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

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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

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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

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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

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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

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June 4-8, 2018