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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August 28-September 1, 2017