Workouts for May 30 – June 2, 2016

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

Monday:  Distance Free/Pace

Warm-up-
200 swim
200 kick
4 x 25 swim @ r=15
-reverse IM order

Main Set-
3 x thru:
-4 x 100 swim @ 1:50 or r=20
streamlined push-offs get longer (i.e., 3 dolphin kicks on 1st 25, 4 dolphin kicks on 2nd 25, 5 dolphin kicks on 3rd 25, 6 dolphin kicks on 4th 25)
-1 x 400 swim or pull @ 7:00 or r=60
descend times 1-3

Cool-down-
100 swim

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim

Warm-up Set-
8 x 25 drill @ r=15
-2 each stroke, IM order

Main Set-
-4 x 100 IM @ 2:00 or r=20
descend times 1-4
-1 x 200 IM kick @ 4:40 or r=20
-3 x 100 IM @ 2:00 or r=20
push the fly and breast
-2 x 100 IM kick @ 2:30 or r=20
-2 x 100 IM 2:00 or r=20
push the back and free
-4 x 50 kick @ 1:20 or r=10
1 each stroke
-1 x 100 IM @ 2:00 or r=20
all fast!
-8 x 25 kick @ 40 or r=10
2 each stroke

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Free/Pace

Warm-up-
400 swim

Warm-up Set-
8 x 50 @ r=10
-25 “human stroke” (or “long dog”)/25 swim

Main Set-
4 x thru:
Goal = 2nd round faster than 1st, 3rd round faster than 2nd, 4th round faster than 3rd
-50 swim @ 1:00 or r=15
-100 swim @ 1:45 or r=15
-150 swim @ 2:30 or r=15
-100 swim @ 1:45 or r=15
-50 swim @ 1:00 or r=15

Cool-down-
8 x 50 @ 1:05 or r=15
-25 drill/25 swim
-400 IM order

Total = 3000

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

Thursday:  IM

Warm-up-
300 swim

Warm-up Set-
-2 x 150 @ r=15
50 swim/50 kick/50 swim
-3 x 100 @ r=15
50 kick/50 swim

Main Set-
-5 x 75 swim @ 1:30 or r=20
25 fly/50 back
-25 easy
-5 x 75 swim @ 1:30 or r=20
25 back/50 breast
-25 easy
-5 x 75 swim @ 1:30 or r=20
25 breast/50 free
-25 easy

Cool-down-
-12 x 25 scull @ r=5
-100 swim

Total = 2500

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

Friday:  Speed

Warm-up-
-300 swim
-3 x 100 @ r=15
25 drill/25 swim
-6 x 50 @ r=15
25 drill/25 build
-12 x 25 swim @ r=15
12.5 easy/12.5 fast
12.5 fast/12.5 easy
25 easy
25 fast

Main Set-
4 x thru:
-1 x 100 swim @ 2:00 or r=30
DPS
-2 x 50 swim @ 1:15 or r=30
build
-4 x 25 swim @ 1:00 or r=45
all fast!

Cool-down-
100:  25 scull/25 pull

Total = 2500

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

May 30-June 2, 2016

Workouts for May 23-27, 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-
3 x thru:
-1 x 300 pull @ 4:45 or r=30
breathe 3/5/3 by 100’s
-2 x 150 swim @ 2:30 or r=15
descend times 1-2

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

Cool-down-
200 choice

Total = 3000

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

TUESDAY:  IM

Warm-up-
200 swim
200 kick
200 pull

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

Main Set-
2 x thru:
4 x 75 swim @ 1:45 or r=30
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free
-50 free/25 fly
4 x 50 swim @ 1:05 or r=15
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free
-25 free/25 fly
8 x 25 swim @ 30 or r=5
-100 IM order
extra 30 seconds between rounds

Cool-down-
100 choice

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

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

Warm-up Set-
12 x 50 @ 1:05 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
-300 swim @ 5:00 or r=30
-200 swim @ 3:15 or r=15
-100 swim @ 1:45 or r=15
-50 swim @ 1:30 or r=45

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

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
200 swim
200:  25 drill/25 swim
4 x 50 kick @ r=15
-25 easy/25 fast

Main Set-
3 x thru:
Choose one stroke per round
-4 x 25 kick @ 45 or r=15
-4 x 50 (25 drill/25 swim) @ 1:15 or r=15
-1 x 300 swim @ 5:00 or r=30
alternate:  50 stroke/50 free

Cool-down-
100 swim

Total = 2500

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

FRIDAY:  Speed

Warm-up-
400 choice

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

Warm-up Set-
-8 x 25 swim @ 40 or r=15
-100 kick @ 3:00 or r=60
-4 x 25 swim @ 35 or r=10
-100 kick @ 3:00 or r=60
-2 x 25 swim @ 30 or r=5

Main Set-
3 x 100 swim @ 2:00 or r=20+
-goal is to average best time + 25 sec’s
-extra 60 seconds before next set
3 x 100 swim @ 2:15 or r=30+
-goal is to average best time + 20 sec’s
-extra 60 seconds before next set
3 x 100 swim @ 2:30 or r=45+
-goal is to average best time + 15 sec’s

Cool-down-
200 choice

Total = 2500

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

May 23-27, 2016

Workouts for May 16-20, 2016

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

Monday:  Distance Freestyle/Pace

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

Pull Set-
8 x 50 pull @ 55 or r=10
-breathe 5/3 on odd 50’s
-breathe 3/5 on even 50’s

Main Set-
20 seconds rest between swims; keep heart rate at 120-150 BPM:
-25
-50
-100
-200
-400
-200
-100
-50
-25

Kick Set-
8 x 25 kick @ 45 or r=10
-descend times 1-4, 5-8

Speed Set-
8 x 50 @ 1:00 or r=15
-negative split

Cool-down-
150 easy swim

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim

Warm-up Set-
12 x 25 @ 45 or r=15
-25 stroke kick/25 stroke swim

Main Set-
-5 x 100 IM @ 2:00 or r=20
descend times 1-5
-4 x 25 kick @ 45 or r=15
all fly
-4 x 100 IM @ 2:00 or r=20
work the fly and breast
-4 x 25 kick @ 45 or r=15
all back
-3 x 100 IM @ 2:00 or r=20
work the back and free
-4 x 25 kick @ 45 or r=15
all breast
-2 x 100 IM @ 2:00 or r=20
work the 2nd 50
-4 x 25 kick @ 45 or r=15
all free
-1 x 100 IM
work it!

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
600 choice

Main Set-
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3/5 by 100’s
-4 x 25 swim @ 40 or r=15
faster-than-normal tempo
-2 x 200 pull @ 3:15 or r=15
breathe 3/5/3/5 by 50’s
-4 x 25 swim @ 40 or r=15
faster-than-normal tempo
-4 x 100 pull @ 1:40 or r=10
breathe 3/5/3/5 by 25’s
-4 x 25 swim @ 40 or r=15
faster-than-normal tempo
-8 x 50 pull @ 55 or r=10
breathe 3/5 by 25’s
-4 x 25 swim @ 40 or r=15
faster-than-normal tempo

Speed Set-
8 x 25 swim @ 30 or r=10
-25 easy/25 fast

Cool-down-
200 swim

Total = 3000

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

Thursday:  Stroke

Warm-up-
4 x (25 swim/25 drill/25 kick)

Warm-up Set-
4 x 50 @ 1:10 or r=15
-25 kick/25 swim

4 x 50 @ 1:10 or r=15
-25 drill/25 swim

4 x 50 @ 1:10 or r=15
-25 scull with free kick/25 swim

Main Set-
3 x through:
-50 drill @ 1:15 or r=20
stroke
-100 swim @ 2:15 or r=30
25 stroke/25 free
-200 pull @ 3:30 or r=30
breathe 3/5/3/5 by 50’s
-100 swim @ 2:15 or r=30
50 stroke/50 free
-50 swim @ 1:30 or r=30+
stroke

Cool-down-
100 swim

Total = 2500

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

Friday:  Speed

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

Main Set-
3 x through:
-2 x 25 kick @ 45 or r=10
fast feet!
-3 x 50 @ 1:00 or r=15
descend times 1-3
-4 x 75 swim @ 1:45 or r=30
build each 75 to ~100 race pace

The Details-
4 x BTF’s:
-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 (25 scull with free kick/25 swim) @ r=5

Total = 2500

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

May 16-20, 2016

Workouts for May 9-13, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Pull Set-
11 x 50 pull @ 55 or r=10
–1-5: breathe 3/5 by 25’s  
–6:  breathe every 7th stroke
–7-11:  breathe 3/5 by 25’s

Main Set-
Davis Mile:  broken 1650

Subtract 2½ minutes to get time

-11 lengths (275) @ r=20
-10 lengths (250) @ r=20
-9 lengths (225) @ r=20
-8 lengths (200) @ r=15
-7 lengths (175) @ r=15
-6 lengths (150) @ r=15
-5 lengths (125) @ r=15
-4 lengths (100) @ r=10
-3 lengths (75) @ r=10
-2 lengths (50) @ r=10
-1 length (25)

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
300 swim
200 IM kick
100 IM drill
8 x 25 swim @ r=10
–build

Main IM Set-
-1 x 100 IM @ 2:15 or r=30
-4 x 50 swim @ 1:10 or r=15
-25 fly/25 back
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:10 or r=15
-25 back/25 breast
-1 x 300 IM @ 5:30 or r=45
-4 x 50 swim @ 1:10 or r=15
-25 breast/25 free

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

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

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

Main Set-
2 x through:

Goal = 200 faster than 300 pace, 100 faster than 200 pace, 50 faster than 100 pace

-300 swim @ 5:00 or r=30
-200 swim @ 3:15 or r=15
-100 swim @ 1:40 or r=10
-50 swim @ 1:45 or r=60

Speed Set-
12 x 25 @ 40 or r=15
–12.5 easy/12.5 fast
–12.5 fast/12.5 easy

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

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

Stroke Set A-
8 x 50 “stroke” @ 1:10 or r=15
–25 drill/25 swim

Stroke Set B-
4 x 50 “stroke” kick @ 1:30 or r=15
–descend times 1-4

Stroke Set C-
16 x 25 “stroke” @ 45 or r=15
–½ length scull/½ length swim

Stroke Set D-
4 x 100 swim @ 1:50 or r=15
–25 free/25 “stroke”/25 free/25 “stroke”
–descend times 1-4

Stroke Set E-
4 x 50 “stroke” kick @ 1:30 or r=15
-descend times 1-4

Stroke Set F-
16 x 25 “stroke” @ 45 or r=15
-descend times 1-4, 5-8, 9-12, 13-16

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
400 swim

Main Set-
2 x through:
-1 x 200 swim @ 3:30 or r=30
negative split
-2 x 100 pull @ 1:40 or r=10
moderate effort, breathe 3/5 by 25’s
-4 x 50 kick @ 1:30 or r=15
negative split
-2 x 50 swim @ 1:30 or r=45+
hard effort
-4 x 25 stroke @ 1:00 or r=30+
hard effort
-extra 30 seconds rest

Cool-down-
300 swim:  ascend pace of 100’s

Total = 2500

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

May 9-13, 2016