Workouts for October 17-21, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 swim

Drill Set-
6 x 50 @ r=15
-25 drill/25 swim

Main Set-
-400 pull @ 6:40 or r=40
-300 swim @ 5:00 or r=30
-200 pull @ 3:20 or r=20
-100 swim @ 1:40 or r=10
-300 pull @ 5:00 or r=30
-200 swim @ 3:20 or r=20
-100 pull @ 1:40 or r=10
-200 swim @ 3:20 or r=20
-100 pull @ 1:40 or r=10
-100 swim @ 1:40 or r=10

Cool-down-
6 x 50 @ r=15
-25 drill/25 swim

Total = 3000

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Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ 1:10 or r=15
-25 kick/25 drill

Main Set-
4 x through:
3 x 50 swim @ 1:05 or r=15
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free
1 x 100 IM @ 2:00 or r=15
-somewhat hard with fast turns!
2 x 25 freestyle @ r=10
-super easy
1 minute between rounds

Drill Set-
4 x 50 @ 1:05 or r=15
-25 drill/25 swim

Cool-down-
100 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-
3 x 200 pull @ 3:20 or r=20
-DPS
6 x 50 swim @ 1:00 or r=15
-negative split
2 x 200 pull @ 3:20 or r=20
-DPS
6 x 50 swim @ 1:00 or r=15
-first 30 meters = fast!
1 x 200 pull @ 3:20 or r=20
-DPS
6 x 50 swim @ 1:00 or r=15
-turn and finish = fast!

Cool-down-
20 x 25 @ r=5
4 x thru:
-25 top scull/25 glide
-25 middle scull/25 glide
-25 bottom scull #1/25 glide
-25 bottom scull #2/25 glide
-25 squiggly lines scull/25 glide

Total = 3000

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Thursday:  Stroke

Warm-up-
300 swim

Warm-up Set-
16 x 25 @ 40 or r=10
4 x thru:
-25 kick
-25 drill
-25 build
-25 DPS

Main Set-
2 x through:
1 x 200 free @ 3:30 or r=30
-breathe every 3rd stroke
2 x 100 “stroke” @ 2:15 or r=30
-2nd 100 faster than 1st 100
4 x 50 free @ 1:00 or r=15
-descend times 1-4
8 x 25 “stroke” @ 40 or r=10
-descend times 1-4, 5-8
extra 30 seconds rest

Cool-down-
200 choice

Total = 2500

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Friday:  Speed

Warm-up-
600 choice

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

Main Set A-
8 x 100 swim @ 1:50 or r=20
-#1/#5:  4th 25 = fast!
-#2/#6:  3rd 25 = fast!
-#3/#7:  2nd 25 = fast!
-#4/#8:  1st 25 = fast!

Recovery Set-
8 x 25 swim @ r=10

Main Set B-
4 x 100 swim @ 2:00 or r=30
-last 50 = fast!
-middle 50 = fast!
-first 50 = fast!
-first and last 25’s = fast!

Cool-down-
12 x 25 (25 scull with kick/25 swim) @ r=10

Total = 2500

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October 17-21, 2016