Workouts for June 13-17, 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
200 swim
Warm-up Set-
2 x through:
-2 x 50 (25 drill/25 swim) @ r=10
-2 x 100 (25 scull/25 pull) @ r=20
Main Set-
3 x 500 @ r=45
#1: pull with buoy and band
#2: pull with buoy
#3: swim
Cool-down-
100 easy
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
400 swim
200 IM kick
100 IM drill
Warm-up Set-
2 x 300 pull @ 4:45 or r=15
-breathe 3/5/3 by 100’s
Main Set-
8 x 75 swim @ 1:30 or r=20
2 x through:
-25 fly/50 free
-25 free/25 back/25 free
-50 free/25 breast
-25 fly/25 back/25 breast
Speed Set-
20 x 25 swim with fins @ 45 or r=20
-1/2 length fast underwater dolphin kick/swim easy to wall
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
3 x (200 swim, 100 kick)
Warm-up Set-
-4 x 25 pull @ 30 or r=5
breathe 3/5 by 25’s
-4 x 50 pull @ 55 or r=10
breathe 3/5 by 25’s
-4 x 75 pull @ 1:30 or r=15
breathe 3/5/3 by 25’s
Main Set-
-4 x 150 swim @ 2:45 or r=30
descend times 1-4
-4 x 100 swim @ 1:45 or r=15
descend times 1-4
-4 x 50 swim @ 60 or r=15
same pace as 4th 100
-4 x 25 swim @ 30 or r=5-10
all fast
Cool-down-
200 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
Warm-up-
4 x (100 swim, 50 kick)
Pull Set-
400 pull: breathe 3/4/5/3 by 100’s
Drill Set-
4 x 50 stroke drill @ r=10
Main Set-
-3 x 100 @ 2:00 or r=20
25 “stroke”/75 free
-3 x 100 @ 2:10 or r=20
50 “stroke”/50 free
-3 x 100 @ 2:20 or r=20
75 “stroke”/25 free
-3 x 100 @ 2:30 or r=20
100 “stroke”
Cool-down-
100 swim
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
Warm-up-
400 swim
200 kick
2 x 75 (25 kick/25 drill/25 swim) @ r=15
2 x 50 (25 scull/25 pull) @ r=10
Speed Set A-
1 x 150 swim @ 2:30 or r=20
–fast
Recovery Set-
300 easy swim
Speed Set B-
2 x 75 swim @ 1:30 or r=30
–fast
Recovery Set-
300 easy swim
Speed Set C-
2 x 50 swim @ 60 or r=20
–fast
Recovery Set-
300 easy swim
Speed Set D-
2 x 25 swim @ 45 or r=20
–fast
Cool-down-
300 easy swim
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 