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