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
+++++++++++++++++++++++++
Workouts off the beaten path 