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

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

October 31-November 4, 2016