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

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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

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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

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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

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May 16-20, 2016