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
+++++++++++++++++++++++++
Workouts off the beaten path 
Happy (belated) birthday, Coach Jill! Still using your workouts every week.
Thanks Liam! Hope you are doing well and enjoying school; glad to know you are still swimming!