Workouts for November 23-27, 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 50 pull @ r=5
  • 8 x 25 kick @ r=5

• Warm-up Set-
  • 4 x 75 pull @ 1:30 or r=15
    • breathe 3/5/3 by 25’s

• Main Set-
  • Descend times 1-2 for each distance:
    • 2 x 400 @ 6:40 or r=40
      • 2 x 300 @ 5:00 or r=30
        • 2 x 200 @ 3:20 or r=20
          • 2 x 100 @ 1:40 or r=10

• Cool-down-
  • 100 swim

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 400 swim

• IM Set A-
  • 4 x thru (1 round each stroke, reverse IM order):
    • 2 x 25 kick @ 45 or r=15
    • 2 x 50 @ 1:15 or r=15
      • 25 drill/25 swim
    • 1 x 100 swim @ 2:15 or r=30
      • round 1:  25 fly/25 free/25 fly/25 free
      • round 2:  25 back/25 free/25 back/25 free
      • round 3:  25 breast/25 free/25 breast/25 free
      • round 4:  100 IM
    • 1 x 100 pull @ 1:45 or r=15
      • breathe 3/5 by 25’s
    • extra 30 seconds rest between rounds

• IM Set B-
  • 12 x 50 swim @ 1:10 or r=15
    • 4 x thru:
      • 25 fly/25 back
      • 25 back/25 breast
      • 25 breast/25 free

• Cool-down-
  • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 300 swim

• Warm-up Set-
  • 8 x 25 scull with freestyle kick @ r=5

• Main Set-
  • Swim as one continuous set:
    • 1 x 300 pull @ 5:00 or r=30
      • 2 x 150 swim @ 2:45 or r=20
        • 4 x 75 kick @ 1:45 or r=15
          • 6 x 50 swim @ 1:00 or r=15
        • 4 x 75 kick @ 1:45 or r=15
      • 2 x 150 swim @ 2:45 or r=20
    • 1 x 300 pull

• Drill Set-
  • 8 x 25 drill @ 45 or r=15
    • 25 10-beat free/25 DPS

• Cool-down-
  • 200 swim

Total = 3000

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

Thursday:  Stroke

• Warm-up-
  • 300 swim
  • 6 x 50 @ r=10
    • 25 kick/25 swim

• Stroke Set A:
  • 24 x 25 swim @ 40 or r=10-15
    • alternate:  25 stroke/25 free

• Stroke Set B:
  • 2 x thru:
    • 1 x 200 swim @ 3:40 or r=30
      • odd 50’s stroke
    • 4 x 50 swim @ 1:10 or r=15
      • even 50’s stroke
    • 8 x 25 swim @ 40 or r=10
      • all stroke

• Cool-down-
  • 100 choice

Total = 2500

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

Friday:  Speed

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

• Warm-up Set-
  • 8 x 50 @ r=10
    • 1-4:  25 kick/25 swim
    • 5-8:  25 drill/25 swim

• Speed Set A-
  • 3 x 200 swim @ 4:00 or r=60
    • #1:  straight 200
    • #2:  broken 15 seconds at 100
    • #3:  broken 10 seconds at each 50

• Recovery Set-
  • 6 x 50 pull @ r=10

• Speed Set B-
  • 3 x 100 swim @ 2:30 or r=60
    • #1:  straight 100
    • #2:  broken 15 seconds at 50
    • #3:  broken 10 seconds at each 25

• Cool-down-
  • 300 choice

Total = 2500

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

November 23-27, 2015