Workouts for July 13-17, 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 choice

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

• Main Set-
  • 2nd repeat faster than 1st repeat:
    • 2 x 500 swim or pull @ 8:00 or r=30
      • 2 x 400 swim or pull @ 6:20 or r=20
        • 2 x 300 swim or pull @ 4:45 or r=15

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 400 swim

• Kick Set-
  • 10 x 50 kick @ 1:30 or r=15
    • 1 x 50 free
      • 2 x 50 breast
        • 3 x 50 back
          • 4 x 50 fly

• Pull Set-
  • 10 x 50 pull @ 1:10 or r=10
    • 25 breast/25 free

• Swim Set-
  • 10 x 100 IM @ 2:20 or r=30
    • choose one stroke each time to drop
    • choose one stroke each time to double-up

• Cool-down-
  • 100 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 400 swim
  • 8 x 50 (25 kick/25 swim) @ r=10

• Main Set-
  • Swim as one continuous set:
    • 4 x 100 pull @ 1:45 or r=15
      • 1 x 200 swim @ 3:30 or r=30
        • 3 x 100 pull @ 1:40 or r=10
          • 1 x 200 swim @ 3:30 or r=30
            • 2 x 100 pull @ 1:35 or r=5
              • 1 x 200 swim @ 3:30 or r=30
                • 1 x 100 pull

• Race Pace Set-
  • 8 x 50 swim @ 1:05 or r=20
    • 4 x thru:
      • 25 easy/25 fast
      • 25 fast/25 easy

• Cool-down-
  • 8 x 25 scull/swim @ r=5

Total = 3000

+++++++++++++++++++++++++

Thursday:  Stroke

• Warm-up-
  • 400 choice

• Main Set-
  • 1 x 400 pull @ 6:45 or r=45
    • breathe 3/5/3/5 by 100’s
  • 16 x 25 kick @ 45 or r=15
    • 2 x 25 stroke
    • 2 x 25 free
  • 2 x 200 swim @ 4:00 or r=30
    • 50 stroke/50 free/50 stroke/50 free
  • 8 x 50 kick @ 1:30 or r=20
    • 2 x 50 stroke
    • 2 x 50 free
  • 4 x 100 pull @ 2:00 or r=20
    • 50 stroke/50 free

• Cool-down-
  • 100 choice

Total = 2500

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Friday:  Speed

• Warm-up-
  • 200 swim
  • 200 choice

• Warm-up Set-
  • 20 x 25 @ r=15
    • 25 kick/25 drill

• Speed Set A-
  • 10 x 50 swim @ 1:30 or r=30
    • 25 build/25 fast

• Recovery-
  • 200 swim

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

• Recovery-
  • 200 swim

• Speed Set C-
  • 10 x 25 swim @ 45 or r=20
    • 25 build/25 fast

• Cool-down-
  • 200 choice

Total = 2500

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July 13-17, 2015