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

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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

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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

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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

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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

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August 22-26, 2016