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

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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

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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

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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

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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

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June 20-24, 2016