Workouts for September 11-15, 2017
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
Warm-up-
400 swim
Warm-up Set-
4 x thru:
-2 x 50 pull @ 55 or r=10
-2 x 25 pull @ 30 or r=5
Main Set-
@ 20 seconds rest between swims:
-50
-100
-150
-200
-250
-300
-250
-200
-150
-100
-50
Cool-down-
8 x 25 swim @ r=10
-ascend times 1-8
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
300 swim
Warm-up Set-
12 x 25 @ r=10
-25 scull/25 drill/25 swim
Pull Set-
8 x 75 pull @ 1:40 or r=15
-25 free/25 breast/25 free
IM Set A-
8 x 75 swim @ 1:45 or r=20
-odd 75’s: 25 fly/25 back/25 breast
-even 75’s: 25 back/25 breast/25 free
IM Set B-
20 x 25 swim @ 30 or r=5
-100 IM order
Cool-down-
200 swim
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
500 choice
Pace Set A-
3 x thru:
-1 x 200 pull @ 3:30 or r=30
moderate effort
-1 x 150 swim @ 2:45 or r=20
50 build/50 DPS/50 build
-1 x 100 pull @ 1:40 or r=10
negative split
-1 x 50 swim @ 1:00 or r=15
negative split
Pace Set B-
5 x thru:
-1 x 50 swim @ 1:00 or r=15
-2 x 25 swim @ 30 or r=10
faster than 50 pace
Kick Set-
300 kick: every 3rd length fast!
Cool-down-
200 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
Warm-up-
-200 swim
-200 kick
-200 pull
Kick Set-
8 x 50 kick @ 1:30 or r=20
-choose 1 stroke for each set of 4 x 50
-descend times 1-4, 5-8
Drill Set A-
10 x 25 drill @ 45 or r=10
-no freestyle
Swim Set-
8 x 50 swim @ 1:20 or r=30
-choose 1 stroke
-keep stroke count consistent
-best possible average for 8 x 50
Pull Set-
400 pull: breathe every 3rd stroke
Drill Set B-
10 x 25 drill @ 45 or r=10
-no freestyle
Cool-down-
200 swim
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
Warm-up-
-200 swim
-200 choice
-200 swim
Warm-up Set-
12 x 25 @ r=15
-25 kick/25 swim
Speed Set A-
10 x 50 swim @ 1:15 or r=30
-25 build/25 fast
Recovery-
200 swim
Speed Set B-
10 x 25 swim @ 45 or r=20
-25 build/25 fast
Recovery-
200 swim
Speed Set C-
10 x 25 swim @ 45 or r=20
-25 build/25 fast
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 