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

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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

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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

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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

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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

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June 27-July 1, 2016