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