Workouts for August 3-7, 2015
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
- Warm-up-
- 500 choice
- Main Set-
- 600 pull @ 9:30 or r=30
- breathe 3/5/3/5 by 150’s
- 4 x 150 swim @ 2:30 or r=15
- descend times 1-4
- 400 pull 6:30 or r=30
- breathe 3/5/3/5 by 100’s
- 4 x 100 swim @ 1:40 or r=10
- descend times 1-4
- 200 pull @ 3:30 or r=30
- breathe 3/5/3/5 by 50’s
- 4 x 50 swim @ 50 or r=5
- descend times 1-4
- 600 pull @ 9:30 or r=30
- Cool-down-
- 100 choice
Total = 3000
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Tuesday: IM
- Warm-up-
- 400 swim
- Warm-up Set-
- 12 x 25 @ r=10
- 25 kick/25 drill/25 swim
- IM order
- 12 x 25 @ r=10
- IM Set A-
- 9 x 100 swim @ 2:00 or r=20
- 3 x through:
- 25 fly/75 free
- 25 free/25 back/50 free
- 50 free/25 breast/25 free
- 25 free/25 back/50 free
- 25 fly/75 free
- 3 x through:
- 9 x 100 swim @ 2:00 or r=20
- IM Set B-
- 4 x 200 @ 4:15 or r=30
- 25 fly/50 back/25 breast/50 free/50 kick
- 4 x 200 @ 4:15 or r=30
- Cool-down-
- 100 choice
Total = 2500
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Wednesday: Mid-Distance Freestyle/Pace
- Warm-up-
- 400 swim
- Warm-up Set A-
- 8 x 50 pull @ 55 or r=10
- breathe 3/5 by 25’s
- 8 x 50 pull @ 55 or r=10
- Warm-up Set B-
- 8 x 25 drill @ r=10
- 25 10-beat free/25 catch-up free
- 8 x 25 drill @ r=10
- Main Set-
- 2 x through:
- 250 swim @ 4:10 or r=25
- 200 swim @ 3:20 or r=20
- 150 swim @ 2:30 or r=15
- 100 swim @ 1:40 or r=10
- 50 swim @ 55 or r=10
- 100 swim @ 1:40 or r=10
- 150 swim @ 2:30 or r=15
- 200 swim @ 3:20 or r=20
- 250 swim @ 4:10 or r=25
- 2 x through:
- Kick Set-
- 300 kick: every 3rd length fast!
- Cool-down-
- 200 choice
Total = 3000
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Thursday: Stroke
- Warm-up-
- 300 swim
- 200 kick
- 200 pull
- Kick Set-
- 8 x 50 kick @ 1:30 or r=15
- negative split
- 8 x 50 kick @ 1:30 or r=15
- Drill Set-
- 8 x 25 drill @ 45 or r=10
- all “stroke”
- 8 x 25 drill @ 45 or r=10
- Stroke Set A-
- 8 x 50 @ 1:10 or r=20
- 25 drill/25 swim
- all “stroke”
- 8 x 50 @ 1:10 or r=20
- Pull Set-
- 400 pull: breathe 3/5/3/5 by 100’s
- Stroke Set B-
- 8 x 25 swim @ 40 or r=15
- all “stroke”
- 8 x 25 swim @ 40 or r=15
- Cool-down-
- 200 choice
Total = 2500
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Friday: Speed
- Warm-up-
- 300 swim
- 200 kick
- Warm-up Set-
- 8 x 25 swim @ r=10
- 25 DPS/25 build
- 8 x 25 swim @ r=10
- Main Set-
- 4 x 100 swim @ 2:00 or r=20-30
- 75 easy/25 fast
- 1 x 400 easy: swim or pull @ r=60
- 6 x 50 swim @ 1:00 or r=10-15
- 25 easy/25 fast
- 1 x 300 easy: swim or pull @ r=60
- 8 x 25 swim @ 30 or r=10
- 12.5 easy/12.5 fast
- 4 x 100 swim @ 2:00 or r=20-30
- Cool-down-
- 200 easy: swim or pull
Total = 2500
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