Workouts for October 31-November 4, 2016
I have just accepted a head coaching position with South Eugene High School and will be balancing 2 coaching jobs–now through February. I am going to take a 3 month break from posting and will return March, 2017 (this is my last post until then). See you next March!
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
Warm-up-
500 choice
Main Set-
-1 x 500 swim or pull @ 8:20 or r=50
moderate pace
-2 x 250 swim or pull @ 4:10 or r=25
at faster pace than 500
-1 x 400 swim or pull @ 6:40 or r=40
moderate pace
-2 x 200 swim or pull @ 3:20 or r=20
at faster pace than 400
-1 x 300 swim or pull @ 5:00 or r=30
moderate pace
-2 x 150 swim or pull @ 2:30 or r=15
at faster pace than 300
Cool-down-
100 choice
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
200 swim
200 kick
200 pull
Main Set-
-4 x 50 swim @ 1:10 or r=20
1 each stroke
-3 x 100 (25 drill/25 swim) @ 2:10 or r=20
#1: 50 fly/50 back
#2: 50 back/50 breast
#3: 50 breast/50 free
-2 x 150 swim @ 3:10 or r=30
#1: 50 fly/50 back/50 breast
#2: 50 back/50 breast/50 free
-1 x 200 IM @ 4:10 or r=40
-2 x 150 swim @ 3:10 or r=30
#1: 50 fly/50 back/50 breast
#2: 50 back/50 breast/50 free
-3 x 100 (25 drill/25 swim) @ 2:10 or r=20
#1: 50 fly/50 back
#2: 50 back/50 breast
#3: 50 breast/50 free
-4 x 50 swim @ 1:10 or r=20
1 each stroke
Cool-down-
100 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
400 swim
Warm-up Set-
4 x 25 (25 scull/25 pull) @ r=5
Main Set-
2 x through (1st round = pull, 2nd round = swim):
-1 x 300 @ 5:00 or r=30
moderate pace
-2 x 150 @ 2:40 or r=20
at faster pace than 300
-3 x 100 @ 1:45 or r=15
at faster pace than 150’s
-4 x 75 @ 1:20 or r=10
at faster pace than 100’s
-extra 60 seconds rest between sets!
Cool-down-
100 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
Warm-up-
400 choice
Warm-up Set-
4 x 50 swim @ 1:05 or r=15
-25 DPS/25 build
Main Set-
Choose 1 or 2 strokes for this set:
-8 x 25 kick @ 50 or r=10
-4 x 50 drill @ 1:10 or r=15
-2 x 100 swim @ 2:10 or r=20
-1 x 200 kick @ 4:30 or r=30
-8 x 25 drill @ 50 or r=10
-1 x 200 swim @ 4:10 or r=30
-2 x 100 kick @ 2:30 or r=20
-4 x 50 drill @ 1:10 or r=15
-8 x 25 swim @ 50 or r=10
Cool-down-
100 choice
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
Warm-up-
400 choice
Main Set-
2 x through:
-8 x 25 swim @ r=10
build
-4 x 50 swim @ 1:00 or r=15
(1 easy/1 fast) x 2
-1 x 100 swim @ 3:00 or r=90
all fast
-4 x 50 swim @ 1:00 or r=15
build
-8 x 25 swim @ r=10
(1 easy/1 fast) x 4
-100 swim @ 3:00 or r=60
all fast
Cool-down-
100 choice
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 