Workouts for June 22-26, 2015

***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 400 pull @ 7:00 or r=60
    • breathe 3/5/3/5 by 100’s
  • 4 x 50 kick @ 1:30 or r=20
    • 25 easy/25 fast
  • 2 x 200 swim @ 3:30 or r=30
    • negative split
  • 4 x 100 pull @ 1:45 or r=15
    • descend times 1-4
  • 1 x 200 kick @ 5:00 or r=30
    • negative split
  • 8 x 50 swim @ 55 or r=10
    • descend times 1-4, 5-8
  • 16 x 25 swim @ 35 or r=10
    • descend times 1-4, etc.

• Cool-down-
  • 200:  25 scull/25 swim

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 2 x thru:
    • 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

• Recovery Set-
  • 450 pull:  breathe 3/5/3 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-
  • 400 swim

• Warm-up Set A-
  • 8 x 25 kick @ 45 or r=10

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

• Main Set-
  • 3 x thru:
    • 2 x 100 pull @ 1:45 or r=15
      • moderate effort
    • 4 x 50 @ 1:00 or r=10
      • 25 10-beat free/25 free
    • 1 x 200 swim @ 3:30 or r=30
      • descend times 1-3

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

• Cool-down-
  • 100 choice

Total = 3000

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

Thursday:  Stroke

• Warm-up-
  • 400 swim

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

• Warm-up Set B-
  • 8 x 50 @ 1:05 or r=15
    • Alternate:
      • 25 stroke drill/25 stroke
      • 25 free drill/25 free

• Main Set-
  • 2 x thru:
    • 1 x 300 swim @ 5:15 or r=45
      • all free
    • 1 x 200 swim @ 3:45 or r=30
      • 50 stroke/50 free/50 stroke/50 free
    • 1 x 100 swim @ 2:00 or r=20
      • 50 stroke/50 free
    • 1 x 50 swim @ 1:15 or r=30
      • 25 stroke/25 free

• Cool-down-
  • 200:  25 kick/25 swim

Total = 2500

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

Friday:  Speed

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 10 x 25 @ 45 or r=15
    • 25 drill/25 build

• Main Set-
  • 2 x 150 swim @ 3:00 or r=60
    • 90% 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
    • 90% effort
  • 1 x 200 swim @ 4:30 or r=60
    • ½ speed (recovery pace)

• Cool-down-
  • 10 x 25 swim @ 45 or r=15
    • ascend pace

Total = 2500

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

June 22-26, 2015

Workouts for June 15-19, 2015

***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 (25 drill/25 swim) @ r=10
  • 8 x 25 pull @ r=5

• Main Set-
  • Increase speed as swims get shorter:
    • 1 x 400 freestyle @ 6:30 or r=30
      • 2 x 200 freestyle @ 3:20 or r=20
        • 4 x 100 freestyle @ 1:45 or r=15
          • 8 x 50 freestyle @ 55 or r=10

• Drill Set-
  • 20 x 25 @ 40 or r=15
    • 25 drill/25 swim
    • 2 x thru the following drills:
      • 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
  • 4 x 25 swim @ r=10
    • build each 25

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

• Stroke Set A-
  • 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 3/4/5/choice by 100’s

• Stroke Set B-
  • 12 x 50 swim @ 1:10 or r=20
    • 4 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-
  • 300 swim
  • 6 x 50 @ r=10
    • 25 drill/25 swim

• Main Set-
  • 3 x through:
    • 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 @ 1:10 or r=20
    • fast in and out of turns!
    • fast finish!

• Cool-down-
  • 300 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

• Stroke 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 @ 50 or r=20
    • 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

• Speed Set A-
  • 3 x 150 free @ 3:00 or r=45
    • last 50 fast
    • middle 50 fast
    • first 50 fast
  • 6 x 50 stroke @ 1:15 or r=20
    • descend times 1-3, 4-6
  • 3 x 150 free @ 3:00 or r=45
    • first 50 fast
    • middle 50 fast
    • last 50 fast

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

• Cool-down-
  • 200 swim

Total = 2500

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

June 15-19, 2015

Workouts for June 8-12, 2015

***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-
  • 1 x 600 pull @ 9:40 or r=40
    • 4 x 150 swim @ 2:40 or r=20
      • 1 x 400 pull @ 6:30 or r=30
        • 4 x 100 swim @ 1:45 or r=15
          • 1 x 200 pull @ 3:20 or r=20
            • 4 x 50 swim @ 55 or r=10

• 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 through:
    • 4 x 25 swim @ 45 or r=15
      • 100 IM order
    • 100 IM @ 2:15 or r=30

• Kick Set A-
  • 300 kick

• Kick Set B-
  • 12 x 25 kick @ 45 or r=10
    • 3 of each stroke

• Cool-down-
  • 100 swim or pull

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 12 x 25 @ 45 or r=15
    • 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 @ 45 or r=15
    • 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-
  • 4 x 25 “stroke” drill @ 45 or r=15
  • 1 x 50 swim @ 60 or r=10
    • 25 “stroke”/25 free
  • 4 x 25 “stroke” drill @ 45 or r=15
  • 1 x 100 swim @ 2:00 or r=20
    • 50 “stroke”/50 free
  • 4 x 25 “stroke” drill @ 45 or r=15
  • 1 x 150 swim @ 3:00 or r=30
    • 75 “stroke”/75 free
  • 4 x 25 “stroke” drill @ 45 or r=15
  • 1 x 200 swim @ 4:00 or r=40
    • 100 “stroke”/100 free

• Turns Set-
  • 8 x 25 swim from mid-pool @ 45

• Cool-down-
  • 200 choice

Total = 2500

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

Friday:  Speed

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

• Warm-up Set-
  • 6 x 50 @ 1:00 or r=10
    • 25 drill/25 build

• Speed Set A-
  • 12 x 25 swim @ 45 or r=15
    • 3 x through:
      • 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 through:
      • 25 easy/25 fast
      • 25 fast/25 easy
      • 50 easy
      • 50 fast

• Recovery Set-
  • 400 pull
  • 4 x 50 pull @ r=10

• Cool-down-
  • 100 swim

Total = 2500

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

June 8-12, 2015

Workouts for May 25-29, 2015

***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 through:
    • 2 x 25 kick @ r=10
    • 2 x 50 (25 drill/25 swim) @ r=10
    • 2 x 75 (25 scull with kick/25 drill/25 swim) @ r=20

• Main Set-
  • 3 x 500 @ r=45
    • descend times 1-3
      • #1:  pull with buoy and band
      • #2:  pull with buoy
      • #3:  swim

• Cool-down-
  • 100 easy

Total = 3000

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

Tuesday:  Stroke

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

• Pull Set-
  • 400 pull:  breathe 3/4/5/3 by 100’s

• Drill Set-
  • 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

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

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=10
                • all fast

• Cool-down-
  • 200 choice

Total = 3000

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

Thursday:  IM

• Warm-up-
  • 400 swim
  • 100 kick:  backstroke
  • 100 drill:  IM

• Warm-up Set-
  • 2 x 300 pull @ 4:45 or r=15
    • breathe 3/5/3 by 100’s

• Main Set-
  • 8 x 75 swim @ 1:30 or r=20
    • 2 x through:
      • 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
    • 1/2 length fast underwater dolphin kick/1/2 length easy swim

• Cool-down-
  • 200 choice

Total = 2500

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

Friday:  Speed

• Warm-up-
  • 400 swim
  • 200 kick
  • 2 x 75 (25 kick/25 drill/25 swim) @ r=15
  • 100 (25 scull with free kick/25 swim)

• Speed Set A-
  • 1 x 150 swim (somewhat hard) @ 2:30 or r=20

• Recovery Set-
  • 300 easy swim

• Speed Set B-
  • 2 x 75 fast @ 1:30 or r=30

• Recovery Set-
  • 300 easy swim

• Speed Set C-
  • 2 x 50 fast @ 60 or r=20

• Recovery Set-
  • 300 easy swim

• Speed Set D-
  • 2 x 25 fast @ 40 or r=20

• Cool-down-
  • 300 easy swim

Total = 2500

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

May 25-29, 2015

Workouts for May 11-15, 2015

***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
  • 100 drill

• Pull Set-
  • 8 x 50 pull @ 55 or r=10
    • breathe 5/3 on odd 50’s
    • breathe 3/5 on even 50’s

• Main Set-
  • 20 seconds rest between swims; keep heart rate at 120-140 BPM:
    • 25
      • 50
        • 100
          • 200
            • 400
          • 200
        • 100
      • 50
    • 25

• Kick Set-
  • 8 x 25 kick @ 45 or r=10
    • descend times 1-4, 5-8

• Speed Set-
  • 8 x 50 @ 1:00 or r=15
    • negative split

• Cool-down-
  • 150 easy swim

Total = 3000

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

Tuesday:  Stroke

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

• Warm-up Set-
  • 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 through:
  • 1 x 50 drill @ 1:15 or r=20
    • stroke
    • round 1=fly, round 2=back, round 3=breast
  • 1 x 100 @ 2:15 or r=30
    • 25 stroke/25 free
    • round 1=fly, round 2=back, round 3=breast
  • 1 x 200 pull @ 3:30 or r=30
    • breathe 3/5/3/5 by 50’s
  • 1 x 100 @ 2:15 or r=30
    • 50 stroke/50 free
    • round 1=fly, round 2=back, round 3=breast
  • 1 x 50 @ 1:15 or r=20
    • stroke
    • round 1=fly, round 2=back, round 3=breast

• Cool-down-
  • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 600 choice

• Main Set-
  • 1 x 400 pull @ 6:30 or r=30
    • breathe 3/5/3/5 by 100’s
  • 4 x 25 swim @ 40 or r=15
    • faster-than-normal tempo
  • 2 x 200 pull @ 3:20 or r=20
    • breathe 3/5/3/5 by 50’s
  • 4 x 25 swim @ 40 or r=15
    • faster-than-normal tempo
  • 4 x 100 pull @ 1:45 or r=15
    • breathe 3/5/3/5 by 25’s
  • 4 x 25 swim @ 40 or r=15
    • faster-than-normal tempo
  • 8 x 50 pull @ 55 or r=10
    • breathe 3/5 by 25’s
  • 4 x 25 swim @ 40 or r=15
    • faster-than-normal tempo

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

• Cool-down-
  • 200 swim

Total = 3000

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

Thursday:  IM

• Warm-up-
  • 300 swim

• Warm-up Set-
  • 12 x 25 @ 45 or r=15
    • 25 stroke kick/25 stroke swim

• Main Set-
  • 1 x 100 pull @ 1:45 or r=15
    • breathe 3/5 by 25’s
  • 4 x 50 swim @ 1:10 or r=20
    • 25 breast/25 free
  • 1 x 200 pull @ 3:30 or r=30
    • breathe 3/5/3/5 by 50’s
  • 4 x 50 swim @ 1:10 or r=20
    • 25 back/25 breast
  • 1 x 300 pull @ 5:15 or r=45
    • breathe 3/5/3 by 100’s
  • 4 x 50 swim @ 1:10 or r=20
    • 25 fly/25 back
  • 1 x 400 pull @ 7:00 or r=60
    • breathe 3/5/3/5 by 100’s
  • 4 x 50 swim @ 1:10 or r=20
    • choice of strokes

• Cool-down-
  • 100 swim

Total = 2500

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

Friday:  Speed

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

• Main Set-
  • 3 x through:
    • 2 x 25 kick @ 45 or r=10
      • fast feet!
    • 3 x 50 @ 1:15 or r=20
      • 25 drill/25 swim
    • 4 x 75 swim @ 1:45 or r=30
      • build each 75 to race pace

• The Details-
  • 4 x BTF’s:
    • B=breakout with 3 strokes fast
      • ~20 seconds rest
    • T=fast turn
      • ~20 seconds rest
    • F=fast finish
      • ~40 seconds rest

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

Total = 2500

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

May 11-15, 2015

Workouts for April 20-24, 2015

***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 @ 7:00 or r=60
    • 4 x 100 swim @ 1:45 or r=15
      • 1 x 300 pull @ 5:15 or r=45
        • 4 x 75 swim @ 1:30 or r=15
          • 1 x 200 pull @ 3:30 or r=30
            • 4 x 50 swim @ 55 or r=10
              • 1 x 100 pull @ 1:45 or r=15
                • 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 through:
    • 4 x 25 fly kick @ 45 or r=10
      • (1st 12.5 underwater)
    • 2 x 50 kick @ 1:30 or r=15
      • choice of stroke

• Main Set-
  • 2 x through:
    • 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 “long & strong”/25 back “fast”
      • #2:  50 back “long & strong”/25 breast “fast”
      • #3:  50 breast “long & strong”/25 free “fast”
      • #4:  50 free “long & strong”/25 fly “fast”
    • extra 30 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

• Stroke Set A-
  • Stroke #1 (choose one stroke):
    • 1 x 400 @ 8:00 or r=60
      • alternate:  50 stroke #1 drill/50 free
    • 4 x 50 kick @ 1:30 or r=10
      • stroke #1
    • 4 x 25 swim @ 40 or r=10
      • stroke #1

• Stroke Set B-
  • Stroke #2 (choose another stroke):
    • 1 x 400 @ 8:00 or r=60
      • alternate:  50 stroke #2 drill/50 free
    • 4 x 50 kick @ 1:30 or r=10
      • stroke #2
    • 4 x 25 swim @ 40 or r=10
      • stroke #2

• 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 (continuous):
    • 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

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

April 20-24, 2015