Workouts for September 26-30, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
10 x 50 pull @ 55 or r=10
-breathe (3/4/5/6/7) x 2 by 50’s

Pace Set A-
2 x 500 swim @ 8:00 or r=30
25 easy/25 faster (somewhat hard)/50 easy/50 faster (somewhat hard)/75 easy/75 faster (somewhat hard)/100 easy/100 faster (somewhat hard)

Pace Set B-
4 x 250 swim @ 4:00 or r=20
50 easy/50 faster (somewhat hard)/50 easy/50 faster (somewhat hard)/25 easy/25 faster (somewhat hard)

Cool-down-
100 choice

Total = 3000

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Tuesday:  IM

Warm-up-
500 choice

Warm-up Set-
8 x 50 pull @ 1:05 or r=10
-25 stroke/25 free

Stroke Set A-
4 x through (1 round each stroke):
-4 x 25 swim @ 40 or r=10
-1 x 100 swim @ 2:15 or r=30

Recovery Set-
4 x (25 scull/25 glide/25 pull)

Stroke Set B-
4 x through (1 round each stroke):
-2 x 25 swim @ 40 or r=10
-1 x 50 swim @ 1:15 or r=20

Cool-down-
100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ 1:00 or r=10
-25 drill/25 swim

Pace Set A-
4 x 200 swim @ 3:20 or r=20
-#1:  push 4th 50
-#2:  push 3rd 50
-#3:  push 2nd 50
-#4:  push 1st 50

Recovery Set-
8 x 50 @ r=10
-alt. 50 kick, 50 swim

Pace Set B-
4 x 100 swim @ 1:45 or r=15
-#1:  push 4th 25
-#2:  push 3rd 25
-#3:  push 2nd 25
-#4:  push 1st 25

Speed Set-
12 x 25 swim @ 30 or r=10
-25 easy/25 fast

Cool-down-
100 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
200 swim
300 kick
200 pull

Warm-up Set-
6 x 50 @ 1:05 or r=15
-25 drill/25 build

Main Set-
4 x through (choose one stroke per round):
-1 x 75 swim @ 1:45 or r=30
-2 x 50 swim @ 1:15 or r=20
-4 x 25 swim @ 45 or r=15

Kick Set-
300 kick:  every 3rd length fast!

Cool-down-
100 choice

Total = 2500

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Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
3 x through:
-2 x 50 (25 drill/25 swim) @ 1:00 or r=10
-4 x 25 (25 drill/25 swim) @ 40 or r=10

Main Set-
-4 x 75 swim @ 1:40 or r=20-30
1st 2 x 75 build
2nd 2 x 75 fast!
-200 easy
-4 x 50 swim @ 1:30 or r=50
all fast!
-200 easy
-4 x 25 swim @ 1:00 or r=40
all fast!
-200 easy

Cool-down-
4 x 25 @ r=5
-25 scull/25 pull

Total = 2500

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September-26-30, 2016