Workouts for December 7-11, 2015
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
Warm-up-
500 choice
Main Set-
1 x 500 pull @ 8:00 or r=30
moderate pace
2 x 250 swim or pull @ 4:15 or r=30
at faster pace than 500
1 x 400 pull @ 6:30 or r=30
moderate pace
2 x 200 swim or pull @ 3:30 or r30
at faster pace than 400
1 x 300 pull @ 5:00 or r=30
moderate pace
2 x 150 swim or pull @ 2:30 or r=15
at faster pace than 300
Cool-down-
100 choice
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
200 swim
200 kick
200 pull
Main Set-
4 x 50 swim @ 1:10 or r=20
1 each stroke
3 x 100 kick @ 2:30 or r=20
#1: fly
#2: back
#3: breast
2 x 150 swim @ 3:10 or r=30
#1: 50 fly/50 back/50 breast
#2: 50 back/50 breast/50 free
1 x 200 swim @ 4:10 or r=40
IM
2 x 150 swim @ 3:10 or r=30
#1: 50 fly/50 back/50 breast
#2: 50 back/50 breast/50 free
3 x 100 drill @ 2:10 or r=20
#1: fly
#2: back
#3: breast
4 x 50 swim @ 1:10 or r=20
1 each stroke
Cool-down-
100 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
400 swim
Warm-up Set-
4 x 25 (25 scull/25 pull) @ r=5
Main Set-
2 x through:
1st time through is pull, 2nd time through is swim
1 x 300 @ 5:00 or r=30
moderate pace
2 x 150 @ 2:40 or r=20
at faster pace than 300
3 x 100 @ 1:45 or r=15
at faster pace than 150’s
4 x 75 @ 1:20 or r=10
at faster pace than 100’s
extra 60 seconds rest between sets!
Cool-down-
100 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: IM
Warm-up-
400 choice
Warm-up Set-
6 x 50 swim @ 1:05 or r=15
25 DPS/25 build
Main Set-
Choose 1 or 2 strokes for this set:
8 x 25 kick @ 50 or r=10
4 x 50 swim @ 1:10 or r=15
2 x 100 drill @ 2:10 or r=20
1 x 200 kick @ 4:30 or r=30
1 x 200 swim @ 4:10 or r=30
2 x 100 drill @ 2:10 or r=20
4 x 50 kick @ 1:30 or r=15
8 x 25 swim @ 40 or r=10
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
Warm-up-
400 choice
Main Set-
2 x through:
8 x 25 swim @ r=10
build
4 x 50 swim @ 1:00 or r=15
1 easy/1 fast
1 x 100 swim @ 2:30 or r=60
all fast
4 x 50 swim @ 1:00 or r=15
1 easy/1 fast
8 x 25 swim @ r=10
build
100 swim @ 3:00 or r=60
all easy
Cool-down-
100 choice
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 