Workouts for September 18-22, 2017

***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 IM
-200 pull
-200 drill IM

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

Pace Set A-
4 x 150 swim @ 2:30 or r=15
-descend times 1-4

Pace Set B-
8 x 75 swim @ 1:20 or r=15
-descend times 1-4, 5-8

Cool-down-
16 x 25 swim @ 30 or r=5
-descend stroke count 1-4, 5-8, 9-12, 13-16

Total = 3000

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

Tuesday: IM

Warm-up-
-200 swim
-200 kick
-200 pull

Warm-up Set-
6 x 50 @ r=10
-25 scull/25 pull

Kick Set-
4 x 75 kick @ r=15
-IM order

Main Set-
Set borrowed from Bill Sweetenham:
-1 x 150 swim @ 3:10 or r=20
50 back/50 breast/50 free
-2 x 50 swim @ 1:10 or r=20
#1 50 fly, #2 25 fly/25 back
-1 x 150 swim @ 3:10 or r=20
50 back/50 breast/50 free
-2 x 50 swim @ 1:10 or r=20
#1 50 back, #2 25 back/25 breast
-1 x 150 swim @ 3:10 or r=20
50 back/50 breast/50 free
-2 x 50 swim @ 1:10 or r=20
#1 50 breast, #2 25 breast/25 free
-1 x 150 swim @ 3:10 or r=20
50 back/50 breast/50 free
-2 x 50 free @ 1:00 or r=15

Cool-down-
300 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
-200 swim, 2 x 50 swim @ r=10
-200 kick, 2 x 50 kick @ r=10
-200 pull, 2 x 50 pull @ r=10

Main Set-
-1 x 300 free @ 5:00 or r=30
even split
-2 x 50 swim @ 1:10 or r=20
25 build/25 DPS
-1 x 300 free @ 5:00 or r=30
negative split by 2 seconds
-2 x 50 swim @ 1:10 or r=20
25 build/25 DPS
-1 x 300 free @ 5:00 or r=30
negative split by 4 seconds
-2 x 50 swim @ 1:10 or r=20
25 build/25 DPS
-1 x 300 free @ 5:00 or r=30
negative split by 6 seconds
-2 x 50 swim @ 1:10 or r=20
25 build/25 DPS

Kick Set-
300 kick: 25 easy/25 fast

Cool-down-
200: 25 scull/25 pull

Total = 3000

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

Thursday: Stroke

Warm-up-
400 swim

Drill Set-
10 x 25 drill @ 40 or r=10
-25 “short axis” stroke/25 “long axis” stroke

Stroke Set A-
10 x 50 swim @ 1:05 or r=15
-50 “short axis” stroke/50 “long axis” stroke

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

Stroke Set B-
10 x 50 swim @ 1:05 or r=15
-25 “short axis” stroke/25 “long axis” stroke

Stroke Set C-
10 x 25 swim @ 40 or r=10
-25 “short axis” stroke/25 “long axis” stroke

Cool-down-
100 swim

Total = 2500

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

Friday: Speed

Warm-up-
-200 swim
-2 x 25 swim @ r=10
-200 kick
-2 x 25 kick @ r=10

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

Main Set-
12 x 50 swim @ 1:10 or r=25
-odds: 25 DPS/25 max speed
-evens: 25 max speed/25 DPS
200 easy
8 x 50 swim @ 1:05 or r=20
-odds: 25 DPS/25 max speed
-evens: 25 max speed/25 DPS
200 easy
4 x 50 swim @ 1:00 or r=15
-odds: 25 DPS/25 max speed
-evens: 25 max speed/25 DPS

Cool-down-
100 choice

Total = 2500

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

September 18-22, 2017

Workouts for September 11-15, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
4 x thru:
-2 x 50 pull @ 55 or r=10
-2 x 25 pull @ 30 or r=5

Main Set-
@ 20 seconds rest between swims:
-50
-100
-150
-200
-250
-300
-250
-200
-150
-100
-50

Cool-down-
8 x 25 swim @ r=10
-ascend times 1-8

Total = 3000

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

Tuesday: IM

Warm-up-
300 swim

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

Pull Set-
8 x 75 pull @ 1:40 or r=15
-25 free/25 breast/25 free

IM Set A-
8 x 75 swim @ 1:45 or r=20
-odd 75’s: 25 fly/25 back/25 breast
-even 75’s: 25 back/25 breast/25 free

IM Set B-
20 x 25 swim @ 30 or r=5
-100 IM order

Cool-down-
200 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
500 choice

Pace Set A-
3 x thru:
-1 x 200 pull @ 3:30 or r=30
moderate effort
-1 x 150 swim @ 2:45 or r=20
50 build/50 DPS/50 build
-1 x 100 pull @ 1:40 or r=10
negative split
-1 x 50 swim @ 1:00 or r=15
negative split

Pace Set B-
5 x thru:
-1 x 50 swim @ 1:00 or r=15
-2 x 25 swim @ 30 or r=10
faster than 50 pace

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

Cool-down-
200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
-200 swim
-200 kick
-200 pull

Kick Set-
8 x 50 kick @ 1:30 or r=20
-choose 1 stroke for each set of 4 x 50
-descend times 1-4, 5-8

Drill Set A-
10 x 25 drill @ 45 or r=10
-no freestyle

Swim Set-
8 x 50 swim @ 1:20 or r=30
-choose 1 stroke
-keep stroke count consistent
-best possible average for 8 x 50

Pull Set-
400 pull: breathe every 3rd stroke

Drill Set B-
10 x 25 drill @ 45 or r=10
-no freestyle

Cool-down-
200 swim

Total = 2500

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

Friday: Speed

Warm-up-
-200 swim
-200 choice
-200 swim

Warm-up Set-
12 x 25 @ r=15
-25 kick/25 swim

Speed Set A-
10 x 50 swim @ 1:15 or r=30
-25 build/25 fast

Recovery-
200 swim

Speed Set B-
10 x 25 swim @ 45 or r=20
-25 build/25 fast

Recovery-
200 swim

Speed Set C-
10 x 25 swim @ 45 or r=20
-25 build/25 fast

Cool-down-
200 choice

Total = 2500

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

September 11-15, 2017

Workouts for September 4-8, 2017

***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 @ 1:40 or r=10
descend times 1-4
-extra 60 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 @ 1:45 or r=20
-25 fly/25 free/25 fly
-easy 25 at end of set

IM Set B-
5 x 75 swim @ 1:45 or r=20
-25 back/25 free/25 back
-easy 25 at end of set

IM Set C-
5 x 75 swim @ 1:45 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 @ 3:30 or r=20
negative split
-16 x 25 @ 40 or r=10
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 thru:
2 x 50 DPS
2 x 50 build

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
-100 scull

Warm-up Set-
12 x 25 swim @ 40 or r=10
4 x thru:
-25 DPS
-25 build
-25 fast breakout, easy to wall

Main Set-
-2 x 150 swim @ 3:00 or r=30
negative split each 150
-200 easy swim
-4 x 75 swim @ 1:30 or r=20
25 build/50 fast!
-200 easy swim
-12 x 25 swim @ 45 or r=15
4 x thru:
1 x 25 build
2 x 25 fast!

Cool-down-
200 choice

Total = 2500

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

September 4-8, 2017

Workouts for August 28-September 1, 2017

***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-
8 x 25 drill @ r=10
-choose 2 different freestyle drills

Main Set-
2 x thru:
-1 x 300 pull @ 5:00 or r=30
breathe 3/4/5 by 100’s
-2 x 150 swim @ 2:30 or r=15
descend times 1-2
-3 x 100 pull @ 1:40 or r=10
descend times 1-3
-extra 30 seconds rest

Cool-down-
200 choice

Total = 3000

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

Tuesday: IM

Warm-up-
-200 swim
-200 kick: IM
-200 drill: IM

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

Warm-up Set B-
12 x 50 @ 1:05 or r=10
-25 drill/25 swim
-3 each stroke, IM order

Main Set-
4 x thru (Milt Nelms Axis Swim):
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

Cool-down-
8 x 25 @ r=5
-25 scull with kick/25 swim

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
-300 swim
-4 x 50 @ r=10
25 scull with free kick/25 swim

Main Set-
2 x thru:
-1 x 100 swim @ 1:40 or r=10
-1 x 200 pull @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-1 x 300 pull @ 5:00 or r=30
-1 x 100 swim @ 1:40 or r=10
-1 x 400 pull @ 7:00 or r=60

Cool-down-
100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
300 swim

Pull Set-
4 x 100 pull @ 1:45 or r=10
-25 breast/25 free/25 breast/25 free

Kick Set-
4 x 75 kick @ 2:00 or r=20
-choose one “stroke”
-descend times 1-4

Drill Set-
8 x 50 @ 1:05 or r=15
-25 “stroke” drill/25 “stroke” swim

Stroke Set A-
4 x 150 swim @ 3:10 or r=30
-odd 150’s: 50 free/50 “stroke”/50 free
-even 150’s: 50 “stroke”/50 free/50 “stroke”

Stroke Set B-
4 x 100 swim @ 2:00 or r=20
-25 “stroke”/25 free/25 “stroke”/25 free

Cool-down-
100 choice

Total = 2500

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

Friday: Speed

Warm-up-
-200 swim
-stretch for 2 minutes
-200 swim (mix of strokes)
-stretch for 2 minutes
-200 kick (mix of strokes)
-stretch for 2 minutes

Warm-up Set A-
8 x 50 @ 1:05 or r=10
-25 drill/25 swim

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

Main Set-
-4 x 25 swim @ 1:00
all fast!
-4 x 50 swim @ 1:00 or r=15
moderate pace
-1 x 300 swim or pull @ 5:30 or r=60
easy pace
-4 x 50 swim @ 1:30
all fast!
-4 x 25 swim @ 40 or r=10
moderate pace
-1 x 300 swim or pull
easy pace

Total = 2500

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

August 28-September 1, 2017

Workouts for August 21-25, 2017

***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

Main Set-
-6 x 100 pull @ 1:40 or r=10
descend times 1-3, 4-6
-4 x 150 pull or swim @ 2:30 or r=15
descend times 1-4
-2 x 300 swim @ 4:50 or r=20
descend times 1-2

Speed Set-
16 x 25 swim @ 30 or r=5-10
-25 easy/25 fast

Cool-down-
200 choice

Total = 3000

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

Tuesday: IM

Warm-up-
300 swim

Warm-up Set-
6 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Drill Set-
12 x 25 @ 40 or r=10
-25 kick/25 drill/25 swim
-3 x 25 each stroke, IM order

IM Set A-
4 x thru:
-25 back
-25 fly
-25 back
-25 breast
-75 free

IM Set B-
4 x thru:
-1 x 100 IM @ 2:20 or r=30
-4 x 25 swim @ 40 or r=10
IM order

Cool-down-
100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 swim
8 x 50 @ r=10
-25 scull with flutter kick/25 swim

Main Set-
-1 x 400 pull @ 7:00 or r=60
breathe 3/4/5/choice by 100’s
-2 x 200 swim @ 3:30 or r=30
build each to 800 race pace
-4 x 100 swim @ 1:45 or r=15
descend times 1-4 (to ~800 race pace)
-8 x 50 swim @ 1:00 or r=15
at ~800 race pace
-16 x 25 swim @ 30 or r=10
at ~400 race pace

Cool-down-
200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
500 choice

Main Set-
3 x thru:
-1 x 150 swim @ 3:00 or r=30
-2 x 75 kick @ 2:00 or r=20
-3 x 50 drill @ 1:15 or r=15
-4 x 25 swim @ 45 or r=15

Cool-down-
8 x 25 swim @ r=10
-ascend times 1-4, 5-8

Total = 2500

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

Friday: Speed

Warm-up-
500 choice

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

Main Set-
-2 x 150 swim @ 3:00 or r=45
80% effort
-2 x 100 swim @ 2:00 or r=20
recovery pace
-4 x 75 swim @ 2:00 or r=60
85% effort
-2 x 100 swim @ 2:00 or r=20
recovery pace
-6 x 50 swim @ 1:45 or r=60
90% effort
-2 x 100 swim @ 2:00 or r=20
recovery pace

Cool-down-
10 x 25 swim @ 40 or r=10
-ascend pace 1-5, 6-10

Total = 2500

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

August 21-25, 2017

Workouts for August 14-18, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
-200 swim
-4 x 50 swim @ r=10
descend times 1-4
-200 kick
-4 x 50 kick @ r=10
descend times 1-4

Warm-up Set-
12 x 25 @ r=5
-25 scull/25 pull
-mix of sculls (i.e., top, middle, bottom)

Main Set-
-1 x 50 swim @ 1:00 or r=15
-1 x 100 swim @ 1:40 or r=10
-1 x 200 pull @ 3:20 or r=20
-1 x 300 swim @ 5:00 or r=30
-1 x 400 pull @ 6:40 or r=40
-1 x 300 swim @ 5:00 or r=30
-1 x 200 pull @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-1 x 50 swim @ 1:00 or r=15

Cool-down-
200 choice

Total = 3000

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

Tuesday: IM

Warm-up-
-200 swim
-200 kick
-200 pull

Main Set-
-1 x 300 pull @ 5:00 or r=30
breathe 3/5/3 by 100’s
-2 x 150 swim @ 3:10 or r=20
50 back/50 breast/50 free
-3 x 100 pull @ 2:05 or r=20
25 breast/25 free/25 breast/25 free
-6 x 50 kick @ 1:30 or r=15
2 fly, 2 back, 2 breast

IM Set B-
20 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

Main Set-
-1 x 400 pull @ 7:00 or r=60
breathe 3/5/3/5 by 100’s
-4 x 50 kick @ 1:30 or r=15
descend times 1-4
-2 x 200 swim @ 3:20 or r=20
push 3rd 50 in each 200
-4 x 50 swim @ 1:00 or r=15
negative split each 50
-4 x 100 pull @ 1:40 or r=10
descend times 1-4
-1 x 200 kick @ 5:00 or r=30
push 3rd 50
-4 x 100 swim @ 1:40 or r=10
negative split each 100
-8 x 25 swim @ 40 or r=10
from center of pool, fast turns!

Cool-down-
200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
300 choice

Main Set-
-1 x 100 “stroke” @ 2:30 or r=20
all kick
-2 x 100 “stroke” @ 2:00 or r=20
25 drill/25 swim
-3 x 100 swim @ 2:10 or r=20
25 “stroke”/25 free
-4 x 100 pull @ 1:40 or r=10
breathe 3/4/5/3 by 25’s
-3 x 100 swim @ 2:10 or r=20
50 “stroke”/50 free
-2 x 100 “stroke” @ 2:00 or r=20
50 drill/50 swim
-1 x 100 “stroke” @ 2:30 or r=20
all kick

Fly Set-
20 x 25 swim @ 40 or r=15
4 x thru:
-3 strokes fly, free
-4 strokes fly, free
-5 strokes fly, free
-all fly
-all free

Cool-down-
100 swim

Total = 2500

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

Friday: Speed

Warm-up-
-300 swim
-200 kick
-100 pull

Warm-up Set-
8 x 50 @ 1:10 or r=20
Alternate:
-25 kick/25 swim
-25 drill/25 swim

Speed Set A-
3 x 200 swim @ 4:00 or r=60
-#1: straight 200
-#2: broken 15 seconds at 100
subtract 15 seconds to get time
-#3: broken 10 seconds at each 50
subtract 30 seconds to get time

Recovery Set-
6 x 50 pull or swim @ r=10

Speed Set B-
3 x 100 swim @ 2:30 or r=60
-#1: straight 100
-#2: broken 15 seconds at 50
subtract 15 seconds to get time
-#3: broken 10 seconds at each 25
subtract 30 seconds to get time

Cool-down-
300 choice

Total = 2500

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

August 14-18, 2017

Workouts for August 7-11, 2017

***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
-breathe 3/5 by 50’s
1 x 400 swim @ 6:40 or r=40
-negative split
2 x 200 pull @ 3:20 or r=20
-breathe 3/5 by 50’s
2 x 200 swim @ 3:20 or r=20
-descend times 1-2
1 x 400 pull @ 6:40 or r=40
-breathe 3/4/5/choice by 100’s
4 x 100 swim @ 1:40 or r=10
-descend times 1-4

Cool-down-
100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
400 swim
200 IM kick

Warm-up Set-
8 x 25 (25 drill/25 swim) @ r=10
-2 each stroke, IM order

Main Set-
1 x 400 IM @ 8:00 or r=60
-negative split last 3 x 100’s

4 x 50 pull @ 1:00 or r=15
-breathe every 3rd stroke

Extra 30 seconds rest

1 x 300 IM @ 6:00 or r=45
-each 75: 25 DPS/50 strong

4 x 50 pull @ 55 or r=10
-breathe every 3rd stroke

Extra 30 seconds rest

1 x 200 IM @ 4:00 or r=30
-negative split last 3 x 50’s

4 x 50 pull @ 50 or r=5
-breathe every 3rd stroke

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 swim

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

Main Set-
1 x 400 swim @ 6:40 or r=40
-negative split
2 x 300 swim @ 5:00 or r=30
-descend times 1-2
3 x 200 swim @ 3:20 or r=20
-descend times 1-3
4 x 100 swim @ 1:40 or r=10
-descend times 1-4
5 x 50 swim @ 50 or r=5
-descend times 1-5

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” kick
-2 x 25 choice kick

2 x 250 swim @ 5:00 or r=20
-#1: 50 free/50 “stroke”/50 free/50 “stroke”/50 free
-#2: 50 “stroke”/50 free/50 “stroke”/50 free/50 “stroke”

10 x 50 swim @ 1:00 or r=10
Alternate:
-50 “stroke” drill
-50 “stroke” swim

Cool-down-
100 choice

Total = 2500

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

Friday: Speed

Warm-up-
6 x (50 swim/25 kick/25 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 free kick @ r=5

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

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

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

Total = 2500

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

August 7-11, 2017

Workouts for July 31-August 4, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
-400 swim
-200 kick

Main Set-
-1 x 400 pull @ 6:40 or r=40
-4 x 100 swim @ 1:45 or r=15
-1 x 300 pull @ 5:00 or r=30
-4 x 75 swim @ 1:30 or r=15
-1 x 200 pull @ 3:20 or r=20
-4 x 50 swim @ 55 or r=10
-1 x 100 pull @ 1:40 or r=10
-4 x 25 swim @ 30 or r=10

Speed Set-
12 x 25 swim @ 30 or r=10
-25 easy/25 fast

Cool-down-
100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
500 choice

Warm-up Set-
2 x thru:
4 x 25 fly kick on back @ 45 or r=10
-1st 12.5 underwater
2 x 50 choice kick @ 1:30 or r=15

Main Set-
2 x thru:
4 x 50 pull @ 1:00 or r=15
-breathe 3/5 by 25’s
4 x 50 drill @ 1:10 or r=15
-IM order
4 x 75 swim @ 1:45 or r=20
-#1: 50 fly DPS/25 back “fast”
-#2: 50 back DPS/25 breast “fast”
-#3: 50 breast DPS/25 free “fast”
-#4: 50 free DPS/25 fly “fast”
extra 60 seconds between rounds

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
-200 swim
-2 x 50 swim @ r=10
-200 kick
-2 x 50 kick @ r=10

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

Main Set-
-25 @ 30 or r=5
-50 @ 50 or r=5
-75 @ 1:20 or r=10
-100 @ 1:40 or r=10
-200 @ 3:20 or r=20
-300 @ 5:00 or r=30
-400 @ 6:40 or r=40
-300 @ 5:00 or r=30
-200 @ 3:20 or r=20
-100 @ 1:40 or r=10
-75 @ 1:20 or r=10
-50 @ 50 or r=5
-25 @ 30 or r=5

Cool-down-
200: 25 scull with free kick/25 swim

Total = 3000

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

Thursday: Stroke

Warm-up-
400 swim

Warm-up Set-
12 x 25 pull @ 30 or r=5

Main Set-
2 x thru (choose one stroke for each round):
1 x 400 swim @ 8:00 or r=60
-alternate: 50 “stroke”/50 free
4 x 50 kick @ 1:30 or r=10
-descend times 1-4
4 x 25 swim @ 40 or r=10
-descend times 1-4
extra 60 seconds rest between rounds

Pull Set-
12 x 25 pull @ 30 or r=5

Cool-down-
100 choice

Total = 2500

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

Friday: Speed

Warm-up-
-300 swim
-300 pull

Warm-up Set A-
6 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Warm-up Set B-
4 x 75 @ r=15
-50 kick/25 swim DPS

Speed/Pace Set-
800 swim:
-25 easy/25 fast
-50 easy/50 fast
-75 easy/75 fast
-100 easy/100 fast
-75 easy/75 fast
-50 easy/50 fast
-25 easy/25 fast

Speed Set-
12 x 25 swim @ 40 or r=15
-25 easy/25 fast

Cool-down-
200 choice

Total = 2500

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

July 31-August 4, 2017

Workouts for July 24-28, 2017

***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
-moderately-fast tempo
1 x 400 swim @ 6:40 or r=40
-negative split
2 x 200 pull @ 3:20 or r=20
-moderate effort
2 x 200 swim @ 3:20 or r=20
-negative split each 200
1 x 400 pull @ 6:40 or r=40
-DPS
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
4 x thru:
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free
-50 free/25 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-
-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 24-28, 2017

Workouts for July 17-21, 2017

***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 17-21, 2017