Workouts for October 3-7, 2016

***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:
2 x 500 pull @ 7:45 or r=15
-descend times 1-2
4 x 250 swim @ 4:15 or r=15-30
-descend times 1-4

Pace Set-
10 x 50 swim @ 1:00 or r=15
-2 x 50 DPS
-2 x 50 build
-2 x 50 DPS
-2 x 50 build
-2 x 50 DPS

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

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

Drill Set-
12 x 50 drill @ 1:10 or r=10
-4 x 50 fly
-4 x 50 back
-4 x 50 breast

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

Pull Set-
450 pull:  breathe 150 every 3rd, 150 every 5th, 150 every 3rd

IM Set B-
6 x 50 swim @ 1:05 or r=15
2 x through:
-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-
400 swim

Pull Set A-
8 x 100 pull @ 1:40 or r=10
-breathe 5/3 by 50’s
-negative split each 100

Pace Set A-
8 x 50 swim @ 55 or r=10
-negative split

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

Pull Set B-
400 pull:  breathe 3/5/7/3 by 100’s

Pace Set C-
8 x 50 swim @ 55 or r=10
-descend times 1-4, 5-8

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 choice

Warm-up Set-
8 x 50 pull @ 1:10 or r=10
-25 breast/25 free

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

Main Set-
1 x 300 swim @ 5:30 or r=30
-100 stroke/200 free
2 x 150 swim @ 3:00 or r=20
-50 free/50 stroke/50 free
-50 stroke/50 free/50 stroke
3 x 100 @ 2:10 or r=20
-50 stroke kick/50 stroke swim
-50 free kick/50 free swim
-50 stroke kick/50 stroke swim
6 x 50 @ 1:10 or r=10
-25 stroke drill/25 stroke swim

Cool-down-
200 choice

Total = 2500

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

Friday:  Speed

Warm-up-
-400 swim
-8 x 25 (25 scull/25 pull) @ r=5

Main Set-
2 x through:
-2 x 25 kick @ 45 or r=10
-2 x 25 drill @ 45 or r=15
-2 x 50 swim @ 1:00 or r=15
negative split
-1 x 200 pull 3:30 or r=30
breathe 3/5/3/5 by 50’s
-4 x 75 swim @ 1:30 or r=15
descend times 1-4
-extra 30 seconds rest

Speed Set-
4 x 50 “cat and mouse”
-think of a mountain stage in the Tour de France, 3 riders are way out in front and are on the steepest part of the climb, they have almost stopped riding and are waiting for someone to make a move
-ideally there are at least 4 swimmers, one of you is “mouse,” the rest of you are “cats”
-mouse sets the pace for the 50; swim slow so that everyone can stay in a line
-cats are not allowed to be ahead of mouse (until mouse begins sprinting)
-at some point during the 50 mouse sprints for home
-when mouse begins sprinting cats sprint too; it’s a race for home!

Cool-down-
300 choice

Total = 2500

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

October-3-7, 2016

Workouts for September 26-30, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
10 x 50 pull @ 55 or r=10
-breathe (3/4/5/6/7) x 2 by 50’s

Pace Set A-
2 x 500 swim @ 8:00 or r=30
25 easy/25 faster (somewhat hard)/50 easy/50 faster (somewhat hard)/75 easy/75 faster (somewhat hard)/100 easy/100 faster (somewhat hard)

Pace Set B-
4 x 250 swim @ 4:00 or r=20
50 easy/50 faster (somewhat hard)/50 easy/50 faster (somewhat hard)/25 easy/25 faster (somewhat hard)

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
500 choice

Warm-up Set-
8 x 50 pull @ 1:05 or r=10
-25 stroke/25 free

Stroke Set A-
4 x through (1 round each stroke):
-4 x 25 swim @ 40 or r=10
-1 x 100 swim @ 2:15 or r=30

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

Stroke Set B-
4 x through (1 round each stroke):
-2 x 25 swim @ 40 or r=10
-1 x 50 swim @ 1:15 or r=20

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

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

Pace Set A-
4 x 200 swim @ 3:20 or r=20
-#1:  push 4th 50
-#2:  push 3rd 50
-#3:  push 2nd 50
-#4:  push 1st 50

Recovery Set-
8 x 50 @ r=10
-alt. 50 kick, 50 swim

Pace Set B-
4 x 100 swim @ 1:45 or r=15
-#1:  push 4th 25
-#2:  push 3rd 25
-#3:  push 2nd 25
-#4:  push 1st 25

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

Cool-down-
100 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
300 kick
200 pull

Warm-up Set-
6 x 50 @ 1:05 or r=15
-25 drill/25 build

Main Set-
4 x through (choose one stroke per round):
-1 x 75 swim @ 1:45 or r=30
-2 x 50 swim @ 1:15 or r=20
-4 x 25 swim @ 45 or r=15

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

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
3 x through:
-2 x 50 (25 drill/25 swim) @ 1:00 or r=10
-4 x 25 (25 drill/25 swim) @ 40 or r=10

Main Set-
-4 x 75 swim @ 1:40 or r=20-30
1st 2 x 75 build
2nd 2 x 75 fast!
-200 easy
-4 x 50 swim @ 1:30 or r=50
all fast!
-200 easy
-4 x 25 swim @ 1:00 or r=40
all fast!
-200 easy

Cool-down-
4 x 25 @ r=5
-25 scull/25 pull

Total = 2500

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

September-26-30, 2016

Workouts for September 19-23, 2016

***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

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

Kick Set-
200 kick:  moderate effort

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

Cool-down-
16 x 25 swim @ 35 or r=10
-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 swim @ 1:00 or r=15
-#1 50 free, #2 25 free/25 fly

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 swim @ 5:00 or r=30
-freestyle, even split
2 x 50 best stroke @ 1:10 or r=20
-25 build/25 DPS
1 x 300 swim @ 5:00 or r=30
-freestyle, negative split by 2 seconds
2 x 50 2nd best stroke @ 1:10 or r=20
-25 build/25 DPS
1 x 300 swim @ 5:00 or r=30
-freestyle, negative split by 4 seconds
2 x 50 best stroke @ 1:10 or r=20
-25 build/25 DPS
1 x 300 swim @ 5:00 or r=30
-freestyle, negative split by 6 seconds
2 x 50 2nd best stroke @ 1:10 or r=20
-25 build/25 DPS
1 x 300 swim
-freestyle, negative split by 8 seconds

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
Alternate:
25 “short axis” stroke, 25 “long axis” stroke

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

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

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

Stroke Set C-
10 x 25 swim @ 40 or r=10
Alternate:
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
-odd 50’s:  25 DPS/25 build
-even 50’s:  25 max speed/25 DPS
1 x 200 easy @ 5:00
8 x 50 swim @ 1:05 or r=20
-odd 50’s:  25 max speed/25 DPS
-even 50’s:  25 DPS/25 max speed
1 x 200 easy @ 5:00
4 x 50 swim @ 1:00 or r=15
-odd 50’s:  25 DPS/25 max speed
-even 50’s:  25 max speed/25 DPS

Cool-down-
100 choice

Total = 2500

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

September-19-23, 2016

Workouts for September 5-9, 2016, 2016

***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 through:
-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
-IM order

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 @ 40 or r=10
-100 IM order

Cool-down-
200 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
600 choice

Pace Set-
3 x through:
-1 x 250 pull @ 4:00 or r=15
moderate effort
breathe 3/5/3/5/3 by 50’s
-1 x 200 swim @ 3:30 or r=30
50 moderate/50 build/50 hard/50 DPS
-1 x 150 pull @ 2:30 or r=15
moderate effort
breathe 3/5/3 by 50’s
-1 x 100 swim @ 2:00 or r=30
50 build/50 hard
-1 x 50 swim @ 1:00 or r=15
25 build/25 hard

Cool-down-
150 choice

Total = 3000

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

Thursday:  Stroke

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

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-
12 x 25 drill @ 45 or r=10
-3 each stroke

Swim Set-
12 x 50 swim @ 1:30 or r=30
-choose 1 stroke for each set of 4 x 50
-best possible average for each set of 4 x 50

Drill Set B-
12 x 25 drill @ 45 or r=10
-3 each stroke

Cool-down-
100 swim

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
200 kick
200 drill

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 @ 40 or r=20
-25 build/25 fast

Recovery-
200 swim

Speed Set C-
10 x 25 swim @ 40 or r=20
-25 build/25 fast

Cool-down-
200 choice

Total = 2500

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

September 5-9, 2016

Workouts for August 29-September 2, 2016

***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 free kick @ r=5

Main Set-
3 x through:
1 x 400 pull @ 6:30 or r=30
-breathe 3/5/3/5 by 100’s
-descend times 1-3 (over 3 rounds)
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
-descend times 1-5
-easy 25 at end of set

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

IM Set C-
5 x 75 swim @ 1:40 or r=20
-25 breast/25 free/25 breast
-descend times 1-5
-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
-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 kick @ 5:00 or r=30
25 easy/25 fast
-8 x 50 swim @ 55 or r=10
2 x (2 x 50 DPS/2 x 50 build)

Turns Set-
8 x 25 free (from center of pool) @ 45 or r=15-20
-flip turns practice!

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
500 choice

Pull Set A-
400 pull:
-breathe every 3rd stroke
-negative split

Stroke Set A-
4 x 50 swim @ 1:10 or r=20
-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-
8 x 50 swim @ 1:00 or r=10
-negative split
-choice of strokes

Cool-down-
200 choice

Total = 2500

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

Friday:  Speed

Warm-up-
-200 swim
-200 IM kick
-200 pull
-200 IM drill
-8 x 25 (25 scull/25 pull) @ r=5

Warm-up Set-
12 x 25 swim @ 45 or r=15
4 x thru:
-25 DPS
-25 build
-25 fast breakout, easy to wall

Main Set-
Tempo gets faster, effort increases with each set:
-2 x 150 swim @ 3:15 or r=45
-4 x 75 swim @ 1:45 or r=30
-12 x 25 swim @ 40 or r=10

Cool-down Set-
-8 x 25 @ r=5
25 scull/25 pull
-100 choice

Total = 2500

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

August 29-September 2, 2016

Workouts for August 22-26, 2016

***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-
3 x 300 pull @ 5:00 or r=30
-descend times 1-3
3 x 200 swim @ 3:15 or r=15
-descend times 1-3
3 x 150 pull @ 2:30 or r=15
-descend times 1-3
3 x 100 swim @ 1:45 or r=15
-descend times 1-3
3 x 50 swim @ 55 or r=10
-descend times 1-3

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
300 swim

Warm-up Set A-
6 x 50 @ r=15
-25 kick/25 drill

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

IM Set A-
4 x 250 swim @ 5:00 or r=30
-25 fly/50 back/75 breast/100 free

IM Set B-
4 x 125 swim @ 2:30 or r=20
-50 fly/25 back/25 breast/25 free
-25 fly/50 back/25 breast/25 free
-25 fly/25 back/50 breast/25 free
-25 fly/25 back/25 breast/50 free

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

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

Main Set-
-8 x 100 swim @ 1:50 or r=20
odd 100’s:  moderate effort, DPS
even 100’s:  descend times 2-4-6-8
-8 x 75 swim @ 1:20 or r=15
odd 75’s:  moderate effort, DPS
even 75’s:  descend times 2-4-6-8
-8 x 50 swim @ 1:00 or r=15
odd 50’s:  moderate effort, DPS
even 50’s:  descend times 2-4-6-8
-8 x 25 swim @ 30 or r=5-10
odd 25’s moderate effort, DPS
even 25’s:  descend times 2-4-6-8

Cool-down-
200 choice

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
100 kick
200 pull

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

Main Set-
3 x through:
-4 x 25 kick @ 45 or r=15
round 1 = fly
round 2 = back
round 3 = breast
-4 x 50 @ 1:10 or r=15
(25 drill/25 swim)
round 1 = fly
round 2 = back
round 3 = breast
-2 x 100 swim @ 2:00 or r=20
(50 “stroke”/50 free)
round 1 “stroke” = fly
round 2 “stroke” = back
round 3 “stroke” = breast

Cool-down-
1 x 300 pull:  breathe every 3rd stroke

Total = 2500

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

Friday:  Speed

Warm-up-
400 choice

Warm-up Set-
12 x 25 @ r=10
3 x through:
-2 x 25 kick
-2 x 25 swim (build)

Main Set-
-5 x 50 swim @ 50 or r=5
swim hard enough to make interval
-1 x 50 swim (fast!) @ 50 or r=10
-4 x 50 swim @ 55 or r=5
swim hard enough to make interval
-2 x 50 swim (fast!) @ 55 or r=15
-3 x 50 swim @ 1:00 or r=5-10
swim hard enough to make interval
-3 x 50 swim (fast!) @ 1:00 or r=15-20
-2 x 50 swim @ 1:05 or r=10
swim hard enough to make interval
-4 x 50 swim (fast!) @ 1:05 or r=20-25
-1 x 50 swim @ 1:10 or r=10
swim hard enough to make interval
-5 x 50 swim (fast!) @ 1:10 or r=25-30

Cool-down-
12 x 25 (25 scull with free kick/25 swim) @ r=5

Total = 2500

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

August 22-26, 2016

Workouts for August 15-19, 2016

***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-
-600 pull @ 9:30 or r=30
breathe 3/5/3/5 by 150’s
-4 x 150 swim @ 2:30 or r=15
descend times 1-4
-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
-200 pull @ 3:30 or r=30
breathe 3/5/3/5 by 50’s
-4 x 50 swim @ 50 or r=5
descend times 1-4

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim

Warm-up Set-
12 x 25 @ r=10
-25 kick/25 drill/25 swim
-IM order

IM Set A-
8 x 100 swim @ 2:10 or r=20
Alternate:
-25 fly/75 back
-25 breast/75 free

IM Set B-
4 x 200 @ 4:10 or r=30
-25 fly/50 back/25 breast/50 free/50 kick

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

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

Warm-up Set B-
8 x 25 drill @ r=10
-25 “10-beat” free/25 “catch-up” free

Main Set-
2 x through:
-1 x 250 swim @ 4:10 or r=25
-1 x 200 swim @ 3:20 or r=20
-1 x 150 swim @ 2:30 or r=15
-1 x 100 swim @ 1:40 or r=10
-1 x 50 swim @ 55 or r=10

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

Cool-down-
200 choice

Total = 3000

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

Thursday:  Short-Axis Strokes (i.e., fly and breast)

Warm-up-
300 swim
200 kick
200 pull

Kick Set-
8 x 50 kick @ 1:30 or r=15
-short-axis strokes
-negative split

Drill Set-
8 x 25 drill @ 45 or r=10
-25 fly/25 breast

Stroke Set A-
8 x 50 @ 1:10 or r=20
-25 drill/25 swim
-alternate:  50 fly, 50 breast

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

Stroke Set B-
8 x 25 swim @ 40 or r=15
-25 fly/25 breast

Cool-down-
200 choice

Total = 2500

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

Friday:  Speed

Warm-up-
300 swim
200 kick

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

Main Set-
-4 x 100 swim @ 2:00 or r=20-30
75 easy/25 fast
-400 easy:  swim or pull @ r=60
-6 x 50 swim @ 1:00 or r=10-15
25 easy/25 fast
-300 easy:  swim or pull @ r=60
-8 x 25 swim @ 30 or r=10
12.5 easy/12.5 fast

Cool-down-
200 easy:  swim or pull

Total = 2500

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

August 15-19, 2016

Workouts for August 8-12, 2016

***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 through:
-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 pull

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

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

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 through:
-2 x 125 swim @  2:00 or r=10
moderate effort
-2 x 100 swim @  1:40 or r=10
moderate-strong effort
-2 x 75 swim @  1:20 or r=10
strong effort
-2 x 50 swim @ 1:00 or r=15
strong effort
-2 x 25 swim @ 40 or r=10
strong effort
-extra 60 seconds between rounds

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 through (keep same stroke within a round):
-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

Race Pace 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

Main Set-
8 x through:
-1 x 25 fast @ 30 or r=10
-1 x 50 easy @ 1:15 or r=30

Recovery Set-
300 pull:  breathe every 3rd stroke

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

Cool-down-
300 choice

Total = 2500

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

August 8-12, 2016

Workouts for August 1-5, 2016

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

Monday:  Distance Freestyle/Pace

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

Warm-up Set-
4 x 50 @ 1:00 or r=10
-25 10-beat free/25 swim
4 x 50 @ 1:00 or r=10
-25 human stroke (long dog)/25 swim
4 x 50 @ 1:00 or r=10
-25 catch-up free/25 swim

Main Set-
The Davis Mile, broken 1650
Subtract 2 ½ minutes for total time:
-275 swim (11 lengths) @ 20 seconds rest
-250 swim (10 lengths) @ 20 seconds rest
-225 swim (9 lengths) @ 20 seconds rest
-200 swim (8 lengths) @ 15 seconds rest
-175 swim (7 lengths) @ 15 seconds rest
-150 swim (6 lengths) @ 15 seconds rest
-125 swim (5 lengths) @ 15 seconds rest
-100 swim (4 lengths) @ 10 seconds rest
-75 swim (3 lengths) @ 10 seconds rest
-50 swim (2 lengths) @ 10 seconds rest
-25 swim (1 length)

Cool-down-
150 choice

Total = 3000

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

Tuesday:  IM

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

Main Set-
2 x through:
4 x 25 fly @ 40 or r=10
-25 drill/25 swim
2 x 100 swim @ 2:15 or r=30
-25 fly/75 free
4 x 25 back @ 40 or r=10
-25 drill/25 swim
2 x 100 swim @ 2:15 or r=30
-25 free/25 back/50 free
4 x 25 breast @ 40 or r=10
-25 drill/25 swim
2 x 100 swim @ 2:15 or r=30
-50 free/25 breast/25 free

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
2 x 100 (25 drill/25 swim) @ r=15
4 x 50 kick @ r=10
8 x 25 (25 scull/25 pull) @ r=5

Main Set-
1 x 300 pull @ 5:00 or r=30
-moderate pace, breathe every 3rd stroke
2 x 150 swim @ 2:35 or r=20
-negative split each 150
4 x 75 swim @ 1:25 or r=15
-descend times 1-4
6 x 50 swim @ 1:00 or r=15
-descend times 1-3, 4-6
4 x 75 swim @ 1:25 or r=15
-descend times 1-4
2 x 150 swim @ 2:35 or r=20
-negative split each 150
1 x 300 pull @ 5:00 or r=30
-moderate pace, breathe every 3rd stroke

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 75 pull @ 1:20 or r=10
-breathe 3/5/3 by 25’s

Main Set-
-12 x 25 “stroke” @ 45 or r=15
-1 x 200 (25 drill/25 swim) @ 4:00 or r=20
mix of strokes
-8 x 25 “stroke” @ 40 or r=10
-1 x 200 (25 drill/25 swim) @ 4:00 or r=20
mix of strokes
-4 x 25 “stroke” @ 35 or r=5
-1 x 200 (25 drill/25 swim)
mix of strokes

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ r=10
-25 kick/25 swim
-25 drill/25 swim

Main Set-
3 x through:
-4 x 50 swim @ r=10
#1=25 easy/25 fast
#2=25 fast/25 easy
#3=50 easy
#4=50 fast (90%)
-2 x 50 swim (fast, 95%) @ r=30
-1 x 100 swim (build) @ r=10
-1 x 50 swim (easy) @ r=60

Cool-down-
150 choice

Total = 2500

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

August 1-5, 2016

Workouts for July 25-29, 2016

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
100 choice

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

Main Set-
2nd repeat faster than 1st repeat:
-2 x 500 swim or pull @ 8:00 or r=30
-2 x 400 swim or pull @ 6:30 or r=30
-2 x 300 swim or pull @ 4:45 or r=15

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim

Pull Set-
10 x 50 pull @ 1:10 or r=15
-25 breast/25 free

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

Swim Set-
10 x 100 IM @ 2:20 or r=30
Odd 100’s:
-choose one stroke to drop and one stroke to double-up
Even 100’s:
-100 IM

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim
8 x 50 (25 kick/25 swim) @ r=10

Main Set-
Swim as one continuous set:
4 x 100 pull @ 1:45 or r=15
-breathe 3/5/5/5 by 25’s
1 x 200 swim @ 3:30 or r=30
-moderate pace
3 x 100 pull @ 1:40 or r=10
-breathe 3/5/3/5 by 25’s
1 x 200 swim @ 3:30 or r=30
-faster than previous 200
2 x 100 pull @ 1:35 or r=5
-breathe 3/5/3/3 by 25’s
1 x 200 swim @ 3:30 or r=30
-faster than previous 200
1 x 100 pull @ 1:30 or r=5
-breathe every 3rd stroke

Race Pace Set-
8 x 50 swim @ 1:05 or r=20
4 x thru:
-25 easy/25 fast
-25 fast/25 easy

Cool-down-
8 x 25 (25 scull/25 pull) @ r=5

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 choice

Main Set-
1 x 400 pull @ 6:45 or r=45
-breathe 3/5/3/5 by 100’s
16 x 25 kick @ 45 or r=15
Alternate:
-2 x 25 stroke
-2 x 25 free
2 x 200 swim @ 4:00 or r=30
-50 stroke/50 free/50 stroke/50 free
8 x 50 kick @ 1:30 or r=20
Alternate:
-2 x 50 stroke
-2 x 50 free
4 x 100 pull @ 2:00 or r=20
-50 stroke/50 free

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
200 choice

Warm-up Set-
20 x 25 @ r=15
-25 kick/25 drill

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

Recovery-
200 swim “DPS”

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

Recovery-
200 swim “DPS”

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

Cool-down-
200 choice

Total = 2500

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

July 25-29, 2016