Workouts for November 16-20, 2015

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 300 choice

• Warm-up Set-
  • 4 x 50 @ r=10
    • 25 drill/25 swim

• Main Set-
  • 4 x 100 pull @ 1:45 or r=15
    • descend times 1-4
      • 2 x 200 swim @ 3:30 or r=30
        • descend times 1-2
          • 1 x 400 pull @ 7:00 or r=60
            • negative split
  • 4 x 100 swim @ 1:45 or r=15
    • descend times 1-4
      • 2 x 200 pull @ 3:30 or r=30
        • descend times 1-2
          • 1 x 400 swim
            • negative split

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 600 choice

• Warm-up Set-
  • 2 x through (IM order):
    • 4 x 25 kick @ 45 or r=10
    • 4 x 50 swim @ 1:00 or r=15

• Stroke Set A-
  • 12 x 50 @ 1:10 or r=15
    • 4 x through:
      • 25 fly/25 back
      • 25 back/25 breast
      • 25 breast/25 free

• Stroke Set B-
  • 24 x 25 swim @ 45 or r=15
    • Alternate:
      • 4 x 25 IM order
      • 4 x 25 DPS (maximum distance per stroke)

• Cool-down-
  • 100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 200 kick
  • 4 x 50 (25 drill/25 swim) @ r=10
  • 4 x 25 (25 scull/25 pull) @ r=5
  • 4 x 25 build @ r=10

• Main Set-
  • 1 x 400 pull @ 7:00 or r=60
    • moderate pace, breathe every 3rd stroke
  • 4 x 100 swim @ 1:45 or r=15
    • descend times 1-4
      • 1 x 300 pull @ 5:00 or r=30
        • moderate pace, breathe every 3rd stroke
      • 3 x 100 swim @ 1:45 or r=15
        • faster pace than 4th 100
          • 1 x 200 pull @ 3:30 or r=30
            • moderate pace, breathe every 3rd stroke
          • 2 x 100 swim @ 1:45 or r=15
            • faster pace than 3 x 100
              • 1 x 100 pull @ 2:00 or r=30
                • moderate pace, breathe every 3rd stroke
              • 1 x 100 swim
                • fastest

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  IM

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

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

• Stroke Set A-
  • 8 x 75 @ 2:00 or r=15-30
    • Choose 1 or 2 strokes:
      • 75 kick
        • 50 kick/25 swim
          • 25 kick/50 swim
            • 75 swim
            • 75 swim
          • 50 swim/25 kick
        • 25 swim/50 kick
      • 75 kick

• Stroke Set B-
  • 8 x 50 swim @ 1:10 or r=15
    • 25 back/25 breast

• Stroke Set C-
  • 20 x 25 swim @ 30 or r=5
    • 100 IM order

• Cool-down-
  • 200 choice

Total = 2500

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Friday:  Speed

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

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

• Stroke Count Set A-
  • 12 x 50 swim:  2 x 50 @ 1:00, 1 x 50 @ 1:30
    • Each set is 3 x 50:
      • #1: relaxed pace, count # of strokes
      • #2: 200 race pace, maintain same # of strokes
      • #3: max. speed, maintain same # of strokes

• Pull Set-
  • 1 x 400 pull:  breathe 3/5/3/5 by 100’s

• Stroke Count Set B-
  • 12 x 25 swim @ 45 or r=15
    • Each set is 3 x 25:
      • #1: relaxed pace, count # of strokes
      • #2: 200 race pace, maintain same # of strokes
      • #3: max. speed, maintain same # of strokes

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

Total = 2500

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November 16-20, 2015