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
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Workouts off the beaten path 