Dear Followers:

I apologize for not posting since July.  My father passed away in August and I’ve not been keeping up with everything.  I’ve been ruminating about what I can post on a consistent basis and now the high school swim season is fast approaching (at which time I usually take a break from posting).  I’ve decided to post 4-5 workouts each week from my elite age-group team; the workouts are of similar length and intensity to the usual WOTBP, although they are more “jazzed-up” for their age and level of enthusiasm.  These workouts will be unedited for you so you will need to adjust them to suit your needs.  I welcome your feedback on these workouts; you may even enjoy them more than my traditional ones.

A few things might be different.  My goal is to post on Mondays, I usually write my workouts then.  I will not post one PDF, the workouts will be posted separately.  And, there may be a few terms you are unfamiliar with.  For example, “European” refers to swimming clockwise (which helps “un-corrupt” turns).

Here are this week’s workouts:

10-22-2018
10-23-2018
10-24-2018
10-26-2018

Coach Jill Black

Workouts for July 23-27, 2018

***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-
4 x 100 pull @ 1:40 or r=10
-descend times 1-4
1 x 400 swim @ 6:40 or r=40
-negative split
2 x 200 pull @ 3:20 or r=20
-descend times 1-2
2 x 200 swim @ 3:20 or r=20
-negative split each 200
1 x 400 pull @ 6:40 or r=40
-negative split
4 x 100 swim @ 1:40 or r=10
-negative split each 100

Cool-down-
100 choice

Total = 3000

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

Tuesday: IM

Warm-up-
400 swim

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

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

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

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 choice

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

Main Set-
Pace increases as distance decreases:
-1 x 400 swim @ 6:40 or r=40
-2 x 300 swim @ 5:00 or r=30
-3 x 200 swim @ 3:20 or r=20
-4 x 100 swim @ 1:40 or r=10
-5 x 50 swim @ 50 or r=5

Cool-down-
100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
400 choice

Main Set-
1 x 500 pull @ 8:00 or r=30
-breathe 3/5/3/5/3 by 100’s

20 x 25 kick @ 45 or r=10
5 x thru:
-2 x 25 stroke
-2 x 25 choice

2 x 250 swim @ 5:00 or r=20
-50 free/50 stroke/50 free/50 stroke/50 free

10 x 50 swim @ 1:00 or r=10
2 x thru:
-3 x 50 stroke
-2 x 50 choice

Cool-down-
100 choice

Total = 2500

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

Friday: Speed

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

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

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

Main Set A-
10 x 50 swim @ 1:10 or r=20-30
-odd 50’s: best 200 pace + 1 second
-even 50’s: easy

Recovery Set-
8 x 25 scull with flutter kick @ r=5

Main Set B-
10 x 25 swim @ 45 or r=20-25
-odd 25’s: best 100 pace + 1 second
-even 25’s: easy

Recovery-
2 x (25 scull/25 glide/25 pull)

Cool-down-
300 swim: ascend pace by 100’s

Total = 2500

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

July 23-27, 2018

Workouts for July 16-22, 2018

***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 flutter kick @ r=5

Main Set-
3 x thru:
1 x 400 pull @ 6:30 or r=30
-breathe 3/5/3/5 by 100’s
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
-easy 25 at end of set

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

IM Set C-
5 x 75 swim @ 1:40 or r=20
-25 breast/25 free/25 breast
-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 @ 3:20 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 @ 4:00 or r=20
-25 drill/25 swim
8 x 50 swim @ 55 or r=10
-2 x (2 x 50 DPS/2 x 50 build)

Speed Set-
8 x 25 free (from center of pool) @ 40 or r=15
-flip turns practice!

Cool-down-
200 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
500 choice

Pull Set A-
400 pull: negative split

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

Cool-down-
200 choice

Total = 2500

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

Friday: Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
12 x 25 swim @ 45 or r=15
-25 DPS/25 build/25 fast breakout (12.5 yards or meters), easy to wall

Main Set-
Tempo/effort increases with each set; extra 60 seconds rest between sets:
2 x 150 swim @ 3:00 or r=30
4 x 75 swim @ 1:30 or r=15
12 x 25 swim @ 40 or r=15

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

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

Cool-down-
200 choice

Total = 2500

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

July 16-22, 2018

Workouts for July 9-13, 2018

***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
4 x thru:
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

IM Set B-
12 x 25 @ 40 or r=10
2 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 and effort 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):
-25 swim @ 40 or r=10
-50 swim @ 1:05 or r=15
-75 swim @ 1:30 or r=20
-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 9-13, 2018

Workouts for June 18-22, 2018

***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
-breathe 3/5/3/7/3/5 by 100’s
4 x 150 swim @ 2:40 or r=20
-descend times 1-4
1 x 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
1 x 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-
-1 x 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
5 x thru:
-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 18-22, 2018

Workouts for June 11-15, 2018

***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 DPS free
-25 catch-up free/25 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
4 x thru:
-2 x 25 “stroke”
-1 x 25 free

Stroke Set A-
8 x 25 “stroke” @ 40 or r=15
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
4 x thru:
-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=15

Drill Set-
12 x 25 kick @ 45 or r=15
4 x thru:
-2 x 25 “stroke”
-1 x 25 choice

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 11-15, 2018

Workouts for June 4-8, 2018

***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 @ 40 or r=10
2 x 50 @ 1:00 or r=10
-25 drill/25 swim
2 x 75 @ 1:30 or r=20
-25 scull with kick/50 swim

Main Set-
3 x 500 @ 8:00 or r=30
#1: swim
#2: pull
#3: pull (or swim) with paddles

Cool-down-
100 easy

Total = 3000

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

Tuesday: IM

Warm-up-
400 swim
100 back kick
200 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 @ 1:40 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-
16 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-
6 x 75 pull @ 1:30 or r=15
-breathe 3/5/3 by 25’s
6 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s
6 x 25 pull @ 30 or r=5
-breathe 3/5 by 25’s

Main Set-
3 x thru:
-1 x 50 swim @ 1:40
-1 x 75 swim @ 1:40
-1 x 100 swim @ 1:40
-1 x 125 swim @ 1:40

Cool-down-
150 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
-descend times 1-3
3 x 100 @ 2:10 or r=20
-50 “stroke”/50 free
-descend times 1-3
3 x 100 @ 2:20 or r=20
-75 “stroke”/25 free
-descend times 1-3
3 x 100 @ 2:30 or r=20
-100 “stroke”
-descend times 1-3

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 fast @ 2:00 or r=30

Recovery-
200 easy swim

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

Recovery-
200 easy swim

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

Recovery-
200 easy swim

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

Cool-down-
200 easy swim

Total = 2500

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

June 4-8, 2018

Workouts for May 28-June 1, 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 @ 40 or r=10
2 x thru:
-25 2 kicks, 1 pull breast/25 breast
-25 4-beat fly/25 fly

Stroke Set A-
2 x 300 swim @ 5:15 or r=30
-100 free/100 “stroke”/100 free
-2nd 300 faster than 1st 300

Stroke Drill Set B-
8 x 25 @ 40 or r=10
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
-descend times 1-4

Stroke Drill Set C-
8 x 25 @ 40 or r=10
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-
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 28-June 1, 2018

Workouts for May 20-25, 2018

***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
-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 w/ flutter kick/½ length swim
-½ length swim/½ length scull w/ flutter kick

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
-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 20-25, 2018

Workouts for May 7-11, 2018

***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
8 x 25 @ r=10
-25 drill/25 swim

Main Set-
2 x thru:
1 x 400 pull @ 6:30 or r=30
-moderate pace
2 x 200 pull or swim @ 3:20 or r=20
-faster pace than 400
4 x 100 swim @ 1:40 or r=10
-descend times 1-4
extra 30 seconds rest

Cool-down-
100 swim

Total = 3000

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

Tuesday: IM

Warm-up-
500 choice

Kick Set-
2 x thru:
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 thru:
4 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s
4 x 50 drill @ 1:05 or r=15
-IM order
4 x 75 swim (50 “DPS”/25 fast) @ 1:45 or r=20
-#1: 50 fly/25 back
-#2: 50 back/25 breast
-#3: 50 breast/25 free
-#4: 50 free/25 fly
extra 60 seconds between rounds

Cool-down-
200 choice

Total = 2500

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

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 swim
200 kick

Main Set-
1 x 400 pull @ 7:00 or r=60
-breathe 3/3/5/3 by 100’s
4 x 100 swim @ 1:45 or r=15
-descend times 1-4
1 x 300 pull @ 5:15 or r=45
-breathe 3/5/3 by 100’s
4 x 75 swim @ 1:30 or r=15
-descend times 1-4
1 x 200 pull @ 3:30 or r=30
-breathe 3/5/7/5 by 50’s
4 x 50 swim @ 60 or r=15
-descend times 1-4
1 x 100 pull @ 1:45 or r=15
-breathe 3/5/7/5 by 25’s
4 x 25 swim @ 30 or r=10
-descend times 1-4

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
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
-200 IM order

Cool-down-
200 choice

Total = 2500

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

Friday: Speed

Warm-up-
400 swim
8 x 25 @ r=10
-25 kick/25 swim
12 x 25 pull @ 30 or r=5
-breathe 3/5 by 25’s

Main Set-
4 x thru (add fins for rounds 3 and 4):
2 x 75 @ 1:30 or r=15
-50 drill/25 build
2 x 50 @ 1:10 or r=20
-25 fast/25 “DPS”
2 x 25 swim @ 45 or r=20
-all fast!
extra 60 seconds rest

Cool-down-
12 x 25 @ r=5
-25 scull w/ flutter kick/25 swim

Total = 2500

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

May 7-11, 2018