Swim Workouts: week of 2013-09-30

Last week was my last full week of “training” workouts (12 weeks total!). This week I’m only planning on two “training” workouts, and then I’m going to start my (much anticipated) taper. Yay!

I’m only going to plan two workouts for this week. I’m going to try to fit in at least two more days (for four total), but I don’t know yet when or how long I’ll swim. At the least, I’ll do my full warm up and full cool down (1350 yards). I’ll probably try to get in at least another 1000 yards (for around 2500 yards total). For the main set I’ll probably do some race pace intervals (like 4 x 50 at race pace for a 200), and then swim easy for 200 yards and repeat with various strokes / paces.

(See my Swimming page for tips and links to more workouts.)

Here’s my usual warm-up:
400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

And here’s my current cool-down:
200 kick (br) with kickboard
50 – 100 kick fly on back
50 easy (bk)
50 elementary backstroke

Here are the workouts I picked for this week…..

Monday (middle distance):
warm-up (1000 yrds)

2 x 600 as 2x: 200 fr / 100 br with :40 RI
4 x 150 as 50 easy / 50 fast / 50 mod with :20 RI
4 x 100 fast on 1:40 SI

cool-down (350 yrds)

Total = 3550 yrds

Tuesday (stroke):
warm-up (1000 yrds)

10 x 100 as odds free, evens breast on 1:45 SI
500 fr (mod)
10 x 50 as odds free, evens breast on 1:00 SI

cool-down (350 yrds)

Total = 3350 yrds

Wednesday (off)

Thursday (taper):
warm-up (1000 yrds)

main set (~1200 yrds)

cool down (350 yards)

Total = 2550 yrds

Friday (off)

Saturday (taper):

warm-up (1000 yrds)

main set (~1200 yrds)

cool down (350 yards)

Total = 2550 yrds

Sunday (off… and set up next week’s workouts…)

Happy swimming!

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Swim Workouts: week of 2013-09-23

Last week was not a great week for a number of reasons. One good thing was I managed to get in 4 workouts (instead of the 3 I had planned). Some parts of my workouts felt good, other felt slower than usual. But I am starting to feel more confident about my fast-approaching 200 fly race.  Only 3 weeks left until the Pacific Masters short course meters championships!

I have been ramping up my training volume (and intensity) for about 11 weeks now. I feel pretty good about having this solid stretch of training under my belt going into this meet. This will probably be my last week of high volume training until after the swim meet. That will make it 12 weeks of training leading into my taper.

I plan to start dialing back my training volume (but not intensity), starting in the middle of next week. That will give me about a week and a half of taper. So, the goal for this week is to hit it hard for 5 workouts, and maybe squeeze in a small set at race pace each day.

(See my Swimming page for tips on how to modify these (or any other) workouts.)

As always, each workout will be preceded by my usual warm-up:
400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

I’ve been messing around a bit with my usual cool-down. This week I’m going to try for the following:
200 kick (br) with kickboard
50 kick fly on back
50 easy (bk)
50 elementary backstroke

Here are the five workouts I picked for this week…..

Monday (distance):
warm-up (1000 yrds)

400 free with :30 RI
2 x 200 free (desc) with :20 RI
300 free with :30 RI
2 x 150 free (desc) with :20 RI
200 free with :30 RI
2 x 100 free (desc) with :20 RI
100 breast with :30 RI
2 x 50 breast (target :40 pace) with :20 RI

cool-down (350 yrds)

Total = 3350 yrds

Tuesday (stroke):
warm-up (1000 yrds)

2x:
3 x 50 as 25 drill / 25 swim with :15 RI
2 x 100 with :15 RI
150 free with :20 RI
200 breast (build) with :30 RI

8 x 50 as 2x: fly, bk, br, fr

cool-down (350 yrds)

Total = 3150 yrds

Wednesday (middle distance):
warm-up (1000 yrds)

4 x 75 free with :20 RI
100 breast (fast) with 1:00 RI
4 x 100 free (build) with :20 RI
100 breast (fast) with 1:00 RI
4 x 150 free (build) with :20 RI
100 breast (fast) with 1:00 RI
100 bk (easy)
300 as 2x: 100 fr / 50 br

cool-down (350 yrds)

Total = 3350 yrds

Thursday (off)

Friday (individual medley):
warm-up (1000 yrds)

2 x 100 as 50 fly / 50 bk with :15 RI
100 free with :20 RI
2 x 100 as 50 br / 50 fr with :15 RI
100 free with :30 RI
3 x 100 IM (fast, target 1:30 pace) on 2:00 SI
2 x 75 as 25 fly / 25 bk / 25 br with :15 RI
150 free with :20 RI
2 x 75 as 25 bk / 25 br / 25 fr with :15 RI
150 free with :30 RI
2 x 200 IM (fast) with :40 RI

cool-down (350 yrds)

Total = 3250 yrds

Saturday (middle distance):
warm-up (1000 yrds)

25 x 100 on 1:45 SI

cool-down (350 yrds)

Total = 3850 yrds

Sunday (off… and set up next week’s workouts…)

Happy swimming!

Swim Workouts: week of 2013-09-16

I messed about with my schedule last week and took Wednesday off instead of Thursday, and shortened my Saturday workout a little due to time constraints. But overall it felt good. The Friday set felt great. I felt fast for the first time in a while. I don’t expect to feel fast at this point, so that was a lovely, inspiring bonus.

What I did realize after doing more fly than I usually do, and after swimming 100 fly for the first time in practice, is that I need to get in some more 100 and 200 practice for both fly and back before the meet coming up in a few weeks. Now is the time.

My schedule is kind of messy this week, so I am only planning out three workouts. If I get in the other two, great. I’ll make something up given how much time I have and what pool I happen to be swimming in. My goal for this week is to try to swim one 200 fly for practice, with good form, even if it’s slow. I want to know I can do it before the race.

As always, each workout will be preceded by my usual warm-up:

400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

I’m going to continue with my expanded cool down:
200 kick (br) with kickboard
50 kick fly on back
50 easy (bk)
50 elementary backstroke

Here are the workouts I made up for this week…..

Monday:
warm-up (1000 yrds)

200 fly with :20 RI
200 free with :20 RI
200 back with :20 RI
200 free with :20 RI
200 breast with :20 RI
200 free with :20 RI
5 x 100 free on 1:40
6 x 50 drill / swim (2x: one arm fly / fly, fly kick on back / bk, breast arms with fly kick / br)

cool-down (350 yrds)

Total = 3350 yrds

Tuesday:
warm-up (1000 yrds)

4 x 50 br (fast) with :10 RI
250 free (mod) with :20 RI
2 x 100 br (fast) with :15 RI
250 free (mod) with :20 RI
200 br (fast) with :20 RI
250 free (mod) with :20 RI
2 x 100 br (fast) with :15 RI
250 free (mod) with :20 RI
4 x 50 br (fast) with :10 RI

cool-down (350 yrds)

Total = 3350 yrds

Wednesday:
warm-up (1000 yrds)

4 x 50 fly (fast) with :10 RI
400 free (mod) with :20 RI
4 x 50 bk (fast) with :10 RI
400 free (mod) with :20 RI
4 x 50 br (fast) with :10 RI
400 free (mod) with :20 RI
4 x 50 fr (fast) with :10 RI

cool-down (350 yrds)

Total = 3350 yrds

Thursday (???)

Friday: (???)

Saturday: (???)

Sunday (???… and set up next week’s workouts…)

Happy swimming!

Swim Workouts: week of 2013-09-9

I swam five days in a row last week and I extended my workout on Saturday to 4000 yrds because I had extra time and was enjoying the sunshine.

I signed up for the Pacific Masters Short Course Yards Championships today. In addition to my usual three breaststroke events (50, 100, 200) I’m signed up to swim four events I’ve never competed in before: 100 fly, 200 fly, 200 backstroke, and 800 free. So, I need to start working some of those strokes/distances into my workouts. Fun!

This week is going to be busy. I already know this and it hasn’t even started yet. So, I’m just hoping to be able to hang in there, get some sleep, and get my swims in. I tried to mix things up a bit this week and made up all my workouts. Some of them are going to be kinda crazy, but hopefully a fun change of pace from the usual freestyle intervals. Of course, if you prefer freestyle, you could always do these as 100% free, or with different strokes. (See my Swimming page for tips on how to modify these (or any other) workouts.)

As always, each workout will be preceded by my usual warm-up:
400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

I’ve been messing around a bit with my usual cool-down. This week I’m going to try for the following:
200 kick (br) with kickboard
50 kick fly on back
50 easy (bk)
50 elementary backstroke

Here are the five workouts I picked for this week…..

Monday:
warm-up (1000 yrds)

200 br with :20 RI
400 alt 50 fly / 50 fr with :20 RI
800 fr with :20 RI
400 alt 50 bk / 50 fr with :20 RI
200 br

cool-down (350 yrds)

Total = 3350 yrds

Tuesday:
warm-up (1000 yrds)

1650 fr
2 x 200 br on 3:30 SI

cool-down (350 yrds)

Total = 3400 yrds

Wednesday:
warm-up (1000 yrds)

2x:
4 x 100 IM order on 1:50 SI
400 fr with :20 RI
4 x 50 IM order on 1:00 SI

cool-down (350 yrds)

Total = 3350 yrds

Thursday (off)

Friday:
warm-up (1000 yrds)

8 x 75 IM order with :15 RI
5 x 100 fr on 1:45 SI
12 x 75 IM odds fly/bk/br, evens bk/br/fr with :15 RI

cool-down (350 yrds)

Total = 3350 yrds

Saturday:
warm-up (1000 yrds)

20 x 100 odds br, evens fr on 1:45 SI
10 x 50 IM order on 1:00

cool-down (350 yrds)

Total = 3850 yrds

Sunday (off… and set up next week’s workouts…)

Happy swimming!

Swim Workouts: week of 2013-09-2

New month, more workouts… The pool is closed on Monday this week for Labor Day, so that is going to throw off my schedule a bit. I’d rather not swim 5 days straight, but I’m going to plan for 5 workouts and see how it goes.

As noted previously, workouts below are modeled off of those found in my copy of Swim Workouts in a Binder and adapted to the distance and strokes I want to swim.

To learn more about the difference between a swim interval and a rest interval, or to find out how to adapt a workout to your abilities or preferred time / distance, check out my resources page.

As always, each workout will be preceded by my usual warm-up:
400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

And I’ll finish each workout with my usual cool-down:
either 50 backstroke / 50 elementary backstroke (100 yrds)
or 100 backstroke / 50 elementary backstroke / 2 x 25 underwater swimming, no breath (200 yrds)

Here are the five workouts I picked for this week…..

Monday (off):

Tuesday (Distance, 7b):
warm-up (1000 yrds)

20 x 100 on 1:45 SI (trying to make all btwn 1:20 and 1:25)
200 kick (br)

cool-down (100 yrds)

Total = 3300 yrds

Wednesday (Middle Distance, 4b):
warm-up (1000 yrds)

16 x 75 with :15 RI (4x: fr, br, fly/bk/br, kick br)
100 fr with :30 RI
200 fr with :30 RI
300 fr with :30 RI
200 fr with :30 RI
100 fr with :30 RI

cool-down (100 yrds)

Total = 3200 yrds

Thursday (Individual Medley, 3b)
warm-up (1000 yrds)

50 as 25 fly / 25 bk with :10 RI
2 x 75 as fly / bk / br with :15 RI
3 x 100 IM with :20 RI
200 fr with :40 RI
2 x 50 as 25 fly / 25 bk with :10 RI
4 x 75 as fly / bk / br with :15 RI
6 x 100 IM with :20 RI
400 fr

cool-down (100 yrds)

Total = 3200 yrds

Friday (Distance, 8b):
warm-up (1000 yrds)

3 x 200 desc with :20 RI
4 x 150 desc with :20 RI
5 x 100 desc on 1:45 SI
6 x 50 br on 1:00 SI
200 kick (br)

cool-down (100 yrds)

Total = 3300 yrds

Saturday (Stroke, 5a):
warm-up (1000 yrds)

3 x 300 as 75 br / 75 fr with :20 RI
100 br (fast) with :40 RI
3 x 200 as 50 br / 50 fr with :20 RI
200 br (fast) with :40 RI
3 x 100 as 25 br / 25 fr with :20 RI
300 br (fast)
200 kick (br)

cool-down (100 yrds)

Total = 3700 yrds

Sunday (off… and set up next week’s workouts…)

Happy swimming!

Swim Workouts: week of 2013-08-26

I set a new long workout record for myself last week — 3800 yrds in my workout on Saturday! I also managed to average 1:20 per 100 free for my first two sets of 5 x 100 on 1:40 during that workout. But after 5 strong workouts last week I was tired and spent the rest of the weekend relaxing and reading.

This week I am going to see if I can repeat my awesome yardage from last week, and finish August strong. Only 7 more weeks until the Pacific Masters Short Course Meters Championships! This is likely to be my only meet during SCM season, and my first meet since July, so I’m really looking forward to it.

As noted previously, workouts below are modeled off of those found in my copy of Swim Workouts in a Binder and adapted to the distance and strokes I want to swim.

To learn more about the difference between a swim interval and a rest interval, or to find out how to adapt a workout to your abilities or preferred time / distance, check out my resources page.

As always, each workout will be preceded by my usual warm-up:
400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

And I’ll finish each workout with my usual cool-down:
either 50 backstroke / 50 elementary backstroke (100 yrds)
or 100 backstroke / 50 elementary backstroke / 2 x 25 underwater swimming, no breath (200 yrds)

Here are the five workouts I picked for this week…..

Monday (Distance, 5a):
warm-up (1000 yrds)

3 x 200 with :15 RI
300 fast with :25 RI
2 x 200 with :15 RI
400 fast with :25 RI
200 with :15 RI
500 fast

cool-down (100 yrds)

Total = 3500 yrds

Tuesday (Stroke, 4b):
warm-up (1000 yrds)

200 free with :15 RI
2 x 200 breast with :20 RI
200 fr with :15 RI
3 x 100 br with :20 RI
200 fr with :15 RI
4 x 75 fly/bk/br with :20 RI
200 fr with :15 RI
8 x 50 br with :20 RI

cool-down (100 yrds)

Total = 3300 yrds

Wednesday (Distance, 6b):
warm-up (1000 yrds)

2x:
3 x 100 with :15 RI
200 with :20 RI
400 with :20 RI

12 x 50 odds easy, evens fast on 1:00 SI

cool-down (100 yrds)

Total = 3500 yrds

Thursday (off)

Friday (Individual Medley, 1b):
warm-up (1000 yrds)

8 x 75 fly/bk/br with :20 RI
4 x 100 IM with :20 RI
4 x 75 fly/bk/br with :20 RI
4 x 100 IM order (fly, bk, br, fr) with :20 RI
200 easy
4 x 25 sprint (br) on 1:00 SI

cool-down (100 yrds)

Total = 3100 yrds

Saturday (Middle Distance, 3a):
warm-up (1000 yrds)

3x:
2 x 150 free with :15 RI
150 kick (br) with :15 RI
2 x 150 free with :15 RI
150 breast with :30 RI

cool-down (100 yrds)

Total = 3800 yrds

Sunday (off… and set up next week’s workouts…)

Happy swimming!

Swim Workouts: week of 2013-08-19

It turns out I did decide to take an extra rest day last week and it felt great. I took Thursday and Friday off, and then ended up swimming a little longer on Saturday and doing a total of 3600 yrds in my workout! I also rode my bike to the pool and back on Saturday, completely wearing myself out.

This week I’m going to try for five workouts again, but stick to mostly distance, middle distance, and stroke work. I’m going to try to finish the week with a long swim again, depending on how the week goes.

As noted previously, workouts below are modeled off of those found in my copy of Swim Workouts in a Binder and adapted to the distance and strokes I want to swim.

To learn more about the difference between a swim interval and a rest interval, or to find out how to adapt a workout to your abilities or preferred time / distance, check out my resources page.

As always, each workout will be preceded by my usual warm-up:
400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

And I’ll finish each workout with my usual cool-down:
either 50 backstroke / 50 elementary backstroke (100 yrds)
or 100 backstroke / 50 elementary backstroke / 2 x 25 underwater swimming, no breath (200 yrds)

Here are the five workouts I picked for this week…..

Monday (Distance, 3b):
warm-up (1000 yrds)

4 x 200 descending with :20 RI
200 breast with 1:00 RI
3 x 200 desc. with :20 RI
200 breast with 1:00 RI
2 x 200 desc. with :20 RI
200 breast with 1:00 RI

cool-down (100 yrds)

Total = 3500 yrds

Tuesday (Stroke, 2a):
warm-up (1000 yrds)

4x:
4 x 50 breast with :15 RI
100 IM with :10 RI
75 back (easy) with :30 RI

3x:
100 kick (br) with :10 RI
75 breast (build) with :15 RI
75 breast (fast) with :15 RI
50 back (easy) with :30 RI

cool-down (100 yrds)

Total = 3500 yrds

Wednesday (Distance, 4a):
warm-up (1000 yrds)

4 x 150 with :10 RI
2 x 300 with :30 RI
2 x 200 with :15 RI
400 swim

cool-down (100 yrds)

Total = 3100 yrds

Thursday (off)

Friday (Stroke, 3a):
warm-up (1000 yrds)

200 breast with :15 RI
2 x 100 free with :15 RI
100 IM with :20 RI
2 x 200 breast with :15 RI
2 x 100 free with :15 RI
100 IM with :20 RI
3 x 200 breast with :15 RI
2 x 100 free with :15 RI
100 IM with :20 RI

cool-down (100 yrds)

Total = 3200 yrds

Saturday (Middle Distance, 2a):
warm-up (1000 yrds)

3x:
5 x 100 on 1:40 SI
200 with :30 RI

100 easy (bk)
200 kick (br)
6 x 50 on 1:00 SI (alternating br / fr)

cool-down (100 yrds)

Total = 3800 yrds

Sunday (off… and set up next week’s workouts…)

Happy swimming!

Swim Workouts: week of 2013-08-12

I may have over-done it a bit last week.  I was pretty tired on Friday and Saturday, and ended up cutting my Saturday workout a bit short (only 2 reps of the main set instead of 3), mostly because I was short on time, but it felt good to take it a bit easier.

This week I think I’m going to do some longer distances and stroke work, and schedule a sprint workout for later in the week, which I may substitute for an additional rest day if my body is still feeling tired.

As noted previously, workouts below are modeled off of those found in my copy of Swim Workouts in a Binder and adapted to the distance and strokes I want to swim.

To learn more about the difference between a swim interval and a rest interval, or to find out how to adapt a workout to your abilities or preferred time / distance, check out my resources page.

As always, each workout will be preceded by my usual warm-up:
400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

And I’ll finish each workout with my usual cool-down:
either 50 backstroke / 50 elementary backstroke (100 yrds)
or 100 backstroke / 50 elementary backstroke / 2 x 25 underwater swimming, no breath (200 yrds)

Here are the five workouts I picked for this week…..

Monday (Distance, 1b):
warm-up (1000 yrds)

2x:
3 x 250 free (descending) with :20 RI
100 with :10 RI
50 with :10 RI
50 with :10 RI
50 with :40 RI

200 kick (br)
cool-down (100 yrds)

Total = 3300 yrds

 

Tuesday (Stroke, 1a):
warm-up (1000 yrds)

3 x 200 breast with :30 RI
3 x 100 breast with :20 RI
4 x 50 breast with :20 RI
extra 1:00 rest
200 kick (br) with 1:00 rest
4 x 50 breast with :30 RI
extra 1:00 rest
4 x 150 free (100 easy / 50 build) with :20 RI
cool-down (100 yrds)

Total = 3200 yrds

 

Wednesday (Distance, 2a):
warm-up (1000 yrds)
4 x 100 free (desc) with :20 RI
extra 1:00 rest
400 with 1:00 RI
8 x 50 free (desc) with :15 RI
extra 1:00 rest
400 with 1:00 RI

2x:
75 free (build) with :15 RI
75 easy with :15 RI
75 breast with :15 RI
75 fly kick on back with :15 RI

cool-down (100 yrds)

Total = 3300 yrds

 

Thursday (off)

 

Friday (Middle Distance, 1b):
warm-up (1000 yrds)
4 x 75 free with :20 RI
200 free on 2:50 with :30 RI (3:20 SI)
3 x 100 free with :20 RI
300 free on 4:15 with :30 RI (4:45 SI)
2 x 150 free with :20 RI
400 free on 5:40 with :30 RI (6:10 SI)
100 easy
3 x 100 on 1:25 with :20 RI (1:40 SI)
cool-down (100 yrds)

Total = 3300 yrds

Saturday (Stroke, 2a):
warm-up (1000 yrds)
4x:
4 x 50 breast with :15 RI
100 IM with :10 RI
75 back (easy) with :30 RI

3x:
100 kick (br) with :10 RI
75 breast (build) with :15 RI
75 breast (fast) with :15 RI
50 back (easy) with :30 RI

cool-down (100 yrds)

Total = 3500 yrds

 

Sunday (off… and set up next week’s workouts…)

Happy swimming!

Swim Workouts: week of 2013-08-05

This past week at the pool I was asked twice about my swim parka (everyone wants to know what the “UNAT” on the back of my jacket stands for…) and it made me think I should start posting my swim workouts to my blog in case any other swimmers out there are bored of their current workouts and looking for something new to do. We have a lot of regulars at my pool, but no masters team in our area. All of them are good swimmers, and appear to put in nearly as many miles as most members of masters teams do. I have hopes of expanding “Team UNAT.”

I also added a new page to my blog, intended to help other “unattached” swimmers find resources, learn more about US Masters Swimming, and get inspired (Go Team UNAT!).

This week I’m planning on swimming (at least) five workouts. I picked out the following five workouts from my copy of Swim Workouts in a Binder and adapted them to the distance and strokes I want to swim.

If you are a beginner (or a faster / more experienced) swimmer, you can easily modify these workouts and adapt them to your capabilities / available time and desired distance. For example, you can decrease (or increase) the number of repeats of the main set, or you could decrease (or increase) each interval distance by half (50s become 25s, 200s become 100s, etc.). You can also adjust the interval times (more rest / less rest). Or, instead of using a “swim interval” you could use a “rest interval.” (To learn more about the difference between a swim interval and a rest interval, check out my resources page.)

As always, each workout will be preceded by my usual warm-up:
400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

And I’ll finish each workout with my usual cool-down:
either 50 backstroke / 50 elementary backstroke (100 yrds)
or 100 backstroke / 50 elementary backstroke / 2 x 25 underwater swimming, no breath (200 yrds)

Here are the five workouts I picked for this week…..

Monday (Middle Distance, 13b):
warm-up (1000 yrds)
5x:
4 x 100 (odds moderate, evens fast)
odd sets (1, 3, and 5) free on 1:45 SI (or :20 RI), even sets (2 and 4) breaststroke on 1:55 SI (or :20 RI)
cool-down (200 yrds)

Total = 3200 yrds

 

Tuesday (Individual Medley, 2b):
warm-up (1000 yrds)
2 x 50 free (build) with :15 RI
100 IM with :30 RI
200 free with :30 RI
2 x 50 free (build) with :15 RI
200 IM with :30 RI
200 free with :30 RI
2 x 50 free (build) with :15 RI
300 IM with :30 RI
200 free with :30 RI
400 alternating 25 free / 25 breaststroke
100 fly kick on back
100 breaststroke kick
100 cool-down

Total = 3200 yrds

 

Wednesday (Distance, 8a):
warm-up (1000 yrds)
2 x 400 free with :20 RI
2 x 300 free with :20 RI
2 x 200 free with :20 RI
2 x 100 free with :20 RI
4 x 50 breaststroke on 1:00 SI
cool-down (200 yrds)

Total = 3400 yrds

 

Thursday (off?)

 

Friday (Sprint, 3a):
warm-up (1000 yrds)
2x:
200 free on 3:30 SI (or :20 RI)
100 free on 1:45 SI (or :20 RI)
50 fast on 1:00 SI (or :20 RI)
100 free on 1:45 SI (or :20 RI)
3 x 50 fast on 1:00 SI (or :20 RI)
100 easy on :20 RI
5 x 50 fast on 1:00 SI (or :20 RI)

200 kick (breaststroke)
100 cool-down

Total = 3200 yrds

 

Saturday (Stroke, 8a):
warm-up (1000 yrds)
3x:
200 alternating 25 breast / 25 free with :20 rest interval (RI)
200 alternating 50 free / 50 breast with :20 RI
200 free with :20 RI
200 breast with :30 RI

cool-down (100 yrds)

Total = 3500 yrds

 

Sunday (off… and set up next week’s workouts…)

Happy swimming!