Workouts for August 14-18, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
-200 swim
-4 x 50 swim @ r=10
descend times 1-4
-200 kick
-4 x 50 kick @ r=10
descend times 1-4

Warm-up Set-
12 x 25 @ r=5
-25 scull/25 pull
-mix of sculls (i.e., top, middle, bottom)

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

Cool-down-
200 choice

Total = 3000

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Tuesday: IM

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

Main Set-
-1 x 300 pull @ 5:00 or r=30
breathe 3/5/3 by 100’s
-2 x 150 swim @ 3:10 or r=20
50 back/50 breast/50 free
-3 x 100 pull @ 2:05 or r=20
25 breast/25 free/25 breast/25 free
-6 x 50 kick @ 1:30 or r=15
2 fly, 2 back, 2 breast

IM Set B-
20 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

Main Set-
-1 x 400 pull @ 7:00 or r=60
breathe 3/5/3/5 by 100’s
-4 x 50 kick @ 1:30 or r=15
descend times 1-4
-2 x 200 swim @ 3:20 or r=20
push 3rd 50 in each 200
-4 x 50 swim @ 1:00 or r=15
negative split each 50
-4 x 100 pull @ 1:40 or r=10
descend times 1-4
-1 x 200 kick @ 5:00 or r=30
push 3rd 50
-4 x 100 swim @ 1:40 or r=10
negative split each 100
-8 x 25 swim @ 40 or r=10
from center of pool, fast turns!

Cool-down-
200 choice

Total = 3000

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Thursday: Stroke

Warm-up-
300 choice

Main Set-
-1 x 100 “stroke” @ 2:30 or r=20
all kick
-2 x 100 “stroke” @ 2:00 or r=20
25 drill/25 swim
-3 x 100 swim @ 2:10 or r=20
25 “stroke”/25 free
-4 x 100 pull @ 1:40 or r=10
breathe 3/4/5/3 by 25’s
-3 x 100 swim @ 2:10 or r=20
50 “stroke”/50 free
-2 x 100 “stroke” @ 2:00 or r=20
50 drill/50 swim
-1 x 100 “stroke” @ 2:30 or r=20
all kick

Fly Set-
20 x 25 swim @ 40 or r=15
4 x thru:
-3 strokes fly, free
-4 strokes fly, free
-5 strokes fly, free
-all fly
-all free

Cool-down-
100 swim

Total = 2500

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Friday: Speed

Warm-up-
-300 swim
-200 kick
-100 pull

Warm-up Set-
8 x 50 @ 1:10 or r=20
Alternate:
-25 kick/25 swim
-25 drill/25 swim

Speed Set A-
3 x 200 swim @ 4:00 or r=60
-#1: straight 200
-#2: broken 15 seconds at 100
subtract 15 seconds to get time
-#3: broken 10 seconds at each 50
subtract 30 seconds to get time

Recovery Set-
6 x 50 pull or swim @ r=10

Speed Set B-
3 x 100 swim @ 2:30 or r=60
-#1: straight 100
-#2: broken 15 seconds at 50
subtract 15 seconds to get time
-#3: broken 10 seconds at each 25
subtract 30 seconds to get time

Cool-down-
300 choice

Total = 2500

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August 14-18, 2017