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