Workouts for July 4-8, 2016
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
Warm-up-
400 choice
Main Set-
1 x 400 pull @ 6:30 or r=30
-breathe 3/5/3/5 by 100’s
4 x 50 kick @ 1:30 or r=20
-25 easy/25 fast
2 x 200 swim @ 3:30 or r=30
-negative split
4 x 100 pull @ 1:40 or r=10
-descend times 1-4
1 x 200 kick @ 5:00 or r=30
-negative split
8 x 50 swim @ 55 or r=10
-descend times 1-4, 5-8
16 x 25 swim @ 35 or r=10
-descend times 1-4, etc.
Cool-down-
200: 25 scull/25 pull
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
2 x (125 swim, 125 drill or kick)
Warm-up Set-
12 x 50 drill @ 1:10 or r=10
-4 x 50 25 fly/25 back
-4 x 50 25 back/25 breast
-4 x 50 25 breast/25 free
IM Set A-
6 x 75 swim @ 1:40 or r=20
2 x through:
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free
Recovery Set-
450 pull: breathe 3/5 by 50’s
IM Set B-
6 x 50 swim @ 1:05 or r=15
2 x through:
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
400 swim
Warm-up Set A-
8 x 25 kick @ 45 or r=10
Warm-up Set B-
6 x 50 @ 1:00 or r=10
-25 drill/25 swim
Main Set-
3 x through:
2 x 100 pull @ 1:40 or r=10
-moderate effort
4 x 50 @ 1:00 or r=10
-25 10-beat free/25 free
1 x 200 free @ 3:30 or r=30
-descend times 1-3
Speed Set-
8 x 25 swim @ 40 or r=15
-25 easy/25 fast
Cool-down-
100 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
Warm-up-
400 swim
Warm-up Set A-
8 x 25 @ r=5
-25 scull/25 pull
Warm-up Set B-
8 x 50 @ 1:05 or r=15
-25 drill/25 swim
Main Set-
2 x through:
300 swim @ 5:15 or r=45
-all free
200 swim @ 3:45 or r=30
-50 stroke/50 free/50 stroke/50 free
100 swim @ 2:00 or r=20
-50 stroke/50 free
50 swim @ 1:15 or r=30
-all stroke
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
Warm-up-
500 choice
Warm-up Set-
10 x 25 @ 40 or r=10
-25 drill/25 build
Main Set-
2 x 150 swim @ 3:00 or r=60
-80%-85% effort
1 x 200 swim @ 4:30 or r=60
-½ speed (recovery pace)
4 x 75 swim @ 2:00 or r=60
-85%-90% effort
1 x 200 swim @ 4:30 or r=60
-½ speed (recovery pace)
6 x 50 swim @ 1:40 or r=60
-90% effort
1 x 200 swim @ 4:30 or r=60
-½ speed (recovery pace)
Cool-down-
10 x 25 swim @ 40 or r=10
-ascend pace
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 