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