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

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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

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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

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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

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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

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May 9-13, 2016