Workouts for July 31-August 4, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
-400 swim
-200 kick

Main Set-
-1 x 400 pull @ 6:40 or r=40
-4 x 100 swim @ 1:45 or r=15
-1 x 300 pull @ 5:00 or r=30
-4 x 75 swim @ 1:30 or r=15
-1 x 200 pull @ 3:20 or r=20
-4 x 50 swim @ 55 or r=10
-1 x 100 pull @ 1:40 or r=10
-4 x 25 swim @ 30 or r=10

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

Cool-down-
100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
500 choice

Warm-up Set-
2 x thru:
4 x 25 fly kick on back @ 45 or r=10
-1st 12.5 underwater
2 x 50 choice kick @ 1:30 or r=15

Main Set-
2 x thru:
4 x 50 pull @ 1:00 or r=15
-breathe 3/5 by 25’s
4 x 50 drill @ 1:10 or r=15
-IM order
4 x 75 swim @ 1:45 or r=20
-#1: 50 fly DPS/25 back “fast”
-#2: 50 back DPS/25 breast “fast”
-#3: 50 breast DPS/25 free “fast”
-#4: 50 free DPS/25 fly “fast”
extra 60 seconds between rounds

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
-200 swim
-2 x 50 swim @ r=10
-200 kick
-2 x 50 kick @ r=10

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

Main Set-
-25 @ 30 or r=5
-50 @ 50 or r=5
-75 @ 1:20 or r=10
-100 @ 1:40 or r=10
-200 @ 3:20 or r=20
-300 @ 5:00 or r=30
-400 @ 6:40 or r=40
-300 @ 5:00 or r=30
-200 @ 3:20 or r=20
-100 @ 1:40 or r=10
-75 @ 1:20 or r=10
-50 @ 50 or r=5
-25 @ 30 or r=5

Cool-down-
200: 25 scull with free kick/25 swim

Total = 3000

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

Thursday: Stroke

Warm-up-
400 swim

Warm-up Set-
12 x 25 pull @ 30 or r=5

Main Set-
2 x thru (choose one stroke for each round):
1 x 400 swim @ 8:00 or r=60
-alternate: 50 “stroke”/50 free
4 x 50 kick @ 1:30 or r=10
-descend times 1-4
4 x 25 swim @ 40 or r=10
-descend times 1-4
extra 60 seconds rest between rounds

Pull Set-
12 x 25 pull @ 30 or r=5

Cool-down-
100 choice

Total = 2500

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

Friday: Speed

Warm-up-
-300 swim
-300 pull

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

Warm-up Set B-
4 x 75 @ r=15
-50 kick/25 swim DPS

Speed/Pace Set-
800 swim:
-25 easy/25 fast
-50 easy/50 fast
-75 easy/75 fast
-100 easy/100 fast
-75 easy/75 fast
-50 easy/50 fast
-25 easy/25 fast

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

Cool-down-
200 choice

Total = 2500

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

July 31-August 4, 2017

Workouts for July 24-28, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
500 choice

Main Set-
4 x 100 pull @ 1:40 or r=10
-moderately-fast tempo
1 x 400 swim @ 6:40 or r=40
-negative split
2 x 200 pull @ 3:20 or r=20
-moderate effort
2 x 200 swim @ 3:20 or r=20
-negative split each 200
1 x 400 pull @ 6:40 or r=40
-DPS
4 x 100 swim @ 1:40 or r=10
-negative split each 100

Cool-down-
100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
400 swim

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

IM Set A-
16 x 75 swim @ 1:45 or r=20
4 x thru:
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free
-50 free/25 fly

IM Set B-
12 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 choice

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

Main Set-
-1 x 400 swim @ 6:40 or r=40
-2 x 300 swim @ 5:00 or r=30
-3 x 200 swim @ 3:20 or r=20
-4 x 100 swim @ 1:40 or r=10
-5 x 50 swim @ 50 or r=5

Cool-down-
100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
400 choice

Main Set-
1 x 500 pull @ 8:00 or r=30
-breathe 3/5/3/5/3 by 100’s

20 x 25 kick @ 45 or r=10
5 x thru:
-2 x 25 stroke
-2 x 25 choice

2 x 250 swim @ 5:00 or r=20
-50 free/50 stroke/50 free/50 stroke/50 free

10 x 50 swim @ 1:00 or r=10
2 x thru:
-3 x 50 stroke
-2 x 50 choice

Cool-down-
100 choice

Total = 2500

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

Friday: Speed

Warm-up-
6 x (25 swim/25 kick/50 drill)

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

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

Main Set A-
10 x 50 swim @ 1:10 or r=20-30
-odd 50’s: best 200 pace + 1 second
-even 50’s: easy

Recovery Set-
8 x 25 scull with flutter kick @ r=5

Main Set B-
10 x 25 swim @ 45 or r=20-25
-odd 25’s: best 100 pace + 1 second
-even 25’s: easy

Recovery-
2 x (25 scull/25 glide/25 pull)

Cool-down-
300 swim: ascend pace by 100’s

Total = 2500

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

July 24-28, 2017

Workouts for July 17-21, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
300 choice

Warm-up Set-
8 x 25 scull with flutter kick @ r=5

Main Set-
3 x thru:
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3/5 by 100’s
-4 x 100 swim @ 1:45 or r=15
descend times 1-4
-extra 30 seconds rest

Cool-down-
100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
300 swim

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

Kick Set-
8 x 50 kick @ r=10
-25 easy/25 fast

IM Set A-
5 x 75 swim @ 1:40 or r=20
-25 fly/25 free/25 fly
-easy 25 at end of set

IM Set B-
5 x 75 swim @ 1:40 or r=20
-25 back/25 free/25 back
-easy 25 at end of set

IM Set C-
5 x 75 swim @ 1:40 or r=20
-25 breast/25 free/25 breast
-easy 25 at end of set

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3/5 by 100’s
-4 x 50 kick @ 1:30 or r=15
25 easy/25 fast
-2 x 200 swim @ 3:20 or r=20
negative split
-2 x 100 @ 2:00 or r=20
25 drill/25 swim
-4 x 100 pull @ 1:40 or r=10
breathe 3/5 by 50’s
-1 x 200 @ 4:00 or r=20
25 drill/25 swim
-8 x 50 swim @ 55 or r=10
2 x (2 x 50 DPS/2 x 50 build)

Speed Set-
8 x 25 free (from center of pool) @ 40 or r=15
-flip turns practice!

Cool-down-
200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
500 choice

Pull Set A-
400 pull: negative split

Stroke Set A-
8 x 50 swim @ 1:00 or r=10
-negative split
-choice of strokes

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

Stroke Set B-
6 x 50 swim @ 1:05 or r=15
-negative split
-choice of strokes

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

Stroke Set C-
4 x 50 swim @ 1:10 or r=20
-negative split
-choice of strokes

Cool-down-
200 choice

Total = 2500

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

Friday: Speed

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

Warm-up Set-
12 x 25 swim @ 45 or r=15
-25 DPS/25 build/25 fast breakout (12.5 yards or meters), easy to wall

Main Set-
Tempo/effort increases with each set; extra 60 seconds rest between sets:
-2 x 150 swim @ 3:00 or r=30
-4 x 75 swim @ 1:30 or r=15
-12 x 25 swim @ 40 or r=15

Kick Set-
200 kick: every 3rd length fast!

Recovery Set-
12 x 25 (25 scull/25 glide/25 pull) @ r=5

Cool-down-
200 choice

Total = 2500

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

July 17-21, 2017

Workouts for July 10-14, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
-300 swim
-100 kick
-200 (25 drill/25 swim)
-100 kick

Warm-up Set-
12 x 25 @ r=10
-25 scull/25 pull

Main Set-
2 x thru:
-1 x 300 pull @ 5:00 or r=30
breathe 3/5/3 by 100’s
-3 x 100 swim @ 1:40 or r=10
descend times 1-3
-6 x 50 swim @ 1:00 or r=15
25 DPS/25 build

Cool-down-
200 swim

Total = 3000

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

Tuesday: IM

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

Kick Set-
6 x 50 kick @ 1:30 or r=15
-2 fly, 2 back, 2 breast

Pull Set-
600 pull: every 4th length breast

IM Set A-
12 x 50 swim @ 1:05 or r=15
Alternate:
-25 fly/25 back
-25 breast/25 free

IM Set B-
12 x 25 @ 40 or r=10
4 x thru:
-25 fly drill/25 fly swim
-25 back drill/25 back swim
-25 breast drill/25 breast swim

Cool-down-
100 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
-200 swim
-100 kick

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

Main Set-
3 x thru:
**Increase stroke tempo as distance gets shorter**
-2 x 125 swim @ 2:20 or r=30
moderate effort
-2 x 100 swim @ 1:50 or r=20
moderate-hard effort
-2 x 75 swim @ 1:30 or r=20
hard effort
-2 x 50 swim @ 1:00 or r=15
hard effort
-2 x 25 swim @ 40 or r=10
very hard effort

Cool-down-
150 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
-400 swim
-200 (25 drill/25 swim)

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

Main Set-
4 x thru (2 rounds “stroke,” 2 rounds free):
-1 x 25 swim @ 40 or r=10
-1 x 50 swim @ 1:05 or r=15
-1 x 75 swim @ 1:30 or r=20
-1 x 100 swim @ 2:10 or r=30

Speed Set-
6 x 50 free @ 1:00 or r=15
-25 DPS/25 fast

Cool-down-
200 swim

Total = 2500

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

Friday: Speed

Warm-up-
600 swim

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

Warm-up Set B-
8 x 25 @ r=15
-25 DPS/25 build

Sprint Set A-
8 x thru:
-1 x 25 fast @ 30 or r=10
-1 x 50 easy @ 1:15 or r=30

Recovery-
300 pull: breathe every 3rd stroke

Sprint Set B-
12 x 25 swim @ 45 or r=20
-25 easy/25 fast

Cool-down-
300 choice

Total = 2500

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

July 10-14, 2017