Workouts for July 6-10, 2015

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 200 swim

• Main Set-
  • 1 x 500 pull @ 8:00 or r=30
    • breathe 3/5/3/5/3 by 100’s
  • 2 x 250 swim @ 4:15 or r=30
    • negative split
  • 1 x 400 pull @ 6:30 or r=30
    • breathe 3/5/3/5 by 100’s
  • 2 x 200 swim @ 3:20 or r=20
    • negative split
  • 1 x 300 pull @ 5:00 or r=30
    • breathe 3/5/3 by 100’s
  • 2 x 150 swim @ 2:30 or r=15
    • negative split
  • 1 x 200 pull @ 3:30 or r=30
    • breathe 3/5 by 100’s
  • 2 x 100 swim @ 1:40 or r=10
    • negative split

• Cool-down-
  • 4 x 25 glide stroke @ r=5

Total = 3100

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Tuesday:  IM

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 16 x 25 @ 45 or r=15
    • 25 kick/25 drill
    • IM order

• Main Set-
  • 1 x 200 IM @ 4:00 or r=40
    • swim even lengths freestyle
  • 4 x 50 swim @ 1:10 or r=20
    • 25 fly/25 back
  • 1 x 200 IM @ 4:00 or r=40
    • swim as 2 x 100 IM’s
  • 4 x 50 swim @ 1:10 or r=20
    • 25 back/25 breast
  • 1 x 200 IM @ 4:00 or r=40
    • swim as regular 200 IM
  • 4 x 50 swim @ 1:10 or r=20
    • 25 breast/25 free

• Recovery Set-
  • 8 x 25 @ r=5
    • 25 scull/25 pull

• Cool-down-
  • 200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

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

• Warm-up Set-
  • 6 x 50 pull @ 55 or r=10
    • breathe 3/5/7 by 50’s

• Main Set-
  • 3 x through:
    • 1 x 200 swim @ 3:30 or r=30
      • moderate pace
    • 1 x 150 swim @ 2:45 or r=30
      • faster pace than 200
    • 1 x 100 swim @ 1:45 or r=15
      • faster pace than 150
    • 1 x 50 swim @ 1:30 or r=30
      • moderate pace

• Recovery Set-
  • 4 x (25 scull/25 glide stroke/25 pull)

• Speed Set-
  • 8 x 25 swim @ 45 or r=15
    • 25 easy/25 fast

• Cool-down-
  • 100 choice

Total = 3000

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Thursday:  IM

• Warm-up-
  • 500 choice

• Stroke Set A-
  • 10 x 50 stroke @ 1:10 or r=15
    • 25 drill/25 swim

• Main Set-
  • 3 x through (one stroke per round):
    • 2 x 75 @ 1:45 or r=20
      • 25 kick/25 drill/25 swim
    • 2 x 75 swim @ 1:45 or r=30
      • build

• Stroke Set B-
  • 10 x 50 swim @ 1:00 or r=10
    • 25 free/25 stroke

• Cool-down-
  • 100 choice

Total = 2500

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Friday:  Speed

• Warm-up-
  • 3 x (125 swim/75 drill)

• Warm-up Set-
  • 4 x through:
    • 1 x 50 @ 1:00 or r=15
      • 25 drill/25 swim
    • 4 x 25 swim @ 40 or r=10
      • build

• Speed Set A-
  • 8 x 50 swim @ 1:10 or r=20
    • odd 50’s:  DPS
    • even 50’s:  build by 12.5’s

• Speed Set B-
  • 4 x 3 x 25 swim @ 45 or r=20
    • #1:  DPS
    • #2:  @ 200 race pace, hold same # strokes
    • #3:  @ max speed, hold same # strokes

• Speed Set C-
  • 8 x 50 swim @ 1:10 or r=20
    • odd 50’s:  DPS
    • even 50’s:  build by 12.5’s

• Cool-down-
  • 200 swim

Total = 2500

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July 6-10, 2015