Workouts for July 31-August 4, 2017

***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 @ 6:40 or r=40
-4 x 100 swim @ 1:45 or r=15
-1 x 300 pull @ 5:00 or r=30
-4 x 75 swim @ 1:30 or r=15
-1 x 200 pull @ 3:20 or r=20
-4 x 50 swim @ 55 or r=10
-1 x 100 pull @ 1:40 or r=10
-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 thru:
4 x 25 fly kick on back @ 45 or r=10
-1st 12.5 underwater
2 x 50 choice kick @ 1:30 or r=15

Main Set-
2 x thru:
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 DPS/25 back “fast”
-#2: 50 back DPS/25 breast “fast”
-#3: 50 breast DPS/25 free “fast”
-#4: 50 free DPS/25 fly “fast”
extra 60 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

Main Set-
2 x thru (choose one stroke for each round):
1 x 400 swim @ 8:00 or r=60
-alternate: 50 “stroke”/50 free
4 x 50 kick @ 1:30 or r=10
-descend times 1-4
4 x 25 swim @ 40 or r=10
-descend times 1-4
extra 60 seconds rest between rounds

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:
-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

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

July 31-August 4, 2017

Workouts for July 24-28, 2017

***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
-moderately-fast tempo
1 x 400 swim @ 6:40 or r=40
-negative split
2 x 200 pull @ 3:20 or r=20
-moderate effort
2 x 200 swim @ 3:20 or r=20
-negative split each 200
1 x 400 pull @ 6:40 or r=40
-DPS
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
4 x thru:
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free
-50 free/25 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-
-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 24-28, 2017

Workouts for July 17-21, 2017

***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 17-21, 2017

Workouts for July 10-14, 2017

***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
Alternate:
-25 fly/25 back
-25 breast/25 free

IM Set B-
12 x 25 @ 40 or r=10
4 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 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):
-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

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 10-14, 2017

Workouts for July 3-7, 2017

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

Monday: Distance Freestyle/Pace

Warm-up-
500 choice

Warm-up Set-
2 x thru:
-2 x 100 pull @ 1:40 or r=10
breathe 3/5 by 25’s
-4 x 50 @ 1:00 or r=15
25 drill/25 swim

Main Set-
Timed 1500 swim (subtract 1 minute to get time):
-500 @ r=15
-400 @ r=15
-300 @ r=15
-200 @ r=15
-100

Cool-down-
200 choice

Total = 3000

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

Tuesday: IM

Warm-up-
2 x (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

Pull Set-
450 pull: breathe 3/5 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-
-200 swim
-100 kick
-200 (25 drill/25 swim)
-100 kick

Warm-up Set-
12 x 25 swim @ r=10
-descend stroke count 1-4, 5-8, 9-12

Main Set-
-2 x 200 pull @ 3:20 or=20
breathe 3/5/3/5 by 50’s
-4 x 100 swim @ 1:40 or r=10
descend times 1-4
-8 x 50 swim @ 1:00 or r=15
descend times 1-4, 5-8
-4 x 100 swim @ 1:40 or r=10
descend times 1-4
-2 x 200 pull @ 3:20 or r=20
breathe 3/5/3/5 by 50’s

Cool-down-
100 choice

Total = 3000

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

Thursday: Stroke

Warm-up-
400 swim

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

Stroke Set A-
8 x 50 @ r=15
-25 “stroke” drill/25 “stroke”
-25 free drill/25 free

Stroke Set B-
2 x thru:
-1 x 300 swim @ 5:00 or r=30
all free
-1 x 200 swim @ 3:30 or r=20
50 “stroke”/50 free/50 “stroke”/50 free
-1 x 100 swim @ 2:00 or r=20
50 free/50 “stroke”
-1 x 50 swim @ 1:15 or r=30
all “stroke”

Cool-down-
200 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
85% 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
95% effort
-1 x 200 swim @ 4:30 or r=60
½ speed (recovery pace)

Cool-down-
10 x 25 swim @ 40 or r=10
-ascend pace 1-10

Total = 2500

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

July 3-7, 2017

Workouts for June 26-30, 2017

***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 kick @ r=10
-8 x 25 pull @ r=5

Main Set-
Increase speed as swims get shorter:
-1 x 400 freestyle @ 6:40 or r=40
-2 x 200 freestyle @ 3:20 or r=20
-4 x 100 freestyle @ 1:40 or r=10
-8 x 50 freestyle @ 55 or r=10

Drill Set-
20 x 25 @ 40 or r=15
25 drill/25 swim
drills (2 x thru):
-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
-8 x 25 drill @ r=10
200 IM order

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

Kick Set-
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 3/5/3/5 by 100’s

IM Set-
12 x 50 swim @ 1:10 or r=20
4 x thru:
-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
-200 kick

Main Set-
3 x thru:
-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 @ 1:00 or r=15
-fast in and out of turns!
-fast finish!

Cool-down-
100 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

Main 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 @ 45 or r=15
-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

Main Set-
-3 x 150 swim @ 2:45 or r=30
push pace on 3rd 50
push pace on 2nd 50
push pace on 1st 50
-6 x 50 “stroke” @ 1:10 or r=20
descend times 1-3, 4-6
-3 x 150 swim @ 2:45 or r=30
push pace on 1st 50
push pace on 2nd 50
push pace on 3rd 50

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

Cool-down-
200 swim

Total = 2500

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

June 26-30, 2017

Workouts for June 19-23, 2017

***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-
-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
-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
-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-
-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
-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 19-23, 2017

Workouts for June 12-16, 2017

***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 catch-up free
-50 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
-2 x 25 “stroke”/1 x 25 free

Stroke Set A-
-8 x 25 “stroke” @ 40 or r=10
-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
-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=10

Drill Set-
12 x 25 drill @ 45 or r=15
-2 x 25 “stroke”/1 x 25 free

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 12-16, 2017

Workouts for June 5-9, 2017

***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 @ r=10
-2 x 50 @ r=10
25 drill/25 swim
-2 x 75 @ r=20
25 scull with kick/25 drill/25 swim

Main Set-
3 x 500 @ r=45
-#1:  pull with buoy and band (or crossed legs)
-#2:  pull with buoy
-#3:  swim

Cool-down-
100 easy

Total = 3000

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

Tuesday:  IM

Warm-up-
-400 swim
-100 back kick
-100 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 @ 1:30 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-
20 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-
-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=5-10
all fast

Cool-down-
200 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
-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

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

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 swim @ 2:00 or r=30
-fast

Recovery-
200 easy swim

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

Recovery-
200 easy swim

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

Recovery-
200 easy swim

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

Cool-down-
200 easy swim

Total = 2500

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

June 5-9, 2017

Workouts for May 29-June 2, 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 @ 45 or r=15
2 x thru:
-25 2 kicks, 1 pull breast/25 breast
-25 4-beat fly/25 fly

Stroke Set A-
2 x 300 swim @ 5:30 or r=30
-100 free/100 “stroke”/100 free

Stroke Drill Set B-
8 x 25 @ 45 or r=15
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

Stroke Drill Set C-
8 x 25 @ 45 or r=15
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-
400 choice

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

Main Set-
-1 x 150 free, moderate pace @ 3:00 or r=30
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)
-2 x 75 free, moderate pace @ 1:30 or r=15
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)
-3 x 50 free, moderate pace @ 1:00 or r=10
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)
-2 x 75 free, moderate pace @ 1:30 or r=15
-3 x 50 swim @ 1:00 or r=15=20
descend times 1-3 (descend to fast pace!)
-1 x 150 free, moderate pace @ 3:00 or r=30
-3 x 50 swim @ 1:00 or r=15-20
descend times 1-3 (descend to fast pace!)

Cool-down-
150 swim

Total = 2500

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

May 29-June 2, 2017