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

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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

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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 @ 1:05 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

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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

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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

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May 23-27, 2016