Workouts for July 27-31, 2015
*Sorry for the delay (again); I was working a championship meet (again)!*
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
- Warm-up-
- 300 swim
- 100 kick
- 200 (25 drill/25 swim)
- 100 kick
- Warm-up Set-
- 12 x 25 @ r=10
- 25 scull/25 pull
- 12 x 25 @ r=10
- Main Set-
- 2 x through:
- 1 x 300 pull @ 5:00 or r=30
- breathe 3/5/3 by 100’s
- 3 x 100 swim @ 1:45 or r=15
- descend times 1-3
- 6 x 50 swim @ 1:00 or r=15
- 25 DPS/25 build
- 1 x 300 pull @ 5:00 or r=30
- 2 x through:
- Cool-down-
- 200 swim
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
- Warm-up-
- 200 swim
- 200 (25 kick/25 swim)
- 200 (25 drill/25 swim)
- Kick Set-
- 6 x 50 kick @ 1:30 or r=15
- 2 fly, 2 back, 2 breast
- 6 x 50 kick @ 1:30 or r=15
- Pull Set-
- 600 pull: every 4th length breast pull
- IM Set A-
- 12 x 50 swim @ 1:05 or r=15
- Alternate:
- 25 fly/25 back
- 25 breast/25 free
- Alternate:
- 12 x 50 swim @ 1:05 or r=15
- IM Set B-
- 12 x 25 @ 40 or r=10
- 4 x through:
- 25 fly drill/25 fly swim
- 25 back drill/25 back swim
- 25 breast drill/25 breast swim
- 4 x through:
- 12 x 25 @ 40 or r=10
- Cool-down-
- 100 swim
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
- Warm-up-
- 200 swim
- 100 kick
- Warm-up Set-
- 12 x 25 @ r=5
- 25 scull/25 glide/25 pull
- 12 x 25 @ r=5
- Main Set-
- 3 x through:
- *Increase stroke tempo as distance gets shorter*
- 2 x 125 swim @ 2:20 or r=30
- moderate effort
- 2 x 100 swim @ 1:50 or r=20
- moderate-strong effort
- 2 x 75 swim @ 1:30 or r=20
- strong effort
- 2 x 50 swim @ 1:00 or r=15
- strong effort
- 2 x 25 swim @ 40 or r=10
- strong effort
- 2 x 125 swim @ 2:20 or r=30
- *Increase stroke tempo as distance gets shorter*
- 3 x through:
- Cool-down-
- 150 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
- Warm-up-
- 400 swim
- 200 (25 drill/25 swim)
- Warm-up Set-
- 8 x 50 pull @ 55 or r=10
- breathe 3/5 by 50’s
- 8 x 50 pull @ 55 or r=10
- Main Set-
- 4 x through (minimum 2 rounds stroke):
- 25 swim @ 40 or r=10
- 50 swim @ 1:05 or r=15
- 75 swim @ 1:30 or r=20
- 100 swim @ 2:10 or r=30
- 75 swim @ 1:30 or r=20
- 50 swim @ 1:05 or r=15
- 25 swim @ 40 or r=10
- 4 x through (minimum 2 rounds stroke):
- Race Pace Set-
- 6 x 50 free @ 1:00 or r=15
- 25 DPS/25 fast
- 6 x 50 free @ 1:00 or r=15
- Cool-down-
- 200 swim
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
- Warm-up-
- 600 swim
- Warm-up Set A-
- 8 x 25 @ r=10
- 25 drill/25 swim
- 8 x 25 @ r=10
- Warm-up Set B-
- 8 x 25 @ r=15
- 25 DPS/25 build
- 8 x 25 @ r=15
- Main Set-
- 8 x through:
- 25 fast @ 30 or r=10
- 50 easy @ 1:15 or r=30
- 8 x through:
- Recovery Set-
- 300 pull: breathe every 3rd stroke
- Speed Set-
- 12 x 25 swim @ 45 or r=20
- 25 easy/25 fast
- 12 x 25 swim @ 45 or r=20
- Cool-down-
- 300 choice
Total = 2500
+++++++++++++++++++++++++