Workouts for April 11-15, 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-
-1 x 500 pull @ 8:20 or r=50
(breathe 3/5/3/5/3 by 100’s)
-10 x 50 swim @ 1:00 or r=15
(descend times 1-5, 6-10)
-1 x 400 pull @ 6:40 or r=40
(breathe 3/5/3/5 by 100’s)
-8 x 50 swim @ 1:00 or r=15
(descend times 1-4, 5-8)
-1 x 300 pull @ 5:00 or r=30
(breathe 3/5/3 by 100’s)
-6 x 50 swim @ 1:00 or r=15
(descend times 1-3, 4-6)

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

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

Main Set-
2 x 300 IM @ r=30 seconds:
#1:  4 x (25 kick/25 drill/25 swim)
#2:  4 x (25 drill/50 swim)

Main Set B-
5 x 50 swim @ 1:05 or r=15
-1 each stroke, 1 choice

Main Set C-
5 x 50 swim @ 1:00 or r=10
-1 each stroke, 1 choice

Main Set D-
5 x 50 swim @ 55 or r=5
-1 each stroke, 1 choice

Cool-down-
150 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Main Set-
6 x 250 @ 4:50 or r=20
-alternate: 250 pull, 250 swim
-descend times 1-3 (3 pulls, 3 swims)

DPS Set-
24 x 25 swim @ 30 or r=5-10
8 x thru:
#1:  relaxed, count strokes
#2:  faster pace, hold same stroke count
#3:  even faster pace, hold same stroke count

Cool-down-
6 x 50 @ r=10
-25 scull/25 glide stroke

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
200 drill
200 pull

Warm-up Set-
-8 x 50 pull @ 55 or r=10
(breathe 3/5 by 25’s)
-8 x 25 @ r=5
(25 scull with free kick/25 swim)

Stroke Set A-
8 x 75 @ 2:00 or r=20-30
2 x thru (one stroke for each round):
-75 kick
-50 kick/25 swim
-25 kick/50 swim
-75 swim

Stroke Set B-
8 x 50 swim @ 1:10 or r=15
-25 back/25 breast

Stroke Set C-
8 x 25 swim @ 40 or r=10
-25 stroke/25 free

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
4 x 50 (25 drill/25 swim) @ r=10
8 x 25 scull/pull @ r=5

Main Set-
3 x thru:
-2 x 25 kick @ 45 or r=10
(fast feet!)
-3 x 50 @ 1:15 or r=20
(25 drill/25 swim)
-4 x 75 swim @ 1:30 or r=20
(increase stroke tempo within each 75)

Turn Set-
4 x BTF’s (each BTF consists of 1 x 12.5, 1 x 25, and 1 x 12.5):
B=breakout with 3 strokes fast
~20 seconds rest
T=fast turn
~20 seconds rest
F=fast finish
~40 seconds rest

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

Total = 2500

April 11-15, 2016