Workouts for August 21-25, 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
Main Set-
-6 x 100 pull @ 1:40 or r=10
descend times 1-3, 4-6
-4 x 150 pull or swim @ 2:30 or r=15
descend times 1-4
-2 x 300 swim @ 4:50 or r=20
descend times 1-2
Speed Set-
16 x 25 swim @ 30 or r=5-10
-25 easy/25 fast
Cool-down-
200 choice
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
300 swim
Warm-up Set-
6 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s
Drill Set-
12 x 25 @ 40 or r=10
-25 kick/25 drill/25 swim
-3 x 25 each stroke, IM order
IM Set A-
4 x thru:
-25 back
-25 fly
-25 back
-25 breast
-75 free
IM Set B-
4 x thru:
-1 x 100 IM @ 2:20 or r=30
-4 x 25 swim @ 40 or r=10
IM order
Cool-down-
100 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
400 swim
8 x 50 @ r=10
-25 scull with flutter kick/25 swim
Main Set-
-1 x 400 pull @ 7:00 or r=60
breathe 3/4/5/choice by 100’s
-2 x 200 swim @ 3:30 or r=30
build each to 800 race pace
-4 x 100 swim @ 1:45 or r=15
descend times 1-4 (to ~800 race pace)
-8 x 50 swim @ 1:00 or r=15
at ~800 race pace
-16 x 25 swim @ 30 or r=10
at ~400 race pace
Cool-down-
200 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
Warm-up-
500 choice
Main Set-
3 x thru:
-1 x 150 swim @ 3:00 or r=30
-2 x 75 kick @ 2:00 or r=20
-3 x 50 drill @ 1:15 or r=15
-4 x 25 swim @ 45 or r=15
Cool-down-
8 x 25 swim @ r=10
-ascend times 1-4, 5-8
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
Warm-up-
500 choice
Warm-up Set-
10 x 25 @ 40 or r=10
-25 drill/25 build
Main Set-
-2 x 150 swim @ 3:00 or r=45
80% effort
-2 x 100 swim @ 2:00 or r=20
recovery pace
-4 x 75 swim @ 2:00 or r=60
85% effort
-2 x 100 swim @ 2:00 or r=20
recovery pace
-6 x 50 swim @ 1:45 or r=60
90% effort
-2 x 100 swim @ 2:00 or r=20
recovery pace
Cool-down-
10 x 25 swim @ 40 or r=10
-ascend pace 1-5, 6-10
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 