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

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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

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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

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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

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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

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July 24-28, 2017