Workouts for May 15-19, 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
-1-4:  breathe every 3rd stroke
-5-8:  breathe every 5th stroke
-9-12:  breathe every 7th stroke

Main Set-
Davis Mile:  Broken 1650
Subtract 2½ minutes to get time
-11 lengths (275) @ r=20
-10 lengths (250) @ r=20
-9 lengths (225) @ r=20
-8 lengths (200) @ r=15
-7 lengths (175) @ r=15
-6 lengths (150) @ r=15
-5 lengths (125) @ r=15
-4 lengths (100) @ r=10
-3 lengths (75) @ r=10
-2 lengths (50) @ r=10
-1 length (25)

Cool-down-
150 choice

Total = 3000

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Tuesday:  IM

Warm-up-
-300 swim
-200 IM kick
-100 IM drill
-8 x 25 swim @ r=10
build

IM Set A-
-1 x 300 IM @ 5:30 or r=45
-4 x 50 swim @ 1:10 or r=20
25 fly/25 back
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:10 or r=20
25 back/25 breast
-1 x 100 IM @ 2:15 or r=30
-4 x 50 swim @ 1:10 or r=15
25 breast/25 free

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

Cool-down-
200 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 @ 1:00 or r=10
4 x thru:
-25 10-beat free/25 free
-50 corkscrew (4 strokes free, 5 strokes back)
-25 10-beat back/25 back

Main Set-
2 x thru:
200 is faster than 200 split in 300, 100 is faster than 100 split in 200, 50 is faster than 50 split in 100
-1 x 300 swim @ 5:00 or r=30
-1 x 200 swim @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-1 x 50 swim @ 1:15 or r=30

Speed Set-
12 x 25 @ 30 or r=15
Alternate:
-12.5 easy/12.5 fast
-12.5 fast/12.5 easy

Cool-down-
200 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
6 x (50 swim, 25 drill, 25 kick)

Stroke Set A-
12 x 25 stroke @ 45 or r=15
Alternate:
-½ length scull/½ length swim
-½ length swim/½ length scull

Stroke Set B-
12 x 50 (25 drill/25 swim) @ 1:10 or r=15
4 x thru:
-2 x 50 stroke
-1 x 50 free

Stroke Set C-
24 x 25 swim @ 40 or r=10-15
8 x thru:
-2 x 25 stroke
-1 x 25 free

Cool-down-
400 pull:  breathe every 3rd stroke

Total = 2500

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Friday:  Speed

Warm-up-
-400 swim
-4 x 50 @ r=10
25 DPS/25 build

Main Set-
2 x thru:
-1 x 200 swim @ 3:30 or r=30
negative split
-2 x 100 pull @ 1:45 or r=15
moderate effort, breathe 3/5 by 25’s
-4 x 50 swim @ 1:00 or r=15
negative split
-4 x 25 swim @ 45 or r=20
moderate – hard effort
-4 x 25 kick @ 45 or r=15
hard effort
-1 x 100 swim @ 3:00
easy effort

Cool-down-
100 swim

Total = 2500

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May 15-19, 2017