Workouts for December 21-25, 2015

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 choice
8 x 50 @ r=10
-25 drill/25 swim

Main Set-
Pull sets:  moderate, steady pace
Swim sets:  descend times 1-4
-1 x 400 pull @ 7:00 or r=60
-4 x 100 swim @ 1:50 or r=20
-1 x 300 pull @ 5:15 or r=45
-4 x 75 swim @ 1:30 or r=20
-1 x 200 pull @ 3:30 or r=30
-4 x 50 swim @ 1:00 or r=10-15
-1 x 100 pull @ 1:45 or r=15
-4 x 25 swim @ 30 or r=5

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

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

Warm-up Set-
8 x 50 pull @ 1:10 or r=10
-25 breast/25 free

IM Set A-
8 x 75 swim @ 1:45 or r=20
-odd 75’s:  25 fly/25 back/25 breast
-even 75’s:  25 back/25 breast/25 free

IM Set B-
8 x 50 swim @ 1:10 or r=20
-2 each stroke
-400 IM order

IM Set C-
8 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
4 x 25 @ r=5
-25 scull with free kick/25 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Pull Set-
4 x 250 pull @ 4:15 or r=30
-odd 250’s:  breathe 3/5/7/5/3 by 50’s
-even 250’s:  breathe every 3rd stroke

Stroke Count Set-
12 x 25 swim @ 45 or r=15
4 x through:
-relaxed pace, count your strokes
-200 pace, hold same stroke count
-max speed, hold same stroke count

Pace Set-
4 x 250 swim @ 4:20 or r=30
-odd 250’s:  push odd 50’s
-even 250’s:  push even 50’s

Cool-down-
100 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
100 kick
200 drill

Main Set-
1 x 300 pull @ 5:00 or r=30
-breathe 3/5/3 by 100’s
2 x 150 swim @ 3:10 or r=20
-50 stroke/50 free/50 stroke
3 x 100 pull @ 1:45 or r=15
-breathe 3/5/3/5 by 25’s
6 x 50 swim @ 1:10 or r=15-20
-alt. 50 stroke, 50 free
12 x 25 swim @ 40 or r=15
-alt. 25 stroke, 25 free

Stroke Drill Set-
16 x 25 @ 45 or r=15
-25 stroke drill/25 stroke swim

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 @ 40 or r=10
-25 drill/25 build

Speed Set A-
10 x 50 @ 1:10 or r=20-30
2 x through:
-12.5 easy/25 fast/12.5 easy
-12.5 fast/25 easy/12.5 fast
-25 easy/25 fast
-25 fast/25 easy
-50 easy

Recovery Set-
500 pull:  breathe 3/4/5/4/3 by 100’s

Speed Set B-
20 x 25 @ 40 or r=10
4 x through:
-3 strokes fast
-4 strokes fast
-5 strokes fast
-all easy
-all fast

Cool-down-
200 choice

Total = 2500

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

December 21-25, 2015