Workouts for October 9-13, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
200 choice

Main Set-
-1 x 500 free @ 8:20 or r=50
moderate pace
-2 x 250 free @ 4:10 or r=25
faster pace than 500
-4 x 25 @ 40 or r=15
faster pace than 250’s
-1 x 400 free @ 6:40 or r=40
moderate pace
-2 x 200 free @ 3:20 or r=20
faster pace than 400
-4 x 25 @ 40 or r=15
faster pace than 200’s
-1 x 300 free @ 5:00 or r=30
moderate pace
-2 x 150 free @ 2:30 or r=15
faster pace than 300
-4 x 25 @ 40 or r=15
faster pace than 150’s

Cool-down-
100 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday: IM

Warm-up-
-300 swim
-6 x 50 (25 kick/25 swim) @ r=10

IM Set A-
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:10 or r=20
25 fly/25 back
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:10 or r=20
25 back/25 breast
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:10 or r=20
25 breast/25 free

IM Set B-
24 x 25 swim @ 40 or r=10-15
-25 free/25 IM order x 3

Cool-down-
100 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-
Swim as one set:
-1 x 400 pull @ 7:00 or r=60
breathe 3/5/3/5 by 100’s
-4 x 50 kick @ 1:30 or r=15
descend times 1-4
-2 x 200 swim @ 3:30 or r=30
push 3rd 50 in each 200
-2 x 100 kick @ 3:00 or r=20
push 3rd 25 of each 100
-4 x 100 pull @ 1:45 or r=15
descend times 1-4
-1 x 200 kick @ 5:00 or r=30
push 3rd 50
-8 x 50 swim @ 55 or r=10
negative split

Speed Set-
8 x 25 from center of pool @ 50
-fast turns!

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Thursday: Stroke

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

Warm-up Set-
8 x 50 @ 1:05 or r=15
-25 drill/25 swim
-IM order

Main Set-
-4 x 100 swim @ 2:00 or r=15
75 free/25 “stroke”
-30 seconds extra rest
-4 x 100 swim @ 2:15 or r=20
50 free/50 “stroke”
-30 seconds extra rest
-4 x 100 swim @ 2:30 or r=30
25 free/75 “stroke”

Cool-down-
4 x (25 scull/25 glide stroke/25 pull)

Total = 2500

+++++++++++++++++++++++++

Friday: Speed

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

Warm-up Set-
12 x 25 @ 40 or r=10
-25 ½ easy/½ fast
-25 ½ fast/½ easy
-25 easy
-25 fast

Main Set-
Effort increases with each set:
-2 x 150 swim @ 3:00 or r=45
moderate, 70% effort
-4 x 75 swim @ 1:45 or r=30
strong, 80% effort
-12 x 25 swim @ 45 or r=20
strong, 90% effort

Kick Set-
4 x 50 kick @ 1:30 or r=15
-negative split

Speed Set-
12 x 25 @ 45 or r=15
-25 DPS/25 build/25 fast breakout

Cool-down-
200 easy

Total = 2500

+++++++++++++++++++++++++

October 9-13, 2017