Workouts for April 3-7, 2017

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
12 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Drill Set-
10 x 50 @ 1:00 or r=15
2 x thru:
-25 single-arm free/25 swim
-25 10-beat free/25 swim
-25 catch-up free/25 swim
-25 human stroke (“long dog”)/25 swim
-25 “10-10-3″/25 swim

Main Set-
1000 swim:
-25 easy/25 fast
-50 easy/50 fast
-75 easy/75 fast
-100 easy/100 fast
-100 easy/100 fast
-75 easy/75 fast
-50 easy/50 fast
-25 easy/25 fast

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

Total = 3000

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Tuesday:  IM

Warm-up-
400 choice

Warm-up Set A-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Warm-up Set B-
12 x 25 @ 40 or r=10
-25 kick/25 drill/25 swim

IM Set A-
4 x thru (continuously):
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

IM Set B-
4 x thru:
-1 x 50 swim @ 1:05 or r=15
IM order (rnd 1=fly, rnd 2=back, rnd 3=br…)
-1 x 100 IM @ 2:15 or r=30

Cool-down-
100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
16 x 25 @ r=10
-25 scull/25 pull

Main Set-
-8 x 75 swim @ 1:30 or r=15
descend times 1-4, 5-8
-8 x 25 kick @ 45 or r=10
descend times 1-4, 5-8
-6 x 75 swim @ 1:30 or r=15
descend times 1-3, 4-6
-6 x 25 kick @ 45 or r=10
descend times 1-3, 4-6
-4 x 75 swim @ 1:30 or r=15
descend times 1-4
-4 x 25 kick @ 45 or r=10
descend times 1-4
-2 x 75 swim @ 1:30 or r=15
descend times 1-2
-2 x 25 kick @ 45 or r=10
all fast

Cool-down-
200 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
500 choice

Warm-up Set-
20 x 25 @ 40 or r=10
5 x thru:
-2 x 25 drill
-2 x 25 swim

Stroke Set A-
2 x thru (choose one “stroke” each round):
-100 kick @ 2:15 or r=10
-75 kick/25 swim @ 2:15 or r=15
-50 kick/50 swim @ 2:15 or r=20
-25 kick/75 swim @ 2:15 or r=25
-100 swim @ 2:15 or r=30

Stroke Set B-
16 x 25 swim @ 40 or r=10
-25 “stroke”/25 free

Cool-down-
100 swim

Total = 2500

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Friday:  Speed

Warm-up-
4 x 75 @ r=10
-25 drill/50 swim
6 x 50 @ r=10
-25 kick/25 swim

Warm-up Set-
12 x 25 @ r=5
-25 scull with flutter kick/25 build

Main Set-
3 x thru:
-2 x 75 swim @ 1:30 or r=20
50 DPS/25 build
-2 x 50 swim @ 1:00 or r=15
negative split
-2 x 25 swim @ 30 or r=10
fast!
-1 x 100 swim @ 3:00 or r=60
easy

Cool-down-
400 choice

Total = 2500

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April 3-7, 2017