Workouts for September 5-9, 2016, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
4 x through:
-2 x 50 pull @ 55 or r=10
-2 x 25 pull @ 30 or r=5

Main Set-
@ 20 seconds rest between swims:
-50
-100
-150
-200
-250
-300
-250
-200
-150
-100
-50

Cool-down-
8 x 25 swim @ r=10
-ascend times 1-8

Total = 3000

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Tuesday:  IM

Warm-up-
300 swim

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

Pull Set-
8 x 75 pull @ 1:40 or r=15
-25 free/25 breast/25 free

IM Set A-
8 x 75 swim @ 1:45 or r=20
-odd 75’s:  25 fly/25 back/25 breast
-even 75’s:  25 back/25 breast/25 free

IM Set B-
20 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
600 choice

Pace Set-
3 x through:
-1 x 250 pull @ 4:00 or r=15
moderate effort
breathe 3/5/3/5/3 by 50’s
-1 x 200 swim @ 3:30 or r=30
50 moderate/50 build/50 hard/50 DPS
-1 x 150 pull @ 2:30 or r=15
moderate effort
breathe 3/5/3 by 50’s
-1 x 100 swim @ 2:00 or r=30
50 build/50 hard
-1 x 50 swim @ 1:00 or r=15
25 build/25 hard

Cool-down-
150 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
200 swim
200 IM kick
200 pull
200 IM drill

Kick Set-
8 x 50 kick @ 1:30 or r=20
-choose 1 stroke for each set of 4 x 50
-descend times 1-4, 5-8

Drill Set A-
12 x 25 drill @ 45 or r=10
-3 each stroke

Swim Set-
12 x 50 swim @ 1:30 or r=30
-choose 1 stroke for each set of 4 x 50
-best possible average for each set of 4 x 50

Drill Set B-
12 x 25 drill @ 45 or r=10
-3 each stroke

Cool-down-
100 swim

Total = 2500

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Friday:  Speed

Warm-up-
200 swim
200 kick
200 drill

Warm-up Set-
12 x 25 @ r=15
-25 kick/25 swim

Speed Set A-
10 x 50 swim @ 1:15 or r=30
-25 build/25 fast

Recovery-
200 swim

Speed Set B-
10 x 25 swim @ 40 or r=20
-25 build/25 fast

Recovery-
200 swim

Speed Set C-
10 x 25 swim @ 40 or r=20
-25 build/25 fast

Cool-down-
200 choice

Total = 2500

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September 5-9, 2016