Workouts for August 1-5, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
4 x (100 swim/50 kick)

Warm-up Set-
4 x 50 @ 1:00 or r=10
-25 10-beat free/25 swim
4 x 50 @ 1:00 or r=10
-25 human stroke (long dog)/25 swim
4 x 50 @ 1:00 or r=10
-25 catch-up free/25 swim

Main Set-
The Davis Mile, broken 1650
Subtract 2 ½ minutes for total time:
-275 swim (11 lengths) @ 20 seconds rest
-250 swim (10 lengths) @ 20 seconds rest
-225 swim (9 lengths) @ 20 seconds rest
-200 swim (8 lengths) @ 15 seconds rest
-175 swim (7 lengths) @ 15 seconds rest
-150 swim (6 lengths) @ 15 seconds rest
-125 swim (5 lengths) @ 15 seconds rest
-100 swim (4 lengths) @ 10 seconds rest
-75 swim (3 lengths) @ 10 seconds rest
-50 swim (2 lengths) @ 10 seconds rest
-25 swim (1 length)

Cool-down-
150 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim
4 x 50 kick @ r=10
-1 of each stroke

Main Set-
2 x through:
4 x 25 fly @ 40 or r=10
-25 drill/25 swim
2 x 100 swim @ 2:15 or r=30
-25 fly/75 free
4 x 25 back @ 40 or r=10
-25 drill/25 swim
2 x 100 swim @ 2:15 or r=30
-25 free/25 back/50 free
4 x 25 breast @ 40 or r=10
-25 drill/25 swim
2 x 100 swim @ 2:15 or r=30
-50 free/25 breast/25 free

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
2 x 100 (25 drill/25 swim) @ r=15
4 x 50 kick @ r=10
8 x 25 (25 scull/25 pull) @ r=5

Main Set-
1 x 300 pull @ 5:00 or r=30
-moderate pace, breathe every 3rd stroke
2 x 150 swim @ 2:35 or r=20
-negative split each 150
4 x 75 swim @ 1:25 or r=15
-descend times 1-4
6 x 50 swim @ 1:00 or r=15
-descend times 1-3, 4-6
4 x 75 swim @ 1:25 or r=15
-descend times 1-4
2 x 150 swim @ 2:35 or r=20
-negative split each 150
1 x 300 pull @ 5:00 or r=30
-moderate pace, breathe every 3rd stroke

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 75 pull @ 1:20 or r=10
-breathe 3/5/3 by 25’s

Main Set-
-12 x 25 “stroke” @ 45 or r=15
-1 x 200 (25 drill/25 swim) @ 4:00 or r=20
mix of strokes
-8 x 25 “stroke” @ 40 or r=10
-1 x 200 (25 drill/25 swim) @ 4:00 or r=20
mix of strokes
-4 x 25 “stroke” @ 35 or r=5
-1 x 200 (25 drill/25 swim)
mix of strokes

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ r=10
-25 kick/25 swim
-25 drill/25 swim

Main Set-
3 x through:
-4 x 50 swim @ r=10
#1=25 easy/25 fast
#2=25 fast/25 easy
#3=50 easy
#4=50 fast (90%)
-2 x 50 swim (fast, 95%) @ r=30
-1 x 100 swim (build) @ r=10
-1 x 50 swim (easy) @ r=60

Cool-down-
150 choice

Total = 2500

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

August 1-5, 2016

Workouts for July 25-29, 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 choice

Warm-up Set-
8 x 25 @ r=5
-25 scull/25 pull

Main Set-
2nd repeat faster than 1st repeat:
-2 x 500 swim or pull @ 8:00 or r=30
-2 x 400 swim or pull @ 6:30 or r=30
-2 x 300 swim or pull @ 4:45 or r=15

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim

Pull Set-
10 x 50 pull @ 1:10 or r=15
-25 breast/25 free

Kick Set-
10 x 50 kick @ 1:30 or r=15
-1 x 50 free
-2 x 50 breast
-3 x 50 back
-4 x 50 fly

Swim Set-
10 x 100 IM @ 2:20 or r=30
Odd 100’s:
-choose one stroke to drop and one stroke to double-up
Even 100’s:
-100 IM

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim
8 x 50 (25 kick/25 swim) @ r=10

Main Set-
Swim as one continuous set:
4 x 100 pull @ 1:45 or r=15
-breathe 3/5/5/5 by 25’s
1 x 200 swim @ 3:30 or r=30
-moderate pace
3 x 100 pull @ 1:40 or r=10
-breathe 3/5/3/5 by 25’s
1 x 200 swim @ 3:30 or r=30
-faster than previous 200
2 x 100 pull @ 1:35 or r=5
-breathe 3/5/3/3 by 25’s
1 x 200 swim @ 3:30 or r=30
-faster than previous 200
1 x 100 pull @ 1:30 or r=5
-breathe every 3rd stroke

Race Pace Set-
8 x 50 swim @ 1:05 or r=20
4 x thru:
-25 easy/25 fast
-25 fast/25 easy

Cool-down-
8 x 25 (25 scull/25 pull) @ r=5

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 choice

Main Set-
1 x 400 pull @ 6:45 or r=45
-breathe 3/5/3/5 by 100’s
16 x 25 kick @ 45 or r=15
Alternate:
-2 x 25 stroke
-2 x 25 free
2 x 200 swim @ 4:00 or r=30
-50 stroke/50 free/50 stroke/50 free
8 x 50 kick @ 1:30 or r=20
Alternate:
-2 x 50 stroke
-2 x 50 free
4 x 100 pull @ 2:00 or r=20
-50 stroke/50 free

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
200 choice

Warm-up Set-
20 x 25 @ r=15
-25 kick/25 drill

Speed Set A-
10 x 50 swim @ 1:15 or r=30
-25 build/25 fast

Recovery-
200 swim “DPS”

Speed Set B-
10 x 25 swim @ 45 or r=20
-25 build/25 fast

Recovery-
200 swim “DPS”

Speed Set C-
10 x 25 swim @ 45 or r=20
-25 fast/25 “DPS”

Cool-down-
200 choice

Total = 2500

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

July 25-29, 2016

Workouts for July 18-22, 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
-100 pull

Main Set-
1 x 500 pull @ 7:30 or r=30
-breathe 3/5/7/5/3 by 100’s
2 x 250 swim @ 4:15 or r=30
-negative split
1 x 400 pull @ 6:30 or r=30
-breathe 3/5/3/5 by 100’s
2 x 200 swim @ 3:20 or r=20
-negative split
1 x 300 pull @ 4:50 or r=20
-breathe 3/5/7 by 50’s
2 x 150 swim @ 2:30 or r=15
-negative split

Cool-down-
4 x 25 glide stroke @ r=5

Total = 3000

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

Tuesday:  IM

Warm-up-
500 choice

Warm-up Set-
16 x 25 @ 40 or r=10
-25 kick/25 drill
-IM order

Main Set-
1 x 200 IM @ 4:00 or r=40
-work the back and free 50’s
4 x 50 swim @ 1:10 or r=20
-25 fly/25 back
1 x 200 IM @ 4:00 or r=40
-swim as 2 x 100 IM’s
4 x 50 swim @ 1:10 or r=20
-25 back/25 breast
1 x 200 IM @ 4:00 or r=40
-work fly and breast 50’s
4 x 50 swim @ 1:10 or r=20
-25 breast/25 free

Recovery Set-
8 x 25 @ r=5
-25 scull/25 pull

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

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

Warm-up Set-
12 x 50 pull @ 55 or r=10
-breathe 3/5/7 by 50’s

Main Set-
3 x through:
1 x 200 swim @ 3:20 or r=20
-moderate pace
1 x 150 swim @ 2:30 or r=15
-faster pace than 200
1 x 100 swim @ 1:40 or r=10
-faster pace than 150
1 x 50 swim @ 1:30 or r=30
-fastest pace

Cool-down-
4 x (25 scull/25 glide stroke/25 pull)

Total = 3000

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

Thursday:  IM

Warm-up-
500 choice

Stroke Set A-
10 x 50 stroke @ 1:10 or r=15
-25 drill/25 swim

Main Set-
3 x through (one stroke per round):
2 x 75 @ 1:45 or r=20
-25 kick/25 drill/25 swim
2 x 75 swim @ 1:45 or r=30
-2nd 75 faster than 1st

Stroke Set B-
10 x 50 swim @ 1:00 or r=10
-25 free/25 stroke

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
3 x (150 swim/50 kick)

Warm-up Set-
4 x through:
1 x 50 @ 1:00 or r=15
-25 drill/25 swim
4 x 25 swim @ 30 or r=5
-build each 25

Speed Set A-
8 x 50 swim @ 1:10 or r=20
-odd 50’s:  “DPS”
-even 50’s:  build by 12.5’s

Speed Set B-
4 x 3 x 25 swim @ 45 or r=20
Each set of 3 x 25:
#1:  “DPS”
#2:  @ 200 race pace, hold same # strokes + 1
#3:  @ max speed, hold same # strokes + 2

Speed Set C-
8 x 50 swim @ 1:10 or r=20
-odd 50’s:  “DPS”
-even 50’s:  build by 12.5’s

Cool-down-
200 swim

Total = 2500

+++++++++++++++++++++++++
July 18-22, 2016

Workouts for July 11-15, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
10 x 50 pull @ 55 or r=10
-breathe:  (3/5/7/5/3) x 2

Main Set A-
2 x 500 swim @ 8:00 or r=30
-25 easy/25 fast/50 easy/50 fast/75 easy/75 fast/100 easy/100 fast

Main Set B-
4 x 250 swim @ 4:00 or r=20
-50 easy/50 fast/50 easy/50 fast/25 easy/25 fast

Cool-down-
100 choice

Total = 3100

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

Tuesday:  IM

Warm-up-
600 choice

IM Kick Set-
8 x 50 kick @ r=10
-2 of each stroke

IM Drill Set-
16 x 25 @ 40 or r=10
-25 drill/25 swim
-4 of each stroke

Main Set-
-25 fly @ 30 or r=5
-25 fly/25 back @ 1:10 or r=20
-25 fly/25 back/25 breast @ 1:40 or r=20
-100 IM @ 2:10 or r=30
-25 fly/25 back/25 breast @ 1:40 or r=20
-25 fly/25 back @ 1:10 or r=20
-25 fly @ 30 or r=5
-100 easy @ 3:00
-25 free @ 30 or r=10
-25 breast/25 free @ 1:10 or r=20
-25 back/25 breast/25 free @ 1:40 or r=20
-100 IM @ 2:10 or r=30
-25 back/25 breast/25 free @ 1:40 or r=20
-25 breast/25 free @ 1:10 or r=20
-25 free @ 30 or r=10

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
4 x 50 kick @ r=10

Warm-up Set A-
8 x 75 pull @ 1:20 or r=10
-breathe 3/5/3 by 25’s

Warm-up Set B-
8 x 50 @ 1:05 or r=20
-first 1/3 of each 25 is underwater dolphin kick

Main Set-
10 x 125 swim @ 2:30 or r=30
2 x through:
-“push” last 25
-“push” last 50
-“push” last 75
-“push” last 100
-“push” 125

Speed Set-
8 x 25 swim @ 30 or r=5
-25 easy/25 fast

Cool-down-
150 swim

Total = 3000

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

Thursday:  Stroke

Warm-up-
500 swim

Stroke Kick Set-
10 x 25 fly, back, or breast kick @ r=10

Pull Set-
500 pull
-breathe 3/5/7/5/3 by 100’s

Stroke Drill Set-
10 x 25 fly, back, or breast drill @ r=10

Turn Set-
250 swim
-moderate
-no breathing in/out of turns

Stroke Swim Set-
10 x 25 fly, back, or breast swim @ r=10

Cool-down-
500 pull
-breathe 3/5/3/5/3 by 100’s

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
2 x 50 (25 drill/25 swim) @ r=10
200 kick
2 x 50 (25 kick/25 swim) @ r=10
200 pull
2 x 50 (25 drill or kick/25 swim) @ r=10

Warm-up Set-
4 x 75 (25 kick/25 drill/25 build) @ r=15

Main Set-
-8 x 50 free @ 1:00 or r=15
fastest possible average
-100 swim or pull easy @ 4:00
-6 x 50 “stroke” @ 1:15 or r=20
fastest possible average
-100 swim or pull easy @ 4:00
-4 x 50 free @ 1:10 or r=30
fastest possible average
-100 swim or pull easy @ 4:00
-2 x 50 “stroke” @ 1:30 or r=50
fastest possible average

Cool-down-
100 choice

Total = 2600

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

July 11-15, 2016