Workouts for October 5-9, 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 kick
  • 200 pull

• Main Set-
  • Swim or pull this set.
  • Build your pace on the way up.
  • Maintain your pace, or continue to build, on the way down.
    • 100 @ 1:40 or r=10
      • 200 @ 3:20 or r=20
        • 400 @ 6:40 or r=40
          • 800 @ 13:20 or r=100
        • 400 @ 6:40 or r=40
      • 200 @ 3:20 or r=20
    • 100 @ 1:40 or r=10

• Cool-down-
  • 8 x 25 (25 scull with kick/25 swim) @ r=5

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 200 swim
  • 8 x 25 kick @ r=5
    • 2 each stroke
  • 4 x 50 kick @ r=10
    • 1 each stroke

• Warm-up Set-
  • 12 x 25 @ 45
    • 2 x 25 drill/1 x 25 swim
    • IM order

• Main Set-
  • 1 x 200 pull @ 4:00
    • moderate pace, breathe every 3rd stroke
  • 1 x 300 back@ 6:30
    • 3 x (50 kick/50 swim)
  • 1 x 200 pull @ 4:00
    • moderate pace, breathe every 3rd stroke
  • 2 x 150 breast @ 3:30
    • 50 drill/50 swim/50 drill
  • 1 x 200 pull @ 4:00
    • moderate pace, breathe every 3rd stroke
  • 12 x 25 fly @ 45
    • 25 drill/25 swim

• Cool-down-
  • 100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 400 choice

• Warm-up Set-
  • 12 x 50 pull @ 55 or r=10
    • breathe 3/5 by 25’s

• Main Set-
  • 3 x 300 swim @ 5:15 or r=30
    • descend times 1-3
      • 3 x 200 swim @ 3:30 or r=20
        • descend times 1-3
          • 3 x 100 swim @ 1:45 or r=15
            • descend times 1-3

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  Stroke

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

• Warm-up Set-
  • 8 x 25 drill @ r=10
    • 2 of each stroke

• Main Set-
  • 3 x through (one stroke per round):
    • 1 x 75 kick @ 1:45 or r=15
      • 1 x (50 kick/25 swim) @ 1:45 or r=15
        • 1 x (25 kick/50 swim) @ 1:45 or r=15
          • 1 x 75 swim @ 1:45 or r=20

• Pull Set-
  • 6 x 50 pull @ 1:10 or r=15
    • 25 breast/25 free

• IM Set-
  • 12 x 25 swim @ 45 or r=15
    • 100 IM order

• Cool-down-
  • 200 choice

Total = 2500

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Friday:  Speed

• Warm-up-
  • 500 swim

• Warm-up Set-
  • 4 x 75 @ 1:45 or r=15
    • 25 kick/25 drill/25 swim

• Main Set-
  • 1 x 100 swim @ 2:00 or r=30
    • 70% effort
      • 4 x 25 swim @ 30 or r=5
        • 90% effort
          • 1 x 200 swim @ 4:00 or r=45
            • 70% effort
              • 4 x 25 swim @ 35 or r=10
                • 90% effort
                  • 1 x 400 pull @ 7:30 or r=60
                    • 70% effort
              • 4 x 25 swim @ 40 or r=15
                • 90% effort
          • 1 x 200 swim @ 4:00 or r=45
            • 70% effort
      • 4 x 25 swim @ 45 or r=20
        • 90% effort
    • 1 x 100 swim @ 2:00 or r=30
      • 70% effort

• Cool-down-
  • 4 x (25 scull/25 glide stroke/25 pull)

Total = 2500

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October 5-9, 2015