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Workouts off the beaten path: September 14-18, 2015

Workouts for September 14-18, 2015

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

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 choice
  • Main Set-
    • 1 x 500 free @ 8:20 or r=50
      • moderate pace
    • 2 x 250 free @ 4:10 or r=25
      • faster pace than 500
    • 4 x 25 @ 45 or r=20
      • faster pace than 250’s
    • 1 x 400 free @ 6:40 or r=40
      • moderate pace
    • 2 x 200 free @ 3:20 or r=20
      • faster pace than 400
    • 4 x 25 @ 45 or r=20
      • faster pace than 200’s
    • 1 x 300 free @ 5:00 or r=30
      • moderate pace
    • 2 x 150 free @ 2:30 or r=15
      • faster pace than 300
    • 4 x 25 @ 45 or r=20
      • faster pace than 150’s
  • Cool-down-
    • 100 choice

Total = 3000

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Tuesday:  IM

  • Warm-up-
    • 300 swim
    • 6 x 50 (25 kick/25 swim) @ r=10
  • IM Set A-
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:15 or r=20
      • 25 fly/25 back
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:15 or r=20
      • 25 back/25 breast
    • 1 x 200 IM @ 4:00 or r=30
    • 4 x 50 swim @ 1:15 or r=20
      • 25 breast/25 free
  • IM Set B-
    • 24 x 25 swim @ 40 or r=10-15
      • 25 free/25 IM order x 3
  • Cool-down-
    • 100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 choice
  • Main Set-
    • Swim as one continuous set:
      • 1 x 400 pull @ 7:00 or r=60
        • breathe 3/5/3/5 by 100’s
      • 4 x 50 kick @ 1:30 or r=15
        • descend times 1-4
      • 2 x 200 swim @ 3:30 or r=30
        • push 3rd 50 in each 200
      • 2 x 100 kick @ 3:00 or r=20
        • push 3rd 25 of each 100
      • 4 x 100 pull @ 1:45 or r=15
        • descend times 1-4
      • 1 x 200 kick @ 5:00 or r=30
        • push 3rd 50
      • 8 x 50 swim @ 55 or r=10
        • negative split
  • Speed Set-
    • 8 x 25 from center of pool @ 50
      • fast turns!
  • Cool-down-
    • 200 choice

Total = 3000

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

Thursday:  Stroke

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 8 x 50 @ 1:05 or r=15
      • 25 drill/25 swim
      • IM order
  • Main Set-
    • 4 x 100 swim @ 2:00 or r=15
      • 75 free/25 stroke
    • 30 seconds extra rest
    • 4 x 100 swim @ 2:15 or r=20
      • 50 free/50 stroke
    • 30 seconds extra rest
    • 4 x 100 swim @ 2:30 or r=30
      • 25 free/75 stroke
  • Cool-down-
    • 4 x (25 scull/25 glide stroke/25 pull)

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 200 swim
    • 200 kick
    • 200 pull
  • Warm-up Set-
    • 12 x 25 @ 40 or r=10
      • 25 ½ easy/½ fast
      • 25 ½ fast/½ easy
      • 25 easy
      • 25 fast
  • Main Set-
    • Effort increases with each set:
      • 2 x 150 swim @ 3:00 or r=45
        • moderate
        • 70% effort
      • 4 x 75 swim @ 1:45 or r=30
        • strong
        • 80% effort
      • 12 x 25 swim @ 45 or r=20
        • strong
        • 90% effort
  • Kick Set-
    • 4 x 50 kick @ 1:30 or r=15
      • negative split
  • Speed Set-
    • 12 x 25 @ 45 or r=15
      • 25 DPS/25 build/25 fast breakout
  • Cool-down-
    • 200 easy

Total = 2500

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September 14-18, 2015

What do you think?