Workouts for July 20-24, 2015

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

Monday:  Distance Freestyle/Pace

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

• Warm-up Set-
  • 4 x 50 @ 1:00 or r=10
    • 25 10-beat free/25 swim
  • 4 x 50 @ 1:00 or r=10
    • 25 human stroke (long dog)/25 swim
  • 4 x 50 @ 1:00 or r=10
    • 25 catch-up free/25 swim

• Main Set-
  • The Davis Mile, broken 1650
    • Subtract 2 ½ minutes for total time:
      • 275 swim (11 lengths) @ 20 seconds rest
      • 250 swim (10 lengths) @ 20 seconds rest
      • 225 swim (9 lengths) @ 20 seconds rest
      • 200 swim (8 lengths) @ 15 seconds rest
        • 175 swim (7 lengths) @ 15 seconds rest
        • 150 swim (6 lengths) @ 15 seconds rest
        • 125 swim (5 lengths) @ 15 seconds rest
          • 100 swim (4 lengths) @ 10 seconds rest
          • 75 swim (3 lengths) @ 10 seconds rest
          • 50 swim (2 lengths) @ 10 seconds rest
            • 25 swim (1 length)

• Cool-down-
  • 150 choice

Total = 3000

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

Tuesday:  IM

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

• Main Set-
  • 2 x through:
    • 4 x 25 fly @ 45 or r=15
      • 25 drill/25 swim
    • 2 x 100 swim @ 2:15 or r=30
      • 25 fly/75 free
    • 4 x 25 back @ 45 or r=15
      • 25 drill/25 swim
    • 2 x 100 swim @ 2:15 or r=30
      • 25 free/25 back/50 free
    • 4 x 25 breast @ 45 or r=15
      • 25 drill/25 swim
    • 2 x 100 swim @ 2:15 or r=30
      • 50 free/25 breast/25 free

• Cool-down-
  • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 2 x 100 (25 drill/25 swim) @ r=15
  • 4 x 50 kick @ r=10
  • 8 x 25 (25 scull/25 pull) @ r=5

• Main Set-
  • 1 x 300 pull @ 5:00 or r=30
    • moderate pace, breathe every 3rd stroke
  • 2 x 150 swim @ 2:35 or r=20
    • negative split each 150
  • 4 x 75 swim @ 1:25 or r=15
    • descend times 1-4
  • 6 x 50 swim @ 55 or r=10
    • descend times 1-3, 4-6
  • 4 x 75 swim @ 1:25 or r=15
    • descend times 1-4
  • 2 x 150 swim @ 2:35 or r=20
    • negative split each 150
  • 1 x 300 pull @ 5:00 or r=30
    • moderate pace, breathe every 3rd stroke

• Cool-down-
  • 100 choice

Total = 3000

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

Thursday:  IM

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

• Warm-up Set-
  • 8 x 75 pull @ 1:20 or r=10
    • breathe 3/5/3 by 25’s

• Main Set-
  • 12 x 25 stroke @ 45 or r=15
  • 200 (25 drill/25 swim) @ 4:00 or r=20
    • mix of strokes
  • 8 x 25 stroke @ 40 or r=10
  • 200 (25 drill/25 swim) @ 4:00 or r=20
    • mix of strokes
  • 4 x 25 stroke @ 35 or r=5
  • 200 (25 drill/25 swim)
    • mix of strokes

• Cool-down-
  • 100 choice

Total = 2500

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

Friday:  Speed

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

• Warm-up Set-
  • 8 x 50 @ r=10
    • 25 kick/25 swim
    • 25 drill/25 swim

• Main Set-
  • 3 x through:
    • 4 x 50 swim @ r=10
      • #1=25 easy/25 fast
      • #2=25 fast/25 easy
      • #3=50 easy
      • #4=50 fast (90%)
    • 2 x 50 swim (fast, 95%) @ r=30
    • 1 x 100 swim (build) @ r=10
    • 1 x 50 swim (easy) @ r=60

• Cool-down-
  • 150 choice

Total = 2500

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

July 20-24, 2015

Workouts for November 24-28, 2014

***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-
  • 11 x 50 pull @ 1:00 or r=10
    • 3 x 50 breathe 3/3 by 25’s
    • 4 x 50 breathe 3/5 by 25’s
    • 3 x 50 breathe 5/5 by 25’s
    • 1 x 50 breathe 5/3 by 25’s

• 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-
  • 200 choice

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 200 swim
  • 200 kick

• Warm-up Set-
  • 12 x 50 pull @ 1:10 or r=10
    • 25 breast/25 free

• IM Set A-
  • 12 x 75 @ 1:45 or r=20
    • 25 kick/50 swim
    • 3 each stroke
    • reverse IM order

• IM Set B-
  • 12 x 25 @ 45 or r=15
    • 3 each stroke
    • descend times 1-3, 4-6, etc.

• Cool-down-
  • 300 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 400 choice

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

• Main Set-
  • 2 x through:
    • 1 x 200 swim, moderate pace @ 3:30 or r=30
      • 2 x 100 swim, fast pace @ 2:00 or r=30
        • 4 x 50 swim, moderate pace @ 1:00 or r=15
          • 8 x 25 swim, fast pace @ 40 or r=15
            • extra 60 seconds between rounds

• Kick Set-
  • 2 x 50 kick @  1:30 or r=20
    • 2 x 50 kick @ 1:25 or r=15
      • 2 x 50 kick @ 1:20 or r=10
        • 2 x 50 kick @ 1:15 or r=5

• 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 @ 1:50 or r=20
      • 75 free/25 stroke @ 2:00 or r=20
        • 50 free/50 stroke @ 2:10 or r=20
          • 25 free/75 stroke @ 2:20 or r=20
            • 100 stroke @ 2:30 or r=20

• Speed Set-
  • 8 x 25 swim @ 45 or r=15
    • 25 easy/25 fast

• Cool-down-
  • 100 choice

Total = 2500

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

Friday:  Speed

• Warm-up-
  • 300 choice

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

• Main Set-
  • 2 x through:
  • **200’s are somewhat hard, 100’s are hard, 50’s are very hard**
    • 1 x 200 @ 4:00
      • 1 x 100 @ 2:30
        • 2 x 50 @ 1:30
      • 1 x 100 @ 2:30
    • 1 x 200 @ 4:00

• DPS/Breath control set:
  • 20 x 25 swim @ 45
    • 2 x 25 DPS breathing every 5th stroke
    • 2 x 25 0-2 breaths

• Cool-down-
  • 100 choice

Total = 2500

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

November 24-28, 2014

Workouts for August 4-8, 2014

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

Monday:  Distance Freestyle/Pace

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

• Warm-up Set-
  • 4 x 50 @ 1:00 or r=10
    • 25 10-beat free/25 swim
  • 4 x 50 @ 1:00 or r=10
    • 25 human stroke (long dog)/25 swim
  • 4 x 50 @ 1:00 or r=10
    • 25 catch-up free/25 swim

• Main Set-
  • The Davis Mile, broken 1650
    • Subtract 2 ½ minutes for total time:
      • 275 swim (11 lengths) @ 20 seconds rest
      • 250 swim (10 lengths) @ 20 seconds rest
      • 225 swim (9 lengths) @ 20 seconds rest
        • 200 swim (8 lengths) @ 15 seconds rest
        • 175 swim (7 lengths) @ 15 seconds rest
        • 150 swim (6 lengths) @ 15 seconds rest
        • 125 swim (5 lengths) @ 15 seconds rest
          • 100 swim (4 lengths) @ 10 seconds rest
          • 75 swim (3 lengths) @ 10 seconds rest
          • 50 swim (2 lengths) @ 10 seconds rest
            • 25 swim (1 length)

• Cool-down-
  • 150 choice

Total = 3000

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

Tuesday:  IM

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

• Main Set-
  • 2 x through:
    • 4 x 25 fly @ 45 or r=15
      • 25 drill/25 swim
    • 2 x 100 swim @ 2:15 or r=30
      • 25 fly/75 free
    • 4 x 25 back @ 45 or r=15
      • 25 drill/25 swim
    • 2 x 100 swim @ 2:15 or r=30
      • 25 free/25 back/50 free
    • 4 x 25 breast @ 45 or r=15
      • 25 drill/25 swim
    • 2 x 100 swim @ 2:15 or r=30
      • 50 free/25 breast/25 free

• Cool-down-
  • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 2 x 100 (25 drill/25 swim) @ r=15
  • 4 x 50 kick @ r=10
  • 8 x 25 (25 scull/25pull) @ r=5

• Main Set-
  • 1 x 300 pull @ 5:00 or r=30
    • moderate pace, breathe every 3rd stroke
  • 2 x 150 swim @ 2:35 or r=20
    • negative split each 150
  • 4 x 75 swim @ 1:25 or r=15
    • descend times 1-4
  • 6 x 50 swim @ 55 or r=10
    • descend times 1-3, 4-6
  • 4 x 75 swim @ 1:25 or r=15
    • descend times 1-4
  • 2 x 150 swim @ 2:35 or r=20
    • negative split each 150
  • 1 x 300 pull @ 5:00 or r=30
    • moderate pace, breathe every 3rd stroke

• Cool-down-
  • 100 choice

Total = 3000

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

Thursday:  Stroke

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

• Warm-up Set-
  • 8 x 75 pull @ 1:20 or r=10
    • breathe 3/5/3 by 25’s

• Main Set-
  • 12 x 25 stroke @ 45 or r=15
  • 200 (25 drill/25 swim) @ 4:00 or r=20
    • mix of strokes
  • 8 x 25 stroke @ 40 or r=10
  • 200 (25 drill/25 swim) @ 4:00 or r=20
    • mix of strokes
  • 4 x 25 stroke @ 35 or r=5
  • 200 (25 drill/25 swim)
    • mix of strokes

• Cool-down-
  • 100 choice

Total = 2500

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

Friday:  Speed

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

• Warm-up Set-
  • 8 x 50 @ r=10
    • 25 kick/25 swim
    • 25 drill/25 swim

• Main Set-
  • 3 x through:
    • 4 x 50 swim @ r=10
      • #1=25 easy/25 fast
      • #2=25 fast/25 easy
      • #3=50 easy
      • #4=50 fast (90%)
    • 2 x 50 swim (fast, 95%) @ r=30
    • 1 x 100 swim (build) @ r=10
    • 1 x 50 swim (easy) @ r=60

• Cool-down-
  • 150 choice

Total = 2500

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

August 4-8, 2014

Workouts for May 12-16, 2014, 2014

***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

• Pull Set-
  • 11 x 50 pull @ 55 or r=10
  • First 3:  4 breaths each 25
  • Next 4:  3 breaths each 25
  • Next 3:  2 breaths each 25
  • Last 50:  1 breath each 25

• 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-
  • 200 choice

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 300 swim
  • 200 IM kick
  • 100 IM drill
  • 8 x 25 swim @ r=10
    • build

• Main IM Set-
  • 1 x 300 IM @ 5:30 or r=45
    • 4 x 50 fly @ 1:10 or r=20
      • 1 x 200 IM @ 4:00 or r=30
        • 4 x 50 back @ 1:10 or r=20
          • 1 x 100 IM @ 2:15 or r=30
            • 4 x 50 breast @ 1:10 or r=15

• 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-
  • 200 swim, 200 kick, 200 pull

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

• Main Set-
  • 2 x through:
    • 200 should be faster than 200 split of 300
    • 100 should be faster than 100 split of 200
    • 50 should be faster than 50 split of 100

• 300 swim @ 5:00 or r=30
• 200 swim @ 3:30 or r=30
• 100 swim @ 1:45 or r=15
• 50 swim @ 1:15 or r=30

• Speed Set-
  • 12 x 25 @ 40 or r=15
    • 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-
  • 6 x 50 stroke @ 1:10 or r=15
    • 25 drill/25 swim

• Stroke Set B-
  • 12 x 25 stroke @ 45 or r=15
    • ½ length scull/½ length swim
    • ½ length swim/½ length scull

• Pull Set-
  • 800 pull:  breathe 3/5/7/5 by 50’s

• Stroke Set C-
  • 12 x 25 swim @ 45 or r=15
    • 25 stroke/25 choice

• Cool-down-
  • 200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

• Warm-up-
  • 400 swim

• Main Set-
  • 2 x through:
    • 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 kick @ 1:30 or r=15
      • negative split
    • 8 x 25 stroke @ 45 or r=20
      • moderate – hard effort
    • extra 30 seconds rest

• Speed Set-
  • 16 x 25 @ 40 or r=10-15
    • 25 easy/25 fast

• Cool-down-
  • 100 swim

Total = 2500

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

May 12-16, 2014