Weekly Workouts

September 10-September 14, 2018


Monday 9/10

Warmup 500 choice

Main set

6 x 100 descend  1:30 1:35 1:40 1:45…

4 x 50 kick AFAP  1:00 1:05 1:10 1:15...

5 x 100 descend  1:25 1:30 1:35 1:40…

4 x 50 kick AFAP

4 x 100 descend  

4 x 50 kick AFAP

3 x 100

4 x 50 kick AFAP

2 x 100

4 x 50 kick AFAP

Warmdown 200

3700


Tuesday 9/11

Warmup 500 choice

Warmup set

8 x 25 choice  :10 rest

odds) breakout

evens) finish

Main set

3 x

2 x 150  :15 RI

Round 1 & 3)  build free

Round 2)  IM drop

4 x 25 kick  :10 rest

odds) dkob

evens) choice

300 free  1:00 rest

Round 1 & 3)  BTF

Round 2)  IM

Warmdown 200

3000


Wednesday IM 9/12

Warmup 500 choice

Warmup set

7 x 100  :15

  1. fly drill/back drill/fly kick/back kick

  2. fly kick/back kick/fly swim/back swim

  3. back drill/brst drill/back kick/brst kick

  4. back kick/brst kick/back swim/brst swim

  5. brst drill/free drill/brst kick/free kick

  6. brst kick/free kick/brst swim/free swim

  7. 100  IM swim

Main set

4 x (4 x 100 IMO)  :20 rest

--12.5 swim/:15 tread slowly raising arms from hands to streamline, fall forward into water/12.5 swim…

--BTF

Warmdown 200

3000


Wednesday Free 9/12

Warmup 500 choice

Warmup set

7 x 100  :15

  1. free--50 drill/50 kick

  2. free--50 kick/50 swim

  3. stroke--50 drill/50 kick

  4. stroke--50 kick/50 swim

  5. 50 free drill/50 stroke kick

  6. 50 free kick/50 stroke drill

  7. 100 swim choice

Main set

4 x (4 x 100)  :20 rest

--12.5 swim/:15 tread slowly raising arms from hands to streamline, fall forward into water/12.5 swim…

--BTF

Rounds 1,2,4) free

Round 3) non-free

Warmdown 200
3000


Thursday 9/13

Warmup 500 choice

Main set

4 x 50 free--kick/swim  choice 1:00 1:05 1:10  1:15…

4 x 50 free--descend  :50 :55 1:00 1:05…

2 x 50 free--ez/fast  :50 :55 1:00 1:05...

6 x 50 back--kick/swim  1:00 1:05 1:10 1:15…

4 x 100 back--descend  1:45 1:55 2:05 2:15…

4 x 75  brst/free/brst  1:15 1:30 1:45  2:00…

4 x 50  brst kick--descend  :10 rest

4 x 50 kick--dkob  :10 rest

4 x 50 fly drill--3 rt/3 lt/3 both

4 x 50 fly--fast swim

Warmdown 200

3000



Friday 9/14

Warmup 500 choice

Warmup set

3 x 50  :15

  1. ez/fast

  2. fast/ez

  3. fast

Main set

275

250

225

200

175

150 *1:00 rest b/t distances

125 *set pace early

100 *as distances decrease, intensity increases

75

50

25

Warmdown 200

2500




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