Workouts for October 24-28, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 swim
300 IM kick
200 IM drill

Main Set-
-1 x 400 pull @ 6:45 or r=45
breathe 3/5/3/5 by 100’s
-4 x 100 swim @ 1:45 or r=15
descend times 1-4
-1 x 300 pull @ 5:00 or r=30
breathe 3/5/3 by 100’s
-4 x 75 swim @ 1:30 or r=15
descend times 1-4
-1 x 200 pull @ 3:15 or r=15
breathe 3/5/3/5 by 50’s
-4 x 50 swim @ 1:00 or r=15
descend times 1-4
-1 x 100 pull @ 1:45 or r=15
breathe 3/5 by 50’s
-4 x 25 swim @ 30 or r=10
descend times 1-4

Cool-down-
100 choice

Total = 3000

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Tuesday:  IM

Warm-up-
400 choice

Warm-up Set-
2 x through:
-4 x 25 fly kick @ 45 or r=10
1st 12.5 meters/yards underwater
-2 x 50 kick @ 1:20 or r=20
choice

Main Set-
2 x through:
-4 x 50 pull @ 1:00 or r=15
breathe 3/5 by 25’s
-4 x 50 drill @ 1:10 or r=15
IM order
-4 x 75 swim @ 1:40 or r=30
Each 75:  50 DPS + 1 (long and strong)/25 fast!
#1:  50 fly long & strong/25 back fast
#2:  50 back long & strong/25 breast fast
#3:  50 breast long & strong/25 free fast
#4:  50 free long & strong/25 fly fast
-extra 30 seconds between rounds

Cool-down-
300 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Scull Set-
8 x 25 (25 scull/25 pull) @ r=5

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

Pace Set A-
8 x 75 swim @ 1:30 or r=20
-descend times 1-4, 5-8

Pull Set-
4 x 150 pull @ 2:45 or r=30
-negative split

Pace Set B-
8 x 50 swim @ 55 or r=10
-25 DPS/25 build to full speed

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Thursday:  Stroke

Warm-up-
200 swim
200 kick or drill

Pull Set-
6 x 50 pull @ 1:10 or r=10
-25 breast/25 free

Free Set-
400 freestyle:  no breathing flags to wall

Stroke Set A-
12 x 50 @ 1:10 or r=10-15
4 x through:
-25 scull with free kick/25 stroke
-50 stroke
-50 free

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

Stroke Set B-
12 x 25 @ 40 or r=10
4 x through:
-2 x 25 stroke
-1 x 25 free

Cool-down-
100 choice

Total = 2500

+++++++++++++++++++++++++

Friday:  Speed

Warm-up-
200 swim
100 kick
200 pull

Kick Set-
-2 x 50 kick @ 1:30 or r=20
-2 x 50 kick @ 1:20 or r=15
-2 x 50 kick @ 1:15 or r=10
-2 x 50 kick @ 1:05 or r=5

Recovery Set-
8 x 25 (25 scull with free kick/25 swim) @ r=5

Main Set-
2 x through:
-1 x 150 swim @ 3:00 or r=30
moderate effort
-2 x 75 swim @ 1:45 or r=30
25 DPS/25 build/25 fast
-3 x 50 swim @ 1:00 or r=15
25 DPS/25 fast
-6 x 25 swim @ 45 or r=15
25 build/25 fast
-extra 60 seconds between rounds

Cool-down-
200: 25 scull/25 pull

Total = 2500

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October 24-28, 2016