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

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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

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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

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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

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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

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June 11-15, 2018