Workouts for July 10-14, 2017

***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
Alternate:
-25 fly/25 back
-25 breast/25 free

IM Set B-
12 x 25 @ 40 or r=10
4 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 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):
-1 x 25 swim @ 40 or r=10
-1 x 50 swim @ 1:05 or r=15
-1 x 75 swim @ 1:30 or r=20
-1 x 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 10-14, 2017

Workouts for July 3-7, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
500 choice

Warm-up Set-
2 x thru:
-2 x 100 pull @ 1:40 or r=10
breathe 3/5 by 25’s
-4 x 50 @ 1:00 or r=15
25 drill/25 swim

Main Set-
Timed 1500 swim (subtract 1 minute to get time):
-500 @ r=15
-400 @ r=15
-300 @ r=15
-200 @ r=15
-100

Cool-down-
200 choice

Total = 3000

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

Tuesday: IM

Warm-up-
2 x (125 swim, 125 kick)

Warm-up Set-
12 x 50 drill @ 1:10 or r=10
-4 x 50 25 fly/25 back
-4 x 50 25 back/25 breast
-4 x 50 25 breast/25 free

IM Set A-
6 x 75 swim @ 1:40 or r=20
2 x thru:
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free

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

IM Set B-
6 x 50 swim @ 1:05 or r=15
2 x thru:
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

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

Warm-up Set-
12 x 25 swim @ r=10
-descend stroke count 1-4, 5-8, 9-12

Main Set-
-2 x 200 pull @ 3:20 or=20
breathe 3/5/3/5 by 50’s
-4 x 100 swim @ 1:40 or r=10
descend times 1-4
-8 x 50 swim @ 1:00 or r=15
descend times 1-4, 5-8
-4 x 100 swim @ 1:40 or r=10
descend times 1-4
-2 x 200 pull @ 3:20 or r=20
breathe 3/5/3/5 by 50’s

Cool-down-
100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
400 swim

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

Stroke Set A-
8 x 50 @ r=15
-25 “stroke” drill/25 “stroke”
-25 free drill/25 free

Stroke Set B-
2 x thru:
-1 x 300 swim @ 5:00 or r=30
all free
-1 x 200 swim @ 3:30 or r=20
50 “stroke”/50 free/50 “stroke”/50 free
-1 x 100 swim @ 2:00 or r=20
50 free/50 “stroke”
-1 x 50 swim @ 1:15 or r=30
all “stroke”

Cool-down-
200 choice

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=60
85% effort
-1 x 200 swim @ 4:30 or r=60
½ speed (recovery pace)
-4 x 75 swim @ 1:45 or r=45
90% effort
-1 x 200 swim @ 4:30 or r=60
½ speed (recovery pace)
-6 x 50 swim @ 1:30 or r=45
95% effort
-1 x 200 swim @ 4:30 or r=60
½ speed (recovery pace)

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

Total = 2500

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

July 3-7, 2017

Workouts for June 26-30, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
-400 swim
-4 x 50 kick @ r=10
-8 x 25 pull @ r=5

Main Set-
Increase speed as swims get shorter:
-1 x 400 freestyle @ 6:40 or r=40
-2 x 200 freestyle @ 3:20 or r=20
-4 x 100 freestyle @ 1:40 or r=10
-8 x 50 freestyle @ 55 or r=10

Drill Set-
20 x 25 @ 40 or r=15
25 drill/25 swim
drills (2 x thru):
-10-beat free
-10-beat free with top scull
-catch-up free
-human stroke free (“long dog” free)
-corkscrew (4 strokes free, 5 strokes back)

Cool-down-
100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
-400 swim
-8 x 25 drill @ r=10
200 IM order

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

Kick Set-
4 x 100 kick @ 2:30 or r=15
-#1: 50 fly/50 back
-#2: 50 back/50 breast
-#3: 50 breast/50 free
-#4: 100 IM

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

IM Set-
12 x 50 swim @ 1:10 or r=20
4 x thru:
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

Cool-down-
100 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
-300 swim
-6 x 50 @ r=10
25 drill/25 swim
-200 kick

Main Set-
3 x thru:
-1 x 200 pull @ 3:30 or r=30
moderate pace
-4 x 50 swim @ 1:00 or r=20
at 400 race pace + 2 seconds
-4 x 25 swim @ 30 or r=10
at 400 race pace
-extra 30 seconds rest

Speed Set-
12 x 50 swim @ 1:00 or r=15
-fast in and out of turns!
-fast finish!

Cool-down-
100 swim

Total = 3000

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

Thursday: Stroke

Warm-up-
500 swim

Speed Set A-
10 x 25 @ 45 or r=15
-1st ½ length: underwater dolphin kick
-2nd ½ length: easy free

Pull Set A-
250 pull: breathe 3/4/5/4/3 by 50’s

Main Set-
30 x 25 swim @ 40 or r=15
-25 “stroke”/25 free

Pull Set B-
250 pull: breathe 3/5/3/5/3 by 50’s

Speed Set B-
10 x 25 @ 45 or r=15
-1st ½ length: underwater dolphin kick
-2nd ½ length: easy free

Cool-down-
250 swim

Total = 2500

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

Friday: Speed

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

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

Main Set-
-3 x 150 swim @ 2:45 or r=30
push pace on 3rd 50
push pace on 2nd 50
push pace on 1st 50
-6 x 50 “stroke” @ 1:10 or r=20
descend times 1-3, 4-6
-3 x 150 swim @ 2:45 or r=30
push pace on 1st 50
push pace on 2nd 50
push pace on 3rd 50

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

Cool-down-
200 swim

Total = 2500

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

June 26-30, 2017

Workouts for June 19-23, 2017

***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-
-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
-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
-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-
-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
-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 19-23, 2017

Workouts for June 12-16, 2017

***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 catch-up free
-50 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

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

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

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

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

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

Thursday: Stroke

Warm-up-
300 swim

Kick Set-
12 x 25 kick @ 45 or r=10
-2 x 25 “stroke”/1 x 25 free

Stroke Set A-
-8 x 25 “stroke” @ 40 or r=10
-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
-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=10

Drill Set-
12 x 25 drill @ 45 or r=15
-2 x 25 “stroke”/1 x 25 free

Cool-down-
100 choice

Total = 2500

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

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

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

June 12-16, 2017

Workouts for June 5-9, 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-
2 x thru:
-2 x 25 kick @ r=10
-2 x 50 @ r=10
25 drill/25 swim
-2 x 75 @ r=20
25 scull with kick/25 drill/25 swim

Main Set-
3 x 500 @ r=45
-#1:  pull with buoy and band (or crossed legs)
-#2:  pull with buoy
-#3:  swim

Cool-down-
100 easy

Total = 3000

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

Tuesday:  IM

Warm-up-
-400 swim
-100 back kick
-100 IM drill

Warm-up Set-
2 x 300 pull @ 4:45 or r=15
-breathe 3/5/3/7/3/5 by 50’s

Main Set-
8 x 75 swim @ 1:30 or r=20
2 x thru:
-25 fly/50 free
-25 back/50 free
-25 breast/50 free
-25 fly/25 back/25 breast

Speed Set-
20 x 25 swim with fins @ 45 or r=20
-15 meters (or yards) fast underwater dolphin kick/10 meters (or yards) easy swim

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
3 x (200 swim, 100 kick)

Warm-up Set-
-4 x 75 pull @ 1:30 or r=15
breathe 3/5/3 by 25’s
-4 x 50 pull @ 55 or r=10
breathe 3/5 by 25’s
-4 x 25 pull @ 30 or r=5
breathe 3/5 by 25’s

Main Set-
-4 x 150 swim @ 2:45 or r=30
descend times 1-4
-4 x 100 swim @ 1:45 or r=15
descend times 1-4
-4 x 50 swim @ 60 or r=15
same pace as 4th 100
-4 x 25 swim @ 30 or r=5-10
all fast

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
4 x (100 swim, 50 kick)

Warm-up Set A-
400 pull:  breathe 3/5/3/5/3/5/3/5 by 50’s

Warm-up Set B-
4 x 50 “stroke” drill @ r=10

Main Set-
-3 x 100 @ 2:00 or r=20
25 “stroke”/75 free
-3 x 100 @ 2:10 or r=20
50 “stroke”/50 free
-3 x 100 @ 2:20 or r=20
75 “stroke”/25 free
-3 x 100 @ 2:30 or r=20
100 “stroke”

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
-400 swim
-200 kick
-4 x 75 @ r=15
25 kick/25 drill/25 swim
-200:  25 scull with free kick/25 swim
-4 x 50 swim @ r=15
build each 50

Sprint Set A-
1 x 100 swim @ 2:00 or r=30
-fast

Recovery-
200 easy swim

Sprint Set B-
2 x 75 swim @ 2:00 or r=45
-fast

Recovery-
200 easy swim

Sprint Set C-
2 x 50 swim @ 1:00 or r=20
-fast

Recovery-
200 easy swim

Sprint Set D-
2 x 25 swim @ 45 or r=20
-fast

Cool-down-
200 easy swim

Total = 2500

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

June 5-9, 2017

Workouts for May 29-June 2, 2017

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-
-1 x 500 pull @ 8:00 or r=30
breathe 3/5/3/5/3 by 100’s
-10 x 50 swim @ 55 or r=10
descend times 1-5, 6-10
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3/5 by 100’s
-8 x 50 swim @ 55 or r=10
descend times 1-4, 5-8
-1 x 300 pull @ 5:00 or r=30
breathe 3/5/3 by 100’s
-6 x 50 swim @ 55 or r=10
descend times 1-3, 4-6

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
-400 swim
-4 x 50 kick @ r=10
1 of each stroke, IM order

Main Set-
2 x thru:
-4 x 25 fly @ 40 or r=10
25 drill/25 swim
-2 x 100 IM @ 2:15 or r=30
2nd 100 faster than 1st
-4 x 25 back @ 40 or r=10
25 drill/25 swim
-2 x 100 IM @ 2:15 or r=30
2nd 100 faster than 1st
-4 x 25 breast @ 40 or r=10
25 drill/25 swim
-2 x 100 IM @ 2:15 or r=30
2nd 100 faster than 1st

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
-200 swim
-12 x 25 (25 scull/25 pull) @ r=5

Main Set-
2 x thru (faster pace as distance gets shorter):
-1 x 300 swim @ 5:00 or r=30
-2 x 150 swim @ 2:45 or r=20
-4 x 75 swim @ 1:15 or r=10
-6 x 50 swim @ 50 or r=5
-extra 30 seconds rest

Cool-down-
100 choice

Total = 3000

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

Thursday:  Short-Axis Strokes

Warm-up-
-200 swim
-200 (25 10-beat free/25 free)
-200 pull

Stroke Drill Set A-
8 x 25 @ 45 or r=15
2 x thru:
-25 2 kicks, 1 pull breast/25 breast
-25 4-beat fly/25 fly

Stroke Set A-
2 x 300 swim @ 5:30 or r=30
-100 free/100 “stroke”/100 free

Stroke Drill Set B-
8 x 25 @ 45 or r=15
2 x thru:
-25 cobra/25 breast
-25 single-arm fly/25 fly

Stroke Set B-
4 x 150 swim @ 3:00 or r=20
-50 free/50 “stroke”/50 free

Stroke Drill Set C-
8 x 25 @ 45 or r=15
2 x thru:
-25 3-up, 3-down breast/25 breast
-25 1-1-1 fly/25 fly

Cool-down-
100 swim

Total = 2500

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

Friday:  Speed

Warm-up-
400 choice

Warm-up Set-
6 x 75 @ 1:40 or r=20
-25 drill/25 build/25 DPS

Main Set-
-1 x 150 free, moderate pace @ 3:00 or r=30
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)
-2 x 75 free, moderate pace @ 1:30 or r=15
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)
-3 x 50 free, moderate pace @ 1:00 or r=10
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)
-2 x 75 free, moderate pace @ 1:30 or r=15
-3 x 50 swim @ 1:00 or r=15=20
descend times 1-3 (descend to fast pace!)
-1 x 150 free, moderate pace @ 3:00 or r=30
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)

Cool-down-
150 swim

Total = 2500

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

May 29-June 2, 2017

Workouts for May 22-26, 2017

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 choice

Main Set-
-1 x 500 pull @ 8:20 or r=50
-1 x 250 swim @ 4:10 or r=25
-5 x 50 swim @ 1:00 or r=15
-1 x 400 pull @ 6:40 or r=40
-1 x 200 swim @ 3:20 or r=20
-4 x 50 swim @ 1:00 or r=15
-1 x 300 pull @ 5:00 or r=30
-1 x 150 swim @ 2:30 or r=15
-3 x 50 swim @ 1:00 or r=15
-1 x 200 pull @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-2 x 50 swim @ 1:00 or r=15

Cool-down-
100 choice

Total = 3100

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

Tuesday:  IM

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

Warm-up Set-
16 x 25 swim @ 40 or r=15
4 x thru:
-4 breaths
-3 breaths
-2 breaths
-1 breath

Main Set-
4 x thru (1 round each stroke):
-1 x 25 swim @ 45 or r=15
-1 x 50 kick @ 1:30 or r=15
-1 x 75 @ 1:45 or r=15
25 drill/25 swim/25 drill
-1 x 100 swim @ 2:00 or r=30
50 stroke/50 free
-1 x 75 @ 1:45 or r=15
25 swim/25 drill/25 swim
-1 x 50 kick @ 1:30 or r=15
-1 x 25 swim @ 45 or r=15

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
-200 free
-200 swim (mix of strokes)
-200 IM kick

Kick Set-
6 x 50 kick @ 1:30 or r=15
-descend 1-3, 4-6

Pace Set A-
3 x 200 swim @ 3:30 or r=30
-#1:  push last 100
-#2:  push middle 100
-#3:  push 1st 100

Pull Set-
9 x 50 pull @ 55 or r=10
-breathe 3/5/7 by 50’s

Pace Set B-
3 x 200 swim @ 3:30 or r=30
-#1:  push even 50’s
-#2:  push odd 50’s
-#3:  push entire 200!

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

Cool-down-
150 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
4 x (25 swim/25 drill/25 kick)

Warm-up Sets-
-4 x 50 @ 1:10 or r=15
25 kick/25 swim
-4 x 50 @ 1:10 or r=15
25 drill/25 swim
-4 x 50 @ 1:10 or r=15
25 scull with free kick/25 swim

Main Set-
3 x thru:
-1 x 50 drill @ 1:15 or r=20
“stroke”
-1 x 100 swim @ 2:15 or r=30
25 “stroke”/25 free
-1 x 200 pull @ 3:30 or r=30
breathe 3/5/3/5 by 50’s
-1 x 100 swim @ 2:15 or r=30
50 “stroke”/50 free
-1 x 50 swim @ 1:15 or r=20
“stroke”

Cool-down-
100 swim

Total = 2500

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

Friday:  Speed

Warm-up-
-200 swim
-200:  25 kick/25 swim
-4 x 50 @ r=10
25 drill/25 swim
-8 x 25 swim @ r=10
25 DPS/25 build

Warm-up Set-
300 pull, breathe 3/5/3 by 100’s

Main Set-
2 x thru:
-1 x 150 free @ 3:00 or r=30
medium effort
-2 x 75 stroke @ 1:45 or r=30
hard effort
-3 x 50 free @ 1:00 or r=15
medium effort
-6 x 25 stroke @ 45 or r=20
hard effort
-extra 30 seconds rest

Cool-down-
200:  25 scull w/ flutter kick/25 swim

Total = 2500

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

May 22-26, 2017

Workouts for May 15-19, 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

Warm-up Set-
12 x 50 pull @ 55 or r=10
-1-4:  breathe every 3rd stroke
-5-8:  breathe every 5th stroke
-9-12:  breathe every 7th stroke

Main Set-
Davis Mile:  Broken 1650
Subtract 2½ minutes to get time
-11 lengths (275) @ r=20
-10 lengths (250) @ r=20
-9 lengths (225) @ r=20
-8 lengths (200) @ r=15
-7 lengths (175) @ r=15
-6 lengths (150) @ r=15
-5 lengths (125) @ r=15
-4 lengths (100) @ r=10
-3 lengths (75) @ r=10
-2 lengths (50) @ r=10
-1 length (25)

Cool-down-
150 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
-300 swim
-200 IM kick
-100 IM drill
-8 x 25 swim @ r=10
build

IM Set A-
-1 x 300 IM @ 5:30 or r=45
-4 x 50 swim @ 1:10 or r=20
25 fly/25 back
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:10 or r=20
25 back/25 breast
-1 x 100 IM @ 2:15 or r=30
-4 x 50 swim @ 1:10 or r=15
25 breast/25 free

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

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

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

Warm-up Set-
12 x 50 @ 1:00 or r=10
4 x thru:
-25 10-beat free/25 free
-50 corkscrew (4 strokes free, 5 strokes back)
-25 10-beat back/25 back

Main Set-
2 x thru:
200 is faster than 200 split in 300, 100 is faster than 100 split in 200, 50 is faster than 50 split in 100
-1 x 300 swim @ 5:00 or r=30
-1 x 200 swim @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-1 x 50 swim @ 1:15 or r=30

Speed Set-
12 x 25 @ 30 or r=15
Alternate:
-12.5 easy/12.5 fast
-12.5 fast/12.5 easy

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

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

Stroke Set A-
12 x 25 stroke @ 45 or r=15
Alternate:
-½ length scull/½ length swim
-½ length swim/½ length scull

Stroke Set B-
12 x 50 (25 drill/25 swim) @ 1:10 or r=15
4 x thru:
-2 x 50 stroke
-1 x 50 free

Stroke Set C-
24 x 25 swim @ 40 or r=10-15
8 x thru:
-2 x 25 stroke
-1 x 25 free

Cool-down-
400 pull:  breathe every 3rd stroke

Total = 2500

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

Friday:  Speed

Warm-up-
-400 swim
-4 x 50 @ r=10
25 DPS/25 build

Main Set-
2 x thru:
-1 x 200 swim @ 3:30 or r=30
negative split
-2 x 100 pull @ 1:45 or r=15
moderate effort, breathe 3/5 by 25’s
-4 x 50 swim @ 1:00 or r=15
negative split
-4 x 25 swim @ 45 or r=20
moderate – hard effort
-4 x 25 kick @ 45 or r=15
hard effort
-1 x 100 swim @ 3:00
easy effort

Cool-down-
100 swim

Total = 2500

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

May 15-19, 2017

Workouts for May 8-12, 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-
4 x 50 @ r=10
-25 drill/25 swim

Main Set-
-1 x 600 pull @ 10:00 or r=60
negative split
breathe 3/5/3/3 by 150’s
-2 x 300 swim @ 5:00 or r=30
descend times 1-2
-3 x 200 pull @ 3:20 or r=20
breathe 3/5/3/5 by 50’s
descend times 1-3
-4 x 150 swim @ 2:30 or r=15
negative split each 150

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

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

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

IM Set A-
12 x 75 @ 2:00 or r=15-30
Choose 1 stroke each set of 4 x 75:
-75 kick
-50 kick/25 swim
-25 kick/50 swim
-75 swim
-75 swim
-50 swim/25 kick
-25 swim/50 kick
-75 kick
-75 kick
-50 kick/25 swim
-25 kick/50 swim
-75 swim

IM Set B-
12 x 50 swim @ 1:05 or r=15
-3 x 200 IM order

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
-200 swim
-200 kick
-4 x 50 (25 drill/25 swim) @ r=10
-4 x 25 (25 scull/25 pull) @ r=5
-4 x 25 build @ r=10

Main Set-
-1 x 400 pull @ 7:00 or r=60
moderate pace, breathe every 3rd stroke
-2 x 200 swim @ 3:30 or r=30
negative split, descend times 1-2
-1 x 300 pull @ 5:15 or r=45
moderate pace, breathe every 3rd stroke
-2 x 150 swim @ 2:30 or r=15
negative split, descend times 1-2
-1 x 200 pull @ 3:30 or r=30
moderate pace, breathe 3/5 by 25’s
-2 x 100 swim @ 1:45 or r=15
negative split, descend times 1-2
-1 x 100 pull @ 2:00 or r=30
moderate pace, breathe 3/5 by 25’s
-2 x 50 swim @  1:00 or r=15
negative split, descend times 1-2

Cool-down-
200 choice

Total = 3000

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

Thursday:  Swim Clinic

Topic:  Drag Forces – Part Two (reprinted from May, 2013)

How to minimize drag (continued):

Taper the shape you present to the water. Tapered objects meet less resistance than objects with square corners. Moreover, think of the time/money spent by Lance Armstrong et al. to reduce wind resistance when cycling (and wind resistance is insignificant to the resistance encountered in water).

Tips to taper your shape:

Streamlined push-offs.  Practice pushing off the wall with arms and legs in a tightly streamlined position—like a sharp pencil.  Let yourself sink down as you push off the wall, arms squeezing just behind ears, one hand on top of the other, merging 2 arms into 1, pushing off about 2′ below surface.

Keep it simple and smooth.  Elite swimmers look effortless; there are no extra movements.  Entry and exit are smooth, there is minimal splash, and they are not creating large waves that impede progress.

Tips to promote stroke cleanliness:

Practice “quiet” swimming.  Keep entry and recovery movements soft and smooth.  Your goal is to swim with little splash and no sound.

“…elite athletes do not use significant (sic) higher propulsive forces from their arms and legs.  Rather, they have better whole body streamlining which reduces the drag forces from the water.  Therefore, they can achieve faster swimming velocities using similar propulsion as non-elite athletes” (Cappaert, Pease, and Troup, 1996).

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

Friday:  Speed

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

Warm-up Set-
4 x 75 @ r=15
-25 kick/25 drill/25 swim

Main Set A-
12 x 50 swim @ 1:10 or r=20
Stroke count set, each set is 3 x 50:
#1: relaxed pace, count # of strokes
#2: 200 race pace, maintain same # of strokes
#3: max. speed, maintain same # of strokes

Recovery Set-
400 pull:  breathe 3/5/3/5 by 100’s

Main Set B-
12 x 25 swim @ 45 or r=15
Stroke count set, each set is 3 x 25:
#1: relaxed pace, count # of strokes
#2: 200 race pace, maintain same # of strokes
#3: max. speed, maintain same # of strokes

Cool-down-
4 x (25 scull/25 glide stroke/25 pull)

Total = 2500

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

May 8-12, 2017