Workouts for August 29-September 2, 2016

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
300 choice

Warm-up Set-
8 x 25 scull with free kick @ r=5

Main Set-
3 x through:
1 x 400 pull @ 6:30 or r=30
-breathe 3/5/3/5 by 100’s
-descend times 1-3 (over 3 rounds)
4 x 100 swim @ 1:45 or r=15
-descend times 1-4
Extra 30 seconds rest

Cool-down-
100 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday:  IM

Warm-up-
300 swim

Pull Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Kick Set-
8 x 50 kick @ r=10
-25 easy/25 fast

IM Set A-
5 x 75 swim @ 1:40 or r=20
-25 fly/25 free/25 fly
-descend times 1-5
-easy 25 at end of set

IM Set B-
5 x 75 swim @ 1:40 or r=20
-25 back/25 free/25 back
-descend times 1-5
-easy 25 at end of set

IM Set C-
5 x 75 swim @ 1:40 or r=20
-25 breast/25 free/25 breast
-descend times 1-5
-easy 25 at end of set

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-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=15
25 easy/25 fast
-2 x 200 swim @ 3:30 or r=20
negative split
-2 x 100 @ 2:00 or r=20
25 drill/25 swim
-4 x 100 pull @ 1:40 or r=10
breathe 3/5 by 50’s
-1 x 200 kick @ 5:00 or r=30
25 easy/25 fast
-8 x 50 swim @ 55 or r=10
2 x (2 x 50 DPS/2 x 50 build)

Turns Set-
8 x 25 free (from center of pool) @ 45 or r=15-20
-flip turns practice!

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Thursday:  Stroke

Warm-up-
500 choice

Pull Set A-
400 pull:
-breathe every 3rd stroke
-negative split

Stroke Set A-
4 x 50 swim @ 1:10 or r=20
-negative split
-choice of strokes

Pull Set B-
300 pull:  breathe 3/5/3 by 100’s

Stroke Set B-
6 x 50 swim @ 1:05 or r=15
-negative split
-choice of strokes

Pull Set C-
200 pull:  breathe 3/5/3/5 by 50’s

Stroke Set C-
8 x 50 swim @ 1:00 or r=10
-negative split
-choice of strokes

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Friday:  Speed

Warm-up-
-200 swim
-200 IM kick
-200 pull
-200 IM drill
-8 x 25 (25 scull/25 pull) @ r=5

Warm-up Set-
12 x 25 swim @ 45 or r=15
4 x thru:
-25 DPS
-25 build
-25 fast breakout, easy to wall

Main Set-
Tempo gets faster, effort increases with each set:
-2 x 150 swim @ 3:15 or r=45
-4 x 75 swim @ 1:45 or r=30
-12 x 25 swim @ 40 or r=10

Cool-down Set-
-8 x 25 @ r=5
25 scull/25 pull
-100 choice

Total = 2500

+++++++++++++++++++++++++

August 29-September 2, 2016

Workouts for August 22-26, 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-
3 x 300 pull @ 5:00 or r=30
-descend times 1-3
3 x 200 swim @ 3:15 or r=15
-descend times 1-3
3 x 150 pull @ 2:30 or r=15
-descend times 1-3
3 x 100 swim @ 1:45 or r=15
-descend times 1-3
3 x 50 swim @ 55 or r=10
-descend times 1-3

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday:  IM

Warm-up-
300 swim

Warm-up Set A-
6 x 50 @ r=15
-25 kick/25 drill

Warm-up Set B-
300 pull:  breathe 3/5/3 by 100’s

IM Set A-
4 x 250 swim @ 5:00 or r=30
-25 fly/50 back/75 breast/100 free

IM Set B-
4 x 125 swim @ 2:30 or r=20
-50 fly/25 back/25 breast/25 free
-25 fly/50 back/25 breast/25 free
-25 fly/25 back/50 breast/25 free
-25 fly/25 back/25 breast/50 free

Cool-down-
100 swim

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 (25 scull/25 pull) @ r=5

Main Set-
-8 x 100 swim @ 1:50 or r=20
odd 100’s:  moderate effort, DPS
even 100’s:  descend times 2-4-6-8
-8 x 75 swim @ 1:20 or r=15
odd 75’s:  moderate effort, DPS
even 75’s:  descend times 2-4-6-8
-8 x 50 swim @ 1:00 or r=15
odd 50’s:  moderate effort, DPS
even 50’s:  descend times 2-4-6-8
-8 x 25 swim @ 30 or r=5-10
odd 25’s moderate effort, DPS
even 25’s:  descend times 2-4-6-8

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Thursday:  IM

Warm-up-
200 swim
100 kick
200 pull

Warm-up Set-
8 x 25 (25 scull/25 pull) @ r=5

Main Set-
3 x through:
-4 x 25 kick @ 45 or r=15
round 1 = fly
round 2 = back
round 3 = breast
-4 x 50 @ 1:10 or r=15
(25 drill/25 swim)
round 1 = fly
round 2 = back
round 3 = breast
-2 x 100 swim @ 2:00 or r=20
(50 “stroke”/50 free)
round 1 “stroke” = fly
round 2 “stroke” = back
round 3 “stroke” = breast

Cool-down-
1 x 300 pull:  breathe every 3rd stroke

Total = 2500

+++++++++++++++++++++++++

Friday:  Speed

Warm-up-
400 choice

Warm-up Set-
12 x 25 @ r=10
3 x through:
-2 x 25 kick
-2 x 25 swim (build)

Main Set-
-5 x 50 swim @ 50 or r=5
swim hard enough to make interval
-1 x 50 swim (fast!) @ 50 or r=10
-4 x 50 swim @ 55 or r=5
swim hard enough to make interval
-2 x 50 swim (fast!) @ 55 or r=15
-3 x 50 swim @ 1:00 or r=5-10
swim hard enough to make interval
-3 x 50 swim (fast!) @ 1:00 or r=15-20
-2 x 50 swim @ 1:05 or r=10
swim hard enough to make interval
-4 x 50 swim (fast!) @ 1:05 or r=20-25
-1 x 50 swim @ 1:10 or r=10
swim hard enough to make interval
-5 x 50 swim (fast!) @ 1:10 or r=25-30

Cool-down-
12 x 25 (25 scull with free kick/25 swim) @ r=5

Total = 2500

+++++++++++++++++++++++++

August 22-26, 2016

Workouts for August 15-19, 2016

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
500 choice

Main Set-
-600 pull @ 9:30 or r=30
breathe 3/5/3/5 by 150’s
-4 x 150 swim @ 2:30 or r=15
descend times 1-4
-400 pull 6:30 or r=30
breathe 3/5/3/5 by 100’s
-4 x 100 swim @ 1:40 or r=10
descend times 1-4
-200 pull @ 3:30 or r=30
breathe 3/5/3/5 by 50’s
-4 x 50 swim @ 50 or r=5
descend times 1-4

Cool-down-
100 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday:  IM

Warm-up-
400 swim

Warm-up Set-
12 x 25 @ r=10
-25 kick/25 drill/25 swim
-IM order

IM Set A-
8 x 100 swim @ 2:10 or r=20
Alternate:
-25 fly/75 back
-25 breast/75 free

IM Set B-
4 x 200 @ 4:10 or r=30
-25 fly/50 back/25 breast/50 free/50 kick

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set A-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Warm-up Set B-
8 x 25 drill @ r=10
-25 “10-beat” free/25 “catch-up” free

Main Set-
2 x through:
-1 x 250 swim @ 4:10 or r=25
-1 x 200 swim @ 3:20 or r=20
-1 x 150 swim @ 2:30 or r=15
-1 x 100 swim @ 1:40 or r=10
-1 x 50 swim @ 55 or r=10

Kick Set-
300 kick:  every 3rd length fast!

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Thursday:  Short-Axis Strokes (i.e., fly and breast)

Warm-up-
300 swim
200 kick
200 pull

Kick Set-
8 x 50 kick @ 1:30 or r=15
-short-axis strokes
-negative split

Drill Set-
8 x 25 drill @ 45 or r=10
-25 fly/25 breast

Stroke Set A-
8 x 50 @ 1:10 or r=20
-25 drill/25 swim
-alternate:  50 fly, 50 breast

Pull Set-
400 pull:  breathe 3/5/3/5 by 100’s

Stroke Set B-
8 x 25 swim @ 40 or r=15
-25 fly/25 breast

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Friday:  Speed

Warm-up-
300 swim
200 kick

Warm-up Set-
8 x 25 swim @ r=10
-25 DPS/25 build

Main Set-
-4 x 100 swim @ 2:00 or r=20-30
75 easy/25 fast
-400 easy:  swim or pull @ r=60
-6 x 50 swim @ 1:00 or r=10-15
25 easy/25 fast
-300 easy:  swim or pull @ r=60
-8 x 25 swim @ 30 or r=10
12.5 easy/12.5 fast

Cool-down-
200 easy:  swim or pull

Total = 2500

+++++++++++++++++++++++++

August 15-19, 2016

Workouts for August 8-12, 2016

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim
100 kick
200 (25 drill/25 swim)
100 kick

Warm-up Set-
12 x 25 @ r=10
-25 scull/25 pull

Main Set-
2 x through:
-1 x 300 pull @ 5:00 or r=30
breathe 3/5/3 by 100’s
-3 x 100 swim @ 1:40 or r=10
descend times 1-3
-6 x 50 swim @ 1:00 or r=15
25 DPS/25 build

Cool-down-
200 swim

Total = 3000

+++++++++++++++++++++++++

Tuesday:  IM

Warm-up-
200 swim
200 (25 kick/25 swim)
200 (25 drill/25 swim)

Kick Set-
6 x 50 kick @ 1:30 or r=15
-2 fly, 2 back, 2 breast

Pull Set-
600 pull:  every 4th length breast pull

IM Set A-
12 x 50 swim @ 1:05 or r=15
3 x through:
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

IM Set B-
12 x 25 (25 drill/25 swim) @ 40 or r=10
4 x through:
-2 x 25 fly
-2 x 25 back
-2 x 25 breast

Cool-down-
100 swim

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
100 kick

Warm-up Set-
12 x 25 @ r=5
-25 scull/25 glide/25 pull

Main Set-
3 x through:
-2 x 125 swim @  2:00 or r=10
moderate effort
-2 x 100 swim @  1:40 or r=10
moderate-strong effort
-2 x 75 swim @  1:20 or r=10
strong effort
-2 x 50 swim @ 1:00 or r=15
strong effort
-2 x 25 swim @ 40 or r=10
strong effort
-extra 60 seconds between rounds

Cool-down-
150 choice

Total = 3000

+++++++++++++++++++++++++

Thursday:  Stroke

Warm-up-
400 swim
200 (25 drill/25 swim)

Warm-up Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 50’s

Main Set-
4 x through (keep same stroke within a round):
-1 x 25 swim @ 40 or r=10
-1 x 50 swim @ 1:05 or r=15
-1 x 75 swim @ 1:30 or r=20
-1 x 100 swim @ 2:10 or r=30

Race Pace Set-
6 x 50 free @ 1:00 or r=15
-25 DPS/25 fast

Cool-down-
200 swim

Total = 2500

+++++++++++++++++++++++++

Friday:  Speed

Warm-up-
600 swim

Warm-up Set A-
8 x 25 @ r=10
-25 drill/25 swim

Warm-up Set B-
8 x 25 @ r=15
-25 DPS/25 build

Main Set-
8 x through:
-1 x 25 fast @ 30 or r=10
-1 x 50 easy @ 1:15 or r=30

Recovery Set-
300 pull:  breathe every 3rd stroke

Speed Set-
12 x 25 swim @ 40 or r=15
-25 easy/25 fast

Cool-down-
300 choice

Total = 2500

+++++++++++++++++++++++++

August 8-12, 2016