Workouts for September 30 – October 4, 2013

***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-
  • 600 pull:  breathe 3/5/3/5/3/5 by 100’s

• Pace Set A-
  • 4 x 150 swim @ 2:30 or r=15
    • descend times 1-4

• Recovery Set-
  • 200 kick:  moderate effort

• Pace Set B-
  • 12 x 50 swim @ 1:00 or r=15
    • descend times 1-3, 4-6, 7-9, 10-12

• Stroke Count Set-
  • 16 x 25 swim @ 35 or r=10
    • descend stroke count 1-4, 5-8, 9-12, 13-16

Total = 3000

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

Tuesday:  IM

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

• Warm-up Set A-
  • 6 x 50 @ r=10
    • 25 scull/25 pull

• Warm-up Set B-
  • 4 x 75 kick @ r=15
    • IM order

• Main Set-
  • Set borrowed from Bill Sweetenham:
    • 1 x 150 swim @ 3:10 or r=20
      • 50 back/50 breast/50 free
    • 2 x 50 swim @ 1:10 or r=20
      • #1 50 fly, #2 25 fly/25 back
    • 1 x 150 swim @ 3:10 or r=20
      • 50 back/50 breast/50 free
    • 2 x 50 swim @ 1:10 or r=20
      • #1 50 back, #2 25 back/25 breast
    • 1 x 150 swim @ 3:10 or r=20
      • 50 back/50 breast/50 free
    • 2 x 50 swim @ 1:10 or r=20
      • #1 50 breast, #2 25 breast/25 free
    • 1 x 150 swim @ 3:10 or r=20
      • 50 back/50 breast/50 free
    • 2 x 50 free @ 1:00 or r=15

• Cool-down-
  • 300 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
  • 200 pull, 2 x 50 pull @ r=10

• Main Set-
  • 1 x 300 free @ 5:00 or r=30
    • even split
  • 2 x 50 best stroke @ 1:10 or r=20
    • 25 build/25 DPS
  • 1 x 300 free @ 5:00 or r=30
    • negative split by 2 seconds
  • 2 x 50 best stroke @ 1:10 or r=20
    • 25 build/25 DPS
  • 1 x 300 free @ 5:00 or r=30
    • negative split by 4 seconds
  • 2 x 50 best stroke @ 1:10 or r=20
    • 25 build/25 DPS
  • 1 x 300 free @ 5:00 or r=30
    • negative split by 6 seconds
  • 2 x 50 best stroke @ 1:10 or r=20
    • 25 build/25 DPS

• Kick Set-
  • 300 kick:  25 easy/25 fast

• Cool-down-
  • 200:  25 scull/25 pull

Total = 3000

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

Thursday:  Stroke

• Warm-up-
  • 400 swim

• Stroke Drill Set A-
  • 10 x 25 drill @ 45 or r=15
    • 25 short axis stroke/25 long axis stroke

• Stroke Drill Set B-
  • 10 x 50 (25 drill/25 swim) @ 1:10 or r=15
    • 50 short axis stroke/50 long axis stroke

• Pull Set-
  • 500 pull:  breathe 3/5/3/5 by 100’s

• Stroke Swim Set A-
  • 10 x 25 swim @ 45 or r=15
    • 25 short axis stroke/25 long axis stroke

• Stroke Swim Set B-
  • 10 x 50 swim @ 1:10 or r=15
    • 25 short axis stroke/25 long axis stroke

• Cool-down-
  • 100 swim

Total = 2500

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

Friday:  Sprint-Based

• Warm-up-
  • 200 swim
  • 2 x 25 swim @ r=10
  • 200 kick
  • 2 x 25 kick @ r=10

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

• Main Set-
  • Report stroke counts for 25’s
    • 12 x 50 swim @ 1:10 or r=25
      • evens:  25 max speed/25 DPS
      • odds:  25 DPS/25 max speed
    • 1 x 200 easy
    • 8 x 50 swim @ 1:05 or r=20
      • evens:  25 max speed/25 DPS
      • odds:  25 DPS/25 max speed
    • 1 x 200 easy
    • 4 x 50 swim @ 1:00 or r=15
      • evens:  25 max speed/25 DPS
      • odds:  25 DPS/25 max speed

• Cool-down-
  • 100 choice

Total = 2500

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

Sept 30-Oct 4, 2013

Workouts for September 23-27, 2013

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 400 swim

• Warm-up Set-
  • 4 x through:
    • 2 x 50 pull @ 55 or r=10
    • 2 x 25 pull @ 30 or r=5

• Main Set-
  • @ 20 seconds rest between swims:
    • 50
      • 100
        • 150
          • 200
            • 250
              • 300
            • 250
          • 200
        • 150
      • 100
    • 50

• Cool-down-
  • 200 choice

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 300 swim

• IM Set A-
  • 12 x 25 @ r=10
    • 25 scull with kick/25 drill/25 swim
    • 1 round each stroke, rev. IM order

• Pull Set-
  • 8 x 75 pull @ 1:40 or r=15
    • 25 free/25 breast/25 free

• IM Set B-
  • 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 C-
  • 20 x 25 swim @ 40 or r=10
    • 100 IM order

• Cool-down-
  • 200 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 500 choice

• Pace Set A-
  • 3 x through:
    • 1 x 200 pull @ 3:30 or r=30
      • moderate effort
    • 1 x 150 (50 drill/50 swim/50 drill) @ 2:45 or r=20
      • moderate effort
    • 1 x 100 pull @ 1:45 or r=20
      • negative split
    • 1 x 50 swim @ 1:00 or r=15
      • negative split

• Pace Set B-
  • 5 x through:
    • 1 x 50 swim @ 1:00 or r=15
    • 2 x 25 swim @ 40 or r=15
      • faster than 50 pace

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

• Cool-down-
  • 200 choice

Total = 3000

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

Thursday:  Stroke

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

• Drill Set A-
  • 10 x 25 drill @ 50 or r=15
    • head-up cobra drill with fins or alternative drill

• Stroke Set A-
  • 8 x 50 kick @ 1:30 or r=20
    • choose 1 stroke for each set of 4 x 50
    • best possible average for each set of 4

• Stroke Set B-
  • 8 x 50 swim @ 1:30 or r=30
    • choose 1 stroke
    • keep stroke count consistent
    • best possible average for 8 x 50

• Pull Set-
  • 400 pull:  breathe every 3rd stroke

• Drill Set B-
  • 10 x 25 drill @ 40 or r=10
    • cobra drill with fins or alternative drill

• Cool-down-
  • 200 swim

Total = 2500

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

Friday:  Sprint-Based

• Warm-up-
  • 200 swim
  • 200 choice
  • 200 swim

• Warm-up Set-
  • 12 x 25 @ r=15
    • 25 kick/25 swim

• Sprint Set A-
  • 10 x 50 swim @ 1:20 or r=30
    • 25 build/25 fast

• Recovery A-
  • 200 swim

• Sprint Set B-
  • 10 x 25 swim @ 30 or r=10
    • 25 build/25 fast

• Recovery B-
  • 200 swim

• Sprint Set C-
  • 10 x 25 swim @ 40 or r=20
    • 25 build/25 fast

• Cool-down-
  • 200 choice

Total = 2500

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

September 23-27, 2013

Workouts for September 9-13, 2013

***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 300 swim or pull @ 5:00 or r=30
    • descend times 1-3
  • 3 x 200 swim or pull @ 3:15 or r=15
    • descend times 1-3
  • 3 x 150 swim or pull @ 2:30 or r=15
    • descend times 1-3
  • 3 x 100 swim or pull @ 1:45 or r=15
    • descend times 1-3
  • 3 x 50 swim or pull @ 55 or r=10
    • descend times 1-3

• Cool-down-
  • 200 choice

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 300 swim

• Warm-up Set A-
  • 6 x 50 @ r=15
    • 25 kick/25 drill

• Warm-up Set B-
  • 300 pull:  breathe 3/5/3 by 100’s

• Main Set-
  • 6 x 250 swim @ 5:00 or r=30
    • 25 fly/50 back/75 breast/100 free

• Cool-down-
  • 100 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

• Main Set-
  • 8 x 100 swim @ 1:50 or r=20
    • odd 100’s:  moderate effort
    • even 100’s:  descend times 2-4-6-8
  • 8 x 75 swim @ 1:20 or r=15
    • odd 75’s:  moderate effort
    • even 75’s:  descend times 2-4-6-8
  • 8 x 50 swim @ 1:00 or r=15
    • odd 50’s:  moderate effort
    • even 50’s:  descend times 2-4-6-8
  • 8 x 25 swim @ 30 or r=5-10
    • odd 25’s moderate effort
    • even 25’s:  descend times 2-4-6-8

• Cool-down-
  • 200 choice

Total = 3000

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

Thursday:  Stroke

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

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

• Main Set-
  • 3 x through:
    • 4 x 25 kick @ 45 or r=15
      • round 1=fly
      • round 2=back
      • round 3=breast
    • 4 x 50 @ 1:10 or r=15
      • 25 drill/25 swim
      • round 1=fly
      • round 2=back
      • round 3=breast
    • 1 x 300 pull @ 5:00 or r=30
      • breathe every 3rd stroke

Total = 2500

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

Friday:  Sprint-Based

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 10 x 25 [25 kick/25 build] @ r=10

• Main Set-
  • 5 x 50 swim @ 50 or r=5
    • swim hard enough to make interval
  • 1 x 50 swim [fast!] @ 50 or r=10
  • 4 x 50 swim @ 55 or r=5
    • swim hard enough to make interval
  • 2 x 50 swim [fast!] @ 55 or r=15
  • 3 x 50 swim @ 60 or r=5-10
    • swim hard enough to make interval
  • 3 x 50 swim [fast!] @ 60 or r=15-20
  • 2 x 50 swim @ 1:05 or r=10
    • swim hard enough to make interval
  • 4 x 50 swim [fast!] @ 1:05 or r=20-25
  • 1 x 50 swim @ 1:10 or r=10
    • swim hard enough to make interval
  • 5 x 50 swim [fast!] @ 1:10 or r=25-30

• Cool-down-
  • 10 x 25 [25 scull with free kick/25 swim] @ r=5

Total = 2500

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

September 9-13, 2013

Workouts for September 2-6, 2013

***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-
  • 600 pull @ 9:30 or r=30
    • breathe 3/5/3/7/3/5 by 100’s
  • 4 x 150 swim @ 2:30 or r=15
    • descend times 1-4
  • 400 pull 6:30 or r=30
    • breathe 3/5/3/5 by 100’s
  • 4 x 100 swim @ 1:40 or r=10
    • descend times 1-4
  • 200 pull @ 3:30 or r=30
    • breathe 3/5/3/7 by 50’s
  • 4 x 50 swim @ 50 or r=5
    • descend times 1-4

• Cool-down-
  • 100 choice

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 400 swim

• Warm-up Set-
  • 12 x 25 @ r=10
    • 25 kick/25 drill/25 swim
    • IM order

• IM Set A-
  • 8 x 100 swim @ 2:10 or r=20
  • Alternate:
    • 25 fly/75 back
    • 25 breast/75 free

• IM Set B-
  • 4 x 200 @ 4:10 or r=30
    • 25 fly/50 back/25 breast/50 free/50 kick

• Cool-down-
  • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 400 swim

• Warm-up Set A-
  • 8 x 50 pull @ 55 or r=10
    • breathe 3/5 by 25’s

• Warm-up Set B-
  • 8 x 25 drill @ r=10
    • 25 10-beat free/25 catch-up free

• Main Set-
  • 2 x through:
    • 250 swim @ 4:10 or r=25
      • 200 swim @ 3:20 or r=20
        • 150 swim @ 2:30 or r=15
          • 100 swim @ 1:40 or r=10
            • 50 swim @ 55 or r=10

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

• Cool-down-
  • 200 choice

Total = 3000

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

Thursday:  Stroke

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

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

• Stroke Set A-
  • 8 x 25 “short axis” stroke drills @ 45 or r=10
    • 25 fly drill/25 breast drill

• Stroke Set B-
  • 8 x 50 “short axis” strokes @ 1:10 or r=20
    • 25 drill/25 swim
    • alternate 50 fly, 50 breast

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

• Stroke Set C-
  • 8 x 25 “short axis” strokes @ 40 or r=15
    • 25 fly/25 breast

• Cool-down-
  • 200 choice

Total = 2500

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

Friday:  Sprint-Based

• Warm-up-
  • 300 swim
  • 200 kick

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

• Main Set-
  • 4 x 100 swim @ 2:00 or r=20-30
    • 25 fast/75 easy
  • 400 easy:  swim or pull @ r=60
  • 6 x 50 swim @ 1:00 or r=10-15
    • 25 easy/25 fast
  • 300 easy:  swim or pull @ r=60
  • 8 x 25 swim @ 30 or r=10
    • 12.5 easy/12.5 fast
  • 200 easy:  swim or pull

Total = 2500

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

September 2-6, 2013

Workouts for August 5-9, 2013

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 100 choice

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

• Main Set-
  • 2nd repeat faster than 1st repeat:
    • 2 x 500 swim or pull @ 7:30 or r=30
    • 2 x 400 swim or pull @ 6:30 or r=30
    • 2 x 300 swim or pull @ 4:45 or r=15

• Cool-down-
  • 100 choice

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 400 swim

• Kick Set-
  • 10 x 50 kick @ 1:30 or r=15
    • 1 x 50 free
    • 2 x 50 breast
    • 3 x 50 back
    • 4 x 50 fly

• Pull Set-
  • 10 x 50 pull @ 1:10 or r=15
    • 25 breast/25 free

• Main Set-
  • 10 x 100 IM @ 2:20 or r=30
    • choose one stroke each time to drop
    • choose one stroke each time to double-up

• Cool-down-
  • 100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 400 swim
  • 8 x 50 [25 kick/25 swim] @ r=10

• Main Set-
  • Swim as one continuous set:
    • 4 x 100 pull @ 1:45 or r=15
    • 1 x 200 swim @ 3:30 or r=30
    • 3 x 100 pull @ 1:40 or r=10
    • 1 x 200 swim @ 3:30 or r=30
    • 2 x 100 pull @ 1:35 or r=5
    • 1 x 200 swim @ 3:30 or r=30
    • 1 x 100 pull @ 1:30 or r=5

• Speed Set-
  • 8 x 50 swim @ 1:05 or r=20
    • 4 x thru:
      • 25 easy/25 fast
      • 25 fast/25 easy

• Cool-down-
  • 8 x 25 scull/swim @ r=5

Total = 3000

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

Thursday:  Stroke

• Warm-up-
  • 400 choice

• Main Set-
  • 1 x 400 pull @ 6:45 or r=45
    • breathe 3/5/3/5 by 100’s
  • 16 x 25 kick @ 45 or r=15
    • 2 x 25 stroke
    • 2 x 25 free
  • 2 x 200 swim @ 4:00 or r=30
    • 50 stroke/50 free/50 stroke/50 free
  • 8 x 50 kick @ 1:30 or r=20
    • 2 x 50 stroke
    • 2 x 50 free
  • 4 x 100 pull @ 2:00 or r=20
    • 50 stroke/50 free

• Cool-down-
  • 100 choice

Total = 2500

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

Friday:  Sprint-Based

• Warm-up-
  • 200 swim
  • 200 choice

• Warm-up Set-
  • 20 x 25 @ r=15
    • 25 kick/25 drill

• Sprint Set A-
  • 10 x 50 swim @ 1:30 or r=30
    • 25 build/25 fast

• Recovery-
  • 200 swim

• Sprint Set B-
  • 10 x 25 swim @ 45 or r=20
    • 25 build/25 fast

• Recovery-
  • 200 swim

• Sprint Set C-
  • 10 x 25 swim @ 45 or r=20
    • 25 build/25 fast

• Cool-down-
  • 200 choice

Total = 2500

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

August 5-9, 2013

Workouts for July 29-August 2, 2013

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 200 swim

• Main Set-
  • 1 x 500 pull @ 8:00 or r=30
    • breathe 3/5/3/5/3 by 100’s
  • 2 x 250 swim @  4:15 or r=30
    • negative split
  • 1 x 400 pull @  6:30 or r=30
    • breathe 3/5/3/5 by 100’s
  • 2 x 200 swim @  3:30 or r=30
    • negative split
  • 1 x 300 pull @  5:00 or r=30
    • breathe 3/5/7 by 50’s
  • 2 x 150 swim @  2:30 or r=15
    • negative split
  • 1 x 200 pull @ 3:30 or r=30
    • breathe 3/5 by 50’s
  • 2 x 100 swim @ 1:45 or r=15
    • negative split

• Cool-down-
  • 4 x 25 glide stroke @ r=5

Total = 3100

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

Tuesday:  IM

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 16 x 25 @ 45 or r=15
    • 25 kick/25 drill
    • 4 each stroke, IM order

• Main Set-
  • 1 x 200 IM @ 4:00 or r=40
  • 4 x 50 swim @ 1:10 or r=20
    • 25 fly/25 back
  • 1 x 200 IM @ 4:00 or r=40
  • 4 x 50 swim @ 1:10 or r=20
    • 25 back/25 breast
  • 1 x 200 IM @ 4:00 or r=40
  • 4 x 50 swim @ 1:10 or r=20
    • 25 breast/25 free

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

• Cool-down-
  • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 300 swim
  • 200 kick
  • 200 drill

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

• Main Set-
  • 4 x 300 swim @ 5:00 or r=30
    • Each 300:
      • 100 easy
      • 100 moderate
      • 100 fast

• Drill Set-
  • 20 x 25 @ 45 or r=15
    • 5 x through:
      • 25 kick
      • 25 drill
      • 25 build
      • 25 DPS

• Cool-down-
  • 100 choice

Total = 3000

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

Thursday:  Stroke

• Warm-up-
  • 500 choice

• Stroke Set A-
  • 10 x 50 stroke @ 1:10 or r=15
    • 25 drill/25 swim

• Stroke Set B-
  • 3 x through (one stroke per round):
    • 2 x 75 @ 1:45 or r=20
      • 25 kick/25 drill/25 swim
    • 2 x 75 swim @ 1:45 or r=30
      • build

• Stroke Set C-
  • 10 x 50 swim @ 1:00 or r=10
    • 25 free/25 stroke

• Cool-down-
  • 100 choice

Total = 2500

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

Friday:  Sprint-Based

• Warm-up-
  • 3 x [125 swim/75 drill]

• Warm-up Set-
  • 4 x through:
    • 1 x 50 @ 1:00 or r=15
      • 25 drill/25 swim
    • 4 x 25 build @ 40 or r=10

• Stroke Count Set A-
  • 8 x 50 swim @ 1:10 or r=20
    • odd 50’s:  DPS/stroke count
    • even 50’s:  build by 12.5’s

• Stroke Count Set B-
  • 4 x 3 x 25 swim @ 45 or r=20
    • #1 of each set:  DPS
    • #2:  @ 200 race pace, hold same # strokes
    • #3:  @ max speed, hold same # strokes

• Stroke Count Set C-
  • 8 x 50 swim @ 1:10 or r=20
    • odd 50’s:  stroke count
    • even 50’s:  build by 12.5’s

• Cool-down-
  • 200 swim

Total = 2500

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

July 29-August 2, 2013

Workouts for July 22-26, 2013

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 400 choice

• Warm-up Set-
  • 10 x 50 pull @ 55 or r=10
    • breathe 3/5/3/7/3 by 50’s

• Pace Set A-
  • 2 x 500 swim @ 8:30 or r=60
    • 25 easy/25 fast/50 easy/50 fast/75 easy/75 fast/100 easy/100 fast

• Pace Set B-
  • 4 x 250 swim @ 4:10 or r=30
    • 50 easy/50 fast/50 easy/50 fast/25 easy/25 fast

• Cool-down-
  • 100 choice

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 600 choice

• Kick Set-
  • 8 x 50 kick @ 1:30 or r=20
    • 2 of each stroke

• Drill Set-
  • 16 x 25 @ 45 or r=15
    • 25 drill/25 swim
    • reverse IM order

• Main Set-
  • 25 fly @ 40 or r=10
    • 25 fly/25 back @ 1:10 or r=20
      • 25 fly/25 back/25 breast @ 1:40 or r=20
        • 100 IM @ 2:10 or r=30
      • 25 fly/25 back/25 breast @ 1:40 or r=20
    • 25 fly/25 back @ 1:10 or r=20
  • 25 fly @ 40 or r=10
• 100 easy @ 3:00
  • 25 free @ 30 or r=10
    • 25 breast/25 free @ 1:10 or r=20
      • 25 back/25 breast/25 free @ 1:40 or r=20
        • 100 IM @ 2:10 or r=30
      • 25 back/25 breast/25 free @ 1:40 or r=20
    • 25 breast/25 free @ 1:10 or r=20
  • 25 free @ 30 or r=10

• Cool-down-
  • 200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 4 x 50 kick or drill @ r=10

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

• Warm-up Set-
  • 8 x 50 @ 1:20 or r=20
    • first 1/3 of each 25 is underwater dolphin kick

• Main Set-
  • 10 x 125 swim @ 2:30 or r=30
    • 2 x through:
      • push last 25
      • push last 50
      • push last 75
      • push last 50
      • push last 25

• Speed Set-
  • 8 x 25 swim @ 45 or r=20
    • 25 easy/25 fast

• Cool-down-
  • 150 swim

Total = 3000

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

Thursday:  Stroke

• Warm-up-
  • 500 choice

• Stroke Set A-
  • 10 x 25 kick @ r=15
    • fly, back, or breast

• Pull Set A-
  • 500 pull
    • breathe 3/5/7/5/3 by 100’s

• Stroke Set B-
  • 10 x 25 drill @ r=10
    • fly, back, or breast

• Swim Set-
  • 250 swim
    • moderate, no breathing in/out of turns

• Stroke Set C-
  • 10 x 25 swim @ r=15
    • fly, back, or breast

• Pull Set B-
  • 500 pull
    • breathe 3/5/3/5/3 by 100’s

Total = 2500

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

Friday:  Sprint-Based

• Warm-up-
  • 200 swim
  • 2 x 50 [25 drill/25 swim] @ r=10
  • 200 kick
  • 2 x 50 [25 kick/25 swim] @ r=10
  • 200 pull
  • 2 x 50 [25 drill or kick/25 swim] @ r=10

• Warm-up Set-
  • 4 x 75 [25 kick/25 drill/25 build] @ r=15

• Main Set-
  • 8 x 50 free @ 55 or r=10
    • fastest possible average
  • 100 swim or pull easy @ 3:00
  • 6 x 50 stroke @ 1:10 or r=20
    • fastest possible average
  • 100 swim or pull easy @ 3:00
  • 4 x 50 free @ 1:00 or r=15
    • fastest possible average
  • 100 swim or pull easy @ 3:00
  • 2 x 50 stroke @ 1:15 or r=25
    • fastest possible average

• Cool-down-
  • 100 choice

Total = 2500

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

July 22-26, 2013