Workouts for January 11-15, 2016

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

MONDAY:  Distance Free/Pace

Warm-up-
500 choice

Pull Set-
12 x 50 pull @ 55
-breathe every 3rd stroke on odd 50’s
-breathe every 5th stroke on even 50’s

Main Set-
Broken 1650 “Davis Mile”
Subtract 2 and 1/2 minutes to get 1650 time

-11 lengths @ r=20
-10 lengths @ r=20
-9 lengths @ r=20
-8 lengths @ r=15
-7 lengths @ r=15
-6 lengths @ r=15
-5 lengths @ r=15
-4 lengths @ r=10
-3 lengths @ r=10
-2 lengths @ r=10
-1 length

Cool-down-
250 choice

Total = 3000

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TUESDAY:  IM

Warm-up-
300 swim
8 x 25 pull @ r=5
100 (25 scull with free kick/25 swim)

Warm-up Set-
12 x 25 drill @ r=10
-3 each stroke

Kick Set-
4 x 50 kick @ 1:30 or r=15
-descend times 1-4

4 x 25 kick @ 45 or r=10
-descend times 1-4

Pull Set A-
300 pull:  breathe every 3rd stroke

Main Set-
4 x thru:
-4 x 25 swim (1 each stroke) @ 40 or r=15
-1 x 100 IM @ 2:30 or r=40

Pull Set B-
300 pull:  breathe every 3rd stroke

Cool-down-
8 x 25 (25 scull/25 pull) @ r=5

Total = 2800

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WEDNESDAY:  Mid-Distance Free/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 @ 40 or r=10
-25 “10-beat” free/25 “catch-up” free

Main Set-
1 x 400 swim @ 7:00 or r=60
-moderate effort

4 x 100 swim @ 1:45 or r=15
-descend times 1-4

1 x 300 swim @ 5:15 or r=45
-moderate effort

3 x 100 swim @ 1:45 or r=15
-descend times 1-3

1 x 200 swim @ 3:30 or r=30
-moderate effort

2 x 100 swim @ 1:45 or r=15
-descend times 1-2

1 x 100 swim @ 1:45 or r=15
-moderate effort

1 x 100 @ 1:45 or r=15
-moderate-hard effort

Cool-down-
200 choice

Total = 3000

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THURSDAY:  Stroke

Warm-up-
400 choice

Warm-up Set-
2 x thru:
-2 x 50 (25 kick/25 swim) @ 1:10 or r=15
-4 x 25 (25 drill/25 swim) @ 40 or r=10

Main Set-
12 x 50 “stroke” @ 1:05 or r=15
-descend times 1-4, 5-8, 9-12

200 easy swim @ 4:30 or r=15

8 x 50 “stroke” @ 1:10 or r=20
-descend times 1-4, 5-8

200 easy swim @ 4:30 or r=60

4 x 50 “stroke” @ 1:15 or r=20-30
-descend times 1-4

200 easy swim

Cool-down-
8 x 25 (25 scull with free kick/25 swim) @ r=5

Total = 2800

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FRIDAY:  Speed

Warm-up-
200 swim
8 x 25 (25 kick/25 swim) @ r=5

Main Set-
3 x 100 swim @ 2:00 or r=15
-25 stroke/25 free, 60% effort

8 x 50 swim @ 1:00 or r=20
-70% effort

3 x 100 swim @ 2:00 or r=15
-25 stroke/25 free, 60% effort

6 x 50 swim @ 1:10 or r=30
-75-80% effort

3 x 100 swim @ 2:00 or r=15
-25 stroke/25 free, 60% effort

4 x 50 swim @ 1:20 or r=40
-85-90% effort

3 x 100 swim @ 2:00 or r=15
-25 stroke/25 free, 60% effort

2 x 50 swim @ 1:30 or r=60
-95% effort

Cool-down-
2 x thru:
-100 swim @ r=10
-2 x 50 swim @ r=10

Total = 3000

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January 11-15, 2016