September 2017 Workouts

Thursday 9/28, 3,000 yards

Warm-up: 2 X (100 swim/150 pull/50 kick)
Main: A bunch of 400’s!
1.) 16 X 25’s – Group of 4. [1.) Drill 2.) Kick 3.) DPS 4.) Fast] — 5 sec rest
2.) 8 X 50’s – 25 IM Order/25 free — 10 sec rest
3.) 4 X 100’s – Odd-Build, Even-Blast (opposite of build)
4.) 2 X 200’s – Pull, Every 4th length fast
5.) 1 X 400 – Time Trial!! (Ouch)
100 EZ/100 kick
Cooldown-200 stretch out!

Tuesday 9/26 Workout, 3,000 yards

Warm-up: 300 swim/200 pull/100 drill
Main:
50 cruise free w/ 15 s. rest / 2 X 25 free (slightly faster) 30 s. rest
100 cruise free w/ 15 s. rest / 2 X 50 free (slightly faster) 30 s. rest
150 cruise free w/ 15 s. rest / 2 X 75 free (slightly faster) 30 s. rest
200 cruise free w/ 15 s. rest / 2 X 100 free (slightly faster) 30 s. rest
250 cruise free w/ 15 s. rest / 2 X 125 free (slightly faster) 30 s. rest
300 cruise free w/ 15 s. rest / 2 X 150 free (slightly faster) 30 s. rest
Cool-down 200 choice

Swim Workout Thursday 9/21

Warm-up: 100 free
Main Set:
50 cruise free w/ 15 s. rest / 50 fast free w/ 30 s. rest
100 cruise free w/ 15 s. rest / 100 fast free w/ 30 s. rest
150 cruise free w/ 15 s. rest / 150 fast free w/ 30 s. rest
200 cruise free w/ 15 s. rest / 200 fast free w/ 30 s. rest
250 cruise free w/ 15 s. rest / 250 fast free w/ 30 s. rest
300 cruise free w/ 15 s. rest / 300 fast free w/ 30 s. rest
350 cruise free w/ 15 s. rest / 350 fast free w/ 30 s. rest
Cool-down 100 easy