friday-july 31st

WU:
300swim 200pull 100kick

drill set:
2x100-6kick layout :15 sec
2x100-catchup :15 sec

Main Set:
All pull done as build to solid pace and hold, recover on 100m-swims (mainly muscular)

150pull :30sec
100 swim- easy build :15 sec
200pull :30 sec
100swim-easy build
250pull :30sec
100swim- easy build
200pull :30 sec
100swim- easy build
150 pull: 30 sec

Cool down:
200swim- no free

june 27th/28th

apologies for not updating last week, lisa and i will be posting three workouts a week in august even though there will not be any coached training.

Monday/Tuesday:

warmup:
200 swim
150 kick
100 pull
50 drill fist

stroke set:
8x50 :15 sec
odd- 6kick layout
even- 25dps/25 fast turnover


main set:
5x300
1. pull :30sec
2. 3x100 kick (25 hard/25 easy) :15sec
3. drill/swim (50 fist/50 fingertip/50swim) :30sec
4. pull :30 sec
5. 4x75 IM :15 sec

cooldown:
200pull, 100 swim

Wed. July 15/Thurs. July 16

W.U.
200 swim, 150 pull, 100 kick, 100 swim

Drill set:
8 x 75 on :15R
odd: 25 FTD/25 fist/25 swim
even: 50 catch-up/25 swim

M.S.
200 swim (-) split, on :30R
8 x 25 fast/ez on :10R
200 swim (-) split, on :30R
4 x 50 as 25 fast/25 ez on :15R
200 pull on :30R
2 x 100 (-) split on :20R

200 ez
(total: 2550m)

Mon. July 13/Tues. July 14

W.U.
500 SKPDS

8 x 50 on 1:00/1:10
as 25 fast/25 ez

M.S.
3 x {4 x 75 @ 1500 pace on :15R
200 steady/strong on 1:00R

200 ez

(Total: 2600m)

Thurs. July 9/Fri. July 10

W.U.
200 swim
2 x 50 kick
100 pull
2 x 50 kick
100 swim

Stroke set:
4 x {4 x 75 on :15R
Set 1: IM
Set 2: 25 fast/25 DPS/25 fast
Set 3: pull
Set 4: Descend 1-4

M.S.
3 x 200 on :30R
1. 50 6k layout/50 swim
2. negative split
3. pull

200 ez

Tues. July 7/Wed. July 8

W.U.
300 swim
200 kick/swim
100 pull

drill set:
4 x 150 on :30R
as 50 FTD/50 kick/50 swim

M.S. 2 x 600 broken
as: 2 x 100 6k layout on :20R
200 pull on :30R
4 x 50 descend 1-4 on :15R

cooldown: 4 x 50 ez choice

Thurs. July 2/Fri. July 3

W.U.
200 swim
200 pull
2 x 100 kick
2 x 100 drill/swim

M.S. (GWN) 4 x 25 descend 1-4 on :15R
4 x 100 @ race pace effort on :20R

M.S. (others) 3 x {4 x 25 fast on :15R
4 x 100 descend 1-4 on :20R

200 ez
(Total: 2500m)

Mon. June 29/Tues. June 30

Most are tapering for GWN... so long warm-up and short main set with some fast intervals and lots of rest.

W.U. 400 swim
300 as 50 kick/50 swim
200 pull
100 drill (50 kickboard touch, 50 6k layout)

M.S.
8 x 25 on :15R
4 x 50 on :20R
2 x 100 on :30R
1 x 200
(all as 1 fast, 1 ez)

2 x 200 ez pull or practice sighting

(Total: 2200m)

Wed. June 24/Thurs. June 25

W.U.
5 x 100
1. swim 2. pull 3. kick 4. drill 5. swim

Kick set:
3 x 150 on :15R
odd: 50 swim/100 kick
even: 100 swim/50 kick

M.S.
10 x 100 on 1:45/1:55/2:05
2 @ start speed, 8 @ mid race pace (start fast, then settle into comfortable pace)
5 x 100 on 1:45/1:55/2:05
2 @ start speed, 3 @ mid race pace

150 ez
(Total: 2600m)

Mon. June 22/Tues. June 23

W.U.
300 swim, 200 pull, 100 kick, 100 drill
4 x 25 fast

M.S.
4 x 400
#1-3: descend 1-3 on :30R
#4: 2 x 200 fast on :20R

3 x 100 ez cooldown

(Total: 2700m)