Workouts for January 4-8, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
-200 swim
-2 x 50 swim @ r=10
-200 kick
-2 x 50 kick @ r=10

Warm-up Set-
12 x 25 @ r=5
-25 scull/25 pull

Main Set-
-25 @ 30 or r=5
-50 @ 1:00 or r=15
-75 @ 1:15 or r=15
-100 @ 1:45 or r=15
-200 @ 3:30 or r=30
-300 @ 5:00 or r=30
-400 @ 6:30 or r=30
-300 @ 5:00 or r=30
-200 @ 3:30 or r=30
-100 @ 1:45 or r=15
-75 @ 1:15 or r=15
-50 @ 60 or r=15
-25 @ 30 or r=5

Cool-down-
200:  25 scull with free kick/25 swim

Total = 3000

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Tuesday:  IM

Warm-up-
300 swim

IM Set A-
3 x thru:
1 x 200 swim @ 4:00 or r=30
-25 fly/75 back/25 breast/75 free
4 x 50 swim @ 1:10 or r=15
-1 each stroke, IM order

IM Set B-
3 x thru:
1 x 150 swim @ 3:15 or r=30
-50 fly/25 back/50 breast/25 free
3 x 50 swim @ 1:10 or r=15
-25 fly/back
-25 back/breast
-25 breast/25 free

Cool-down-
100 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
16 x 25 @ 40 or r=10
-2 x 25 kick (fast feet)
-2 x 25 swim (build)

Main Set-
3 x thru:
2 x 100 pull @ 1:45 or r=15
-breathe 3/5 by 25’s
4 x 50 @ 1:00 or r=10
-25 10-beat free/25 free
1 x 200 free @ 4:00 or r=60
-build kick

Cool-down-
200 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
400 swim

Kick Set-
10 x 50 kick @ 1:30 or r=15
-negative split

Drill Set-
10 x 25 stroke drill @ 50 or r=20

Stroke Set A-
10 x 50 stroke @ 1:10 or r=15
-descend times 1-5, 6-10

Pull Set-
500 pull
-breathe 3/5/3/5/3 by 100’s

Stroke Set B-
10 x 25 stroke @ 50 or r=20
-descend times 1-5, 6-10

Cool-down-
100 choice

Total = 2500

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Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

Pull Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-
20-30 seconds rest between swims:
-25 swim:  hard effort
-50 swim:  negative split
-75 swim:  push last 25
-100 swim:  negative split
-150 pull:  moderate effort
-200 swim:  negative split
-150 pull:  moderate effort
-100 swim:  negative split
-75 swim:  push last 25
-50 swim:  negative split
-25 swim:  hard effort

Kick Set-
8 x 25 kick @ 45 or r=15
-25 easy/25 moderate-hard

Cool-down-
300 choice

Total = 2500

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January 4-8, 2016