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
+++++++++++++++++++++++++
Workouts off the beaten path 
I don’t really post much but I use your workouts 2 or 3 times every week here in the U.K. I’d be lost without them and I really appreaciate you taking the time to post them.
Jamie Turnbull,
Taunton UK
Thank-you for your comment, Jamie. It helps motivate me to continue posting!