Workouts for September 4-8, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
300 choice

Warm-up Set-
8 x 25 scull with flutter kick @ r=5

Main Set-
3 x thru:
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3/5 by 100’s
-4 x 100 swim @ 1:40 or r=10
descend times 1-4
-extra 60 seconds rest

Cool-down-
100 choice

Total = 3000

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Tuesday: IM

Warm-up-
300 swim

Pull Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Kick Set-
8 x 50 kick @ r=10
-25 easy/25 fast

IM Set A-
5 x 75 swim @ 1:45 or r=20
-25 fly/25 free/25 fly
-easy 25 at end of set

IM Set B-
5 x 75 swim @ 1:45 or r=20
-25 back/25 free/25 back
-easy 25 at end of set

IM Set C-
5 x 75 swim @ 1:45 or r=20
-25 breast/25 free/25 breast
-easy 25 at end of set

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 @ 6:30 or r=30
breathe 3/5/3/5 by 100’s
-4 x 50 kick @ 1:30 or r=15
25 easy/25 fast
-2 x 200 swim @ 3:30 or r=20
negative split
-16 x 25 @ 40 or r=10
25 drill/25 swim
-4 x 100 pull @ 1:40 or r=10
breathe 3/5 by 50’s
-1 x 200 @ 4:00 or r=20
25 drill/25 swim
-8 x 50 swim @ 55 or r=10
2 x thru:
2 x 50 DPS
2 x 50 build

Cool-down-
200 choice

Total = 3000

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Thursday: Stroke

Warm-up-
500 choice

Pull Set A-
400 pull: negative split

Stroke Set A-
8 x 50 swim @ 1:00 or r=10
-negative split
-choice of strokes

Pull Set B-
300 pull: breathe 3/5/3 by 100’s

Stroke Set B-
6 x 50 swim @ 1:05 or r=15
-negative split
-choice of strokes

Pull Set C-
200 pull: breathe 3/5/3/5 by 50’s

Stroke Set C-
4 x 50 swim @ 1:10 or r=20
-negative split
-choice of strokes

Cool-down-
200 choice

Total = 2500

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Friday: Speed

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

Warm-up Set-
12 x 25 swim @ 40 or r=10
4 x thru:
-25 DPS
-25 build
-25 fast breakout, easy to wall

Main Set-
-2 x 150 swim @ 3:00 or r=30
negative split each 150
-200 easy swim
-4 x 75 swim @ 1:30 or r=20
25 build/50 fast!
-200 easy swim
-12 x 25 swim @ 45 or r=15
4 x thru:
1 x 25 build
2 x 25 fast!

Cool-down-
200 choice

Total = 2500

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September 4-8, 2017