Workouts for May 28-June 1, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-
-1 x 500 pull @ 8:00 or r=30
breathe 3/5/3/5/3 by 100’s
-10 x 50 swim @ 55 or r=10
descend times 1-5, 6-10
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3/5 by 100’s
-8 x 50 swim @ 55 or r=10
descend times 1-4, 5-8
-1 x 300 pull @ 5:00 or r=30
breathe 3/5/3 by 100’s
-6 x 50 swim @ 55 or r=10
descend times 1-3, 4-6

Cool-down-
200 choice

Total = 3000

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

Tuesday: IM

Warm-up-
400 swim
4 x 50 kick @ r=10
-1 of each stroke, IM order

Main Set-
2 x thru:
-4 x 25 fly @ 40 or r=10
25 drill/25 swim
-2 x 100 IM @ 2:15 or r=30
2nd 100 faster than 1st
-4 x 25 back @ 40 or r=10
25 drill/25 swim
-2 x 100 IM @ 2:15 or r=30
2nd 100 faster than 1st
-4 x 25 breast @ 40 or r=10
25 drill/25 swim
-2 x 100 IM @ 2:15 or r=30
2nd 100 faster than 1st

Cool-down-
100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
200 swim
12 x 25 (25 scull/25 pull) @ r=5

Main Set-
2 x thru (faster pace as distance gets shorter):
-1 x 300 swim @ 5:00 or r=30
-2 x 150 swim @ 2:45 or r=20
-4 x 75 swim @ 1:15 or r=10
-6 x 50 swim @ 50 or r=5
-extra 30 seconds rest

Cool-down-
100 choice

Total = 3000

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

Thursday: Short-Axis Strokes

Warm-up-
200 swim
200 (25 10-beat free/25 free)
200 pull

Stroke Drill Set A-
8 x 25 @ 40 or r=10
2 x thru:
-25 2 kicks, 1 pull breast/25 breast
-25 4-beat fly/25 fly

Stroke Set A-
2 x 300 swim @ 5:15 or r=30
-100 free/100 “stroke”/100 free
-2nd 300 faster than 1st 300

Stroke Drill Set B-
8 x 25 @ 40 or r=10
2 x thru:
-25 cobra/25 breast
-25 single-arm fly/25 fly

Stroke Set B-
4 x 150 swim @ 3:00 or r=20
-50 free/50 “stroke”/50 free
-descend times 1-4

Stroke Drill Set C-
8 x 25 @ 40 or r=10
2 x thru:
-25 3-up, 3-down breast/25 breast
-25 1-1-1 fly/25 fly

Cool-down-
100 swim

Total = 2500

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

Friday: Speed

Warm-up-
200 swim
200: 25 kick/25 swim
4 x 50 @ r=10
-25 drill/25 swim
8 x 25 swim @ r=10
-25 DPS/25 build

Warm-up Set-
300 pull, breathe 3/5/3 by 100’s

Main Set-
2 x thru:
-1 x 150 free @ 3:00 or r=30
medium effort
-2 x 75 “stroke” @ 1:45 or r=30
hard effort
-3 x 50 free @ 1:00 or r=15
medium effort
-6 x 25 “stroke” @ 45 or r=20
hard effort
-extra 30 seconds rest

Cool-down-
200: 25 scull w/ flutter kick/25 swim

Total = 2500

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

May 28-June 1, 2018

Workouts for May 20-25, 2018

***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

Warm-up Set-
12 x 50 pull @ 55 or r=10
-1-4: breathe every 3rd stroke
-5-8: breathe every 5th stroke
-9-12: breathe every 7th stroke

Main Set-
Davis Mile: Broken 1650
Subtract 2½ minutes to get time
-11 lengths (275) @ r=20
-10 lengths (250) @ r=20
-9 lengths (225) @ r=20
-8 lengths (200) @ r=15
-7 lengths (175) @ r=15
-6 lengths (150) @ r=15
-5 lengths (125) @ r=15
-4 lengths (100) @ r=10
-3 lengths (75) @ r=10
-2 lengths (50) @ r=10
-1 length (25)

Cool-down-
150 choice

Total = 3000

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

Tuesday: IM

Warm-up-
300 swim
200 IM kick
100 IM drill
8 x 25 swim @ r=10
-build

IM Set A-
1 x 300 IM @ 5:30 or r=45
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 100 IM @ 2:15 or r=30
4 x 50 swim @ 1:10 or r=15
-25 breast/25 free

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

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
12 x 50 @ 1:00 or r=10
-25 10-beat free/25 free
-50 corkscrew (4 strokes free, 5 strokes back)
-25 10-beat back/25 back

Main Set-
2 x thru:
200 is faster than 200 split in 300, 100 is faster than 100 split in 200, 50 is faster than 50 split in 100
-1 x 300 swim @ 5:00 or r=30
-1 x 200 swim @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-1 x 50 swim @ 1:15 or r=30

Speed Set-
12 x 25 @ 30 or r=15
Alternate:
-12.5 easy/12.5 fast
-12.5 fast/12.5 easy

Cool-down-
200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
6 x (50 swim, 25 drill, 25 kick)

Stroke Set A-
12 x 25 stroke @ 45 or r=15
Alternate:
-½ length scull w/ flutter kick/½ length swim
-½ length swim/½ length scull w/ flutter kick

Stroke Set B-
12 x 50 (25 drill/25 swim) @ 1:10 or r=15
4 x thru:
-2 x 50 stroke
-1 x 50 free

Stroke Set C-
24 x 25 swim @ 40 or r=10-15
8 x thru:
-2 x 25 stroke
-1 x 25 free

Cool-down-
400 pull: breathe every 3rd stroke

Total = 2500

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

Friday: Speed

Warm-up-
400 swim
4 x 50 @ r=10
-25 DPS/25 build

Main Set-
2 x thru:
1 x 200 swim @ 3:30 or r=30
-negative split
2 x 100 pull @ 1:45 or r=15
-moderate effort, breathe 3/5 by 25’s
4 x 50 swim @ 1:00 or r=15
-negative split
4 x 25 swim @ 45 or r=20
-hard effort
4 x 25 kick @ 45 or r=15
-hard effort
1 x 100 swim @ 3:00
-easy effort

Cool-down-
100 swim

Total = 2500

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

May 20-25, 2018

Workouts for May 7-11, 2018

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

Monday: Distance Freestyle/Pace

Warm-up-
200 swim
100 kick
8 x 25 @ r=10
-25 drill/25 swim

Main Set-
2 x thru:
1 x 400 pull @ 6:30 or r=30
-moderate pace
2 x 200 pull or swim @ 3:20 or r=20
-faster pace than 400
4 x 100 swim @ 1:40 or r=10
-descend times 1-4
extra 30 seconds rest

Cool-down-
100 swim

Total = 3000

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

Tuesday: IM

Warm-up-
500 choice

Kick Set-
2 x thru:
4 x 25 fly kick @ 45 or r=10
-1st 12.5 underwater
2 x 50 kick @ 1:30 or r=15
-choice of stroke

Main Set-
2 x thru:
4 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s
4 x 50 drill @ 1:05 or r=15
-IM order
4 x 75 swim (50 “DPS”/25 fast) @ 1:45 or r=20
-#1: 50 fly/25 back
-#2: 50 back/25 breast
-#3: 50 breast/25 free
-#4: 50 free/25 fly
extra 60 seconds between rounds

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 swim
200 kick

Main Set-
1 x 400 pull @ 7:00 or r=60
-breathe 3/3/5/3 by 100’s
4 x 100 swim @ 1:45 or r=15
-descend times 1-4
1 x 300 pull @ 5:15 or r=45
-breathe 3/5/3 by 100’s
4 x 75 swim @ 1:30 or r=15
-descend times 1-4
1 x 200 pull @ 3:30 or r=30
-breathe 3/5/7/5 by 50’s
4 x 50 swim @ 60 or r=15
-descend times 1-4
1 x 100 pull @ 1:45 or r=15
-breathe 3/5/7/5 by 25’s
4 x 25 swim @ 30 or r=10
-descend times 1-4

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

Cool-down-
100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 drill @ r=10
-2 each stroke, IM order

IM Set A-
12 x 75 @ 2:00 or r=15-30
Choose 1 stroke each set of 4 x 75:
-75 kick
-50 kick/25 swim
-25 kick/50 swim
-75 swim
-75 swim
-50 swim/25 kick
-25 swim/50 kick
-75 kick
-75 kick
-50 kick/25 swim
-25 kick/50 swim
-75 swim

IM Set B-
12 x 50 swim @ 1:05 or r=15
-200 IM order

Cool-down-
200 choice

Total = 2500

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

Friday: Speed

Warm-up-
400 swim
8 x 25 @ r=10
-25 kick/25 swim
12 x 25 pull @ 30 or r=5
-breathe 3/5 by 25’s

Main Set-
4 x thru (add fins for rounds 3 and 4):
2 x 75 @ 1:30 or r=15
-50 drill/25 build
2 x 50 @ 1:10 or r=20
-25 fast/25 “DPS”
2 x 25 swim @ 45 or r=20
-all fast!
extra 60 seconds rest

Cool-down-
12 x 25 @ r=5
-25 scull w/ flutter kick/25 swim

Total = 2500

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

May 7-11, 2018