Workouts for August 10-14, 2015

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 400 choice

• Main Set-
  • 3 x 300 swim or pull @ 5:00 or r=30
    • descend times 1-3
  • 3 x 200 swim or pull @ 3:15 or r=15
    • descend times 1-3
  • 3 x 150 swim or pull @ 2:30 or r=15
    • descend times 1-3
  • 3 x 100 swim or pull @ 1:40 or r=10
    • descend times 1-3
  • 3 x 50 swim or pull @ 55 or r=10
    • descend times 1-3

• Cool-down-
  • 200 choice

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 400 swim

• Warm-up Set A-
  • 8 x 50 @ r=15
    • 25 kick/25 drill
    • 2 each stroke

• Warm-up Set B-
  • 400 pull:  breathe 3/5/3/5 by 100’s

• Main Set-
  • 6 x through:
    • 4 x 25 swim @ 40 or r=10
      • 1 each stroke
    • 1 x 100 IM @ 2:20 or r=30

• Cool-down-
  • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

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

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

• Main Set-
  • 8 x 100 swim @ 1:45 or r=15
    • odd 100’s:  moderate effort
    • even 100’s:  descend times 2-4-6-8
  • 8 x 75 swim @ 1:20 or r=15
    • odd 75’s:  moderate effort
    • even 75’s:  descend times 2-4-6-8
  • 8 x 50 swim @ 1:00 or r=15
    • odd 50’s:  moderate effort
    • even 50’s:  descend times 2-4-6-8
  • 8 x 25 swim @ 40 or r=10
    • odd 25’s moderate effort
    • even 25’s:  descend times 2-4-6-8

• Cool-down-
  • 200 choice

Total = 3000

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

Thursday:  Stroke

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

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

• Main Set-
  • 3 x through:
    • 4 x 25 kick @ 45 or r=15
      • round 1=fly
      • round 2=back
      • round 3=breast
    • 4 x 50 @ 1:10 or r=15
      • 25 drill/25 swim
        • round 1=fly
        • round 2=back
        • round 3=breast
    • 1 x 300 pull @ 5:00 or r=30
      • breathe every 3rd stroke

Total = 2500

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

Friday:  Speed

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 10 x 25 (25 kick/25 build) @ r=10

• Main Set-
  • 5 x 50 swim @ 1:00 or r=10
    • swim hard enough to make interval
  • 1 x 50 swim (fast!) @ 1:00 or r=20
  • 4 x 50 swim @ 1:05 or r=10
    • swim hard enough to make interval
  • 2 x 50 swim (fast!) @ 1:05 or r=25
  • 3 x 50 swim @ 1:10 or r=10
    • swim hard enough to make interval
  • 3 x 50 swim (fast!) @ 1:10 or r=30
  • 2 x 50 swim @ 1:15 or r=10
    • swim hard enough to make interval
  • 4 x 50 swim (fast!) @ 1:15 or r=35
  • 1 x 50 swim @ 1:20 or r=10
    • swim hard enough to make interval
  • 5 x 50 swim (fast!) @ 1:20 or r=40

• Cool-down-
  • 10 x 25 (25 scull/25 pull) @ r=5

Total = 2500

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

August 10-14, 2015