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

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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

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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

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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

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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

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August 1-5, 2016