Workouts for May 22-26, 2017

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 choice

Main Set-
-1 x 500 pull @ 8:20 or r=50
-1 x 250 swim @ 4:10 or r=25
-5 x 50 swim @ 1:00 or r=15
-1 x 400 pull @ 6:40 or r=40
-1 x 200 swim @ 3:20 or r=20
-4 x 50 swim @ 1:00 or r=15
-1 x 300 pull @ 5:00 or r=30
-1 x 150 swim @ 2:30 or r=15
-3 x 50 swim @ 1:00 or r=15
-1 x 200 pull @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-2 x 50 swim @ 1:00 or r=15

Cool-down-
100 choice

Total = 3100

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Tuesday:  IM

Warm-up-
-200 swim
-100 kick
-100 pull

Warm-up Set-
16 x 25 swim @ 40 or r=15
4 x thru:
-4 breaths
-3 breaths
-2 breaths
-1 breath

Main Set-
4 x thru (1 round each stroke):
-1 x 25 swim @ 45 or r=15
-1 x 50 kick @ 1:30 or r=15
-1 x 75 @ 1:45 or r=15
25 drill/25 swim/25 drill
-1 x 100 swim @ 2:00 or r=30
50 stroke/50 free
-1 x 75 @ 1:45 or r=15
25 swim/25 drill/25 swim
-1 x 50 kick @ 1:30 or r=15
-1 x 25 swim @ 45 or r=15

Cool-down-
100 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
-200 free
-200 swim (mix of strokes)
-200 IM kick

Kick Set-
6 x 50 kick @ 1:30 or r=15
-descend 1-3, 4-6

Pace Set A-
3 x 200 swim @ 3:30 or r=30
-#1:  push last 100
-#2:  push middle 100
-#3:  push 1st 100

Pull Set-
9 x 50 pull @ 55 or r=10
-breathe 3/5/7 by 50’s

Pace Set B-
3 x 200 swim @ 3:30 or r=30
-#1:  push even 50’s
-#2:  push odd 50’s
-#3:  push entire 200!

Cool-down Set-
12 x 25 (25 scull/25 glide/25 pull) @ r=5

Cool-down-
150 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
4 x (25 swim/25 drill/25 kick)

Warm-up Sets-
-4 x 50 @ 1:10 or r=15
25 kick/25 swim
-4 x 50 @ 1:10 or r=15
25 drill/25 swim
-4 x 50 @ 1:10 or r=15
25 scull with free kick/25 swim

Main Set-
3 x thru:
-1 x 50 drill @ 1:15 or r=20
“stroke”
-1 x 100 swim @ 2:15 or r=30
25 “stroke”/25 free
-1 x 200 pull @ 3:30 or r=30
breathe 3/5/3/5 by 50’s
-1 x 100 swim @ 2:15 or r=30
50 “stroke”/50 free
-1 x 50 swim @ 1:15 or r=20
“stroke”

Cool-down-
100 swim

Total = 2500

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Friday:  Speed

Warm-up-
-200 swim
-200:  25 kick/25 swim
-4 x 50 @ r=10
25 drill/25 swim
-8 x 25 swim @ r=10
25 DPS/25 build

Warm-up Set-
300 pull, breathe 3/5/3 by 100’s

Main Set-
2 x thru:
-1 x 150 free @ 3:00 or r=30
medium effort
-2 x 75 stroke @ 1:45 or r=30
hard effort
-3 x 50 free @ 1:00 or r=15
medium effort
-6 x 25 stroke @ 45 or r=20
hard effort
-extra 30 seconds rest

Cool-down-
200:  25 scull w/ flutter kick/25 swim

Total = 2500

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May 22-26, 2017