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