Workouts for November 9-13, 2015
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
- Warm-up-
- 400 swim
- 200 kick
- Main Set-
- 1 x 400 pull @ 7:00 or r=60
- 4 x 100 swim @ 1:45 or r=15
- 1 x 300 pull @ 5:15 or r=45
- 4 x 75 swim @ 1:30 or r=15
- 1 x 200 pull @ 3:30 or r=30
- 4 x 50 swim @ 55 or r=10
- 1 x 100 pull @ 1:45 or r=15
- 4 x 25 swim @ 30 or r=10
- Speed Set-
- 12 x 25 swim @ 30 or r=10
- 25 easy/25 fast
- 12 x 25 swim @ 30 or r=10
- Cool-down-
- 100 choice
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
- Warm-up-
- 500 choice
- Warm-up Set-
- 2 x through:
- 4 x 25 fly kick @ 45 or r=10
- (1st 12.5 underwater)
- 2 x 50 choice kick @ 1:30 or r=15
- 4 x 25 fly kick @ 45 or r=10
- 2 x through:
- Main Set-
- 2 x through:
- 4 x 50 pull @ 1:00 or r=15
- breathe 3/5 by 25’s
- 4 x 50 drill @ 1:10 or r=15
- IM order
- 4 x 75 swim @ 1:45 or r=20 “DPS” = max. distance per stroke
- #1: 50 fly “DPS”/25 back “fast”
- #2: 50 back “DPS”/25 breast “fast”
- #3: 50 breast “DPS”/25 free “fast”
- #4: 50 free “DPS”/25 fly “fast”
- extra 30 seconds between rounds
- 4 x 50 pull @ 1:00 or r=15
- 2 x through:
- Cool-down-
- 200 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
- Warm-up-
- 200 swim
- 2 x 50 swim @ r=10
- 200 kick
- 2 x 50 kick @ r=10
- Warm-up Set-
- 12 x 25 @ r=5
- 25 scull/25 pull
- 12 x 25 @ r=5
- Main Set-
- 25 @ 30 or r=5
- 50 @ 50 or r=5
- 75 @ 1:20 or r=10
- 100 @ 1:40 or r=10
- 200 @ 3:20 or r=20
- 300 @ 5:00 or r=30
- 400 @ 6:40 or r=40
- 300 @ 5:00 or r=30
- 300 @ 5:00 or r=30
- 200 @ 3:20 or r=20
- 200 @ 3:20 or r=20
- 100 @ 1:40 or r=10
- 100 @ 1:40 or r=10
- 75 @ 1:20 or r=10
- 75 @ 1:20 or r=10
- 50 @ 50 or r=5
- 50 @ 50 or r=5
- 25 @ 30 or r=5
- 25 @ 30 or r=5
- Cool-down-
- 200: 25 scull with free kick/25 swim
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
- Warm-up-
- 400 swim
- Warm-up Set-
- 12 x 25 pull @ 30 or r=5
- Stroke Set A-
- Stroke #1 (choose one stroke):
- 4 x 100 @ 2:00 or r=15
- 50 stroke drill/50 free
- 4 x 50 kick @ 1:30 or r=10
- stroke #1
- 4 x 25 swim @ 40 or r=10
- stroke #1
- 4 x 100 @ 2:00 or r=15
- Stroke #1 (choose one stroke):
- Stroke Set B-
- Stroke #2 (choose another stroke):
- 4 x 100 @ 2:00 or r=15
- 50 stroke drill/50 free
- 4 x 50 kick @ 1:30 or r=10
- stroke #2
- 4 x 25 swim @ 40 or r=10
- stroke #2
- 4 x 100 @ 2:00 or r=15
- Stroke #2 (choose another stroke):
- Pull Set-
- 12 x 25 pull @ 30 or r=5
- Cool-down-
- 100 choice
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
- Warm-up-
- 300 swim
- 300 pull
- Warm-up Set A-
- 6 x 50 pull @ 55 or r=10
- breathe 3/5 by 25’s
- 6 x 50 pull @ 55 or r=10
- Warm-up Set B-
- 4 x 75 @ r=15
- 50 kick/25 swim DPS
- 4 x 75 @ r=15
- Speed/Pace Set-
- 800 swim:
- Swim this set without stopping (it is harder than it looks)
- 25 easy/25 fast
- 50 easy/50 fast
- 75 easy/75 fast
- 100 easy/100 fast
- 75 easy/75 fast
- 75 easy/75 fast
- 50 easy/50 fast
- 50 easy/50 fast
- 25 easy/25 fast
- 25 easy/25 fast
- Swim this set without stopping (it is harder than it looks)
- 800 swim:
- Speed Set-
- 12 x 25 swim @ 40 or r=15
- 25 easy/25 fast
- 12 x 25 swim @ 40 or r=15
- Cool-down-
- 200 choice
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 
Just want to say thanks for the continued great workouts that are posted here. The PDFs are helpful and laminate well when printed on double side; they make a nice and easy-to-read document when hanging out at the lane gutters! The distances are good for our use too…as we are a handful of quasi-Masters-type swimmers that all used to be on the same swim team back in high school. Now have a new taskmaster “coach” with your workouts. Thanks again from up here in Palmer, Alaska.
How lovely to hear from you, thanks for writing; it’s motivating to know a little about who I’m writing to/for. Hello to your masters group in Palmer, Alaska!