Workouts for April 17-21, 2017

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

Monday:  Distance Freestyle/Pace

Warm-up-
-200 swim
-2 x 100 (25 drill/25 swim) @ r=15
-4 x 50 pull @ r=10
-8 x 25 (25 scull/25 pull) @ r=5

Main Set-
-1 x 300 swim @ 5:00 or r=30
-2 x 150 swim @ 2:30 or r=20
-4 x 75 swim @ 1:30 or r=15
-6 x 50 swim @ 55 or r=10
-4 x 75 swim @ 1:30 or r=15
-2 x 150 swim @ 2:30 or r=20
-1 x 300 swim @ 5:00 or r=30

Cool-down-
100 choice

Total = 3000

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Tuesday:  IM

Warm-up-
-400 swim
-200 kick IM
-8 x 25 (25 drill/25 swim) @ r=10
-1 x 200 pull:  breathe 3/5 by 25’s

Main Set-
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:05 or r=15
25 fly/25 back
-extra 30 seconds rest
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:05 or r=15
25 back/25 breast
-extra 30 seconds rest
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:05 or r=15
25 breast/25 free

IM Set B-
8 x 25 swim @ 40 or r=10
-100 IM order

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-
12 x 50 swim @ 1:00 or r=15
Alternate:
-25 easy/25 build
-25 build/25 easy

Main Set-
2 x thru (descend pace as swims get shorter):
-1 x 200 swim @ 3:20 or r=20
-2 x 100 swim @ 1:45 or r=15
-4 x 50 swim @ 55 or r=10
-8 x 25 swim @ 30 or r=5-10
-extra 60 seconds rest

Cool-down-
200 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
-200 swim
-200 (25 drill/25 swim)
-200 (50 kick/50 swim)

Warm-up Set-
4 x 50 pull @ 55 or r=10
-breathe every 5th stroke

Stroke Set A-
4 x 200 swim @ 4:00 or r=30
-200 free
-50 free/50 stroke/50 free/50 stroke
-200 free
-50 stroke/50 free/50 stroke/50 free

Stroke Set B-
8 x 50 stroke @ 1:05 or r=15
Choose one stroke each set of 4 x 25
-descend times 1-4, 5-8

Stroke Set C-
16 x 25 swim @ 40 or r=10
Choose one stroke each set of 4 x 25
-descend times 1-4, 5-8, 9-12, 13-16

Cool-down-
100 choice

Total = 2500

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Friday:  Speed

Warm-up-
600 choice

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

Sprint Set A-
8 x 100 swim @ 2:00 or r=30
#1/#5:  4th 25 = fast!
#2/#6:  3rd 25 = fast!
#3/#7:  2nd 25 = fast!
#4/#8:  1st 25 = fast!

Recovery-
8 x 25 swim or pull @ r=10

Sprint Set B-
4 x 100 swim @ 2:10 or r=40
#1:  2nd 50 = fast!
#2:  2nd and 3rd 25’s = fast!
#3:  1st 50 = fast!
#4:  1st and 4th 25’s = fast!

Cool-down-
12 x 25 swim or pull @ r=5

Total = 2500

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April 17-21, 2017