Workouts for October 23-27, 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
-200 pull

Main Set-
Swim or pull this set.
Build your pace on the way up.
Maintain your pace on the way down:
-100 @ 1:40 or r=10
-200 @ 3:20 or r=20
-400 @ 6:40 or r=40
-800 @ 13:00 or r=80
-400 @ 6:40 or r=40
-200 @ 3:20 or r=20
-100 @ 1:40 or r=10

Cool-down-
8 x 25 (25 scull with flutter kick/25 swim) @ r=5

Total = 3000

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Tuesday: IM

Warm-up-
-200 swim
-8 x 25 kick @ r=5
2 each stroke
-4 x 50 kick @ r=10
1 each stroke

Warm-up Set-
12 x 25 @ 45
-2 x 25 drill/1 x 25 swim
-IM order

Main Set-
-1 x 200 pull (moderate pace) @ 4:00
-1 x 300 back@ 6:30
3 x (50 kick/50 swim)
-1 x 200 pull (moderate pace) @ 4:00
-2 x 150 breast @ 3:30
50 drill/50 swim/50 drill
-1 x 200 pull (moderate pace)@ 4:00
-12 x 25 fly @ 45
25 drill/25 swim

Cool-down-
100 choice

Total = 2500

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Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
12 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-
-3 x 300 swim @ 5:00 or r=30
descend times 1-3
-3 x 200 swim @ 3:20 or r=20
descend times 1-3
-3 x 100 swim @ 1:40 or r=10
descend times 1-3

Cool-down-
200 choice

Total = 3000

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Thursday: Stroke

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

Warm-up Set-
8 x 25 drill @ r=10
-2 of each stroke

Main Set-
3 x thru (one stroke per round):
-75 kick @ 1:45 or r=15
-50 kick/25 swim @ 1:45 or r=15
-25 kick/50 swim @ 1:45 or r=15
-75 swim @ 1:45 or r=20

Pull Set-
6 x 50 pull @ 1:05 or r=15
-25 breast/25 free

IM Set-
12 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 choice

Total = 2500

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Friday: Speed

Warm-up-
500 swim

Warm-up Set-
4 x 75 @ 1:30 or r=15
-25 kick/25 drill/25 swim

Main Set-
-1 x 100 swim @ 2:00 or r=30
70% effort
-4 x 25 swim @ 30 or r=5
90% effort
-1 x 200 swim @ 4:00 or r=45
70% effort
-4 x 25 swim @ 35 or r=10
90% effort
-1 x 400 pull @ 7:30 or r=60
70% effort
-4 x 25 swim @ 40 or r=15
90% effort
-1 x 200 swim @ 4:00 or r=45
70% effort
-4 x 25 swim @ 45 or r=20
90% effort
-1 x 100 swim @ 2:00 or r=30
70% effort

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

Total = 2500

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October 23-27, 2017