Workouts for May 29-June 2, 2017

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-
-1 x 500 pull @ 8:00 or r=30
breathe 3/5/3/5/3 by 100’s
-10 x 50 swim @ 55 or r=10
descend times 1-5, 6-10
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3/5 by 100’s
-8 x 50 swim @ 55 or r=10
descend times 1-4, 5-8
-1 x 300 pull @ 5:00 or r=30
breathe 3/5/3 by 100’s
-6 x 50 swim @ 55 or r=10
descend times 1-3, 4-6

Cool-down-
200 choice

Total = 3000

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Tuesday:  IM

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

Main Set-
2 x thru:
-4 x 25 fly @ 40 or r=10
25 drill/25 swim
-2 x 100 IM @ 2:15 or r=30
2nd 100 faster than 1st
-4 x 25 back @ 40 or r=10
25 drill/25 swim
-2 x 100 IM @ 2:15 or r=30
2nd 100 faster than 1st
-4 x 25 breast @ 40 or r=10
25 drill/25 swim
-2 x 100 IM @ 2:15 or r=30
2nd 100 faster than 1st

Cool-down-
100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
-200 swim
-12 x 25 (25 scull/25 pull) @ r=5

Main Set-
2 x thru (faster pace as distance gets shorter):
-1 x 300 swim @ 5:00 or r=30
-2 x 150 swim @ 2:45 or r=20
-4 x 75 swim @ 1:15 or r=10
-6 x 50 swim @ 50 or r=5
-extra 30 seconds rest

Cool-down-
100 choice

Total = 3000

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Thursday:  Short-Axis Strokes

Warm-up-
-200 swim
-200 (25 10-beat free/25 free)
-200 pull

Stroke Drill Set A-
8 x 25 @ 45 or r=15
2 x thru:
-25 2 kicks, 1 pull breast/25 breast
-25 4-beat fly/25 fly

Stroke Set A-
2 x 300 swim @ 5:30 or r=30
-100 free/100 “stroke”/100 free

Stroke Drill Set B-
8 x 25 @ 45 or r=15
2 x thru:
-25 cobra/25 breast
-25 single-arm fly/25 fly

Stroke Set B-
4 x 150 swim @ 3:00 or r=20
-50 free/50 “stroke”/50 free

Stroke Drill Set C-
8 x 25 @ 45 or r=15
2 x thru:
-25 3-up, 3-down breast/25 breast
-25 1-1-1 fly/25 fly

Cool-down-
100 swim

Total = 2500

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Friday:  Speed

Warm-up-
400 choice

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

Main Set-
-1 x 150 free, moderate pace @ 3:00 or r=30
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)
-2 x 75 free, moderate pace @ 1:30 or r=15
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)
-3 x 50 free, moderate pace @ 1:00 or r=10
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)
-2 x 75 free, moderate pace @ 1:30 or r=15
-3 x 50 swim @ 1:00 or r=15=20
descend times 1-3 (descend to fast pace!)
-1 x 150 free, moderate pace @ 3:00 or r=30
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)

Cool-down-
150 swim

Total = 2500

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May 29-June 2, 2017