Workouts for July 20-24, 2015

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 4 x (100 swim, 50 kick)

• Warm-up Set-
  • 4 x 50 @ 1:00 or r=10
    • 25 10-beat free/25 swim
  • 4 x 50 @ 1:00 or r=10
    • 25 human stroke (long dog)/25 swim
  • 4 x 50 @ 1:00 or r=10
    • 25 catch-up free/25 swim

• Main Set-
  • The Davis Mile, broken 1650
    • Subtract 2 ½ minutes for total time:
      • 275 swim (11 lengths) @ 20 seconds rest
      • 250 swim (10 lengths) @ 20 seconds rest
      • 225 swim (9 lengths) @ 20 seconds rest
      • 200 swim (8 lengths) @ 15 seconds rest
        • 175 swim (7 lengths) @ 15 seconds rest
        • 150 swim (6 lengths) @ 15 seconds rest
        • 125 swim (5 lengths) @ 15 seconds rest
          • 100 swim (4 lengths) @ 10 seconds rest
          • 75 swim (3 lengths) @ 10 seconds rest
          • 50 swim (2 lengths) @ 10 seconds rest
            • 25 swim (1 length)

• Cool-down-
  • 150 choice

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 400 swim
  • 4 x 50 kick @ r=10
    • 1 of each stroke

• Main Set-
  • 2 x through:
    • 4 x 25 fly @ 45 or r=15
      • 25 drill/25 swim
    • 2 x 100 swim @ 2:15 or r=30
      • 25 fly/75 free
    • 4 x 25 back @ 45 or r=15
      • 25 drill/25 swim
    • 2 x 100 swim @ 2:15 or r=30
      • 25 free/25 back/50 free
    • 4 x 25 breast @ 45 or r=15
      • 25 drill/25 swim
    • 2 x 100 swim @ 2:15 or r=30
      • 50 free/25 breast/25 free

• Cool-down-
  • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 2 x 100 (25 drill/25 swim) @ r=15
  • 4 x 50 kick @ r=10
  • 8 x 25 (25 scull/25 pull) @ r=5

• Main Set-
  • 1 x 300 pull @ 5:00 or r=30
    • moderate pace, breathe every 3rd stroke
  • 2 x 150 swim @ 2:35 or r=20
    • negative split each 150
  • 4 x 75 swim @ 1:25 or r=15
    • descend times 1-4
  • 6 x 50 swim @ 55 or r=10
    • descend times 1-3, 4-6
  • 4 x 75 swim @ 1:25 or r=15
    • descend times 1-4
  • 2 x 150 swim @ 2:35 or r=20
    • negative split each 150
  • 1 x 300 pull @ 5:00 or r=30
    • moderate pace, breathe every 3rd stroke

• Cool-down-
  • 100 choice

Total = 3000

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

Thursday:  IM

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

• Warm-up Set-
  • 8 x 75 pull @ 1:20 or r=10
    • breathe 3/5/3 by 25’s

• Main Set-
  • 12 x 25 stroke @ 45 or r=15
  • 200 (25 drill/25 swim) @ 4:00 or r=20
    • mix of strokes
  • 8 x 25 stroke @ 40 or r=10
  • 200 (25 drill/25 swim) @ 4:00 or r=20
    • mix of strokes
  • 4 x 25 stroke @ 35 or r=5
  • 200 (25 drill/25 swim)
    • mix of strokes

• Cool-down-
  • 100 choice

Total = 2500

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

Friday:  Speed

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

• Warm-up Set-
  • 8 x 50 @ r=10
    • 25 kick/25 swim
    • 25 drill/25 swim

• Main Set-
  • 3 x through:
    • 4 x 50 swim @ r=10
      • #1=25 easy/25 fast
      • #2=25 fast/25 easy
      • #3=50 easy
      • #4=50 fast (90%)
    • 2 x 50 swim (fast, 95%) @ r=30
    • 1 x 100 swim (build) @ r=10
    • 1 x 50 swim (easy) @ r=60

• Cool-down-
  • 150 choice

Total = 2500

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

July 20-24, 2015