Workouts for July 23-27, 2018

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

Monday: Distance Freestyle/Pace

Warm-up-
500 choice

Main Set-
4 x 100 pull @ 1:40 or r=10
-descend times 1-4
1 x 400 swim @ 6:40 or r=40
-negative split
2 x 200 pull @ 3:20 or r=20
-descend times 1-2
2 x 200 swim @ 3:20 or r=20
-negative split each 200
1 x 400 pull @ 6:40 or r=40
-negative split
4 x 100 swim @ 1:40 or r=10
-negative split each 100

Cool-down-
100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
400 swim

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

IM Set A-
16 x 75 swim @ 1:45 or r=20
2 x thru:
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free
-50 free/25 fly
-25 fly/50 back
-25 back/50 breast
-25 breast/50 free
-25 free/50 fly

IM Set B-
12 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 choice

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

Main Set-
Pace increases as distance decreases:
-1 x 400 swim @ 6:40 or r=40
-2 x 300 swim @ 5:00 or r=30
-3 x 200 swim @ 3:20 or r=20
-4 x 100 swim @ 1:40 or r=10
-5 x 50 swim @ 50 or r=5

Cool-down-
100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
400 choice

Main Set-
1 x 500 pull @ 8:00 or r=30
-breathe 3/5/3/5/3 by 100’s

20 x 25 kick @ 45 or r=10
5 x thru:
-2 x 25 stroke
-2 x 25 choice

2 x 250 swim @ 5:00 or r=20
-50 free/50 stroke/50 free/50 stroke/50 free

10 x 50 swim @ 1:00 or r=10
2 x thru:
-3 x 50 stroke
-2 x 50 choice

Cool-down-
100 choice

Total = 2500

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

Friday: Speed

Warm-up-
6 x (25 swim/25 kick/50 drill)

Warm-up Set A-
8 x 25 (25 scull/25 pull) @ r=5

Warm-up Set B-
12 x 25 @ 40 or r=10
-25 drill/25 build

Main Set A-
10 x 50 swim @ 1:10 or r=20-30
-odd 50’s: best 200 pace + 1 second
-even 50’s: easy

Recovery Set-
8 x 25 scull with flutter kick @ r=5

Main Set B-
10 x 25 swim @ 45 or r=20-25
-odd 25’s: best 100 pace + 1 second
-even 25’s: easy

Recovery-
2 x (25 scull/25 glide/25 pull)

Cool-down-
300 swim: ascend pace by 100’s

Total = 2500

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

July 23-27, 2018

Workouts for July 16-22, 2018

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

Monday: Distance Freestyle/Pace

Warm-up-
300 choice

Warm-up Set-
8 x 25 scull with flutter kick @ r=5

Main Set-
3 x thru:
1 x 400 pull @ 6:30 or r=30
-breathe 3/5/3/5 by 100’s
4 x 100 swim @ 1:45 or r=15
-descend times 1-4
extra 30 seconds rest

Cool-down-
100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
300 swim

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

Kick Set-
8 x 50 kick @ r=10
-25 easy/25 fast

IM Set A-
5 x 75 swim @ 1:40 or r=20
-25 fly/25 free/25 fly
-easy 25 at end of set

IM Set B-
5 x 75 swim @ 1:40 or r=20
-25 back/25 free/25 back
-easy 25 at end of set

IM Set C-
5 x 75 swim @ 1:40 or r=20
-25 breast/25 free/25 breast
-easy 25 at end of set

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-
1 x 400 pull @ 6:30 or r=30
-breathe 3/5/3/5 by 100’s
4 x 50 kick @ 1:30 or r=15
-25 easy/25 fast
2 x 200 swim @ 3:20 or r=20
-negative split
2 x 100 @ 2:00 or r=20
-25 drill/25 swim
4 x 100 pull @ 1:40 or r=10
-breathe 3/5 by 50’s
1 x 200 @ 4:00 or r=20
-25 drill/25 swim
8 x 50 swim @ 55 or r=10
-2 x (2 x 50 DPS/2 x 50 build)

Speed Set-
8 x 25 free (from center of pool) @ 40 or r=15
-flip turns practice!

Cool-down-
200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
500 choice

Pull Set A-
400 pull: negative split

Stroke Set A-
8 x 50 swim @ 1:00 or r=10
-negative split
-choice of strokes

Pull Set B-
300 pull: breathe 3/5/3 by 100’s

Stroke Set B-
6 x 50 swim @ 1:05 or r=15
-negative split
-choice of strokes

Pull Set C-
200 pull: breathe 3/5/3/5 by 50’s

Stroke Set C-
4 x 50 swim @ 1:10 or r=20
-negative split
-choice of strokes

Cool-down-
200 choice

Total = 2500

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

Friday: Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
12 x 25 swim @ 45 or r=15
-25 DPS/25 build/25 fast breakout (12.5 yards or meters), easy to wall

Main Set-
Tempo/effort increases with each set; extra 60 seconds rest between sets:
2 x 150 swim @ 3:00 or r=30
4 x 75 swim @ 1:30 or r=15
12 x 25 swim @ 40 or r=15

Kick Set-
200 kick: every 3rd length fast!

Recovery Set-
12 x 25 (25 scull/25 glide/25 pull) @ r=5

Cool-down-
200 choice

Total = 2500

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

July 16-22, 2018

Workouts for July 9-13, 2018

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

Monday: Distance Freestyle/Pace

Warm-up-
300 swim
100 kick
200 (25 drill/25 swim)
100 kick

Warm-up Set-
12 x 25 @ r=10
-25 scull/25 pull

Main Set-
2 x thru:
-1 x 300 pull @ 5:00 or r=30
breathe 3/5/3 by 100’s
-3 x 100 swim @ 1:40 or r=10
descend times 1-3
-6 x 50 swim @ 1:00 or r=15
25 DPS/25 build

Cool-down-
200 swim

Total = 3000

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

Tuesday: IM

Warm-up-
200 swim
200 (25 kick/25 swim)
200 (25 drill/25 swim)

Kick Set-
6 x 50 kick @ 1:30 or r=15
-2 fly, 2 back, 2 breast

Pull Set-
600 pull: every 4th length breast

IM Set A-
12 x 50 swim @ 1:05 or r=15
4 x thru:
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

IM Set B-
12 x 25 @ 40 or r=10
2 x thru:
-25 fly drill/25 fly swim
-25 back drill/25 back swim
-25 breast drill/25 breast swim

Cool-down-
100 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
200 swim
100 kick

Warm-up Set-
12 x 25 @ r=5
-25 scull/25 glide/25 pull

Main Set-
3 x thru:
**Increase stroke tempo and effort as distance gets shorter**
-2 x 125 swim @ 2:20 or r=30
moderate effort
-2 x 100 swim @ 1:50 or r=20
moderate-hard effort
-2 x 75 swim @ 1:30 or r=20
hard effort
-2 x 50 swim @ 1:00 or r=15
hard effort
-2 x 25 swim @ 40 or r=10
very hard effort

Cool-down-
150 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
400 swim
200 (25 drill/25 swim)

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

Main Set-
4 x thru (2 rounds “stroke,” 2 rounds free):
-25 swim @ 40 or r=10
-50 swim @ 1:05 or r=15
-75 swim @ 1:30 or r=20
-100 swim @ 2:10 or r=30

Speed Set-
6 x 50 free @ 1:00 or r=15
-25 DPS/25 fast

Cool-down-
200 swim

Total = 2500

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

Friday: Speed

Warm-up-
600 swim

Warm-up Set A-
8 x 25 @ r=10
-25 drill/25 swim

Warm-up Set B-
8 x 25 @ r=15
-25 DPS/25 build

Sprint Set A-
8 x thru:
-1 x 25 fast @ 30 or r=10
-1 x 50 easy @ 1:15 or r=30

Recovery-
300 pull: breathe every 3rd stroke

Sprint Set B-
12 x 25 swim @ 45 or r=20
-25 easy/25 fast

Cool-down-
300 choice

Total = 2500

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

July 9-13, 2018