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Workouts off the beaten path: September 21-25, 2015

Workouts for September 21-25, 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:
    • 2 x 500 @ 7:45 or r=15
      • #1:  pull
      • #2:  pull with paddles
    • 4 x 250 @ 4:00 or r=15
      • #1:  pull
      • #2:  pull with paddles
      • #3:  swim
      • #4:  swim with paddles
  • Pace Set-
    • 10 x 50 swim @ 60 or r=15
      • 2 x 50 DPS
      • 2 x 50 push
      • 2 x 50 DPS
      • 2 x 50 push
      • 2 x 50 DPS
  • Cool-down-
    • 100 choice

Total = 3000

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Tuesday:  IM

  • Warm-up-
    • 3 x (100 swim, 100 kick)
  • Drill Set-
    • 12 x 50 drill @ 1:10 or r=10
      • 4 x 50 25 fly/25 back
      • 4 x 50 25 back/25 breast
      • 4 x 50 25 breast/25 free
  • IM Set A-
    • 6 x 75 swim @ 1:45 or r=20
      • 2 x through:
        • 50 fly/25 back
        • 50 back/25 breast
        • 50 breast/25 free
  • Pull Set-
    • 450 pull:  breathe 3/5/3/5/3/5/3/5/3 by 50’s
  • IM Set B-
    • 6 x 50 swim @ 1:05 or r=15
      • 2 x through:
        • 25 fly/25 back
        • 25 back/25 breast
        • 25 breast/25 free
  • Cool-down-
    • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
  • Pull Set A-
    • 4 x 100 pull @ 1:45 or r=15
      • negative split
  • Kick Set-
    • 400 kick:  every 3rd length fast!
  • Pace Set A-
    • 8 x 50 swim @ 60 or r=15
      • negative split
  • Pace Set B-
    • 16 x 25 swim @ 40 or r=20
      • 25 easy/25 fast
  • Pull Set B-
    • 400 pull:  breathe 3/5/7/3 by 100’s
  • Pace Set C-
    • 8 x 50 swim @ 60 or r=15
      • descend times 1-4, 5-8
  • Cool-down-
    • 200 choice

Total = 3000

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Thursday:  Stroke

  • Warm-up-
    • 400 choice
  • Warm-up Set-
    • 8 x 50 pull @ 1:10 or r=10
      • 25 breast/25 free
  • Main Set-
    • 1 x 300 swim @ 5:30 or r=30
      • 100 stroke/200 free
    • 2 x 150 swim @ 3:00 or r=20
      • 50 stroke/50 free/50 stroke
    • 3 x 100 @ 2:10 or r=20
      • 50 stroke kick/50 stroke
    • 6 x 50 @ 1:10 or r=10
      • 25 stroke drill/25 stroke
  • Drill Set-
    • 12 x 25 @ 45 or r=15
      • 25 kick/25 drill/25 swim
      • each round 1 stroke
  • Cool-down-
    • 200 choice

Total = 2500

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

Friday:  Speed

  • Warm-up-
    • 400 swim
    • 8 x 25 (25 scull/25 pull) @ r=5
  • Main Set-
    • 2 x through:
      • 2 x 25 kick @ 45 or r=10
      • 2 x 25 drill @ 45 or r=15
      • 2 x 50 swim @ 1:00 or r=15
        • negative split
      • 1 x 200 pull 3:30 or r=30
        • breathe 3/5/3/5 by 50’s
      • 4 x 75 swim @ 1:30 or r=15
        • descend times 1-4
      • extra 30 seconds rest
  • Speed Set-
    • 4 x 50 “cat and mouse”
      • think of a mountain stage in the Tour de France,
        3 riders are way out in front and are on the steepest part of the climb, they have almost stopped riding and are waiting for someone to make a move
      • ideally there are at least 4 swimmers, one of you is the “mouse” the rest of you are the “cats”
      • the mouse sets the pace for the 50; swim slow so that everyone can stay in a line
      • the cats are not allowed to be ahead of the mouse (until the mouse begins sprinting)
      • at some point during the 50 the mouse sprints for home
      • when the mouse begins sprinting the cats try to catch it
  • Cool-down-
    • 300 choice

Total = 2500

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September 21-25, 2015

What do you think?