Workouts for January 18-22, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-
3 x through:
4 x 100 pull @ 1:45 or r=15
-hold steady, moderate pace
1 x 400 swim @ 6:30 or r=30
-descend times 1-3

Cool-down-
8 x 25 @ r=10
-25 scull with kick/25 swim

Total = 3000

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TUESDAY:  IM

Warm-up-
-6 x 50 (25 swim/25 kick) @ r=10
-6 x 50 (25 drill/25 swim) @ r=10
-6 x 50 (25 scull/25 pull) @ r=10

Main Set-
25 fly @ 40 or r=10
50 25 (fly/25 back) @ 1:10 or r=15
75 25 (fly/25 back/25 breast) @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 back @ 40 or r=10
50 (25 back/25 breast) @ 1:10 or r=15
75 (25 back/25 breast/25 free) @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 breast @ 40 or r=10
50 (25 breast/25 free) @ 1:10 or r=15
75 (25 breast/25 free/25 fly) @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 free @ 40 or r=10
50 (25 free/25 fly) @ 1:10 or r=15
75 (25 free/25 fly/25 back) @ 1:40 or r=20
100 IM @ 2:20 or r=40

Cool-down-
-4 x 75 pull or swim @ 1:30 or r=15
-4 x 50 pull or swim @ 1:00 or r=15
-4 x 25 pull or swim @ 40 or r=10

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 “streamline breakouts” @ 30 or r=5-10
-fast breakout, 3 strokes no breathing, swim easy to wall

Main Set-
Maintain stroke count and pace throughout set:
-50 @ 50 or r=5
-100 @ 1:40 or r=10
-200 @ 3:20 or r=20
-300 @ 5:00 or r=30
-200 @ 3:20 or r=20
-100 @ 1:40 or r=10
-50 @ 50 or r=5

Drill Set-
16 x 50 @ 1:00 or r=10
4 x through:
-25 r-arm free/25 free
-25 l-arm free/25 free
-25 10-beat free/25 free
-25 catch-up free/25 free

Cool-down-
200 choice

Total = 3000

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THURSDAY:  Stroke

Warm-up-
300 swim
200 pull

Warm-up Set-
8 x 25 kick @ 45 or r=10

Main Set-
3 x through:
-100 free @ 2:00 or r=30
-75 free/25 stroke @ 2:00 or r=25
-50 free/50 stroke @ 2:00 or r=20
-25 free/75 stroke @ 2:00 or r=15
-100 stroke @ 2:30 or r=30

Speed Set-
8 x 25 swim @ 40 or r=15
-25 easy/25 fast

Cool-down-
100 choice

Total = 2500

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FRIDAY:  Speed

Warm-up-
500 choice

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

Main Set-
2 x 150 swim @ 3:00 or r=60
-90% effort

1 x 200 swim @ 5:00 or r=60
-½ speed (recovery pace)

4 x 75 swim @ 2:00 or r=60
-90% effort

1 x 200 swim @ 5:00 or r=60
-½ speed (recovery pace)

6 x 50 swim @ 1:45 or r=60
-90% effort

1 x 200 swim @ 5:00 or r=60
-½ speed (recovery pace)

Cool-down-
10 x 25 swim @ 40 or r=10
-ascend pace

Total = 2500

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January 18-22, 2016