Workouts for June 8-12, 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
  • 200: 25 drill/25 swim

• Main Set-
  • 1 x 600 pull @ 9:40 or r=40
    • 4 x 150 swim @ 2:40 or r=20
      • 1 x 400 pull @ 6:30 or r=30
        • 4 x 100 swim @ 1:45 or r=15
          • 1 x 200 pull @ 3:20 or r=20
            • 4 x 50 swim @ 55 or r=10

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

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

• Warm-up Set-
  • 8 x 50 pull @ 55 or r=10
    • breathe 3/5 by 25’s

• Main Set-
  • 4 x through:
    • 4 x 25 swim @ 45 or r=15
      • 100 IM order
    • 100 IM @ 2:15 or r=30

• Kick Set A-
  • 300 kick

• Kick Set B-
  • 12 x 25 kick @ 45 or r=10
    • 3 of each stroke

• Cool-down-
  • 100 swim or pull

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 500 choice

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

• Main Set-
  • 20 x 75 @ 1:30 or r=20-30
    • 1-4 @ EN-1 pace
      • 5-8 @ EN-2 pace
        • 9-12 @ EN-3 pace
      • 13-16 @ EN-2 pace
    • 17-20 @ EN-1 pace

• Speed Set-
  • 20 x 25 @ 45 or r=15
    • 2 x 25:  ½ length underwater dolphin kick/½ length easy swim
    • 2 x 25:  DPS

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 300 swim

• Warm-up Set-
  • 100 pull @ 1:40 or r=10
    • 200 pull @ 3:20 or r=20
      • 300 pull @ 5:00 or r=30
    • 200 pull @ 3:20 or r=20
  • 100 pull @ 1:40 or r=10

• Main Set-
  • 4 x 25 “stroke” drill @ 45 or r=15
  • 1 x 50 swim @ 60 or r=10
    • 25 “stroke”/25 free
  • 4 x 25 “stroke” drill @ 45 or r=15
  • 1 x 100 swim @ 2:00 or r=20
    • 50 “stroke”/50 free
  • 4 x 25 “stroke” drill @ 45 or r=15
  • 1 x 150 swim @ 3:00 or r=30
    • 75 “stroke”/75 free
  • 4 x 25 “stroke” drill @ 45 or r=15
  • 1 x 200 swim @ 4:00 or r=40
    • 100 “stroke”/100 free

• Turns Set-
  • 8 x 25 swim from mid-pool @ 45

• Cool-down-
  • 200 choice

Total = 2500

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Friday:  Speed

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

• Warm-up Set-
  • 6 x 50 @ 1:00 or r=10
    • 25 drill/25 build

• Speed Set A-
  • 12 x 25 swim @ 45 or r=15
    • 3 x through:
      • 12.5 easy/12.5 fast
      • 12.5 fast/12.5 easy
      • 25 easy
      • 25 fast

• Speed Set B-
  • 12 x 50 @ 1:10 or r=20
    • 3 x through:
      • 25 easy/25 fast
      • 25 fast/25 easy
      • 50 easy
      • 50 fast

• Recovery Set-
  • 400 pull
  • 4 x 50 pull @ r=10

• Cool-down-
  • 100 swim

Total = 2500

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June 8-12, 2015