Workouts for September 8-12, 2014

***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-
  • 8 x 25 swim @ r=10
    • ascend times 1-8

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 300 swim

• Warm-up Set-
  • 12 x 25 @ r=10
    • 25 scull/25 drill/25 swim

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

• IM Set A-
  • 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 B-
  • 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 swim @ 2:45 or r=20
      • 50 build/50 DPS/50 build
    • 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 @ 30 or r=10
      • equal to or 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

• Kick Set-
  • 8 x 50 kick @ 1:30 or r=20
    • choose 1 stroke for each set of 4 x 50
    • descend times 1-4, 5-8

• Drill Set A-
  • 10 x 25 drill @ 45 or r=10
    • head-up cobra drill with fins or alternative drill

• Swim Set-
  • 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 @ 45 or r=10
    • head-up cobra drill with fins or alternative drill

• Cool-down-
  • 200 swim

Total = 2500

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

Friday:  Speed

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

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

• Speed Set A-
  • 10 x 50 swim @ 1:15 or r=30
    • 25 build/25 fast

• Recovery-
  • 200 swim

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

• Recovery-
  • 200 swim

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

• Cool-down-
  • 200 choice

Total = 2500

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

September 8-12, 2014

Workouts for September 1-5, 2014

***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 free kick @ r=5

• Main Set-
  • 3 x through:
    • 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 @ 3:30 or r=20
    • negative split
  • 2 x 100 @ 2:00 or r=20
    • 25 drill/25 swim
  • 4 x 100 pull @ 1:45 or r=15
    • 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)

• Turns Set-
  • 8 x 25 free (from center of pool) @ 45 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, easy to wall

• Main Set-
  • Tempo/effort get faster with each set:
    • 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=10

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

• Scull Set-
  • 12 x 25 @ r=5
    • 25 scull/25 glide/25 pull

• Cool-down-
  • 200 choice

Total = 2500

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

September 1-5, 2014

Workouts for August 25-29, 2014

***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:  Speed

• 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

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

August 25-29, 2014

Workouts for August 11-15, 2014

***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 through:
    • 300 pull @ 5:00 or r=30
      • breathe 3/5/3 by 100’s
    • 3 x 100 swim @ 1:45 or r=15
      • 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 pull

• 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 through:
      • 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 through:
    • *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-strong effort
      • 2 x 75 swim @  1:30 or r=20
        • strong effort
      • 2 x 50 swim @ 1:00 or r=15
        • strong effort
      • 2 x 25 swim @ 40 or r=10
        • strong 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 through (minimum 2 rounds stroke):
    • 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

• Race Pace 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

• Main Set-
  • 8 x through:
    • 25 fast @ 30 or r=10
    • 50 easy @ 1:15 or r=30

• Recovery Set-
  • 300 pull:  breathe every 3rd stroke

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

• Cool-down-
  • 300 choice

Total = 2500

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

August 11-15, 2014

Sorry for the delay (I worked a 3-day swim meet and completely forgot to post this)!!

Workouts for July 28-August 1, 2014

***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

• Swim 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

• Race Pace 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:  Speed

• Warm-up-
  • 200 swim
  • 200 choice

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

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

• Recovery-
  • 200 swim

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

• Recovery-
  • 200 swim

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

• Cool-down-
  • 200 choice

Total = 2500

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

July 28-August 1, 2014

Workouts for July 21-25, 2014

***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 @ 7:30 or r=30
    • breathe 3/4/5/4/3 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 @  3:20 or r=20
      • negative split
  • 1 x 300 pull @  4:50 or r=20
    • breathe 3/5/7 by 50’s
    • 2 x 150 swim @  2:30 or r=15
      • negative split
    • 1 x 200 pull @ 3:20 or r=20
      • breathe 3/5 by 50’s
  • 2 x 100 swim @ 1:40 or r=10
    • 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
    • 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-
  • 200 swim
  • 200 kick
  • 200 pull

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

• Main Set-
  • 3 x through:
    • 200 swim (moderate pace) @ 3:30 or r=30
      • 150 swim (faster pace) @ 2:45 or r=30
        • 100 swim (faster pace) @ 1:45 or r=15
          • 50 swim (stroke, moderate pace) @ 1:30 or r=30

• Recovery Set-
  • 4 x (25 scull/25 glide stroke/25 pull)

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

• 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

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

• Cool-down-
  • 100 choice

Total = 2500

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

Friday:  Speed

• 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

• Speed 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

• Speed 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

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

• Cool-down-
  • 200 swim

Total = 2500

+++++++++++++++++++++++++
July 21-25, 2014

Workouts for July 14-18, 2014

***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-
  • 10 x 50 pull @ 55 or r=10
    • breathe 3/4/5/6/7 by 50’s

• Main Set A-
  • 2 x 500 swim @ 8:00 or r=30
    • 25 easy/25 fast/50 easy/50 fast/75 easy/75 fast/100 easy/100 fast

• Main Set B-
  • 4 x 250 swim @ 4:00 or r=20
    • 50 easy/50 fast/50 easy/50 fast/25 easy/25 fast

• Cool-down-
  • 100 choice

Total = 3100

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

Tuesday:  IM

• Warm-up-
  • 600 choice

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

• IM Drill Set-
  • 16 x 25 @ 45 or r=15
    • 25 drill/25 swim
    • 2 of each stroke

• 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 @ r=10

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

• Warm-up Set B-
  • 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 Kick Set-
  • 10 x 25 kick @ r=15
    • fly, back, or breast

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

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

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

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

• Cool-down-
  • 500 pull
    • breathe 3/5/3/5/3 by 100’s

Total = 2500

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

Friday:  Speed

• 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=20
    • fastest possible average
  • 100 swim or pull easy @ 3:00
  • 2 x 50 “stroke” @ 1:20 or r=30
    • fastest possible average

• Cool-down-
  • 100 choice

Total = 2600

+++++++++++++++++++++++++
July 14-18, 2014

Workouts for July 7-11, 2014

***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-
  • 400 pull @ 7:00 or r=60
    • breathe 3/5/3/5 by 100’s
  • 4 x 50 kick @ 1:30 or r=20
    • 25 easy/25 fast
  • 2 x 200 swim @ 3:30 or r=30
    • negative split
  • 4 x 100 pull @ 1:45 or r=15
    • descend times 1-4
  • 1 x 200 kick @ 5:00 or r=30
    • negative split
  • 8 x 50 swim @ 55 or r=10
    • descend times 1-4, 5-8
  • 16 x 25 swim @ 35 or r=10
    • descend times 1-4, etc.

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

Total = 3000

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

Tuesday:  IM

• Warm-up-
  • 2 x (125 swim, 125 drill or 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 through:
      • 50 fly/25 back
      • 50 back/25 breast
      • 50 breast/25 free

• Recovery Set-
  • 450 pull:  breathe 3/5/3 by 50’s

• IM Set B-
  • 6 x 50 swim @ 1:05 or r=15
    • 2 x through:
      • 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-
  • 400 swim

• Warm-up Set A-
  • 8 x 25 kick @ 45 or r=10

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

• Main Set-
  • 3 x through:
    • 2 x 100 pull @ 1:45 or r=15
      • moderate effort
    • 4 x 50 @ 1:00 or r=10
      • 25 10-beat free/25 free
    • 1 x 200 free @ 3:30 or r=30
      • descend times 1-3

• Speed Set-
  • 8 x 25 swim @ 40 or r=15
    • 25 easy/25 fast

• Cool-down-
  • 100 choice

Total = 3000

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

Thursday:  Stroke

• Warm-up-
  • 400 swim

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

• Warm-up Set B-
  • 8 x 50 @ 1:05 or r=15
    • 25 stroke drill/25 stroke
    • 25 free drill/25 free

• Main Set-
  • 2 x through:
    • 300 swim @ 5:15 or r=45
      • all free
    • 200 swim @ 3:45 or r=30
      • 50 stroke/50 free/50 stroke/50 free
    • 100 swim @ 2:00 or r=20
      • 50 stroke/50 free
    • 50 swim @ 1:15 or r=30
      • 25 stroke/25 free

• Cool-down-
  • 200:  25 kick/25 swim

Total = 2500

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

Friday:  Speed

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 10 x 25 @ 45 or r=15
    • 25 drill/25 build

• Main Set-
  • 2 x 150 swim @ 3:00 or r=60
    • 90% 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
    • 90% effort
  • 1 x 200 swim @ 4:30 or r=60
    • ½ speed (recovery pace)

• Cool-down-
  • 10 x 25 swim @ 45 or r=15
    • ascend pace

Total = 2500

+++++++++++++++++++++++++
July 7-11, 2014