Workouts for August 7-11, 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
-breathe 3/5 by 50’s
1 x 400 swim @ 6:40 or r=40
-negative split
2 x 200 pull @ 3:20 or r=20
-breathe 3/5 by 50’s
2 x 200 swim @ 3:20 or r=20
-descend times 1-2
1 x 400 pull @ 6:40 or r=40
-breathe 3/4/5/choice by 100’s
4 x 100 swim @ 1:40 or r=10
-descend times 1-4

Cool-down-
100 choice

Total = 3000

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Tuesday: IM

Warm-up-
400 swim
200 IM kick

Warm-up Set-
8 x 25 (25 drill/25 swim) @ r=10
-2 each stroke, IM order

Main Set-
1 x 400 IM @ 8:00 or r=60
-negative split last 3 x 100’s

4 x 50 pull @ 1:00 or r=15
-breathe every 3rd stroke

Extra 30 seconds rest

1 x 300 IM @ 6:00 or r=45
-each 75: 25 DPS/50 strong

4 x 50 pull @ 55 or r=10
-breathe every 3rd stroke

Extra 30 seconds rest

1 x 200 IM @ 4:00 or r=30
-negative split last 3 x 50’s

4 x 50 pull @ 50 or r=5
-breathe every 3rd stroke

Cool-down-
200 choice

Total = 2500

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Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 swim

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

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

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” kick
-2 x 25 choice kick

2 x 250 swim @ 5:00 or r=20
-#1: 50 free/50 “stroke”/50 free/50 “stroke”/50 free
-#2: 50 “stroke”/50 free/50 “stroke”/50 free/50 “stroke”

10 x 50 swim @ 1:00 or r=10
Alternate:
-50 “stroke” drill
-50 “stroke” swim

Cool-down-
100 choice

Total = 2500

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Friday: Speed

Warm-up-
6 x (50 swim/25 kick/25 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 free kick @ r=5

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

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

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

Total = 2500

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August 7-11, 2017