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

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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

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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

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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

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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

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April 18-22, 2016