Workouts for October 2-6, 2017
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
Warm-up-
200 swim
Warm-up Set-
12 x 25 @ 45 or r=15
-25 r-arm free
-25 l-arm free
-25 DPS free
Main Set-
2 x thru:
-1 x 400 pull @ 6:30 or r=30
moderate effort, breathe 3/4/5/3 by 100’s
-2 x 200 swim @ 3:20 or r=20
push 3rd 50 of each 200
-4 x 100 swim @ 1:40 or r=10
descend times 1-4
-extra 40 seconds rest
Cool-down-
100 swim
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
-200 swim
-8 x 50 (25 drill/25 swim) @ r=10
Main Set-
2 x thru:
-25 fly @ 40 or r=10
-25 fly/25 back @ 1:10 or r=20
-25 fly/25 back/25 breast @ 1:40 or r=20
-100 IM @ 2:30 or r=45
-25 back @ 40 or r=10
-25 back/25 breast @ 1:10 or r=20
-25 back/25 breast/25 free @ 1:40 or r=20
-100 IM @ 2:30 or r=45
-25 breast @ 40 or r=10
-25 breast/25 free @ 1:10 or r=20
-25 breast/25 free/25 fly @ 1:40 or r=20
-100 IM @ 2:30 or r=45
Kick Set-
-200 kick @ r=30
every 3rd length fast!
-4 x 25 kick @ r=10
fast feet!
Cool-down-
100 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
300 swim
Warm-up Set-
8 x 25 @ 45 or r=10
2 x thru:
-25 top scull
-25 middle scull
-25 bottom scull
-25 10-beat free
Main Set-
-2 x 300 pull @ 5:00 or r=30
breathe 3/5/3/5/3/5 by 50’s
-4 x 150 swim @ 2:40 or r=20
descend times 1-4
-8 x 75 @ 1:30 or r=15
build each 75
-12 x 50 swim @ 1:00 or r=15
hold 400 meter (or 500 yard) pace
Cool-down-
100 swim
Total = 3000
+++++++++++++++++++++++++
Thursday: IM
Warm-up-
500 choice-
Freestyle Set-
8 x 50 @ 1:05 or r=15
-25 10-beat free/25 free
-25 right-arm free/25 free
-25 left-arm free/25 free
-25 human stroke/25 free
Breaststroke Set-
16 x 25 @ 45 or r=15
-25 2 kicks, 1 pull breast
-25 cobra breast
-25 3 up, 3-down breast
-25 breaststroke swim
Backstroke Set-
8 x 50 @ 1:10 or r=15
-25 10-beat back/25 back
-25 right-arm back/25 back
-25 left-arm back/25 back
-25 double-arm back/25 back
Fly Set-
16 x 25 @ 45 or r=10
-25 right-arm fly
-25 left-arm fly
-25 4-beat fly
-12.5 fly/12.5 free
Cool-down-
400 swim: ascend 100’s
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
Warm-up-
400 swim
Main Set-
2 x thru:
-1 x 200 pull @ 3:30 or r=30
moderate effort
-2 x 100 swim @ 1:50 or r=20
2nd 100 faster than 1st 100
-2 x 50 kick @ 1:30 or r=20
negative split each 50
-12 x 25 swim @ 45 or r=20
moderate-hard to hard effort
Speed Set-
16 x 25 @ 40 or r=10-15
-25 easy/25 fast
Cool-down-
100 swim
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 