Week of July 8, 2013

Monday

Warm Up (1300)	200 swim 100 kick 200 pull 2 x through: ·         2 x 100 pull @ 1:30 or r=:10 o    Breathe 3/5 by 25’s ·         4 x 50 swim @ :50 or r=:15 o    25 drill/25 swim
Main Set (1500)	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)	200 easy choice

Total: 3000 Yards

Wednesday

Warm Up (900)	200 swim 100 kick 200 (25 drill/25 swim) 100 kick 12 x 25 swim @ r=:10 ·         Descend stroke count 1-4. 5-8. 9-12
Main Set (2000)	2 x 200 pull @ 3:00 or r=:20 4 x 100 swim @ 1:35 or r=:15 8 x 50 kick @ :50 or r=:15 4 x 100 swim @ 1:35 or r=:15 2 x 200 pull @ 3:00 or r=:20
Cool Down (100)	100 easy choice

Total: 3000 Yards

Friday

Warm Up (1200)	300 swim 300 pull 300 kick 4 x 75 r=:15 ·         25 drill/25 swim/25 build
Main Set (1800-2700)	2-3 x through: ·         2 x 200 pull r=:15 ·         1 x 400 swim r=:20 o    (strong effort, record times) ·         2 x 50 non-free r=:10
Cool Down (200)	200 easy choice

Total: 3200-4100 Yards

Week of July 1, 2013

Monday

Warm Up (500)	200 swim 100 kick 200 as 25 drill/25 swim
Main Set (2400)	600 pull @ 8:40 or r=:40 ·         breathe 3/5/3/7/3/5 by 100’s 4 x 150 swim @ 2:20 or r=:20 ·         descend times 1-4 400 pull @ 5:50 or r=:30 ·         breathe 3/5/3/5 by 100’s 4 x 100 swim @ 1:35 or r=:15 ·         descent times 1-4 200 pull @ 3:00 or r=:20 ·         breathe 3/5/3/5 by 50’s 4 x 50 swim @ :50 or r=:10 ·         descend times 1-4
Cool Down (100)	100 easy choice

Total: 3000 Yards

Wednesday

Warm Up (900)	500 Choice 12 x 25 @ :40 or r=:15 ·         25 kick/25 drill/25 swim
Main Set (2000)	20 x 75 swim @ 1:00 as follows: ·         1-4 easy ·         5-8 medium ·         9-12 hard ·         13-16 medium ·         17-20 hard 20 x 25 @ :45 ·         2 x 25: ½ length underwater dolphin kick, ½ length easy swim ·         2 x 25: DPS
Cool Down (200)	200 easy choice

Total: 3000 Yards

Friday

Warm Up (1200)	600 Choice 6 x 50 kick @ r=:15 6 x 50 swim @ r=:15
Main Set (1000-3000)	Repeat 1-3 times: ·         4 x 100 swim @ 1:30 o    DPS ·         4 x 150 pull @ 2:15 o    50 fast/100 smooth
Cool Down (300)	300 easy choice

Total: 2000-4500 Yards

Workout A

Warm Up (1600)	12 x 100 @ 1:45 ·         4 Swim ·         4 Kick ·         4 Pull 4 x 100 IM @ 1:50
Main Set (1800)	500 Swim @ 7:50 100 Max Pull @ 2:00 400 Swim @ 6:20 100 Max Pull @ 2:00 300 Swim @ 4:45 100 Max Pull @ 2:00 200 Swim @ 3:10 100 Max Pull @ 2:00
Cool Down (500)	10 x 50 Choice

Total: 3900 Yards

Workout B

Warm Up (1200)	9 x 100 @ 1:55 ·         3 Swim ·         3 Kick ·         3 Pull 3 x 100 IM @ 2:00
Main Set (1400)	400 Swim @ 7:20 100 Max Pull @ 2:10 300 Swim @ 5:30 100 Max Pull @ 2:10 200 Swim @ 3:40 100 Max Pull @ 2:10 100 Swim @ 1:50 100 Max Pull @ 2:10
Cool Down (300)	10 x 50 Choice

Total: 2900 Yards

January 30, 2013

 

Workout A

Warm Up (1000)	300 Swim 3 x 100 Kick @ 1:50 3 x 100 Pull @ 1:40 100 easy
Main Set (3200)	4 x 800 @ 12:00 ·         1,3 Swim ·         2,4 Pull
Cool Down (300)	300 easy swim

Total: 4500 Yards

Workout B

Warm Up (1000)	300 Swim 3 x 100 Kick @ 2:00 3 x 100 Pull @ 1:50 100 easy
Main Set (2000)	4 x 500 @ 7:45 ·         1,3 Swim ·         2,4 Pull
Cool Down (200)	200 easy swim

Total: 3200 Yards