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

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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

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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

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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

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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

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June 26-30, 2017