Workouts for September 19-23, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

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

Pace Set A-
4 x 150 swim @ 2:30 or r=15
-descend times 1-4

Kick Set-
200 kick:  moderate effort

Pace Set B-
8 x 75 swim @ 1:20 or r=15
-descend times 1-4, 5-8

Cool-down-
16 x 25 swim @ 35 or r=10
-descend stroke count 1-4, 5-8, 9-12, 13-16

Total = 3000

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Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
6 x 50 @ r=10
-25 scull/25 pull

Kick Set-
4 x 75 kick @ r=15
-IM order

Main Set-
Set borrowed from Bill Sweetenham:
1 x 150 swim @ 3:10 or r=20
-50 back/50 breast/50 free
2 x 50 swim @ 1:10 or r=20
-#1 50 fly, #2 25 fly/25 back
1 x 150 swim @ 3:10 or r=20
-50 back/50 breast/50 free
2 x 50 swim @ 1:10 or r=20
-#1 50 back, #2 25 back/25 breast
1 x 150 swim @ 3:10 or r=20
-50 back/50 breast/50 free
2 x 50 swim @ 1:10 or r=20
-#1 50 breast, #2 25 breast/25 free
1 x 150 swim @ 3:10 or r=20
-50 back/50 breast/50 free
2 x 50 swim @ 1:00 or r=15
-#1 50 free, #2 25 free/25 fly

Cool-down-
300 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim, 2 x 50 swim @ r=10
200 kick, 2 x 50 kick @ r=10
200 pull, 2 x 50 pull @ r=10

Main Set-
1 x 300 swim @ 5:00 or r=30
-freestyle, even split
2 x 50 best stroke @ 1:10 or r=20
-25 build/25 DPS
1 x 300 swim @ 5:00 or r=30
-freestyle, negative split by 2 seconds
2 x 50 2nd best stroke @ 1:10 or r=20
-25 build/25 DPS
1 x 300 swim @ 5:00 or r=30
-freestyle, negative split by 4 seconds
2 x 50 best stroke @ 1:10 or r=20
-25 build/25 DPS
1 x 300 swim @ 5:00 or r=30
-freestyle, negative split by 6 seconds
2 x 50 2nd best stroke @ 1:10 or r=20
-25 build/25 DPS
1 x 300 swim
-freestyle, negative split by 8 seconds

Cool-down-
200:  25 scull/25 pull

Total = 3000

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Thursday:  Stroke

Warm-up-
400 swim

Drill Set-
10 x 25 drill @ 40 or r=10
Alternate:
25 “short axis” stroke, 25 “long axis” stroke

Stroke Set A-
10 x 50 swim @ 1:10 or r=15
Alternate:
50 “short axis” stroke, 50 “long axis” stroke

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

Stroke Set B-
10 x 50 swim @ 1:10 or r=15
Alternate:
25 “short axis” stroke, 25 “long axis” stroke

Stroke Set C-
10 x 25 swim @ 40 or r=10
Alternate:
25 “short axis” stroke, 25 “long axis” stroke

Cool-down-
100 swim

Total = 2500

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Friday:  Speed

Warm-up-
200 swim
2 x 25 swim @ r=10
200 kick
2 x 25 kick @ r=10

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

Main Set-
12 x 50 swim @ 1:10 or r=25
-odd 50’s:  25 DPS/25 build
-even 50’s:  25 max speed/25 DPS
1 x 200 easy @ 5:00
8 x 50 swim @ 1:05 or r=20
-odd 50’s:  25 max speed/25 DPS
-even 50’s:  25 DPS/25 max speed
1 x 200 easy @ 5:00
4 x 50 swim @ 1:00 or r=15
-odd 50’s:  25 DPS/25 max speed
-even 50’s:  25 max speed/25 DPS

Cool-down-
100 choice

Total = 2500

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September-19-23, 2016