Workouts for October 10-14, 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 pull
200 kick

Main Set-
2nd repeat faster than 1st in each set:
-2 x 400 @ 6:40 or r=40
-2 x 300 @ 5:00 or r=30
-2 x 200 @ 3:20 or r=20
-2 x 100 @ 1:45 or r=15
-2 x 50 @ 55 or r=10

Cool-down-
12 x 25 @ r=5
-25 scull/25 glide stroke/25 pull

Total = 3000

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Tuesday:  IM

Warm-up-
500 choice

Warm-up Set-
8 x 50 pull @ 55
-breathe 3/5 by 25’s

IM Set A-
4 x through (Milt Nelms’ Axes Swim):
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

IM Set B-
4 x through:
-1 x 50 swim @ 1:00 or r=10
1 each stroke, IM order
-1 x 100 IM @ 2:00 or r=30

Cool-down-
12 x 25 @ r=5
-25 scull with kick/25 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

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

Main Set-
3 x through:
-1 x 200 swim (moderate pace) @ 3:30 or r=30
-1 x 150 swim (faster pace) @ 2:30 or r=15
-1 x 100 swim (faster pace) @ 1:40 or r=10
-1 x 50 swim (fastest pace) @ 1:30 or r=45

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

Race Pace Set-
8 x 25 swim @ 40 or r=10
-25 easy/25 fast

Cool-down-
100 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
400 swim

Kick Set-
10 x 50 kick @ 1:30 or r=15
-descend times 1-5, 6-10

Drill Set A-
10 x 25 drill @ 45 or r=10
-all “stroke”

Main Stroke Set-
10 x 50 @ 1:15 or r=20
-25 “stroke” drill/25 “stroke” swim

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

Drill Set B-
10 x 25 swim @ 40 or r=10
-all “stroke”

Cool-down-
100 swim

Total = 2500

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Friday:  Speed

Warm-up-
-400 swim
-8 x 50 pull @ r=10

Warm-up Set-
16 x 25 @ 40 or r=10
-25 drill/25 build

Speed Set A-
8 x 50 swim @ 1:15 or r=30
-fastest possible average

Recovery Set-
400 pull:  breathe 3/5/3/optional by 100’s

Speed Set B-
8 x 25 swim @ 50 or r=30
-fastest possible average

Cool-down-
12 x 25 @ r=5
-25 scull with freestyle kick/25 swim

Total = 2500

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October-10-14, 2016