Workouts for June 15-19, 2015

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

Monday:  Distance Freestyle/Pace

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

• Main Set-
  • Increase speed as swims get shorter:
    • 1 x 400 freestyle @ 6:30 or r=30
      • 2 x 200 freestyle @ 3:20 or r=20
        • 4 x 100 freestyle @ 1:45 or r=15
          • 8 x 50 freestyle @ 55 or r=10

• Drill Set-
  • 20 x 25 @ 40 or r=15
    • 25 drill/25 swim
    • 2 x thru the following drills:
      • 10-beat free
      • 10-beat free with top scull
      • catch-up free
      • human stroke free (“long dog” free)
      • corkscrew (4 strokes free, 5 strokes back)

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 400 swim
  • 4 x 25 swim @ r=10
    • build each 25

• Pull Set A-
  • 400 pull:  breathe every 3rd stroke

• Stroke Set A-
  • 4 x 100 kick @ 2:30 or r=15
    • #1:  50 fly/50 back
    • #2:  50 back/50 breast
    • #3:  50 breast/50 free
    • #4:  100 IM

• Pull Set B-
  • 400 pull:  breathe 3/4/5/choice by 100’s

• Stroke Set B-
  • 12 x 50 swim @ 1:10 or r=20
    • 4 x through:
      • 25 fly/25 back
      • 25 back/25 breast
      • 25 breast/25 free

• Cool-down-
  • 100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 300 swim
  • 6 x 50 @ r=10
    • 25 drill/25 swim

• Main Set-
  • 3 x through:
    • 1 x 200 pull @ 3:30 or r=30
      • moderate pace
    • 4 x 50 swim @ 1:00 or r=20
      • at 400 race pace + 2 seconds
    • 4 x 25 swim @ 30 or r=10
      • at 400 race pace
    • extra 30 seconds rest

• Speed Set-
  • 12 x 50 swim @ 1:10 or r=20
    • fast in and out of turns!
    • fast finish!

• Cool-down-
  • 300 swim

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 500 swim

• Speed Set A-
  • 10 x 25 @ 45 or r=15
    • 1st ½ length: underwater dolphin kick
    • 2nd ½ length: easy free

• Pull Set A-
  • 250 pull:  breathe 3/4/5/4/3 by 50’s

• Stroke Set-
  • 30 x 25 swim @ 40 or r=15
    • 25 stroke/25 free

• Pull Set B-
  • 250 pull:  breathe 3/5/3/5/3 by 50’s

• Speed Set B-
  • 10 x 25 @ 50 or r=20
    • 1st ½ length: underwater dolphin kick
    • 2nd ½ length: easy free

• Cool-down-
  • 250 swim

Total = 2500

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Friday:  Speed

• Warm-up-
  • 200 free
  • stretch for 2 minutes
  • 200 swim (mix of strokes)
  • stretch for 2 minutes
  • 200 kick
  • stretch for 2 minutes

• Warm-up Set-
  • 8 x 25 @ 40 or r=10
    • 25 drill/25 swim

• Speed Set A-
  • 3 x 150 free @ 3:00 or r=45
    • last 50 fast
    • middle 50 fast
    • first 50 fast
  • 6 x 50 stroke @ 1:15 or r=20
    • descend times 1-3, 4-6
  • 3 x 150 free @ 3:00 or r=45
    • first 50 fast
    • middle 50 fast
    • last 50 fast

• Speed Set B-
  • 12 x 25 swim @ 45 or r=20
    • 25 easy/25 fast

• Cool-down-
  • 200 swim

Total = 2500

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June 15-19, 2015