Workouts for October 3-7, 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:
2 x 500 pull @ 7:45 or r=15
-descend times 1-2
4 x 250 swim @ 4:15 or r=15-30
-descend times 1-4

Pace Set-
10 x 50 swim @ 1:00 or r=15
-2 x 50 DPS
-2 x 50 build
-2 x 50 DPS
-2 x 50 build
-2 x 50 DPS

Cool-down-
100 choice

Total = 3000

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Tuesday:  IM

Warm-up-
3 x (100 swim, 100 kick)

Drill Set-
12 x 50 drill @ 1:10 or r=10
-4 x 50 fly
-4 x 50 back
-4 x 50 breast

IM Set A-
6 x 75 swim @ 1:45 or r=20
2 x through:
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free

Pull Set-
450 pull:  breathe 150 every 3rd, 150 every 5th, 150 every 3rd

IM Set B-
6 x 50 swim @ 1:05 or r=15
2 x through:
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

Cool-down-
100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Pull Set A-
8 x 100 pull @ 1:40 or r=10
-breathe 5/3 by 50’s
-negative split each 100

Pace Set A-
8 x 50 swim @ 55 or r=10
-negative split

Pace Set B-
16 x 25 swim @ 30 or r=5-10
-25 easy/25 fast

Pull Set B-
400 pull:  breathe 3/5/7/3 by 100’s

Pace Set C-
8 x 50 swim @ 55 or r=10
-descend times 1-4, 5-8

Cool-down-
200 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
400 choice

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

Drill Set-
12 x 25 @ 40 or r=10
-25 kick/25 drill/25 swim
-3 each stroke, IM order

Main Set-
1 x 300 swim @ 5:30 or r=30
-100 stroke/200 free
2 x 150 swim @ 3:00 or r=20
-50 free/50 stroke/50 free
-50 stroke/50 free/50 stroke
3 x 100 @ 2:10 or r=20
-50 stroke kick/50 stroke swim
-50 free kick/50 free swim
-50 stroke kick/50 stroke swim
6 x 50 @ 1:10 or r=10
-25 stroke drill/25 stroke swim

Cool-down-
200 choice

Total = 2500

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Friday:  Speed

Warm-up-
-400 swim
-8 x 25 (25 scull/25 pull) @ r=5

Main Set-
2 x through:
-2 x 25 kick @ 45 or r=10
-2 x 25 drill @ 45 or r=15
-2 x 50 swim @ 1:00 or r=15
negative split
-1 x 200 pull 3:30 or r=30
breathe 3/5/3/5 by 50’s
-4 x 75 swim @ 1:30 or r=15
descend times 1-4
-extra 30 seconds rest

Speed Set-
4 x 50 “cat and mouse”
-think of a mountain stage in the Tour de France, 3 riders are way out in front and are on the steepest part of the climb, they have almost stopped riding and are waiting for someone to make a move
-ideally there are at least 4 swimmers, one of you is “mouse,” the rest of you are “cats”
-mouse sets the pace for the 50; swim slow so that everyone can stay in a line
-cats are not allowed to be ahead of mouse (until mouse begins sprinting)
-at some point during the 50 mouse sprints for home
-when mouse begins sprinting cats sprint too; it’s a race for home!

Cool-down-
300 choice

Total = 2500

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October-3-7, 2016