Workouts for November 23-27, 2015
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
- Warm-up-
- 200 swim
- 4 x 50 pull @ r=5
- 8 x 25 kick @ r=5
- Warm-up Set-
- 4 x 75 pull @ 1:30 or r=15
- breathe 3/5/3 by 25’s
- 4 x 75 pull @ 1:30 or r=15
- Main Set-
- Descend times 1-2 for each distance:
- 2 x 400 @ 6:40 or r=40
- 2 x 300 @ 5:00 or r=30
- 2 x 200 @ 3:20 or r=20
- 2 x 100 @ 1:40 or r=10
- 2 x 200 @ 3:20 or r=20
- 2 x 300 @ 5:00 or r=30
- 2 x 400 @ 6:40 or r=40
- Descend times 1-2 for each distance:
- Cool-down-
- 100 swim
Total = 3000
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Tuesday: IM
- Warm-up-
- 400 swim
- IM Set A-
- 4 x thru (1 round each stroke, reverse IM order):
- 2 x 25 kick @ 45 or r=15
- 2 x 50 @ 1:15 or r=15
- 25 drill/25 swim
- 1 x 100 swim @ 2:15 or r=30
- round 1: 25 fly/25 free/25 fly/25 free
- round 2: 25 back/25 free/25 back/25 free
- round 3: 25 breast/25 free/25 breast/25 free
- round 4: 100 IM
- 1 x 100 pull @ 1:45 or r=15
- breathe 3/5 by 25’s
- extra 30 seconds rest between rounds
- 4 x thru (1 round each stroke, reverse IM order):
- IM Set B-
- 12 x 50 swim @ 1:10 or r=15
- 4 x thru:
- 25 fly/25 back
- 25 back/25 breast
- 25 breast/25 free
- 4 x thru:
- 12 x 50 swim @ 1:10 or r=15
- Cool-down-
- 100 swim
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
- Warm-up-
- 300 swim
- Warm-up Set-
- 8 x 25 scull with freestyle kick @ r=5
- Main Set-
- Swim as one continuous set:
- 1 x 300 pull @ 5:00 or r=30
- 2 x 150 swim @ 2:45 or r=20
- 4 x 75 kick @ 1:45 or r=15
- 6 x 50 swim @ 1:00 or r=15
- 4 x 75 kick @ 1:45 or r=15
- 4 x 75 kick @ 1:45 or r=15
- 2 x 150 swim @ 2:45 or r=20
- 2 x 150 swim @ 2:45 or r=20
- 1 x 300 pull
- 1 x 300 pull @ 5:00 or r=30
- Swim as one continuous set:
- Drill Set-
- 8 x 25 drill @ 45 or r=15
- 25 10-beat free/25 DPS
- 8 x 25 drill @ 45 or r=15
- Cool-down-
- 200 swim
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
- Warm-up-
- 300 swim
- 6 x 50 @ r=10
- 25 kick/25 swim
- Stroke Set A:
- 24 x 25 swim @ 40 or r=10-15
- alternate: 25 stroke/25 free
- 24 x 25 swim @ 40 or r=10-15
- Stroke Set B:
- 2 x thru:
- 1 x 200 swim @ 3:40 or r=30
- odd 50’s stroke
- 4 x 50 swim @ 1:10 or r=15
- even 50’s stroke
- 8 x 25 swim @ 40 or r=10
- all stroke
- 1 x 200 swim @ 3:40 or r=30
- 2 x thru:
- Cool-down-
- 100 choice
Total = 2500
+++++++++++++++++++++++++
Friday: Speed
- Warm-up-
- 300 swim
- 200 kick
- 100 pull
- Warm-up Set-
- 8 x 50 @ r=10
- 1-4: 25 kick/25 swim
- 5-8: 25 drill/25 swim
- 8 x 50 @ r=10
- Speed Set A-
- 3 x 200 swim @ 4:00 or r=60
- #1: straight 200
- #2: broken 15 seconds at 100
- #3: broken 10 seconds at each 50
- 3 x 200 swim @ 4:00 or r=60
- Recovery Set-
- 6 x 50 pull @ r=10
- Speed Set B-
- 3 x 100 swim @ 2:30 or r=60
- #1: straight 100
- #2: broken 15 seconds at 50
- #3: broken 10 seconds at each 25
- 3 x 100 swim @ 2:30 or r=60
- Cool-down-
- 300 choice
Total = 2500
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