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
+++++++++++++++++++++++++
Workouts off the beaten path 