Workouts for May 2-6, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
100 kick
200 (25 drill/25 swim)

Main Set-
2 x through:
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3/5 by 100’s
-4 x 100 swim @ 1:45 or r=15
descend times 1-4
-8 x 50 swim @ 1:00 or r=15
25 build/25 DPS (max. distance per stroke)
-extra 30 seconds rest

Cool-down-
100 swim

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

IM Set A-
16 x 25 @ 45 or r=10
-25 kick/25 swim/ 25 drill/25 swim
-1 round each stroke
-reverse IM order

IM Set B-
Milt Nelms Axis Swim
6 x through:
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

IM Set C-
16 x 25 @ 45 or r=10
-25 kick/25 swim/25 drill/25 swim
-1 round each stroke
-IM order

Cool-down-
50 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
500 choice

Main Set-
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3/5 by 100’s
-1 x 200 swim @ 3:30 or r=30
negative split
-4 x 50 swim @ 1:00 or r=15
descend times 1-4
-1 x 300 pull @ 5:00 or r=30
breathe 3/5/3 by 100’s
-1 x 150 swim @ 2:30 or r=20
negative split
-3 x 50 swim @ 1:00 or r=15
descend times 1-3
-1 x 200 pull @ 3:30 or r=30
breathe 3/5/3/5 by 50’s
-1 x 100 swim @ 1:45 or r=15
negative split
-2 x 50 swim @ 1:00 or r=15
25 easy/25 fast

Swim Golf-
12 x 50 swim @ 1:10 or r=20
-choose one stroke for each set of 3 x 50
–golf score = time + # of strokes
-lowest score wins!

Cool-down-
100 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
300 swim
200 kick
100 pull

Stroke Set A-
10 x 50 pull @ 1:10 or r=10
-25 breast/25 free

Stroke Set B-
500 swim:  50 back/50 free

Stroke Set C-
20 x 25 swim @ 40 or r=15
4 x through:
-3 strokes fly, easy free
-4 strokes fly, easy free
-5 strokes fly, easy free
-all fly
-all free

Stroke Set D-
18 x 25 swim @ 40 or r=15
6 x through:
-build
-fast
-DPS (max. distance per stroke)

Cool-down
50 swim

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ r=10
alternate:
-25 kick/25 swim
-25 drill/25 swim

Main Set-
3 x through:
-4 x 50 swim @ r=10
#1=25 easy/25 fast
#2=25 fast/25 easy
#3=50 easy
#4=50 fast (90%)
-2 x 50 swim (fast, 95%) @ r=30
-1 x 100 swim (build) @ r=10
-1 x 100 swim (easy) @ r=60

Total = 2500

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

May 2-6, 2016

Workouts for April 25-29, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
100 kick
200 pull

Warm-up Set-
4 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-
100 @ 1:45 or r=15
200 @ 3:15 or r=15
400 @ 6:30 or r=30
800 @ 13:00 or r=60
400 @ 6:30 or r=30
200 @ 3:15 or r=15
100 @ 1:45 or r=15

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim
4 x 50 kick @ r=10
-1 each stroke

Main Set-
8 x 25 breast @ 40 or r=10
-25 drill/25 swim
4 x 100 @ 2:00 or r=20
-50 free/25 breast/25 free
8 x 25 back @ 40 or r=10
-25 drill/25 swim
4 x 100 @ 2:00 or r=20
-25 free/25 back/25 breast/25 free
8 x 25 fly @ 40 or r=10
-25 drill/25 swim
4 x 100 IM @ 2:10 or r=20

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Sets-
8 x 25 kick @ 45 or r=10
-25 build kick/25 fast kick

8 x 25 swim @ 30 or r=10
-DPS

Main Set-
3 x through:
2 x 100 pull @ 1:40 or r=10
-breathe 3/5/3/5 by 25’s
4 x 50 swim @ 60 or r=10
-negative split
1 x 200 swim @ 3:40 or r=40
-build speed

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

Total = 3000

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

Thursday:  Stroke

Warm-up-
300 swim
3 x 100 @ r=15
-25 drill/25 swim
6 x 50 @ r=15
-25 drill/25 swim

Main Set-
Choose one stroke:
4 x 75 swim @ 1:45 or r=30
extra 30 seconds rest
4 x 50 swim @ 1:00 or r=15
extra 30 seconds rest
4 x 25 swim @ 30 or r=5
extra 30 seconds rest
8 x 50 kick @ 1:15 or r=15

Cool-down-
300 pull:  breathe 3/5/3 by 100’s
3 x 100 pull @ r=15
-ascend pace

Total = 2500

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

Friday:  Speed

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

Warm-up Set-
4 x 75 @ 1:40 or r=20
-25 drill/25 DPS/25 build

Main Set-
12 x 50 swim @ 1:00 or r=15
-every 3rd 50 fast!
100 easy
8 x 50 swim @ 1:15 or r=30
-every 2nd 50 fast!
100 easy
4 x 50 swim @ 1:30 or r=45
-all 50’s fast!

Cool-down-
200 choice

Total = 2500

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

April 25-29, 2016

Workouts for April 18-22, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
-300 swim
-200 kick
-100 pull

Main Set-
4 x thru:
-1 x 300 pull @ 5:00 or r=30
(breathe 3/5/3 by 100’s, moderate effort)
-1 x 150 freestyle @ 2:30 or r=15
(descend times 1-4)
-extra 30 seconds between rounds

Kick Set-
400 kick:  every 3rd length fast!

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 @ 55 or r=10
-breathe 3/5 by 25’s

Main Set A-
12 x 75 @ 2:00 or r=30
3 x thru:
-75 kick:  all fly
-75:  50 back kick/25 breast swim
-75:  25 back swim/50 breast kick
-75 swim:  25 back/25 breast/25 free

Main Set B-
12 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
100 swim

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

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

Warm-up Set-
12 x 50 @ 1:10 or r=15
-25 10-beat back/25 back
-50 corkscrew (4 strokes free, 5 strokes back)
-25 10-beat free/25 free

Main Set-
2 x thru:
Goal:  200 faster than 200 split of 300, 100 faster than 100 split of 200, 50 faster than 50 split of 100
-1 x 300 swim @ 5:00 or r=30
-1 x 200 swim @ 3:30 or r=30
-1 x 100 swim @ 1:45 or r=15
-1 x 50 swim @ 1:30 or r=50

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

Cool-down-
100 choice

Total = 3000

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

THURSDAY:  Breaststroke

Warm-up-
-200 swim
-200 (25 10-beat free/25 free)

Kick Set-
4 x 50 kick @ 1:20 or r=15
-25 easy/25 fast

Main Set-
3 x thru:
-4 x 25 @ 45 or r=15
(cobra drill with fins:  free kick with breaststroke arms)
-4 x 50 @ 1:15 or r=15
(25 breast drill/25 breast swim)
-1 x 300 pull @ 5:00 or r=30
(breathe every 3rd stroke)

Cool-down-
100 swim

Total = 2500

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

FRIDAY:  Speed

Warm-up-
400 choice

Warm-up Set A-
6 x 75 pull @ 1:30 or r=15
-breathe 3/5/3 by 25’s

Warm-up Set B-
-8 x 25 swim (build) @ 40 or r=15
-1 x 100 swim (easy) @ 2:00 or r=20
-4 x 25 swim (build) @ 35 or r=10
-1 x 100 swim (easy) @ 2:00 or r=20
-2 x 25 swim (build) @ 30 or r=5

Main Set-
3 x 3 x 100 swim @ 2:15 or r=30-45
**extra 60 seconds rest between rounds**
-round 1:  goal is best time + 20 sec’s
-round 2:  goal is best time + 15 sec’s
-round 3:  goal is best time + 10 sec’s

Cool-down-
200 choice

Total = 2500

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

April 18-22, 2016

Workouts for April 4-8, 2016

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

Monday:  Distance Free/Pace

Warm-up-
4 x (50 swim, 25 kick, 25 choice)

Warm-up Set-
6 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-
-1 x 400 swim @ 7:00 or r=60
(negative split)
-12 x 25 @ 30 or r=10
(at 500 race pace!)
-2 x 200 @ 3:30 or r=30
(negative split each 200)
-6 x 50 swim @ 1:00 or r=15
(at 500 race pace!)
-4 x 100 @ 1:45 or r=15
(negative split each 100)
-12 x 25 @ 30 or r=10
(at 500 race pace!)

Cool-down-
200 swim

Total = 3000

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

Tuesday:  IM

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

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

Wednesday:  Mid-Distance Free/Pace

Warm-up-
500 choice

Kick Set A-
8 x 50 @ 1:10 or r=20
-25 kick/25 swim

Main Set-
3 x thru (descend pace as distance gets shorter):
-1 x 200 swim @ 3:20 or r=20
-1 x 150 swim @ 2:30 or r=15
-1 x 100 swim @ 1:40 or r=10
-1 x 50 swim @ 1:30 or r=45

Kick Set B-
8 x 50 @ 1:10 or r=20
-25 swim/25 kick

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
300 swim

Warm-up Set-
12 x 25 @ r=10
-25 scull/25 pull

Main Set-
3 x thru:
-1 x 300 pull @ 5:00 or r=30
(breathe 3/5/3 by 100’s)
-6 x 25 kick @ 45 or r=15
(fly, back, or breast)
-1 x 150 swim @ 3:00 or r=30
(50 free/50 stroke/50 free)

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
5 x (50 swim/25 kick/25 drill)

Warm-up Set-
10 x 25 @ 40 or r=15
-25 DPS/25 build

Main Set A-
10 x 50 swim @ 1:10 or r=20
Alternate:
-50 @ 200 race pace +1 second
-50 easy

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

Main Set B-
10 x 25 swim @ 45 or r=20
Alternate:
-25 @ 100 race pace +1 second
-25 easy

Cool-down-
10 x 50 pull or swim @ r=10
-ascend times 1-10

Total = 2500

April 4-8, 2016