Workouts for April 10-14, 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

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

Main Set-
-1 x 200 swim @ 3:30 or r=30
-1 x 300 swim or pull @ 5:00 or r=30
-1 x 400 swim @ 6:30 or r=30
-1 x 500 swim or pull @ 8:00 or r=30
-1 x 400 swim @ 6:30 or r=30
-1 x 300 swim or pull @ 5:00 or r=30
-1 x 200 swim @ 3:30 or r=30

Cool-down-
100 choice

Total = 3000

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Tuesday:  IM

Warm-up-
400 swim
4 x 50 kick @ r=10
-1 each stroke, IM order

Main Set-
-8 x 25 breast @ 40 or r=10
25 drill/25 swim
-4 x 100 swim @ 2:15 or r=30
25 breast/25 free/25 breast/25 free
-8 x 25 back @ 40 or r=10
25 drill/25 swim
-4 x 100 swim @ 2:15 or r=30
25 back/25 free/25 back/25 free
-8 x 25 fly @ 40 or r=10
25 drill/25 swim
-4 x 100 swim @ 2:15 or r=30
25 fly/25 free/25 fly/25 free

Cool-down-
100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 r=5
-25 scull/25 pull

Main Set-
2 x thru:
-1 x 200 pull @ 3:20 or r=20
moderate pace, breathe every 3rd stroke
-2 x 100 swim @ 1:45 or r=15
fast pace
-4 x 50 pull @ 55 or r=10
moderate pace, breathe every 3rd stroke
-8 x 25 swim @ 30 or r=10
fast pace
-extra 60 seconds between rounds

Speed Set-
-2 x 50 swim @ 60 or r=15
-2 x 50 swim @ 55 or r=10
-2 x 50 swim @ 50 or r=5
-2 x 50 swim @ 45 or r=2

Cool-down-
200 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
-200 swim
-200 kick
-200 pull

Warm-up Set A-
12 x 25 kick @ 45 or r=10
-25 build/25 fast

Warm-up Set B-
12 x 25 swim @ 30 or r=10
-descend stroke counts:  1-4, 5-8, 9-12

Main Set-
2 x thru:
-2 x 100 pull @ 1:40 or r=10
breathe 3/5 by 25’s
-4 x 50 swim @ 1:05 or r=15
“stroke”
negative split
-4 x 25 swim @ 40 or r=15
“stroke”
descend times 1-4

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

Total = 2500

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Friday:  Speed

Warm-up-
-200 swim
-2 x 50 swim @ r=10
-200 kick
-2 x 50 kick @ r=10

Warm-up Set-
4 x 75 @ 1:40 or r=20
-25 drill/25 build/25 DPS

Main Set-
-12 x 50 swim @ 1:00 or r=15
every 3rd 50 fast!
-100 easy
-8 x 50 swim @ 1:15 or r=30
every 2nd 50 fast!
-100 easy
-4 x 50 swim @ 1:30 or r=45
all 50’s fast!

Cool-down-
200 choice

Total = 2500

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April 10-14, 2017