Workouts for April 24-28, 2017
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
Warm-up-
300 swim
100 kick
200 (25 drill/25 swim)
Warm-up Set-
12 x 25 @ r=10
-25 scull/25 pull
Main Set-
2 x through:
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3 by 100’s
-3 x 100 swim @ 1:45 or r=15
descend times 1-3
-6 x 50 swim @ 1:00 or r=15
25 build/25 “DPS”
Cool-down-
100 swim
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
200 swim
200 kick
200 pull
IM Set A-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-1 round each stroke, reverse IM order
IM Set B-
Milt Nelms Axis Swim
6 x through:
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free
IM Set C-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-1 round each stroke, IM order
Cool-down-
250 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
500 choice
Main Set-
-1 x 400 swim @ 6:30 or r=30
moderate pace
-1 x 200 pull @ 3:20 or r=20
breathe 3/5/3/5 by 50’s
-4 x 50 swim @ 1:00 or r=15
descend times 1-4
-1 x 300 swim @ 5:00 or r=30
faster pace than 400
-1 x 150 pull @ 2:30 or r=15
breathe 3/5/3 by 50’s
-3 x 50 swim @ 1:00 or r=15
descend times 1-3
-1 x 200 swim @ 3:30 or r=30
faster pace than 300
-1 x 100 pull @ 1:40 or r=10
breathe 3/5 by 50’s
-2 x 50 swim @ 1:00 or r=15
25 easy/25 fast
Swim Golf-
12 x 50 swim @ 1:10 or r=20
-choose one stroke for each set of 3 x 50
-golf score = time + # of strokes
-lowest score wins!
Cool-down-
100 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
Warm-up-
300 swim
200 kick
100 pull
Warm-up Set-
8 x 50 pull @ 1:10 or r=15
-25 breast/25 free
Stroke Set A-
20 x 25 swim @ 40 or r=15
4 x through:
-3 strokes fly, easy free
-4 strokes fly, easy free
-5 strokes fly, easy free
-all fly
-all free
Stroke Set B-
500 “combo” swim: 50 stroke/50 free
Stroke Set C-
12 x 25 swim @ 40 or r=15
4 x through:
-25 build
-25 fast
-25 “DPS”
Cool-down
200 swim
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
Warm-up-
200 swim
200 kick
200 pull
Warm-up Set-
8 x 50 @ r=10
Alternate:
-25 kick/25 swim
-25 drill/25 swim
Main Set-
3 x through:
-4 x 50 swim @ r=10
#1=25 easy/25 fast
#2=25 fast/25 easy
#3=50 easy
#4=50 fast (90%)
-2 x 50 swim (fast, 95%) @ r=30
-1 x 100 swim (build) @ r=10
-1 x 50 swim (easy) @ r=60
Cool-down-
150 choice
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 