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
+++++++++++++++++++++++++
Workouts off the beaten path 