Workouts for September 28-October 2, 2015

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

Monday:  Distance Freestyle/Pace

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

• Main Set-
  • 2nd repeat faster than 1st in each set:
    • 2 x 400 @ 7:00 or r=40
      • 2 x 300 @ 5:15 or r=30
        • 2 x 200 @ 3:30 or r=20
          • 2 x 100 @ 1:45 or r=15
            • 2 x 50 @ 1:00 or r=15

• Cool-down-
  • 12 x 25 @ r=5
    • 25 scull/25 glide stroke/25 pull

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 8 x 50 pull @ 55
    • breathe 3/5 by 25’s

• IM Set A-
  • 4 x through (Milt Nelms’ Axes Swim):
    • 25 back
      • 25 fly
        • 25 back
          • 25 breast
            • 25 free
            • 25 free
            • 25 free

• IM Set B-
  • 4 x through:
    • 1 x 50 swim (200 IM order) @ 1:10
    • 1 x 100 IM @ 2:00

• Cool-down-
  • 12 x 25 @ r=5
    • 25 scull with kick/25 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

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

• Warm-up Set-
  • 6 x 50 pull @ 55 or r=10
    • breathe 3/5/3/5/3/5 by 50’s

• Main Set-
  • 3 x through:
    • 1 x 200 swim (moderate pace) @ 3:30 or r=30
    • 1 x 150 swim (faster pace) @ 2:45 or r=30
    • 1 x 100 swim (faster pace) @ 1:45 or r=15
    • 1 x 50 “stroke” (moderate pace) @ 1:30 or r=30

• Recovery Set-
  • 4 x (25 scull/25 glide stroke/25 pull)

• Race Pace Set-
  • 8 x 25 swim @ 45 or r=15
    • 25 easy/25 fast

• Cool-down-
  • 100 choice

Total = 3000

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

Thursday:  Stroke

• Warm-up-
  • 400 swim

• Kick Set-
  • 10 x 50 kick @ 1:30 or r=15
    • choose one stroke for each set of 5 x 50

• Drill Set A-
  • 10 x 25 @ 45 or r=10
    • 25 stroke drill/25 stroke swim

• Main Stroke Set-
  • 10 x 50 @ 1:15 or r=20
    • 25 stroke drill/25 stroke swim
    • count # strokes per length
      • goals:
        • back/free = less than 20 (count each arm)
        • breast/fly = less than 12

• Pull Set-
  • 500 pull:  breathe 3/5/3/5/3 by 100’s

• Drill Set B-
  • 10 x 25 @ 45 or r=10
    • 25 stroke drill/25 stroke swim

• Cool-down-
  • 100 swim

Total = 2500

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

Friday:  Speed

• Warm-up-
  • 300 swim
  • 6 x 50 pull @ r=10

• Warm-up Set-
  • 12 x 25 @ 40 or r=10
    • 25 drill/25 build

• Speed Set A-
  • 8 x 50 swim @ 1:15 or r=30
    • fastest possible average
    • or descend times 1-4, 5-8 (keep range of seconds to 6)

• Recovery Set-
  • 400 pull:  breathe 3/5/3/optional by 100’s

• Speed Set B-
  • 8 x 25 swim @ 50 or r=30
    • fastest possible average

• Kick Set-
  • 400 kick:  every 3rd length fast!

• Cool-down-
  • 8 x 25 scull with freestyle kick @ r=5

Total = 2500

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

September 28-October 2, 2015