Workouts for June 27-July 1, 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 (25 drill/25 swim)

Main Set-
1 x 600 pull @ 9:40 or r=40
-breathe 3/5/3/7/3/5 by 100’s
4 x 150 swim @ 2:40 or r=20
-descend times 1-4
1 x 400 pull @ 6:30 or r=30
-breathe 3/5/3/5 by 100’s
4 x 100 swim @ 1:45 or r=15
-descend times 1-4
1 x 200 pull @ 3:20 or r=20
-breathe 3/5 by 50’s
4 x 50 swim @ 55 or r=10
-descend times 1-4

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
12 x 50 pull @ 55 or r=10
-breathe 3/5 by 50’s

Main Set-
4 x through:
-4 x 25 swim @ 40 or r=10
100 IM order
-1 x 100 IM @ 2:20 or r=40

Kick Set-
400 IM kick:  “negative split” each 100

Cool-down-
100 pull

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
500 choice

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

Main Set-
20 x 75 @ 1:30 or r=20-30
-1-4 @ EN-1 pace (fairly light)
-5-8 @ EN-2 pace (somewhat hard)
-9-12 @ EN-3 pace (hard-very hard)
-13-16 @ EN-2 pace (somewhat hard)
-17-20 @ EN-1 pace (fairly light)

Speed Set-
20 x 25 @ 45 or r=15
5 x through:
-2 x 25:  ½ length underwater dolphin kick/½ length easy swim
-2 x 25:  DPS

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
300 swim

Warm-up Set-
100 pull @ 1:40 or r=10
200 pull @ 3:20 or r=20
300 pull @ 5:00 or r=30
200 pull @ 3:20 or r=20
100 pull @ 1:40 or r=10

Main Set-
1 x 50 swim (25 stroke/25 free) @ 1:00 or r=10
4 x 25 stroke drill @ 45 or r=15
1 x 100 swim (50 stroke/50 free) @ 2:00 or r=20
4 x 25 stroke drill @ 45 or r=15
1 x 150 swim (75 stroke/75 free) @ 3:00 or r=30
4 x 25 stroke drill @ 45 or r=15
1 x 200 swim (100 stroke/100 free) @ 4:00 or r=40

Turns-
12 x 25 swim from mid-pool @ 45
-all fast

Cool-down-
200 choice

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ 1:00 or r=10
-25 drill/25 build

Speed Set A-
12 x 25 swim @ 45 or r=15
3 x through:
-12.5 easy/12.5 fast
-12.5 fast/12.5 easy
-25 easy
-25 fast

Speed Set B-
12 x 50 @ 1:10 or r=20
3 x through:
-25 easy/25 fast
-25 fast/25 easy
-50 easy
-50 fast

Cool-down-
400 pull
4 x 50 pull @ r=10

Total = 2500

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

June 27-July 1, 2016

Workouts for June 20-24, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
500 swim

Warm-up Set-
10 x 50 @ 1:05 or r=15
5 x through:
-25 10-beat free/25 DPS free
-25 catch-up free/25 DPS free

Main Set-
2 x 500 swim @ 8:00 or r=30
Each 500:
-100 easy
-100 moderate
-100 fast
-100 moderate
-100 easy

Recovery Set-
10 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

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

Cool-down-
250 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim

Warm-up Set-
4 x through:
-25 scull/25 glide stroke/25 pull

IM Set A-
4 x through Milt Nelms’ Axis Swim (continuous):
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

IM Set B-
2 x through:
-4 x 25 swim @ 40 or r=10
1 each stroke
-3 x 50 swim @ 1:10 or r=20
25 fly/25 back
25 back/25 breast
25 breast/25 free
-2 x 100 IM @ 2:10 or r=20
-extra 30 seconds rest

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
100 kick
100 pull

Main Set-
6 x 50 pull @ 55 or r=10
-DPS
3 x 100 swim @ 1:40 or r=10
-moderate effort
2 x 150 pull @ 2:30 or r=15
-fast tempo
1 x 300 swim @ 5:00 or r=30
-negative split
2 x 150 pull @ 2:30 or r=15
-DPS
3 x 100 swim @ 1:40 or r=10
-moderate effort
6 x 50 pull @ 55 or r=10
-fast tempo

Speed Set-
16 x 25 swim @ 40 or r=15
-25 easy/25 fast!

Cool-down-
100 swim

Total = 3000

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

Thursday:  Stroke

Warm-up-
300 swim

Kick Set-
12 x 25 kick @ 45 or r=10
-2 x 25 stroke kick/1 x 25 free kick

Stroke Set A-
-8 x 25 stroke swim @ 40 or r=10
-4 x 50 stroke swim @ 1:05 or r=15
-2 x 100 stroke swim @ 2:15 or r=20-30

Pull Set-
12 x 25 pull @ 45 or r=5-15
-2 x 25 breast pull/1 x 25 free pull

Stroke Set B-
-2 x 100 stroke swim @ 2:15 or r=20-30
-4 x 50 stroke swim @ 1:05 or r=15
-8 x 25 stroke swim @ 40 or r=10

Drill Set-
12 x 25 @ 45 or r=15
-2 x 25 stroke drill/1 x 25 free drill

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
300 kick
200 pull

Speed Set A-
12 x 50 swim @ 1:00 or r=15
-every 3rd 50 fast!

Recovery Set-
200 pull

Speed Set B-
8 x 50 swim @ 1:15 or r=30
-every 2nd 50 fast!

Recovery Set-
200 pull

Speed Set C-
4 x 50 swim @ 1:30 or r=60
-all fast!

Cool-down-
200 pull

Total = 2500

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

June 20-24, 2016

Workouts for June 6-10, 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

Main Set-
-6 x 100 pull @ 1:40 or r=10
descend times 1-3, 4-6
-2 x 300 swim @ 5:00 or r=30
negative split
-1 x 600 pull @ 9:30 or r=30
negative split
-4 x 150 swim @ 2:30 or r=15
descend times 1-4

Cool-down-
-200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
-300 swim
-200 kick
-100 pull

Warm-up Set-
-12 x 50 pull @ 55 or r=10
breathe 3/5 by 25’s

16 x 75 @ 1:45 or r=20
-75 kick:  fly
-25 back kick/25 breast kick/25 free
-25 back kick/25 breast/25 free
-75 swim:  25 back/25 breast/25 free
-75 kick:  back
-25 breast kick/25 free kick/25 fly
-25 breast kick/25 free/25 fly
-75 swim:  25 breast/25 free/25 fly
-75 kick:  breast
-25 free kick/25 fly kick/25 back
-25 free kick/25 fly/25 back
-75 swim:  25 free/25 fly/25 back
-75 kick:  free
-25 fly kick/25 back kick/25 breast
-25 fly kick/25 back/25 breast
-75 swim:  25 fly/25 back/25 breast

Cool-down-
-100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
-300 swim
-6 x 50 @ r=10
25 scull/25 pull

Main Set-
2 x through:
-1 x 200 pull @ 3:30 or r=30
moderate pace
-2 x 100 swim @ 1:45 or r=15
build each to 800 race pace
-4 x 50 swim @ 1:00 or r=15
at 800 race pace
-8 x 25 swim @ 30 or r=10
at 400 race pace
-extra 30 seconds rest

Speed Set-
-12 x 50 swim @ 1:00 or r=20
fast in and out of turns!
easy between flags
fast finish!

Cool-down-
-200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
-500 choice

Warm-up Set-
-6 x 50 @ r=15
25 drill/25 build

Main Set-
3 x through (choose one stroke per round):
-1 x 100 @ 2:30 or r=15
kick
-2 x 75 @ 2:00 or r=20
#1:  50 drill/25 swim
#2:  25 drill/50 swim
-3 x 50 @ 1:30 or r=15
#1:  25 drill/25 swim
#2:  25 swim/25 drill
#3:  50 swim
-4 x 25 @ 45 or r=15
swim

Cool-down-
-8 x 25 swim @ r=10
ascend times 1-8

Total = 2500

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

Friday:  Speed

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

Warm-up Set-
-12 x 25  @ r=5 seconds
25 scull/25 glide/25 pull

Main Set-
2 x through:
-1 x 150 swim @ 3:00 or r=45
moderate, 70% effort
-2 x 75 swim @ 1:45 or r=30
strong, 80% effort
-8 x 25 swim @ 45 or r=20
strong, 90% effort

Recovery-
-200 kick

Speed Set B-
-12 x 25 swim @ 40 or r=15
25 DPS/25 build/25 fast breakout

Cool-down-
-100 easy

Total = 2500

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

June 6-10, 2016