Workouts for July 3-7, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
500 choice

Warm-up Set-
2 x thru:
-2 x 100 pull @ 1:40 or r=10
breathe 3/5 by 25’s
-4 x 50 @ 1:00 or r=15
25 drill/25 swim

Main Set-
Timed 1500 swim (subtract 1 minute to get time):
-500 @ r=15
-400 @ r=15
-300 @ r=15
-200 @ r=15
-100

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday: IM

Warm-up-
2 x (125 swim, 125 kick)

Warm-up Set-
12 x 50 drill @ 1:10 or r=10
-4 x 50 25 fly/25 back
-4 x 50 25 back/25 breast
-4 x 50 25 breast/25 free

IM Set A-
6 x 75 swim @ 1:40 or r=20
2 x thru:
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free

Pull Set-
450 pull: breathe 3/5 by 50’s

IM Set B-
6 x 50 swim @ 1:05 or r=15
2 x thru:
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
-200 swim
-100 kick
-200 (25 drill/25 swim)
-100 kick

Warm-up Set-
12 x 25 swim @ r=10
-descend stroke count 1-4, 5-8, 9-12

Main Set-
-2 x 200 pull @ 3:20 or=20
breathe 3/5/3/5 by 50’s
-4 x 100 swim @ 1:40 or r=10
descend times 1-4
-8 x 50 swim @ 1:00 or r=15
descend times 1-4, 5-8
-4 x 100 swim @ 1:40 or r=10
descend times 1-4
-2 x 200 pull @ 3:20 or r=20
breathe 3/5/3/5 by 50’s

Cool-down-
100 choice

Total = 3000

+++++++++++++++++++++++++

Thursday: Stroke

Warm-up-
400 swim

Warm-up Set-
8 x 25 @ r=5
-25 scull/25 pull

Stroke Set A-
8 x 50 @ r=15
-25 “stroke” drill/25 “stroke”
-25 free drill/25 free

Stroke Set B-
2 x thru:
-1 x 300 swim @ 5:00 or r=30
all free
-1 x 200 swim @ 3:30 or r=20
50 “stroke”/50 free/50 “stroke”/50 free
-1 x 100 swim @ 2:00 or r=20
50 free/50 “stroke”
-1 x 50 swim @ 1:15 or r=30
all “stroke”

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Friday: Speed

Warm-up-
500 choice

Warm-up Set-
10 x 25 @ 40 or r=10
-25 drill/25 build

Main Set-
-2 x 150 swim @ 3:00 or r=60
85% effort
-1 x 200 swim @ 4:30 or r=60
½ speed (recovery pace)
-4 x 75 swim @ 1:45 or r=45
90% effort
-1 x 200 swim @ 4:30 or r=60
½ speed (recovery pace)
-6 x 50 swim @ 1:30 or r=45
95% effort
-1 x 200 swim @ 4:30 or r=60
½ speed (recovery pace)

Cool-down-
10 x 25 swim @ 40 or r=10
-ascend pace 1-10

Total = 2500

+++++++++++++++++++++++++

July 3-7, 2017

Workouts for June 26-30, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
-400 swim
-4 x 50 kick @ r=10
-8 x 25 pull @ r=5

Main Set-
Increase speed as swims get shorter:
-1 x 400 freestyle @ 6:40 or r=40
-2 x 200 freestyle @ 3:20 or r=20
-4 x 100 freestyle @ 1:40 or r=10
-8 x 50 freestyle @ 55 or r=10

Drill Set-
20 x 25 @ 40 or r=15
25 drill/25 swim
drills (2 x thru):
-10-beat free
-10-beat free with top scull
-catch-up free
-human stroke free (“long dog” free)
-corkscrew (4 strokes free, 5 strokes back)

Cool-down-
100 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday: IM

Warm-up-
-400 swim
-8 x 25 drill @ r=10
200 IM order

Pull Set A-
400 pull: breathe 3/5/3/5 by 100’s

Kick Set-
4 x 100 kick @ 2:30 or r=15
-#1: 50 fly/50 back
-#2: 50 back/50 breast
-#3: 50 breast/50 free
-#4: 100 IM

Pull Set B-
400 pull: breathe 3/5/3/5 by 100’s

IM Set-
12 x 50 swim @ 1:10 or r=20
4 x thru:
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

Cool-down-
100 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
-300 swim
-6 x 50 @ r=10
25 drill/25 swim
-200 kick

Main Set-
3 x thru:
-1 x 200 pull @ 3:30 or r=30
moderate pace
-4 x 50 swim @ 1:00 or r=20
at 400 race pace + 2 seconds
-4 x 25 swim @ 30 or r=10
at 400 race pace
-extra 30 seconds rest

Speed Set-
12 x 50 swim @ 1:00 or r=15
-fast in and out of turns!
-fast finish!

Cool-down-
100 swim

Total = 3000

+++++++++++++++++++++++++

Thursday: Stroke

Warm-up-
500 swim

Speed Set A-
10 x 25 @ 45 or r=15
-1st ½ length: underwater dolphin kick
-2nd ½ length: easy free

Pull Set A-
250 pull: breathe 3/4/5/4/3 by 50’s

Main Set-
30 x 25 swim @ 40 or r=15
-25 “stroke”/25 free

Pull Set B-
250 pull: breathe 3/5/3/5/3 by 50’s

Speed Set B-
10 x 25 @ 45 or r=15
-1st ½ length: underwater dolphin kick
-2nd ½ length: easy free

Cool-down-
250 swim

Total = 2500

+++++++++++++++++++++++++

Friday: Speed

Warm-up-
-200 free
-stretch for 2 minutes
-200 swim (mix of strokes)
-stretch for 2 minutes
-200 kick
-stretch for 2 minutes

Warm-up Set-
8 x 25 @ 40 or r=10
-25 drill/25 swim

Main Set-
-3 x 150 swim @ 2:45 or r=30
push pace on 3rd 50
push pace on 2nd 50
push pace on 1st 50
-6 x 50 “stroke” @ 1:10 or r=20
descend times 1-3, 4-6
-3 x 150 swim @ 2:45 or r=30
push pace on 1st 50
push pace on 2nd 50
push pace on 3rd 50

Extra Speed Set-
12 x 25 swim @ 40 or r=15
-25 easy/25 fast

Cool-down-
200 swim

Total = 2500

+++++++++++++++++++++++++

June 26-30, 2017

Workouts for June 19-23, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
-200 swim
-100 kick
-200 (25 drill/25 swim)

Main Set-
-600 pull @ 9:40 or r=40
breathe 3/5/3/7/3/5 by 100’s
-4 x 150 swim @ 2:40 or r=20
descend times 1-4
-400 pull @ 6:20 or r=20
breathe 3/5/3/5 by 100’s
-4 x 100 swim @ 1:40 or r=10
descend times 1-4
-200 pull @ 3:20 or r=20
breathe 3/5/3/5 by 50’s
-4 x 50 swim @ 55 or r=10
descend times 1-4

Cool-down-
100 choice

Total = 3000

++++++++++++++++++++

Tuesday: IM

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

Warm-up Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-
4 x thru:
-4 x 25 swim @ 40 or r=10
100 IM order
-1 x 100 IM @ 2:20 or r=40

Kick Set-
-200 kick
-8 x 25 kick @ 45 or r=10
2 of each stroke

Cool-down-
300 choice

Total = 2500

++++++++++++++++++++

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
500 choice

Warm-up Set-
12 x 25 @ r=10
-25 kick/25 drill/25 swim

Main Set-
20 x 75 @ 1:30 or r=20-30
-1-4 @ en-1 pace
-5-8 @ en-2 pace
-9-12 @ en-3 pace
-13-16 @ en-2 pace
-17-20 @ en-1 pace

Speed Set-
20 x 25 @ 40 or r=10
-2 x 25: ½ length underwater dolphin kick/½ length easy swim
-2 x 25: DPS

Cool-down-
200 choice

Total = 3000

++++++++++++++++++++

Thursday: Stroke

Warm-up-
300 swim

Warm-up Set-
-100 pull @ 1:40 or r=10
-200 pull @ 3:20 or r=20
-300 pull @ 5:00 or r=30
-200 pull @ 3:20 or r=20
-100 pull @ 1:40 or r=10

Main Set-
-6 x 25 stroke @ 40 or r=10
25 drill/25 swim
-1 x 50 swim @ 60 or r=10
25 stroke/25 free
-6 x 25 stroke @ 40 or r=10
25 drill/25 swim
-1 x 100 swim @ 2:00 or r=20
50 stroke/50 free
-6 x 25 stroke @ 40 or r=10
25 drill/25 swim
-1 x 150 swim @ 3:00 or r=30
75 stroke/75 free
-6 x 25 stroke @ 40 or r=10
25 drill/25 swim
-1 x 200 swim @ 4:00 or r=40
100 stroke/100 free

Cool-down-
200 choice

Total = 2500

++++++++++++++++++++

Friday: Speed

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

Warm-up Set-
8 x 50 @ 1:00 or r=10
-25 drill/25 build

Speed Set A-
12 x 25 swim @ 45 or r=15
3 x thru:
-12.5 easy/12.5 fast
-12.5 fast/12.5 easy
-25 easy
-25 fast

Speed Set B-
12 x 50 @ 1:10 or r=20
3 x thru:
-25 easy/25 fast
-25 fast/25 easy
-50 easy
-50 fast

Cool-down-
-1 x 400 pull @ r=20
breathe 3/3/5/3 by 100’s
-4 x 50 swim @ r=10

Total = 2500

++++++++++++++++++++

June 19-23, 2017

Workouts for June 12-16, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
500 swim

Warm-up Set-
10 x 50 @ 1:00 or r=15
5 x thru:
-25 10-beat free/25 catch-up free
-50 DPS free

Main Set-
1000 swim
3 x thru + 100 easy:
-100 easy
-100 moderate
-100 fast

Pull Set-
10 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Speed Set-
10 x 25 swim @ 30 or r=10
-25 easy/25 fast

Cool-down-
250 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday: IM

Warm-up-
400 swim

Warm-up Set-
4 x thru:
-25 scull/25 glide stroke/25 pull

IM Set A-
2 x thru:
-4 x 25 kick @ 45 or r=10
1 each stroke
-3 x 50 swim @ 1:10 or r=20
25 fly/25 back
25 back/25 breast
25 breast/25 free
-1 x 200 IM @ 4:30 or r=60

IM Set B-
4 x thru (continuous):
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
-100 swim
-100 kick

Main Set-
-6 x 50 pull @ 55 or r=10
breathe every 3rd stroke
-4 x 75 swim @ 1:20 or r=10
descend times 1-4
-3 x 100 swim @ 1:45 or r=15
descend times 1-3
-2 x 150 pull @ 2:30 or r=15
breathe 3/5/3 by 50’s
-1 x 300 swim @ 5:00 or r=30
negative split
-2 x 150 pull @ 2:30 or r=15
breathe 5/3/5 by 50’s
-3 x 100 swim @ 1:45 or r=15
descend times 1-3
-4 x 75 swim @ 1:20 or r=10
descend times 1-4
-6 x 50 pull @ 55 or r=10
breathe 3/5 by 25’s

Cool-down-
100 swim

Total = 3000

+++++++++++++++++++++++++

Thursday: Stroke

Warm-up-
300 swim

Kick Set-
12 x 25 kick @ 45 or r=10
-2 x 25 “stroke”/1 x 25 free

Stroke Set A-
-8 x 25 “stroke” @ 40 or r=10
-4 x 50 “stroke” @ 1:05 or r=15
-2 x 100 “stroke” @ 2:15 or r=20-30

Pull Set-
12 x 25 pull @ 45 or r=5-15
-2 x 25 breast/1 x 25 free

Stroke Set B-
-2 x 100 “stroke” @ 2:15 or r=20-30
-4 x 50 “stroke” @ 1:05 or r=15
-8 x 25 “stroke” @ 40 or r=10

Drill Set-
12 x 25 drill @ 45 or r=15
-2 x 25 “stroke”/1 x 25 free

Cool-down-
100 choice

Total = 2500

+++++++++++++++++++++++++

Friday: Speed

Warm-up-
-200 swim
-150 kick
-200 pull
-150 drill

Speed Set A-
12 x 50 swim @ 1:00 or r=15
-every 3rd 50 fast!

Recovery-
200 swim

Speed Set B-
8 x 50 swim @ 1:15 or r=30
-every 2nd 50 fast!

Recovery-
200 swim

Speed Set C-
4 x 50 swim @ 1:30 or r=60
-all fast!

Cool-down-
200 swim

Total = 2500

+++++++++++++++++++++++++

June 12-16, 2017

Workouts for June 5-9, 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
-200 swim

Warm-up Set-
2 x thru:
-2 x 25 kick @ r=10
-2 x 50 @ r=10
25 drill/25 swim
-2 x 75 @ r=20
25 scull with kick/25 drill/25 swim

Main Set-
3 x 500 @ r=45
-#1:  pull with buoy and band (or crossed legs)
-#2:  pull with buoy
-#3:  swim

Cool-down-
100 easy

Total = 3000

+++++++++++++++++++++++++

Tuesday:  IM

Warm-up-
-400 swim
-100 back kick
-100 IM drill

Warm-up Set-
2 x 300 pull @ 4:45 or r=15
-breathe 3/5/3/7/3/5 by 50’s

Main Set-
8 x 75 swim @ 1:30 or r=20
2 x thru:
-25 fly/50 free
-25 back/50 free
-25 breast/50 free
-25 fly/25 back/25 breast

Speed Set-
20 x 25 swim with fins @ 45 or r=20
-15 meters (or yards) fast underwater dolphin kick/10 meters (or yards) easy swim

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
3 x (200 swim, 100 kick)

Warm-up Set-
-4 x 75 pull @ 1:30 or r=15
breathe 3/5/3 by 25’s
-4 x 50 pull @ 55 or r=10
breathe 3/5 by 25’s
-4 x 25 pull @ 30 or r=5
breathe 3/5 by 25’s

Main Set-
-4 x 150 swim @ 2:45 or r=30
descend times 1-4
-4 x 100 swim @ 1:45 or r=15
descend times 1-4
-4 x 50 swim @ 60 or r=15
same pace as 4th 100
-4 x 25 swim @ 30 or r=5-10
all fast

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Thursday:  Stroke

Warm-up-
4 x (100 swim, 50 kick)

Warm-up Set A-
400 pull:  breathe 3/5/3/5/3/5/3/5 by 50’s

Warm-up Set B-
4 x 50 “stroke” drill @ r=10

Main Set-
-3 x 100 @ 2:00 or r=20
25 “stroke”/75 free
-3 x 100 @ 2:10 or r=20
50 “stroke”/50 free
-3 x 100 @ 2:20 or r=20
75 “stroke”/25 free
-3 x 100 @ 2:30 or r=20
100 “stroke”

Cool-down-
100 choice

Total = 2500

+++++++++++++++++++++++++

Friday:  Speed

Warm-up-
-400 swim
-200 kick
-4 x 75 @ r=15
25 kick/25 drill/25 swim
-200:  25 scull with free kick/25 swim
-4 x 50 swim @ r=15
build each 50

Sprint Set A-
1 x 100 swim @ 2:00 or r=30
-fast

Recovery-
200 easy swim

Sprint Set B-
2 x 75 swim @ 2:00 or r=45
-fast

Recovery-
200 easy swim

Sprint Set C-
2 x 50 swim @ 1:00 or r=20
-fast

Recovery-
200 easy swim

Sprint Set D-
2 x 25 swim @ 45 or r=20
-fast

Cool-down-
200 easy swim

Total = 2500

+++++++++++++++++++++++++

June 5-9, 2017