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

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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

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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

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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

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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

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August 29-September 2, 2016