Workouts for January 25-29, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
300 swim

Drill Set A-
6 x 50 @ r=15
-25 drill/25 swim

Main Set-
-400 swim @ 6:40 or r=40
-300 swim @ 5:00 or r=30
-200 swim @ 3:20 or r=20
-100 swim @ 1:40 or r=10
-300 swim @ 5:00 or r=30
-200 swim @ 3:20 or r=20
-100 swim @ 1:40 or r=10
-200 swim @ 3:20 or r=20
-100 swim @ 1:40 or r=10
-100 swim @ 1:40 or r=10

Drill Set B-
6 x 50 @ r=15
-25 drill/25 swim

Cool-down-
100 choice

Total = 3000

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TUESDAY:  IM

Warm-up-
200 swim
200 kick

Warm-up Set-
8 x 50 @ 1:10 or r=15
-25 kick/25 drill

Main Set-
4 x thru:
-1 x 100 IM @ 2:20 or r=30
-3 x 50 swim @ 1:00 or r=10
-25 fly/25 back, 25 back/25 breast, 25 breast/25 free
-2 x 25 easy freestyle @ r=10
-1 minute between rounds

Drill Set-
8 x 50 @ 1:05 or r=15
-25 drill/25 swim

Cool-down-
100 swim

Total = 2500

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WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
600 choice

Main Set-
3 x 200 pull @ 3:15 or r=15
-DPS

6 x 50 swim @ 1:00 or r=15
-negative split

2 x 200 pull @ 3:15 or r=15
-DPS

6 x 50 swim @ 1:00 or r=15
-push first 30 meters

1 x 200 pull @ 3:15 or r=15
-DPS

6 x 50 swim @ 1:00 or r=15
-push turn and finish

Drill Set-
10 x 25 @ r=5
-25 top scull/25 glide stroke
-25 middle scull/25 glide stroke
-25 bottom scull #1/25 glide stroke
-25 bottom scull #2/25 glide stroke
-25 squiggly lines scull/25 glide stroke

Cool-down-
50 easy

Total = 3000

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THURSDAY:  Stroke

Warm-up-
400 swim

Warm-up Set-
16 x 25 @ 45 or r=15
-25 kick
-25 drill
-25 build
-25 DPS

Main Set-
2 x thru:
-1 x 200 free @ 3:30 or r=30
-2 x 100 stroke @ 2:15 or r=30
-4 x 50 free @ 1:00 or r=15
-8 x 25 stroke @ 45 or r=15

Cool-down-
100 choice

Total = 2500

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FRIDAY:  Speed

Warm-up-
600 choice

Warm-up Set-
12 x 25 swim @ r=10
-build

Main Set A-
8 x 100 swim @ 1:50 or r=20
-#1/#5:  push 4th 25
-#2/#6:  push 3rd 25
-#3/#7:  push 2nd 25
-#4/#8:  push 1st 25

Recovery Set-
8 x 25 swim @ r=5

Main Set B-
4 x 100 swim @ 2:00 or r=30
-push last 50
-push middle 50
-push first 50
-push first and last 25’s

Cool-down-
8 x 25 swim @ r=5

Total = 2500

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January 25-29, 2016