Workouts: 5/15/2017 - 7/16/2017 Monday, May 15, 2017
Swim Planned: 3,500 yd ~ 1:00:00 400 easy 100 backstroke 2 x 50 kick (10 sec) 2 x 50 ankle band 4 x 50 drill choice (10-15 sec) 2 x 50 kick (10 sec) 100 breast stroke (45-60 sec) 4 x 500 negative split each set (1 min) 200 PB + Paddles 100 choice Tuesday, May 16, 2017
Rest Day O Day Complete o day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Wednesday, May 17, 2017
Swim Planned: 3,000 yd ~ 1:00:00 300 easy 4 x 50 drill (15-20 sec) 100 choice (20 sec) 4 x 75 build each 25 (10-15 sec) 3 x 200- 25 strong, 150 steady, 25 strong (20 sec) 4 x 150- 25 strong, 100 steady, 25 strong (20 sec)
3 x 100- 25 strong, 50 steady, 25 strong (20 sec) 4 x 50 strong (20 sec) 200 PB + Paddles 200 easy Thursday, May 18, 2017
Rest Day O Day Complete o day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Friday, May 19, 2017
Swim Planned: 3,000 yd ~ 1:00:00 400.easy 100.kick 4 x 50 ankle bands (15 sec) 100.pull buoy 100 moderate (10 sec) 200 steady (15 sec) 300 pull buoy moderate (20 sec) 400 moderate (20 sec) 400 easy with perfect technique throughout- focus! (20 sec) 300 steady (20 sec) 200 steady plus (10 sec) 100 strong (1 min) 200 easy Saturday, May 20, 2017
Swim Planned: 3,400 yd ~ 1:00:00 400 easy 2 x 100 kick 3 x 100 drill choice 4 x 50- build to sprint (20 sec) 100 easy pull
20 x 100- broken up as: 9 x 100 strong, but as consistent as possible (15 sec) 100 pull buoy cruise (30 sec) 100 non free 100 free Sunday, May 21, 2017
Rest Day Off Day Complete off day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Monday, May 22, 2017
Swim Planned: 3,500 yd ~ 1:00:00 60' OWS or 500 easy 50 back stroke, 50 breast stroke 3 x 100 drill choice (15 sec) 4 x 75- 25 easy, 25 moderate, 25 strong (20 sec) 100 pull buoy and paddles (30 sec) 3 sets of: 100 strong (15 sec) 400 steady - focus on perfect technique despite some fatigue (20 sec) 100 strong (75 sec) 200 easy pull buoy 200 choice Tuesday, May 23, 2017
Rest Day Off Day Complete off day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch.
Wednesday, May 24, 2017
Swim Planned: 3,200 yd ~ 1:00:00 400 easy 2 x 100- 75 easy, 25 strong (20 sec) 4 x 50 ankle band (15 sec) 2 x 100- 50 easy, 50 strong (20 sec) 200 easy pull buoy 600 all steady- even to negative split (45 sec) 2 sets of: 300 PB steady (15 sec) 200 strong (10 sec) 100 hard (1 min) 200 easy Thursday, May 25, 2017
Rest Day O Day Complete o day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Friday, May 26, 2017
Swim Planned: 3,000 yd ~ 1:00:00 4 x 100 easy (15 sec) 100 back stroke (15 sec) 3 x 100 drill (20 sec) 100 breast stroke (15 sec) 3 x 100 build each 25 (20 sec) 3 sets of: 4 x 100 strong (10 sec) 100 easy pull buoy (45 sec) 100.choice 2 x 100 easy
Saturday, May 27, 2017
Swim Planned: 3,850 yd ~ 1:00:00 400 easy 3 x 100 drill choice 4 x 50 ankle band 200 pull + paddle 100 easy 200 easy to moderate (10 sec) 3 x 50 strong (15 sec) 2 x 200 easy to moderate (10 sec) 3 x 50 strong (15 sec) 3 x 200 easy to moderate (10 sec) 3 x 50 strong (15 sec) 2 x 200 easy to moderate (10 sec) 3 x 50 strong (15 sec) 200 easy to moderate (10 sec) 3 x 50 strong (15 sec) 200 easy Sunday, May 28, 2017
Rest Day O Day Complete o day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Monday, May 29, 2017
Swim Planned: 3,500 yd ~ 1:00:00 500 easy 2 x 100 kick, 50 free (15 sec) 4 x 50 ankle band (15 sec) 200 PB and paddles (20-30 sec) 100 easy (45 sec) 2 x 1000- 500 easy, 500 steady (1 min)
200 choice Tuesday, May 30, 2017
Rest Day Off Day Complete off day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Wednesday, May 31, 2017
Swim Planned: 3,100 yd ~ 1:00:00 400 easy (30 sec) 4 x 50 descending (20 sec) 100 non free 200 PB + paddles (30 sec) 200 easy (45 sec) 3 sets of: 300 steady (10 sec) 4 x 75 strong (10 sec) (1 min after last) 200 easy Thursday, June 1, 2017
Rest Day Off Day Complete off day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Friday, June 2, 2017
Swim Planned: 3,300 yd ~ 1:00:00 2 x 200 easy (15-20 sec) 100 non free (20 sec) 4 x 50 drill choice (10 sec) 300 easy with every 3rd length strong (30 sec)
3 sets of: 5 x 100 steady (10 sec) 4 x 50 STRONG (15 sec) (1 min after last) 200 easy Saturday, June 3, 2017
Swim Planned: 3,800 yd ~ 1:00:00 500 easy- 400 easy, steady to moderate of the last 100 2 x 100 kick, 50 free (20 sec) 3 x 100 drill choice (20 sec) 100 easy free 2 x 1200- continuous, but broken up by easy as: 50 easy - 50 strong 200 easy Sunday, June 4, 2017
Rest Day Off Day Complete off day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Monday, June 5, 2017
Swim Planned: 1:00:00 60' OWS- keep it relaxed and controlled throughout, but focus on your technique and stay focused! Tuesday, June 6, 2017
Rest Day Off Day Complete off day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Wednesday, June 7, 2017
Swim
Planned: 3,000 yd ~ 1:00:00 300 easy (30 sec) 200 pull buoy glide (20 sec) 6 x 50 drill choice (15 sec) 4 x 50 ankle band (15 sec) 3 sets of: 4 x 100 strong (15 sec) 100 pull buoy easy (45 sec) 300 PB + paddles 200 easy with at least 100 of it non free Thursday, June 8, 2017
Swim - Open Water 60' OWS with Stroke Counts Planned: 1:00:00 10' easy 5 strokes strong, 30 strokes easy 10 strokes strong, 30 strokes easy 15 strokes strong, 30 strokes easy 20 strokes strong, 30 strokes easy 25 strokes strong, 30 strokes easy 30 strokes strong, 30 strokes easy 25 strokes strong, 30 strokes easy 20 strokes strong, 30 strokes easy 15 strokes strong, 30 strokes easy 10 strokes strong, 30 strokes easy 5 strokes strong, 30 strokes easy 5' easy 20-25' steady 5' easy Friday, June 9, 2017
Swim Planned: 3,000 yd ~ 1:00:00 400 easy (30 sec) 4 x 50 descending (20 sec) 200 pull buoy + paddles (30 sec)
200 easy (45 sec) 400 steady (15 sec) 4 x 50 strong (15 sec) (45 sec after last) 300 steady (15 sec) 4 x 50 strong (15 sec) (45 sec after last) 200 steady (15 sec) 4 x 50 strong (15 sec) (45 sec after last) 100 steady (15 sec) 4 x 50 strong (15 sec) (45 sec after last) 200 easy Saturday, June 10, 2017
Rest Day O Day Complete o day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Sunday, June 11, 2017
Swim - Open Water Planned: 1:00:00 60' OWS- Broken up roughly as: 20' easy 6 sets of 1' strong, 4' easy to steady 10' easy Monday, June 12, 2017
Swim Planned: 3,700 yd ~ 1:00:00 400.easy 100.non free 2 x 50 kick (10 sec) 2 x 50 ankle band 4 x 50 drill choice (10-15 sec) 2 x 50 kick (10 sec) 100.breast stroke (45-60 sec)
2000 continuous as 75 easy, 25 strong! 200 PB + Paddles 100 choice Tuesday, June 13, 2017
Rest Day O Day Complete o day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Wednesday, June 14, 2017
Swim Planned: 3,200 yd ~ 1:00:00 400.easy 100.non free 4 x 50 ankle band (15 sec) 4 x 50 drill (10-15 sec) 3 x 100- 50 easy, 25 moderate, 25 strong (20 sec) 100.non free 100.easy pull buoy 400 moderate (30 sec) 500 easy to moderate (30 sec) 400 moderate (30 sec) 300 strong (1 min) 100 non free 100 easy Thursday, June 15, 2017
Swim - Open Water OWS with 15" surges Planned: 1:10:00 20' easy 10 sets of roughly 15" strong surges 2:45' easy to moderate The rest of the swim easy to moderate
Friday, June 16, 2017
Swim Planned: 3,200 yd ~ 1:00:00 2 x 200 easy (15-20 sec) 100 non free (20 sec) 4 x 50 drill choice (10 sec) 100 kick 200 easy pull with every 3rd length strong (30 sec) 20 x 100 steady on 15 sec- try to keep your splits as even as possible 200 easy Saturday, June 17, 2017
Rest Day O Day Complete o day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Sunday, June 18, 2017
Swim - Open Water Planned: 1:00:00 60' OWS- Broken up roughly as: 15' easy 4 x 7' moderate, 3' easy 5' easy Monday, June 19, 2017
Swim OWS with 3 x 7' moderate Planned: 1:00:00 OWS 20' easy- stay relaxed and focus on great technique 3 x 7' moderate (3') 10' easy
Tuesday, June 20, 2017
Rest Day Off Day Complete off day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Wednesday, June 21, 2017
Swim Planned: 3,100 yd ~ 1:00:00 300 easy 4 x 50 drill (15-20 sec) 100 choice (20 sec) 4 x 75 build each 25 (10-15 sec) 2 sets of: 200 steady (30 sec) 300 steady (30 sec) 400 steady (30 sec) 200 PB + Paddles 200 easy Thursday, June 22, 2017
Swim - Open Water OWS with 90" Race Pace Surges Planned: 1:00:00 15' easy 8 sets of roughly of: 90" at race pace 3.5' easy 5' easy Friday, June 23, 2017
Swim Planned: 3,000 yd ~ 1:00:00 2 x 250 easy 100 kick
4 x 75 drill- 50 drill, 25 easy (15 sec) 200 PB + Paddles 100 pull buoy easy with perfect technique 2 sets of: 2 x 200 steady (10-15 sec) 3 x 100 steady (10 sec) 2 x 50 strong (15 sec) (1 min after last) 100 non free 100 easy Saturday, June 24, 2017
Rest Day Off Day Complete off day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Sunday, June 25, 2017
Swim - Open Water Planned: 1:20:00 80' OWS- Broken up roughly as: 20' easy 2 sets of: 5' strong 5' easy 5' strong 5' easy 5' strong 5' easy Monday, June 26, 2017
Swim Planned: 3,400 yd ~ 1:00:00 200.easy 100.non free 200.easy
2 x 100 kick (15 sec) 4 x 50 ankle band (15 sec) 200 PB and paddles (20-30 sec) 100 easy (45 sec) 2 sets of: 200 strong (20 sec) 800 easy to moderate (1 min) 200 choice Tuesday, June 27, 2017
Rest Day Off Day Complete off day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Wednesday, June 28, 2017
Swim Planned: 3,100 yd ~ 1:00:00 400 easy (30 sec) 100 non free 4 x 50 descending (20 sec) 200 PB + paddles (30 sec) 100 easy (45 sec) 3 sets of: 200 pull long strokes (25 sec) 200 free with short strokes (25 sec) 100 strong (45 sec) 200 easy Thursday, June 29, 2017
Swim - Open Water Planned: 45:00 45' all relaxed in your race setup for next week, but add in 3 x 90" race pace efforts at random Friday, June 30, 2017
Swim Planned: 3,000 yd ~ 1:00:00 4 x 100 easy (15 sec) 100 back stroke (15 sec) 3 x 100 drill (20 sec) 100 breast stroke (15 sec) 3 x 100 build each 25 (20 sec) 3 sets of: 4 x 100 strong (20 sec) 100 easy pull buoy (45 sec) 100.choice 2 x 100 easy Saturday, July 1, 2017
Rest Day O Day Complete o day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Sunday, July 2, 2017
Swim - Open Water Planned: 1:30:00 90' OWS- Broken up roughly as: 30' easy 4 sets of: 6' moderate, 4' relaxed 15' moderate 5' easy Monday, July 3, 2017
Swim Planned: 1:00:00 60' OWS- keep it relaxed and controlled throughout, but focus on your technique and stay focused! Add in some short bursts of speed at random Tuesday, July 4, 2017
Rest Day Off Day Complete off day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Wednesday, July 5, 2017
Swim Planned: 3,200 yd ~ 1:00:00 2 x 200 easy 2 x 100 kick 200 pull buoy build each 50 3 x 100 drill choice 100 easy 3 sets of: 2 x 25 MAX (15 sec) 2 x 50 steady (15 sec) 2 x 100 steady (15 sec) 250 strong (1 min) 200 easy Thursday, July 6, 2017
Swim - Open Water OWS with 15" surges Planned: 1:10:00 20' easy 10 sets of roughly 15" strong surges 2:45' easy to moderate The rest of the swim easy to moderate Friday, July 7, 2017
Swim Planned: 3,300 yd ~ 1:00:00 2 x 100 easy (10 sec) 200 easy (20 sec) 2 x 100 kick (20 sec)
100 non free 200 pull buoy cruise (45 sec) 2 sets of: 100 easy (15 sec) 200 moderate (15 sec) 300 strong (20 sec) 400 easy PB (45 sec) 200 pull buoy moderate 200 easy Saturday, July 8, 2017
Rest Day O Day Complete o day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Sunday, July 9, 2017
Swim - Open Water OWS with 90" Race Pace Surges Planned: 1:00:00 15' easy 8 sets of roughly of: 90" at race pace 3.5' easy 5' easy Monday, July 10, 2017
Swim Planned: 3,000 yd ~ 1:00:00 300 easy 3 x 100 drill choice 200 descending each 50 (20 sec) 200 pull buoy 3 sets of: 5 x 100- make 100 faster than the last
200 PB + Paddles (30 sec) 100 non free 200 easy Tuesday, July 11, 2017
Rest Day Off Day Complete off day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Wednesday, July 12, 2017
Swim Planned: 2,200 yd ~ 45:00 400 easy (30 sec) 100 kick (30 sec) 2 x 100 drill choice 200 pull buoy (45 sec) 2 sets of: 2 x 100 moderate (30 sec) 4 x 50 strong (20 sec) 100 pull buoy moderate (1 min) 100 non free 200 easy Thursday, July 13, 2017
Rest Day Off Day Complete off day from training. Get some extra sleep, relax with your extra free time, foam roll/stretch. Friday, July 14, 2017
Race Swim With A Mission WU: Make sure to get a solid warm up in. At least a few hundred easy yards and then add in a few 20-30 second race pace efforts
MS: Race! Have fun and enjoy!
Totals Planned Swim: 83,550.00 yd ~ 39:40:00