Workouts for November 30 – December 4, 2015

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim
4 x 75 @ r=10
-25 scull w/ free kick/25 drill/25 swim
6 x 50 pull @ r=10
-breathe 3/5 by 25’s

Main Set-
2 x through:
1 x 300 swim @ 5:15 or r=45
-negative split
2 x 150 swim @ 2:30 or r=15
-2nd 150 faster than 1st 150
3 x 100 swim @ 1:40 or r=10
-build
extra 30 seconds rest

Cool-down-
12 x 25 swim @ 30 or r=5
4 x through:
-DPS (maximum distance per stroke)
-DPS-1 (DPS less 1 stroke)
-DPS-2 (DPS less 2 strokes)

Total = 3000

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Tuesday:  IM

Warm-up-
400 swim

Warm-up Set-
12 x 50 @ r=10
Alternate:
-50 kick
-50 swim

IM Set A-
16 x 25 drill @ 40 or r=10
-400 IM order

IM Set B-
12 x 50 swim @ 1:05 or r=15
4 x through:
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

IM Set C-
400 IM kick:  negative split each 100

Cool-down-
100 choice

Total = 2500

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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

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

Cool-down-
200 swim

Total = 3000

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Thursday:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
10 x 50 @ 1:05 or r=10
-25 drill/25 swim

Main Set-
3 x through (choose one stroke each round):
1 x 200 swim @ 4:30 or r=20
-50 kick/50 swim/50 kick/50 swim
8 x 25 swim @ 40 or r=10
-descend times 1-4, 5-8

Cool-down-
4 x 25 @ r=10
-25 scull/25 pull

Total = 2500

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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

Speed Set A-
8 x 75 swim @ 1:40 or r=20-30
-choose 1 or 2 strokes
-descend times 1-4, 5-8

Speed Set B-
8 x 50 swim @ 1:15 or r=20-30
-choose 1 or 2 strokes
-descend times 1-4, 5-8

Speed Set C-
8 x 25 swim @ 45 or r=10-20
-choose 1 or 2 strokes
-descend times 1-4, 5-8

Cool-down-
-300 choice

Total = 2500

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November 30-December 4-2015