Workouts for April 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 kick
200 pull

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

Main Set-
100 @ 1:45 or r=15
200 @ 3:15 or r=15
400 @ 6:30 or r=30
800 @ 13:00 or r=60
400 @ 6:30 or r=30
200 @ 3:15 or r=15
100 @ 1:45 or r=15

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

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

Main Set-
8 x 25 breast @ 40 or r=10
-25 drill/25 swim
4 x 100 @ 2:00 or r=20
-50 free/25 breast/25 free
8 x 25 back @ 40 or r=10
-25 drill/25 swim
4 x 100 @ 2:00 or r=20
-25 free/25 back/25 breast/25 free
8 x 25 fly @ 40 or r=10
-25 drill/25 swim
4 x 100 IM @ 2:10 or r=20

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Sets-
8 x 25 kick @ 45 or r=10
-25 build kick/25 fast kick

8 x 25 swim @ 30 or r=10
-DPS

Main Set-
3 x through:
2 x 100 pull @ 1:40 or r=10
-breathe 3/5/3/5 by 25’s
4 x 50 swim @ 60 or r=10
-negative split
1 x 200 swim @ 3:40 or r=40
-build speed

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

Total = 3000

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

Thursday:  Stroke

Warm-up-
300 swim
3 x 100 @ r=15
-25 drill/25 swim
6 x 50 @ r=15
-25 drill/25 swim

Main Set-
Choose one stroke:
4 x 75 swim @ 1:45 or r=30
extra 30 seconds rest
4 x 50 swim @ 1:00 or r=15
extra 30 seconds rest
4 x 25 swim @ 30 or r=5
extra 30 seconds rest
8 x 50 kick @ 1:15 or r=15

Cool-down-
300 pull:  breathe 3/5/3 by 100’s
3 x 100 pull @ r=15
-ascend pace

Total = 2500

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

Friday:  Speed

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

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

Main Set-
12 x 50 swim @ 1:00 or r=15
-every 3rd 50 fast!
100 easy
8 x 50 swim @ 1:15 or r=30
-every 2nd 50 fast!
100 easy
4 x 50 swim @ 1:30 or r=45
-all 50’s fast!

Cool-down-
200 choice

Total = 2500

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

April 25-29, 2016

Workouts for April 18-22, 2016

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

MONDAY:  Distance Freestyle/Pace

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

Main Set-
4 x thru:
-1 x 300 pull @ 5:00 or r=30
(breathe 3/5/3 by 100’s, moderate effort)
-1 x 150 freestyle @ 2:30 or r=15
(descend times 1-4)
-extra 30 seconds between rounds

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

Cool-down-
200 choice

Total = 3000

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

TUESDAY:  IM

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

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

Main Set A-
12 x 75 @ 2:00 or r=30
3 x thru:
-75 kick:  all fly
-75:  50 back kick/25 breast swim
-75:  25 back swim/50 breast kick
-75 swim:  25 back/25 breast/25 free

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

Cool-down-
100 swim

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

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

Warm-up Set-
12 x 50 @ 1:10 or r=15
-25 10-beat back/25 back
-50 corkscrew (4 strokes free, 5 strokes back)
-25 10-beat free/25 free

Main Set-
2 x thru:
Goal:  200 faster than 200 split of 300, 100 faster than 100 split of 200, 50 faster than 50 split of 100
-1 x 300 swim @ 5:00 or r=30
-1 x 200 swim @ 3:30 or r=30
-1 x 100 swim @ 1:45 or r=15
-1 x 50 swim @ 1:30 or r=50

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

Cool-down-
100 choice

Total = 3000

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

THURSDAY:  Breaststroke

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

Kick Set-
4 x 50 kick @ 1:20 or r=15
-25 easy/25 fast

Main Set-
3 x thru:
-4 x 25 @ 45 or r=15
(cobra drill with fins:  free kick with breaststroke arms)
-4 x 50 @ 1:15 or r=15
(25 breast drill/25 breast swim)
-1 x 300 pull @ 5:00 or r=30
(breathe every 3rd stroke)

Cool-down-
100 swim

Total = 2500

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

FRIDAY:  Speed

Warm-up-
400 choice

Warm-up Set A-
6 x 75 pull @ 1:30 or r=15
-breathe 3/5/3 by 25’s

Warm-up Set B-
-8 x 25 swim (build) @ 40 or r=15
-1 x 100 swim (easy) @ 2:00 or r=20
-4 x 25 swim (build) @ 35 or r=10
-1 x 100 swim (easy) @ 2:00 or r=20
-2 x 25 swim (build) @ 30 or r=5

Main Set-
3 x 3 x 100 swim @ 2:15 or r=30-45
**extra 60 seconds rest between rounds**
-round 1:  goal is best time + 20 sec’s
-round 2:  goal is best time + 15 sec’s
-round 3:  goal is best time + 10 sec’s

Cool-down-
200 choice

Total = 2500

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

April 18-22, 2016

Workouts for April 4-8, 2016

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

Monday:  Distance Free/Pace

Warm-up-
4 x (50 swim, 25 kick, 25 choice)

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

Main Set-
-1 x 400 swim @ 7:00 or r=60
(negative split)
-12 x 25 @ 30 or r=10
(at 500 race pace!)
-2 x 200 @ 3:30 or r=30
(negative split each 200)
-6 x 50 swim @ 1:00 or r=15
(at 500 race pace!)
-4 x 100 @ 1:45 or r=15
(negative split each 100)
-12 x 25 @ 30 or r=10
(at 500 race pace!)

Cool-down-
200 swim

Total = 3000

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

Tuesday:  IM

Warm-up-
-6 x 50 (25 swim/25 drill) @ r=10
-6 x 50 (25 drill/25 kick) @ r=10
-6 x 50 (25 scull/25 pull) @ r=10

Main Set-
25 fly @ 40 or r=10
50 (25 fly/25 back) @ 1:10 or r=15
75 (25 fly/25 back/25 breast) @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 back @ 40 or r=10
50 (25 back/25 breast) @ 1:10 or r=15
75 (25 back/25 breast/25 free) @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 breast @ 40 or r=10
50 (25 breast/25 free) @ 1:10 or r=15
75 (25 breast/25 free/25 fly) @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 free @ 40 or r=10
50 (25 free/25 fly) @ 1:10 or r=15
75 (25 free/25 fly/25 back) @ 1:40 or r=20
100 IM @ 2:20 or r=40

Cool-down-
-4 x 75 pull or swim @ 1:30 or r=15
-4 x 50 pull or swim @ 1:00 or r=15
-4 x 25 pull or swim @ 40 or r=10

Total = 2500

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

Wednesday:  Mid-Distance Free/Pace

Warm-up-
500 choice

Kick Set A-
8 x 50 @ 1:10 or r=20
-25 kick/25 swim

Main Set-
3 x thru (descend pace as distance gets shorter):
-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 @ 1:30 or r=45

Kick Set B-
8 x 50 @ 1:10 or r=20
-25 swim/25 kick

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
300 swim

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

Main Set-
3 x thru:
-1 x 300 pull @ 5:00 or r=30
(breathe 3/5/3 by 100’s)
-6 x 25 kick @ 45 or r=15
(fly, back, or breast)
-1 x 150 swim @ 3:00 or r=30
(50 free/50 stroke/50 free)

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
5 x (50 swim/25 kick/25 drill)

Warm-up Set-
10 x 25 @ 40 or r=15
-25 DPS/25 build

Main Set A-
10 x 50 swim @ 1:10 or r=20
Alternate:
-50 @ 200 race pace +1 second
-50 easy

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

Main Set B-
10 x 25 swim @ 45 or r=20
Alternate:
-25 @ 100 race pace +1 second
-25 easy

Cool-down-
10 x 50 pull or swim @ r=10
-ascend times 1-10

Total = 2500

April 4-8, 2016

Workouts for March 28-April 1, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
300 swim
8 x 25 (drill/swim) @ r=10

Main Set-
1 x 600 swim (or pull) @ 10:00 or r=60
-moderate pace, note time
1 x 400 swim (or pull) @ 6:40 or r=40
-moderate pace, note time
1 x 200 swim @ 3:20 or r=20
-moderate pace, note time
1 x 200 swim @ 3:20 or r=20
-faster than previous 200
1 x 400 swim (or pull) @ 6:40 or r=40
-faster than previous 400
1 x 600 swim (or pull) @ 10:00 or r=60
-faster than previous 600

Cool-down-
100 choice

Total = 3000

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

TUESDAY:  IM

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

IM Set A-
8 x 100 @ 2:15 or r=20
2 x thru:
-25 fly/75 back kick
-25 back/75 breast kick
-25 breast/75 free kick
-25 free/75 fly kick

IM Set B-
8 x 50 swim @ 1:05 or r=20
-50 fly
-25 fly/25 back
-50 back
-25 back/25 breast
-50 breast
-25 breast/25 free
-50 free
-25 free/25 fly

IM Set C-
8 x 25 swim @ 35 or r=5
-100 IM order

Cool-down-
200 choice

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
600 choice

Warm-up Set-
20 x 25 @ r=10
5 x thru:
-25 kick
-25 10-beat free
-25 catch-up free
-25 swim

Main Set-
3 x thru:
1st 100 sets pace for 200 and 300; goal is to hold 100 pace for 200 and 300; this is a deceivingly hard set!
-100 @ r=15
-200 @ r=30
-300 @ r=60

Cool-down-
100 choice

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
500 choice

Stroke Set A-
10 x 25 kick @ r=15
-fly, back, or breast

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

Stroke Set B-
10 x 25 drill @ r=10
-fly, back, or breast

Stroke Set C-
500 swim
-every 4th length “stroke”

Stroke Set D-
10 x 25 swim @ r=15
-fly, back, or breast

Cool-down-
250 pull
-breathe 3/5/3/5/3 by 50’s

Total = 2500

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

FRIDAY:  Speed

Warm-up-
300 swim
200 kick
100 pull

Warm-up Set-
8 x 50 @ 1:10 or r=20
1-4:  25 kick/25 swim
5-8:  25 drill/25 swim

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

Cool-down-
300 choice

Total = 2500

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

March 28-April 1, 2016

Workouts for March 21-25, 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

Main Set-
1st set pull, 2nd set swim:
-2 x 4 x 100 @ 1:45 or r=15
-2 x 3 x 100 @ 1:40 or r=10
-2 x 2 x 100 @ 1:35 or r=5-10
-2 x 1 x 100 @ 1:30 or r=5

Pace Set-
8 x 25 swim @ r=10
-25 easy/25 fast

Cool-down-
200 choice

Total = 3000

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

TUESDAY:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
24 x 25 @ 40 or r=10
8 x thru:
-25 kick/25 drill/25 swim
-IM order

Pull (or Swim) Set-
4 x 150 pull (or swim) @ 2:30 or r=15
-breathe 3/5/3 by 50’s

Main Set-
12 x 50 swim @ 1:05 or r=20
4 x thru:
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

Cool-down-
100 swim

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

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

Main Set-
4 x thru:
1 x 150 pull @ 2:30 or r=15
-breathe 3/3/5 by 50’s
2 x 75 swim @ 1:30 or r=15
-25 build/25 fast/25 DPS
3 x 50 swim @ 1:00 or r=15
-descend times 1-3

Cool-down-
8 x 50 @ r=10
-odd 50’s:  25 scull/25 glide
-even 50’s:  pull

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
200 swim
200 (25 scull/25 pull)

Main Set-
3 x thru:
4 x 25 kick @ 45 or r=10
-descend times 1-4
4 x 50 @ 1:05 or r=10-20
-25 stroke/25 free
-descend times 1-4
4 x 75 swim @ 1:45 or r=15-20
-#1:  75 free
-#2:  50 free/25 stroke
-#3:  25 free/50 stroke
-#4:  75 stroke

Cool-down-
8 x 25 @ r=10
-25 scull/25 pull

Total = 2500

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

FRIDAY:  Speed

Warm-up-
4 x (25 kick/25 drill/50 swim)

Kick Set-
8 x 25 kick @ 45 or r=10
-25 easy/25 fast

Pull Set-
4 x 150 pull @ 2:30 or r=15
-breathe 3/5/3 by 50’s

Speed Set A-
8 x 25 swim @ 45 or r=20
-all fast
1 x 200 swim
-easy
8 x 25 swim @ 45 or r=20
-all fast
1 x 200 swim
-easy

Speed Set B-
400 swim
-every 4th length fast!

Cool-down-
100 swim

Total = 2500

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

March 21-25, 2016

Workouts for March 14-18, 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

Main Set-
3 x 100 pull @ 1:40 or r=10
-moderately-fast tempo
2 x 150 pull @ 2:30 or r=15
-moderate effort
1 x 300 pull @ 5:00 or r=30
-DPS
1 x 300 swim @ 5:00 or r=30
-DPS
2 x 150 swim @ 2:30 or r=15
-moderate effort
3 x 100 swim @ 1:40 or r=10
-moderately-fast tempo

Race Pace Set-
16 x 25 swim @ 40 or r=15
-25 easy/25 fast

Cool-down-
200 choice

Total = 3000

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

TUESDAY:  IM

Warm-up-
400 choice

Pull Set-
4 x 100 pull @ 1:40 or r=10
-breathe 3/5/3/5 by 100’s

Main Set A-
8 x 50 @ 1:10 or r=15
-25 fly/25 back
-alternate 50 drill, 50 swim

Main Set B-
8 x 50 @ 1:10 or r=15
-25 back/25 breast
-alternate 50 drill, 50 swim

Main Set C-
8 x 50 @ 1:10 or r=15
-25 breast/25 free
-alternate 50 drill, 50 swim

Speed Set-
400 swim:  every 4th length fast!

Cool-down-
100 choice

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
300 swim
200 kick
100 swim

Warm-up Set-
2 x thru:
-2 x 50 free @ 60 or r=10
-4 x 25 choice @ 45 or r=15

Main Set-
2 x thru:
4 x 150 @ 2:40 or r=20
-descend pace by 50’s
-e.g., 50 easy/50 moderate/50 fast
1 x 100 @ 2:30 or r=45
-easy freestyle

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

Cool-down-
200 choice

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Kick Set-
4 x 50 kick @ 1:30 or r=10
-IM order

Main Set-
4 x thru (choose 1 stroke each round):
1 x 100 @ 2:15 or r=20
-25 drill/25 swim
1 x 75 @ 1:45 or r=20
-25 scull w/ free kick/25 drill/25 swim
1 x 50 @ 1:15 or r=15
-build
1 x 25 @ 1:00 or r=30
-long & strong

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

Cool-down-
4 x 50 swim @ 1:00 or r=15
-ascend times 1-6

Total = 2500

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

FRIDAY:  Speed

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

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

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

Main Set A-
10 x 50 swim @ 1:00 or r=10-20
-odd 50’s:  fast!
-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=10-20
-odd 25’s:  fast!
-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

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

March 14-18, 2016

Workouts for March 7-11, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
300 swim
200 kick

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

Main Set-
4 x 150 @ 2:40 or r=30
-3 pull, 1 swim
3 x 150 @ 2:30 or r=20
-2 pull, 1 swim
2 x 150 @ 2:20 or r=15
-1 pull, 1 swim
1 x 150 @ 2:10 or r=10
-1 swim

Pace/Kick Set-
8 x 75: 25 easy/25 medium/25 fast
Alternate:
-2 x 75 kick @ 2:00 or r=20
-2 x 75 swim @ 1:30 or r=20

Cool-down-
200 choice

Total = 3000

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

TUESDAY:  IM

Warm-up-
500 choice

Scull Set A-
10 x 25 @ r=10
-25 scull/25 pull

Main Set-
6 x 250 @ 5:00 or r=30
Each 250:
150 IM swim/100 kick
Each 150:
25 fly/50 back/50 breast/25 free
Each 100:
kick

Scull Set B-
10 x 25 @ r=10
-25 scull/25 pull

Cool-down-
100 swim

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
2 x 50 (25 drill/25 swim) @ r=10
200 kick
2 x 50 (25 kick/25 swim) @ r=10
200 pull
2 x 50 (25 drill or kick/25 swim) @ r=10

Main Set-
4 x 100 pull @ 1:40 or r=10
-moderate pace
2 x 50 swim @ 1:00 or r=15
-negative split
3 x 100 pull @ 1:40 or r=10
-moderate pace
4 x 50 swim @ 1:00 or r=15
-negative split
2 x 100 pull @ 1:40 or r=10
-moderate pace
6 x 50 swim @ 1:00 or r=15
-negative split
1 x 100 pull @ 1:40 or r=10
-moderate pace
8 x 50 swim @ 1:00
-negative split

Cool-down-
100 swim

Total = 3000

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

THURSDAY:  IM

WARM-UP-
200 swim

IM Set A-
4 x thru:
4 x 50 @ 1:05 or r=15
-25 drill/25 build
-reverse IM order
1 x 100 free @ 2:00 or r=20
-extra long push-offs

IM Set B-
4 x thru:
3 x 75 swim @ 1:40 or r=20
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free
1 x 25 easy @ 1:00 or r=30

Cool-down-
100 choice

Total = 2500

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

FRIDAY:  Speed

Warm-up-
200 swim
2 x 50 (25 drill/25 swim) @ r=10
100 kick
2 x 50 (25 kick/25 swim) @ r=10
100 pull
2 x 50 (25 drill or kick/25 swim) @ r=10

Warm-up Set-
4 x 75 (25 kick/25 drill/25 build) @ r=15

Main Set-
8 x 50 free @ 55 or r=10
-fastest possible average
1 x 100 swim or pull @ 3:00
-easy
6 x 50 stroke @ 1:10 or r=20
-fastest possible average
1 x 100 swim or pull @ 3:00
-easy
4 x 50 free @ 1:00 or r=15
-fastest possible average
1 x 100 swim or pull @ 3:00
-easy
2 x 50 stroke @ 1:15 or r=25
-fastest possible average

Cool-down-
100 swim

Total = 2500

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

March 7-11, 2016

Workouts for February 29-March 4, 2016

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

MONDAY:  Distance Freestyle/Pace

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

Warm-up Set-
12 x 25 @ 40
4 x thru:
-2 x 25 drill
-1 x 25 build

Main Set-
20 minute continuous swim:
-steady pace

Race Pace Set-
12 x 25 @ 30
-1 x 25 easy/1 x 25 fast
-2 x 25 easy/2 x 25 fast
-3 x 25 easy/3 x 25 fast

Cool-down-
200 swim

Total = ~3000

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

TUESDAY:  IM

Warm-up-
400 swim

Kick Set A-
10 x 25 @ 45 or r=15
-1st 12.5 meters (or yards) underwater dolphin kick
-2nd 12.5 meters (or yards) easy free

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

Main Set-
34 x 25 swim @ 40 or r=10
-1 x 25 fly/1 x 25 back/1 x 25 breast/1 x 25 free
-2 x 25 fly/2 x 25 back/2 x 25 breast/1 x 25 free
-3 x 25 fly/3 x 25 back/3 x 25 breast/1 x 25 free
-4 x 25 fly/4 x 25 back/4 x 25 breast/1 x 25 free

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

Kick Set B-
10 x 25 @ 45 or r=15
-1st 12.5 meters (or yards) underwater dolphin kick
-2nd 12.5 meters (or yards) easy free

Cool-down-
250 swim

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

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

MAIN SET-
-4 x 100 pull @ 1:40 or r=10
-200 swim (negative split) @ 3:30 or r=30
-3 x 100 pull @ 1:40 or r=10
-200 swim (negative split) @ 3:30 or r=30
-2 x 100 pull @ 1:40 or r=10
-200 swim (negative split) @ 3:30 or r=30
-1 x 100 pull

Race Pace Set-
8 x 50 swim @ 1:00 or r=15
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-
200 swim
200 kick
200 pull

Set A-
4 x 150 pull @ 2:40 or r=20
-breathe 3/5/3 by 50’s

Set B-
4 x 100 kick @ 2:30 or r=20
-25 stroke/25 free

Set C-
4 x 75 @ 1:45 or r=20
-50 stroke drill/25 free

Set D-
4 x 50 swim @ 1:00 or r=10
-25 stroke/25 free

Set E-
4 x 25 swim @ 40 or r=10
-stroke

Cool-down-
300 swim easy

Total = 2500

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

FRIDAY:  Speed

Warm-up-
500 swim

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

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

Main Set-
4 x thru:
1 x 50 swim @ r=10
-hard effort!
1 x 25 swim @ r=10
-hard effort!
1 x 25 swim @ r=10
-hard effort!
1 x 200 swim @ 4:30 or r=60-90
-easy effort!

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

Total = 2500

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

February 29-March 4, 2016

Workouts for February 22-26, 2016

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

MONDAY:  Distance Free/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 scull with free kick @ r=5

Main Set-
1 x 400 swim or pull @ 6:30 or r=30
-negative split
16 x 25 swim @ 30 or r=5
-descend times 1-4, 5-8, 9-12, 13-16
2 x 200 swim or pull @ 3:20 or r=20
-negative split each 200
8 x 50 swim @ 55 or r=10
-descend times 1-4, 5-8
4 x 100 swim or pull @ 1:45 or r=15
-descend times 1-4

Cool-down-
200 choice

Total = 3000

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

TUESDAY:  IM

Warm-up-
400 swim

Warm-up Set-
3 x thru:
4 x 50 @ 1:05 or r=15
-25 drill/25 build
-reverse IM order
1 x 100 free @ 2:00 or r=30
-“DPS” (max. distance per arm-stroke)

Main Set-
4 x thru:
3 x 75 swim @ 1:40 or r=20
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free
1 x 25 easy @ 1:00 or r=30

Cool-down-
200 choice

Total = 2500

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

WEDNESDAY:  Mid-Distance Free/Pace

Warm-up-
400 choice

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

Main Set-
1 x 400 pull @ 6:30 or r=30
-moderate effort
4 x 100 swim @ 1:50 or r=20
-moderate-hard effort
1 x 300 pull @ 5:00 or r=30
-moderate effort
3 x 100 swim @ 1:50 or r=20
-moderate-hard effort
1 x 200 pull @ 3:15 or r=15
-moderate effort
2 x 100 swim @ 1:50 or r=20
-moderate-hard effort
1 x 100 pull @ 1:45 or r=15
-moderate effort
1 x 100 swim
-moderate-hard effort

Cool-down-
200 choice

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Pull Set-
4 x 150 pull @ 2:40 or r=20
-breathe 3/5/3 by 50’s

Kick Set-
4 x 100 kick @ 2:30 or r=20
-25 stroke/25 free

Drill Set-
4 x 75 @ 1:40 or r=20
-25 stroke drill/25 stroke/25 free

Stroke Set A-
4 x 50 swim @ 1:05 or r=15
-25 stroke/25 free

Stroke Set B-
12 x 25 swim @ 45 or r=15
-stroke

Cool-down-
100  choice

Total = 2500

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

FRIDAY:  Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 75 @ 1:40 or r=15
-25 kick/25 drill/25 swim

Stroke Count Set-
12 x 25 swim @ 45 or r=15
#1:  relaxed pace, count strokes
#2:  faster pace, aim for same stroke count
#3:  fastest pace, aim for same stroke count

Recovery Set-
100 choice

Main Set-
4 x 25 swim @ r=30
-max. effort
1 x 200 swim @ 5:00
-easy effort
4 x 25 swim @ r=30
-max. effort
1 x 200 swim @ 5:00
-easy effort
4 x 25 swim @ r=30
-max. effort

Cool-down-
200 choice

Total = 2500

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

February 22-26, 2016

Workouts for February 15-19, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
600 choice

Main Set-
1 x 400 pull @ 6:30 or r=30
-breathe 3/3/5/3 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 3/3/5/3 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 3/3/5/3 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

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

TUESDAY:  IM

Warm-up-
200 swim
200 kick
200 pull

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

IM Set A-
3 x through:
-25 fly @ 40 or r=10
-25 fly/25 back @ 1:10 or r=15
-25 fly/25 back/25 breast @ 1:40 or r=20
-100 IM @ 2:20 or r=30

Recovery Set-
100 choice

IM Set B-
3 x through:
-25 free @ 30 or r=5
-25 breast/25 free @ 1:00 or r=10
-25 back/25 breast/25 free @ 1:30 or r=15
-100 IM @ 2:00 or r=20

Cool-down-
100 choice

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
3 x through:
-2 x 25 kick @ 45 or r=10
-1 x 50 swim @ 1:00 or r=10

Main Set-
@ 20 seconds rest between swims:

-25
-50
-75
-100
-125
-150
-175
-200
-300
-200
-175
-150
-125
-100
-75
-50
-25

Cool-down-
200 choice

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
200 swim
200 choice

Main Set-
4 x 200 swim @ 4:15 or r=40
-50 stroke/50 free/50 stroke/50 free

4 x 150 swim @ 3:00 or r=20
-50 free/50 stroke/50 free

4 x 100 swim @ 2:00 or r=20
-50 stroke/50 free

4 x 50 swim @ 1:05 or r=10
-all stroke

Cool-down-
100 choice

Total = 2500

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

FRIDAY:  Speed

Warm-up-
400 swim

Main Set-
4 x 100 kick @ 2:40 or r=20
-descend times 1-4

8 x 25 kick @ 50 or r=20
-85-90% effort

4 x 100 pull @ 1:40 or r=10
-descend times 1-4

8 x 25 pull @ 40 or r=15
-85-90% effort

4 x 100 swim @ 1:45 or r=15
-descend times 1-4

8 x 25 swim @ 45 or r=20
-90-95% effort

Cool-down-
300 choice

Total = 2500

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

February 15-19, 2016