Workouts for October 19-23, 2015
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
- Warm-up-
- 200 swim
- 4 x 75 @ r=10
- 25 scull with free kick/25 drill/25 swim
- 4 x 50 kick @ r=10
- Warm-up Set-
- 8 x 50 pull @ 55 or r=10
- breathe 3/5 by 25’s
- 8 x 50 pull @ 55 or r=10
- Main Set-
- 2 x through:
- 1 x 400 swim @ 6:30 or r=30
- negative split
- 1 x 300 swim @ 4:45 or r=15
- negative split
- 1 x 200 swim @ 3:15 or r=15
- negative split
- 1 x 200 swim @ 3:15 or r=15
- negative split
- 1 x 300 swim @ 4:45 or r=15
- negative split
- 1 x 400 swim @ 6:30 or r=30
- 2 x through:
- Cool-down-
- 200: 25 glide stroke/25 pull
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
- Warm-up-
- 400 swim
- Warm-up Set-
- 12 x 50 @ 1:00 or r=10
- odd 50’s: 25 10-beat free/25 free
- even 50’s: 25 human stroke or long dog/25 free
- 12 x 50 @ 1:00 or r=10
- IM Set A-
- 16 x 25 drill @ 40 or r=10
- 200 IM order
- 16 x 25 drill @ 40 or r=10
- IM Set B-
- 12 x 50 swim @ 1:10 or r=20
- 4 x through:
- 25 fly/25 back
- 25 back/25 breast
- 25 breast/25 free
- 4 x through:
- 12 x 50 swim @ 1:10 or r=20
- IM Set C-
- 400 IM kick: negative split each 100
- Cool-down-
- 100 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
- Warm-up-
- 200 swim
- 100 kick
- 200 pull
- Warm-up Set-
- 4 x 75 pull @ 1:30 or r=15
- breathe 3/5/3 by 25’s
- 4 x 75 pull @ 1:30 or r=15
- Main Set-
- 2 x through:
- 4 x 150 @ 2:45 or r=30
- descend times 1-4
- 4 x 50 @ 1:00 or r=15
- hold same pace as last 150
- 4 x 25 @ 30 or r=10
- all fast!
- 1 x 100 @ 3:00
- easy
- 4 x 150 @ 2:45 or r=30
- 2 x through:
- Cool-down-
- 200 swim
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
- Warm-up-
- 200 swim
- 200 kick
- 200 pull
- Warm-up Set-
- 12 x 50 @ 1:10 or r=15
- 25 drill/25 swim
- 12 x 50 @ 1:10 or r=15
- Main Set-
- 3 x through (choose one stroke each round):
- 1 x 200 swim @ 4:20 or r=30
- 50 kick/50 swim/50 kick/50 swim
- 8 x 25 swim @ 40 or r=10
- descend times 1-4, 5-8
- 1 x 200 swim @ 4:20 or r=30
- 3 x through (choose one stroke each round):
- Cool-down-
- 4 x 25 @ r=10
- 25 scull/25 pull
- 4 x 25 @ r=10
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
- Warm-up-
- 300 swim
- 200 kick: IM
- 100 drill: IM
- Warm-up Set-
- 8 x 50 pull @ 55 or r=10
- breathe 3/5 by 25’s
- 8 x 50 pull @ 55 or r=10
- Speed Set A-
- 8 x 75 swim @ 1:45 or r=30
- choose 1 or 2 strokes
- same stroke for each set of 4 x 75
- descend times 1-4, 5-8
- 8 x 75 swim @ 1:45 or r=30
- Recovery-
- 100 swim
- Speed Set B-
- 8 x 50 swim @ 1:15 or r=30
- choose 1 or 2 strokes
- same stroke for each set of 4 x 50
- descend times 1-4, 5-8
- 8 x 50 swim @ 1:15 or r=30
- Recovery-
- 100 swim
- Speed Set C-
- 8 x 25 swim @ 40 or r=15
- same stroke for each set of 4 x 25
- choose 1 or 2 strokes
- descend times 1-4, 5-8
- 8 x 25 swim @ 40 or r=15
- Cool-down-
- 100 choice
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 
Thank you for the workouts. Could you please tell me what you mean by “10-beat” free and long dog? Thanks!
Hi Peggy, thanks for your question! If you go to the “workout terminology” page and click on “drills” you will find a description of 10-beat free and long dog free.
Thank you!