Workouts for August 28-September 1, 2017
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
Warm-up-
-200 swim
-200 kick
-200 pull
-200 swim
Warm-up Set-
8 x 25 drill @ r=10
-choose 2 different freestyle drills
Main Set-
2 x thru:
-1 x 300 pull @ 5:00 or r=30
breathe 3/4/5 by 100’s
-2 x 150 swim @ 2:30 or r=15
descend times 1-2
-3 x 100 pull @ 1:40 or r=10
descend times 1-3
-extra 30 seconds rest
Cool-down-
200 choice
Total = 3000
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Tuesday: IM
Warm-up-
-200 swim
-200 kick: IM
-200 drill: IM
Warm-up Set A-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s
Warm-up Set B-
12 x 50 @ 1:05 or r=10
-25 drill/25 swim
-3 each stroke, IM order
Main Set-
4 x thru (Milt Nelms Axis Swim):
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free
Cool-down-
8 x 25 @ r=5
-25 scull with kick/25 swim
Total = 2500
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Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
-300 swim
-4 x 50 @ r=10
25 scull with free kick/25 swim
Main Set-
2 x thru:
-1 x 100 swim @ 1:40 or r=10
-1 x 200 pull @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-1 x 300 pull @ 5:00 or r=30
-1 x 100 swim @ 1:40 or r=10
-1 x 400 pull @ 7:00 or r=60
Cool-down-
100 choice
Total = 3000
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Thursday: Stroke
Warm-up-
300 swim
Pull Set-
4 x 100 pull @ 1:45 or r=10
-25 breast/25 free/25 breast/25 free
Kick Set-
4 x 75 kick @ 2:00 or r=20
-choose one “stroke”
-descend times 1-4
Drill Set-
8 x 50 @ 1:05 or r=15
-25 “stroke” drill/25 “stroke” swim
Stroke Set A-
4 x 150 swim @ 3:10 or r=30
-odd 150’s: 50 free/50 “stroke”/50 free
-even 150’s: 50 “stroke”/50 free/50 “stroke”
Stroke Set B-
4 x 100 swim @ 2:00 or r=20
-25 “stroke”/25 free/25 “stroke”/25 free
Cool-down-
100 choice
Total = 2500
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Friday: Speed
Warm-up-
-200 swim
-stretch for 2 minutes
-200 swim (mix of strokes)
-stretch for 2 minutes
-200 kick (mix of strokes)
-stretch for 2 minutes
Warm-up Set A-
8 x 50 @ 1:05 or r=10
-25 drill/25 swim
Warm-up Set B-
12 x 25 swim @ 40 or r=10
-build
Main Set-
-4 x 25 swim @ 1:00
all fast!
-4 x 50 swim @ 1:00 or r=15
moderate pace
-1 x 300 swim or pull @ 5:30 or r=60
easy pace
-4 x 50 swim @ 1:30
all fast!
-4 x 25 swim @ 40 or r=10
moderate pace
-1 x 300 swim or pull
easy pace
Total = 2500
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