Workouts for September 18-22, 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 IM
-200 pull
-200 drill IM

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

Pace Set A-
4 x 150 swim @ 2:30 or r=15
-descend times 1-4

Pace Set B-
8 x 75 swim @ 1:20 or r=15
-descend times 1-4, 5-8

Cool-down-
16 x 25 swim @ 30 or r=5
-descend stroke count 1-4, 5-8, 9-12, 13-16

Total = 3000

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Tuesday: IM

Warm-up-
-200 swim
-200 kick
-200 pull

Warm-up Set-
6 x 50 @ r=10
-25 scull/25 pull

Kick Set-
4 x 75 kick @ r=15
-IM order

Main Set-
Set borrowed from Bill Sweetenham:
-1 x 150 swim @ 3:10 or r=20
50 back/50 breast/50 free
-2 x 50 swim @ 1:10 or r=20
#1 50 fly, #2 25 fly/25 back
-1 x 150 swim @ 3:10 or r=20
50 back/50 breast/50 free
-2 x 50 swim @ 1:10 or r=20
#1 50 back, #2 25 back/25 breast
-1 x 150 swim @ 3:10 or r=20
50 back/50 breast/50 free
-2 x 50 swim @ 1:10 or r=20
#1 50 breast, #2 25 breast/25 free
-1 x 150 swim @ 3:10 or r=20
50 back/50 breast/50 free
-2 x 50 free @ 1:00 or r=15

Cool-down-
300 choice

Total = 2500

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Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
-200 swim, 2 x 50 swim @ r=10
-200 kick, 2 x 50 kick @ r=10
-200 pull, 2 x 50 pull @ r=10

Main Set-
-1 x 300 free @ 5:00 or r=30
even split
-2 x 50 swim @ 1:10 or r=20
25 build/25 DPS
-1 x 300 free @ 5:00 or r=30
negative split by 2 seconds
-2 x 50 swim @ 1:10 or r=20
25 build/25 DPS
-1 x 300 free @ 5:00 or r=30
negative split by 4 seconds
-2 x 50 swim @ 1:10 or r=20
25 build/25 DPS
-1 x 300 free @ 5:00 or r=30
negative split by 6 seconds
-2 x 50 swim @ 1:10 or r=20
25 build/25 DPS

Kick Set-
300 kick: 25 easy/25 fast

Cool-down-
200: 25 scull/25 pull

Total = 3000

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Thursday: Stroke

Warm-up-
400 swim

Drill Set-
10 x 25 drill @ 40 or r=10
-25 “short axis” stroke/25 “long axis” stroke

Stroke Set A-
10 x 50 swim @ 1:05 or r=15
-50 “short axis” stroke/50 “long axis” stroke

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

Stroke Set B-
10 x 50 swim @ 1:05 or r=15
-25 “short axis” stroke/25 “long axis” stroke

Stroke Set C-
10 x 25 swim @ 40 or r=10
-25 “short axis” stroke/25 “long axis” stroke

Cool-down-
100 swim

Total = 2500

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Friday: Speed

Warm-up-
-200 swim
-2 x 25 swim @ r=10
-200 kick
-2 x 25 kick @ r=10

Warm-up Set-
8 x 25 @ r=10
-25 drill/25 build

Main Set-
12 x 50 swim @ 1:10 or r=25
-odds: 25 DPS/25 max speed
-evens: 25 max speed/25 DPS
200 easy
8 x 50 swim @ 1:05 or r=20
-odds: 25 DPS/25 max speed
-evens: 25 max speed/25 DPS
200 easy
4 x 50 swim @ 1:00 or r=15
-odds: 25 DPS/25 max speed
-evens: 25 max speed/25 DPS

Cool-down-
100 choice

Total = 2500

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September 18-22, 2017