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

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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

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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

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June 6-10, 2016