Workouts for October 30-November 3, 2017
***If you prefer a formatted version of these workouts see PDF at bottom of page***
It’s that time of year again: my high school coaching job–South Eugene High School–starts up next week and goes through February. I’ve also agreed to coach the University of Oregon club team, January-April. I am going to take a 5-6 month break from posting and will return May, 2018 (this is my last post until then). See you next May!
Monday: Distance Freestyle/Pace
Warm-up-
300 swim
Drill Set-
12 x 50 @ r=10
3 x thru:
-1 x 50 kick
-1 x 50 drill
-2 x 50 swim
Main Set-
-1 x 400 pull @ 6:40 or r=40
-3 x 100 swim @ 1:40 or r=10
-4 x 50 swim @ 50 or r=5
-1 x 100 swim @ 1:40 or r=10
-1 x 300 pull @ 5:00 or r=30
-2 x 100 swim @ 1:40 or r=10
-2 x 50 swim @ 50 or r=5
-1 x 200 pull @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-1 x 100 pull @ 1:40 or r=10
Cool-down-
100 choice
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
-200 swim
-200 kick
-200 pull
Warm-up Set-
8 x 50 @ 1:10 or r=15
-25 kick/25 drill
Main Set-
4 x thru:
-1 x 100 IM @ 2:20 or r=30
-3 x 50 swim @ 1:00 or r=10
25 fly/25 back
25 back/25 breast
25 breast/25 free
-2 x 25 easy freestyle @ r=10
-1 minute between rounds
Drill Set-
4 x 50 @ 1:05 or r=15
-25 drill/25 swim
Cool-down-
100 swim
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
600 choice
Main Set-
-3 x 200 pull @ 3:20 or r=20
descend times 1-3
-6 x 50 swim @ 1:00 or r=15
1st 25 DPS/2nd 25 fast!
-2 x 200 pull @ 3:20 or r=20
descend times 1-2
-6 x 50 swim @ 1:00 or r=15
1st 25 fast!/2nd 25 DPS
-1 x 200 pull @ 3:20 or r=20
negative split
-6 x 50 swim @ 1:00 or r=15
fast turn, fast finish!
Cool-down-
12 x 25 @ r=5
4 x thru:
-25 scull
-25 glide stroke
-25 pull
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
Warm-up-
300 swim
Warm-up Set-
16 x 25 @ 40 or r=10-15
4 x thru:
-25 kick
-25 drill
-25 build
-25 DPS
Main Set-
2 x thru:
-1 x 200 free @ 3:30 or r=30
-2 x 100 “stroke” @ 2:15 or r=30
-4 x 50 free @ 1:00 or r=15
-8 x 25 “stroke” @ 45 or r=15
-extra 30 seconds rest
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
Warm-up-
600 choice
Warm-up Set-
8 x 25 build @ r=10
Main Set A-
8 x 100 swim @ 1:50 or r=20
#1/#5: 4th 25 = fast!
#2/#6: 3rd 25 = fast!
#3/#7: 2nd 25 = fast!
#4/#8: 1st 25 = fast!
Recovery Set-
8 x 25 swim @ r=10
Main Set B-
4 x 100 swim @ 2:00 or r=30
#1: 2nd 50 = fast!
#2: middle 50 = fast!
#3: 1st 50 = fast!
#4: 1st and 4th 25’s = fast!
Cool-down-
12 x 25 (25 scull with kick/25 swim) @ r=10
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 
Thanks so much for these posts each week! Enjoy the coaching season and the holidays.
Coral Owen
Please excuse any errors. Sent from a mobile device.
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I found your site today….So Sad. I will look at the historical post for motivation and structure. See you in May. Thank you.
Can’t wait for you to come back. Definitely missing these workouts.
What is “R=#”
“R” stands for rest interval. # stands for seconds rest. For example, r=5 means rest for 5 seconds after each repeat.