = 2500

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May 25-29, 2015