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

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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

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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

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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

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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

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July 11-15, 2016