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
+++++++++++++++++++++++++
Workouts off the beaten path 
Thank you again for posting these workouts! Our little swim group loves them! And we really appreciate that you have formatted them in an easy way to print off and take to the pool. They are the best and make our day!!
Ami
Thanks Ami!!