Workouts for December 14-18, 2015
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
Warm-up-
400 swim
Warm-up Set-
4 x 50 @ r=10
-25 drill/25 swim
Main Set-
3 x through:
Descend pace as distance gets shorter
-400 swim or pull @ 6:30 or r=30
-200 swim or pull @ 3:20 or r=20
-100 swim or pull @ 1:40 or r=10
-50 swim or pull @ 1:30 or r=45
Cool-down-
150 choice
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
200 swim
200 kick
200 pull
IM Set A-
16 x 25 @ 45 or r=15
-4 each stroke, reverse IM order
-25 drill/25 swim
IM Set B-
Milt Nelms Axis Swim
4 x through (continuous):
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free
IM Set C-
4 x through:
-75 swim (25 back/25 breast/25 free) @ 1:45 or r=20
-50 swim (25 back/25 breast) @ 1:00 or r=10
-25 swim (fly) @ 45 or r=15
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
400 choice
Warm-up Set-
8 x 50 @ r=15
-25 kick/25 swim
Main Set-
1 x 100 swim @ 2:00 or r=20
1 x 200 pull @ 3:30 or r=30
2 x 100 swim @ 1:50 or r=15
1 x 200 pull @ 3:30 or r=30
3 x 100 swim @ 1:40 or r=10
1 x 200 pull @ 3:30 or r=30
4 x 100 swim @ 1:30 or r=5
Speed Set-
8 x 50 swim @ 1:05 or r=20
2 x through:
-25 easy/25 fast
-25 fast/25 easy
-50 easy
-50 fast
Cool-down-
8 x 25 @ r=5
-25 scull with kick/25 swim
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
Warm-up-
400 swim
Warm-up Set-
8 x 50 @ 1:05 or r=15
-25 drill/25 swim
Main Set-
3 x through:
Choose one stroke each round (50, 100, and 150)
50 kick @ 1:30 or r=15
-negative split
100 @ 2:00 or r=15
-25 drill/25 swim
150 swim @ 2:45 or r=15
-build pace
200 pull @ 3:30 or r=30
-breathe every 3rd stroke
Cool-down-
8 x 25 @ r=5
-25 scull with kick/25 swim
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
Warm-up-
400 choice
Warm-up Set A-
12 x 25 @ r=15
-25 kick/25 drill/25 swim
Warm-up Set B-
8 x 50 pull @ 55 or r=10
-descend times 1-4, 5-8
Main Set-
2 x through:
4 x 50 swim @ 1:00 or r=15
-negative split
100 swim @ 2:30 or r=30-45
-easy
8 x 25 swim @ 40 or r=15
-fast, 90% effort
100 swim @ 2:30 or r=30-45
-easy
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 