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

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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

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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

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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

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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

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July 18-22, 2016