Workouts for June 18-22, 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
200 (25 drill/25 swim)

Main Set-
1 x 600 pull @ 9:40 or r=40
-breathe 3/5/3/7/3/5 by 100’s
4 x 150 swim @ 2:40 or r=20
-descend times 1-4
1 x 400 pull @ 6:20 or r=20
-breathe 3/5/3/5 by 100’s
4 x 100 swim @ 1:40 or r=10
-descend times 1-4
1 x 200 pull @ 3:20 or r=20
-breathe 3/5/3/5 by 50’s
4 x 50 swim @ 55 or r=10
-descend times 1-4

Cool-down-
100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
200 swim
200 kick
200 pull

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

Main Set-
4 x thru:
-4 x 25 swim @ 40 or r=10
100 IM order
-1 x 100 IM @ 2:20 or r=40

Kick Set-
-1 x 200 kick
-8 x 25 kick @ 45 or r=10
2 of each stroke

Cool-down-
300 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
500 choice

Warm-up Set-
12 x 25 @ r=10
-25 kick/25 drill/25 swim

Main Set-
20 x 75 @ 1:30 or r=20-30
-1-4 @ en-1 pace
-5-8 @ en-2 pace
-9-12 @ en-3 pace
-13-16 @ en-2 pace
-17-20 @ en-1 pace

Speed Set-
20 x 25 @ 40 or r=10
5 x thru:
-2 x 25: ½ length underwater dolphin kick/½ length easy swim
-2 x 25: DPS

Cool-down-
200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
300 swim

Warm-up Set-
100 pull @ 1:40 or r=10
200 pull @ 3:20 or r=20
300 pull @ 5:00 or r=30
200 pull @ 3:20 or r=20
100 pull @ 1:40 or r=10

Main Set-
6 x 25 stroke @ 40 or r=10
-25 drill/25 swim
1 x 50 swim @ 60 or r=10
-25 stroke/25 free
6 x 25 stroke @ 40 or r=10
-25 drill/25 swim
1 x 100 swim @ 2:00 or r=20
-50 stroke/50 free
6 x 25 stroke @ 40 or r=10
-25 drill/25 swim
1 x 150 swim @ 3:00 or r=30
-75 stroke/75 free
6 x 25 stroke @ 40 or r=10
-25 drill/25 swim
1 x 200 swim @ 4:00 or r=40
-100 stroke/100 free

Cool-down-
200 choice

Total = 2500

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

Friday: Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ 1:00 or r=10
-25 drill/25 build

Speed Set A-
12 x 25 swim @ 45 or r=15
3 x thru:
-12.5 easy/12.5 fast
-12.5 fast/12.5 easy
-25 easy
-25 fast

Speed Set B-
12 x 50 @ 1:10 or r=20
3 x thru:
-25 easy/25 fast
-25 fast/25 easy
-50 easy
-50 fast

Cool-down-
-1 x 400 pull @ r=20
breathe 3/3/5/3 by 100’s
-4 x 50 swim @ r=10

Total = 2500

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

June 18-22, 2018

 

Workouts for June 11-15, 2018

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

Monday: Distance Freestyle/Pace

Warm-up-
500 swim

Warm-up Set-
10 x 50 @ 1:00 or r=15
5 x thru:
-25 10-beat free/25 DPS free
-25 catch-up free/25 DPS free

Main Set-
1000 swim
3 x thru + 100 easy:
-100 easy
-100 moderate
-100 fast

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

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

Cool-down-
250 choice

Total = 3000

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

Tuesday: IM

Warm-up-
400 swim

Warm-up Set-
4 x thru:
-25 scull
-25 glide stroke
-25 pull

IM Set A-
2 x thru:
-4 x 25 kick @ 45 or r=10
1 each stroke
-3 x 50 swim @ 1:10 or r=20
25 fly/25 back
25 back/25 breast
25 breast/25 free
-1 x 200 IM @ 4:30 or r=60

IM Set B-
4 x thru (continuous):
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
100 swim
100 kick

Main Set-
6 x 50 pull @ 55 or r=10
-breathe every 3rd stroke
4 x 75 swim @ 1:20 or r=10
-descend times 1-4
3 x 100 swim @ 1:45 or r=15
-descend times 1-3
2 x 150 pull @ 2:30 or r=15
-breathe 3/5/3 by 50’s
1 x 300 swim @ 5:00 or r=30
-negative split
2 x 150 pull @ 2:30 or r=15
-breathe 5/3/5 by 50’s
3 x 100 swim @ 1:45 or r=15
-descend times 1-3
4 x 75 swim @ 1:20 or r=10
-descend times 1-4
6 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Cool-down-
100 swim

Total = 3000

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

Thursday: Stroke

Warm-up-
300 swim

Kick Set-
12 x 25 kick @ 45 or r=10
4 x thru:
-2 x 25 “stroke”
-1 x 25 free

Stroke Set A-
8 x 25 “stroke” @ 40 or r=15
4 x 50 “stroke” @ 1:05 or r=15
2 x 100 “stroke” @ 2:15 or r=20-30

Pull Set-
12 x 25 pull @ 45 or r=5-15
4 x thru:
-2 x 25 breast
-1 x 25 free

Stroke Set B-
2 x 100 “stroke” @ 2:15 or r=20-30
4 x 50 “stroke” @ 1:05 or r=15
8 x 25 “stroke” @ 40 or r=15

Drill Set-
12 x 25 kick @ 45 or r=15
4 x thru:
-2 x 25 “stroke”
-1 x 25 choice

Cool-down-
100 choice

Total = 2500

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

Friday: Speed

Warm-up-
200 swim
150 kick
200 pull
150 drill

Speed Set A-
12 x 50 swim @ 1:00 or r=15
-every 3rd 50 fast!

Recovery-
200 swim

Speed Set B-
8 x 50 swim @ 1:15 or r=30
-every 2nd 50 fast!

Recovery-
200 swim

Speed Set C-
4 x 50 swim @ 1:30 or r=60
-all fast!

Cool-down-
200 swim

Total = 2500

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

June 11-15, 2018

Workouts for June 4-8, 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
200 swim

Warm-up Set-
2 x thru:
2 x 25 kick @ 40 or r=10
2 x 50 @ 1:00 or r=10
-25 drill/25 swim
2 x 75 @ 1:30 or r=20
-25 scull with kick/50 swim

Main Set-
3 x 500 @ 8:00 or r=30
#1: swim
#2: pull
#3: pull (or swim) with paddles

Cool-down-
100 easy

Total = 3000

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

Tuesday: IM

Warm-up-
400 swim
100 back kick
200 IM drill

Warm-up Set-
2 x 300 pull @ 4:45 or r=15
-breathe 3/5/3/7/3/5 by 50’s

Main Set-
8 x 75 swim @ 1:40 or r=20
2 x thru:
-25 fly/50 free
-25 back/50 free
-25 breast/50 free
-25 fly/25 back/25 breast

Speed Set-
16 x 25 swim with fins @ 45 or r=20
-15 meters (or yards) fast underwater dolphin kick/10 meters (or yards) easy swim

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
3 x (200 swim, 100 kick)

Warm-up Set-
6 x 75 pull @ 1:30 or r=15
-breathe 3/5/3 by 25’s
6 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s
6 x 25 pull @ 30 or r=5
-breathe 3/5 by 25’s

Main Set-
3 x thru:
-1 x 50 swim @ 1:40
-1 x 75 swim @ 1:40
-1 x 100 swim @ 1:40
-1 x 125 swim @ 1:40

Cool-down-
150 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
4 x (100 swim, 50 kick)

Warm-up Set A-
400 pull: breathe 3/5/3/5/3/5/3/5 by 50’s

Warm-up Set B-
4 x 50 “stroke” drill @ r=10

Main Set-
3 x 100 @ 2:00 or r=20
-25 “stroke”/75 free
-descend times 1-3
3 x 100 @ 2:10 or r=20
-50 “stroke”/50 free
-descend times 1-3
3 x 100 @ 2:20 or r=20
-75 “stroke”/25 free
-descend times 1-3
3 x 100 @ 2:30 or r=20
-100 “stroke”
-descend times 1-3

Cool-down-
100 choice

Total = 2500

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

Friday: Speed

Warm-up-
400 swim
200 kick
4 x 75 @ r=15
-25 kick/25 drill/25 swim
200: 25 scull with free kick/25 swim
4 x 50 swim @ r=15
-build each 50

Sprint Set A-
1 x 100 fast @ 2:00 or r=30

Recovery-
200 easy swim

Sprint Set B-
2 x 75 fast @ 2:00 or r=45

Recovery-
200 easy swim

Sprint Set C-
2 x 50 fast @ 1:00 or r=20

Recovery-
200 easy swim

Sprint Set D-
2 x 25 fast @ 45 or r=20

Cool-down-
200 easy swim

Total = 2500

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

June 4-8, 2018