Workouts for September 25-29, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
10 x 50 pull @ 55 or r=10
-breathe 3/4/5/6/7 by 50’s

Pace Set A-
2 x 500 swim @ 8:00 or r=30
-25 easy/25 somewhat fast/50 easy/50 somewhat fast/75 easy/75 somewhat fast/100 easy/100 somewhat fast

Pace Set B-
4 x 250 swim @ 4:00 or r=20
-50 easy/50 somewhat fast/50 easy/50 somewhat fast/50 easy

Cool-down-
100 choice

Total = 3000

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Tuesday: IM

Warm-up-
500 choice

Warm-up Set-
8 x 50 pull @ 1:05 or r=10
-25 “stroke”/25 free

Stroke Set A-
4 x thru (1 round each stroke):
-4 x 25 swim @ 45 or r=15
-1 x 100 swim @ 2:15 or r=30

Recovery Set-
4 x (25 scull/25 glide/25 pull)

Stroke Set B-
4 x thru (1 round each stroke):
-2 x 25 swim @ 45 or r=15
-1 x 50 swim @ 1:15 or r=20

Cool-down-
100 choice

Total = 2500

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Wednesday: Mid-Distance Freestyle/Pace

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

Warm-up Set-
8 x 50 @ 1:00 or r=10
-25 drill/25 swim

Pace Set A-
4 x 200 swim @ 3:20 or r=20
-#1: fast 4th 50
-#2: fast 3rd 50
-#3: fast 2nd 50
-#4: fast 1st 50

Recovery Set-
8 x 50 @ r=10
-alt. 50 kick, 50 swim

Pace Set B-
4 x 100 swim @ 1:45 or r=15
-#1: fast 4th 25
-#2: fast 3rd 25
-#3: fast 2nd 25
-#4: fast 1st 25

Speed Set-
12 x 25 swim @ 30 or r=10
-25 easy/25 fast

Cool-down-
100 choice

Total = 3000

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Thursday: Stroke

Warm-up-
-200 swim
-300 kick
-200 pull

Warm-up Set-
6 x 50 @ 1:05 or r=15
-25 drill/25 build

Main Set-
4 x thru (choose one stroke per round):
-1 x 75 swim @ 1:45 or r=30
-2 x 50 swim @ 1:15 or r=20
-4 x 25 swim @ 45 or r=15

Kick Set-
300 kick: every 3rd length fast!

Cool-down-
100 choice

Total = 2500

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Friday: Speed

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

Warm-up Set-
3 x thru:
-2 x 50 (25 drill/25 swim) @ 1:00 or r=10
-4 x 25 (25 build/25 DPS) @ 40 or r=10

Main Set-
-4 x 75 swim @ 2:00 or r=60
all fast!
-200 easy
-4 x 50 swim @ 1:30 or r=50
all fast!
-200 easy
-4 x 25 swim @ 1:00 or r=40
all fast!
-200 easy

Cool-down-
4 x 25 @ r=5
-25 scull/25 pull

Total = 2500

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September 25-29, 2017