Workouts for February 8-12, 2016

***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 @ 1:00 or r=15
-1 x 100 pull @ 1:45 or r=15
-4 x 25 swim @ 30 or r=10

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

Cool-down-
100 choice

Total = 3000

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

TUESDAY:  IM

Warm-up-
400 choice

Kick Set-
2 x thru:
-4 x 25 fly kick @ 45 or r=10
(1st 12.5 meters (or yards) underwater)
-2 x 50 choice kick @ 1:30 or r=20

Main Set-
2 x thru:
-4 x 50 pull @ 55 or r=10
(breathe 3/5 by 25’s)
-4 x 50 drill @ 1:10 or r=10
(IM order)
-4 x 75 swim @ 1:45 or r=30
#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-
300 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

Drill Set-
8 x 50 @ 1:10 or r=15
-25 drill/25 DPS

Pace Set A-
8 x 75 swim @ 1:30 or r=20
-descend times 1-4, 5-8

Pace Set B-
4 x 150 pull @ 2:30 or r=15
-negative split

Pace Set C-
8 x 50 swim @ 55 or r=10
-25 DPS/25 build tempo

Cool-down-
200 choice

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
200 swim
200 kick or drill

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

Breath Control Set-
300 freestyle:  no breathing flags to wall

Stroke Set A-
12 x 50 @ 1:15 or r=15
4 x thru:
-25 scull with free kick/25 stroke
-50 stroke
-50 free

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

Stroke Set B-
12 x 25 @ 40 or r=10
4 x thru:
-25 drill
-25 stroke
-25 free

Cool-down-
300 swim or pull

Total = 2500

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

FRIDAY:  Speed

Warm-up-
200 swim
100 kick
200 pull

Kick Set-
-2 x 50 kick @ 1:30 or r=20
-2 x 50 kick @ 1:20 or r=15
-2 x 50 kick @ 1:15 or r=10
-2 x 50 kick @ 1:10 or r=5

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

Main Set-
2 x thru:
-1 x 150 free @ 3:00 or r=30
(moderate effort)
-2 x 75 stroke @ 1:45 or r=30
(50 long & strong/25 fast)
-3 x 50 free @ 1:00 or r=15
(moderate effort)
-6 x 25 stroke @ 45 or r=15
(25 build/25 fast)
-extra 30 seconds between rounds

Cool-down-
200: 25 scull/25 pull

Total = 2500

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

February 8-12, 2016

Workouts for February 1-5, 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 (maximum distance per stroke)

1 x 300 swim @ 5:00 or r=30
-DPS (maximum distance per stroke)

2 x 150 swim @ 2:30 or r=15
-moderate effort

3 x 100 swim @ 1:40 or r=10
-moderately-fast tempo

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

Cool-down-
200 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-
12 x 75 @ 2:00 or r=30
3 x through:

-75 fly kick

-25 back kick/25 breast kick/25 free swim

-25 back kick/25 breast swim/25 free swim

-25 back swim/25 breast swim/25 free swim

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

Cool-down-
200 choice

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

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

Main Set-
2 x through:

1 x 200 pull @ 3:30 or r=30
-moderate pace

2 x 100 swim @ 1:45 or r=15
-build each to 200 race pace

4 x 50 swim @ 1:00 or r=15
-at 200 race pace + 4 seconds

8 x 25 swim @ 30 or r=10
-at 200 race pace + 2 seconds

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-
200 choice

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
500 choice

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

Main Set-
3 x through (choose one stroke per round):

1 x 100 @ 2:15 or r=30
-25 drill/25 swim

2 x 75 @ 1:15 or r=20
-25 swim/25 drill/25 swim

3 x 50 kick @ 1:30 or r=15
-descend times 1-3

4 x 25 swim @ 45 or r=15
-descend times 1-4

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

Total = 2500

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

FRIDAY:  Speed

Warm-up-
200 swim
200 kick
200 pull
4 x 25 scull @ r=5

Main Speed Set-
Tempo gets faster each set:

2 x 150 swim @ 3:00 or r=45
-moderate
-70% effort

4 x 75 swim @ 1:45 or r=30
-strong
-80% effort

12 x 25 swim @ 45 or r=20
-strong
-90% effort

Kick Set-
1 x 200 kick
4 x 50 kick @ 1:30 or r=15
-negative split

Speed Set B-
12 x 25 swim @ 40 or r=10
-25 DPS/25 build/25 fast breakout

Cool-down-
200 easy

Total = 2500

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

February 1-5, 2016

Workouts for January 25-29, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
300 swim

Drill Set A-
6 x 50 @ r=15
-25 drill/25 swim

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

Drill Set B-
6 x 50 @ r=15
-25 drill/25 swim

Cool-down-
100 choice

Total = 3000

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

TUESDAY:  IM

Warm-up-
200 swim
200 kick

Warm-up Set-
8 x 50 @ 1:10 or r=15
-25 kick/25 drill

Main Set-
4 x thru:
-1 x 100 IM @ 2:20 or r=30
-3 x 50 swim @ 1:00 or r=10
-25 fly/25 back, 25 back/25 breast, 25 breast/25 free
-2 x 25 easy freestyle @ r=10
-1 minute between rounds

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

Cool-down-
100 swim

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
600 choice

Main Set-
3 x 200 pull @ 3:15 or r=15
-DPS

6 x 50 swim @ 1:00 or r=15
-negative split

2 x 200 pull @ 3:15 or r=15
-DPS

6 x 50 swim @ 1:00 or r=15
-push first 30 meters

1 x 200 pull @ 3:15 or r=15
-DPS

6 x 50 swim @ 1:00 or r=15
-push turn and finish

Drill Set-
10 x 25 @ r=5
-25 top scull/25 glide stroke
-25 middle scull/25 glide stroke
-25 bottom scull #1/25 glide stroke
-25 bottom scull #2/25 glide stroke
-25 squiggly lines scull/25 glide stroke

Cool-down-
50 easy

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
400 swim

Warm-up Set-
16 x 25 @ 45 or r=15
-25 kick
-25 drill
-25 build
-25 DPS

Main Set-
2 x thru:
-1 x 200 free @ 3:30 or r=30
-2 x 100 stroke @ 2:15 or r=30
-4 x 50 free @ 1:00 or r=15
-8 x 25 stroke @ 45 or r=15

Cool-down-
100 choice

Total = 2500

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

FRIDAY:  Speed

Warm-up-
600 choice

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

Main Set A-
8 x 100 swim @ 1:50 or r=20
-#1/#5:  push 4th 25
-#2/#6:  push 3rd 25
-#3/#7:  push 2nd 25
-#4/#8:  push 1st 25

Recovery Set-
8 x 25 swim @ r=5

Main Set B-
4 x 100 swim @ 2:00 or r=30
-push last 50
-push middle 50
-push first 50
-push first and last 25’s

Cool-down-
8 x 25 swim @ r=5

Total = 2500

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

January 25-29, 2016

Workouts for January 18-22, 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 through:
4 x 100 pull @ 1:45 or r=15
-hold steady, moderate pace
1 x 400 swim @ 6:30 or r=30
-descend times 1-3

Cool-down-
8 x 25 @ r=10
-25 scull with kick/25 swim

Total = 3000

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

TUESDAY:  IM

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

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
16 x 25 “streamline breakouts” @ 30 or r=5-10
-fast breakout, 3 strokes no breathing, swim easy to wall

Main Set-
Maintain stroke count and pace throughout set:
-50 @ 50 or r=5
-100 @ 1:40 or r=10
-200 @ 3:20 or r=20
-300 @ 5:00 or r=30
-200 @ 3:20 or r=20
-100 @ 1:40 or r=10
-50 @ 50 or r=5

Drill Set-
16 x 50 @ 1:00 or r=10
4 x through:
-25 r-arm free/25 free
-25 l-arm free/25 free
-25 10-beat free/25 free
-25 catch-up free/25 free

Cool-down-
200 choice

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
300 swim
200 pull

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

Main Set-
3 x through:
-100 free @ 2:00 or r=30
-75 free/25 stroke @ 2:00 or r=25
-50 free/50 stroke @ 2:00 or r=20
-25 free/75 stroke @ 2:00 or r=15
-100 stroke @ 2:30 or r=30

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

Cool-down-
100 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
-90% effort

1 x 200 swim @ 5:00 or r=60
-½ speed (recovery pace)

4 x 75 swim @ 2:00 or r=60
-90% effort

1 x 200 swim @ 5:00 or r=60
-½ speed (recovery pace)

6 x 50 swim @ 1:45 or r=60
-90% effort

1 x 200 swim @ 5:00 or r=60
-½ speed (recovery pace)

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

Total = 2500

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

January 18-22, 2016

Workouts for December 21-25, 2015

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

Monday:  Distance Freestyle/Pace

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

Main Set-
Pull sets:  moderate, steady pace
Swim sets:  descend times 1-4
-1 x 400 pull @ 7:00 or r=60
-4 x 100 swim @ 1:50 or r=20
-1 x 300 pull @ 5:15 or r=45
-4 x 75 swim @ 1:30 or r=20
-1 x 200 pull @ 3:30 or r=30
-4 x 50 swim @ 1:00 or r=10-15
-1 x 100 pull @ 1:45 or r=15
-4 x 25 swim @ 30 or r=5

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 @ 1:10 or r=10
-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-
8 x 50 swim @ 1:10 or r=20
-2 each stroke
-400 IM order

IM Set C-
8 x 25 swim @ 40 or r=10
-100 IM order

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

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Pull Set-
4 x 250 pull @ 4:15 or r=30
-odd 250’s:  breathe 3/5/7/5/3 by 50’s
-even 250’s:  breathe every 3rd stroke

Stroke Count Set-
12 x 25 swim @ 45 or r=15
4 x through:
-relaxed pace, count your strokes
-200 pace, hold same stroke count
-max speed, hold same stroke count

Pace Set-
4 x 250 swim @ 4:20 or r=30
-odd 250’s:  push odd 50’s
-even 250’s:  push even 50’s

Cool-down-
100 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
100 kick
200 drill

Main Set-
1 x 300 pull @ 5:00 or r=30
-breathe 3/5/3 by 100’s
2 x 150 swim @ 3:10 or r=20
-50 stroke/50 free/50 stroke
3 x 100 pull @ 1:45 or r=15
-breathe 3/5/3/5 by 25’s
6 x 50 swim @ 1:10 or r=15-20
-alt. 50 stroke, 50 free
12 x 25 swim @ 40 or r=15
-alt. 25 stroke, 25 free

Stroke Drill Set-
16 x 25 @ 45 or r=15
-25 stroke drill/25 stroke swim

Cool-down-
100 choice

Total = 2500

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

Friday:  Speed

Warm-up-
200 swim
200 kick
200 pull

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

Speed Set A-
10 x 50 @ 1:10 or r=20-30
2 x through:
-12.5 easy/25 fast/12.5 easy
-12.5 fast/25 easy/12.5 fast
-25 easy/25 fast
-25 fast/25 easy
-50 easy

Recovery Set-
500 pull:  breathe 3/4/5/4/3 by 100’s

Speed Set B-
20 x 25 @ 40 or r=10
4 x through:
-3 strokes fast
-4 strokes fast
-5 strokes fast
-all easy
-all fast

Cool-down-
200 choice

Total = 2500

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

December 21-25, 2015