PCY Masters – Week of July 6, 2015
Workout 1 - Monday/Tuesday
300 Swim
3 x 100 Kick/Drill by 50 on :15 Rest
6 x 50 Swim
1:10
1:20
Minus :05 every 2
1 x 400 Free
1 x 400 Free
Rest :15 at 200
1 x 400 Free
Rest :10 at 100s
1:30
:15 Rest
7:30
7:30
8:30
8:30
9:30
9:30
:30 Rest
:20 Rest
7:30
8:30
9:30
:10 Rest
50 Easy
7 x 50 IM Web
1:15
1:30
1:45
Fly, Fly-Back, Back, Back-Breast, Breast, Breast-Free, Free
3 x 50 Choice
1:30
1:45
2:00
25 Smooth-25 Sprint
25 Sprint-25 Smooth
50 Sprint
:10 Rest
:30 Rest
200 Cool Down
Workout 2 - Wednesday/Thursday
300 Swim
10 x 50 w/Fins
1:00
Odds Kick; Evens Swim
1
4
1
1
1
4
1
1
1
4
1
1
x
x
x
x
x
x
x
x
x
x
x
x
200 IM (Drill/Swim by 25)
50 Free
100 Free FAST
50 Easy
200 IM (Kick/Swim by 25)
50 Free
100 Free FAST
50 Easy
200 IM Swim
50 Free
100 Free FAST
50 Easy
4:30
1:00
2:00
1:30
4:30
1:00
2:00
1:30
4:30
1:00
2:00
1:30
3 x 50 Choice
#1 = 1/3 Sprint -2/3 Easy
#2 = 2/3 Sprint – 1/3 Easy
#3 = Sprint
200 Cool Down
1:15
1:30
:10 Rest
5:00
1:10
2:15
1:30
5:00
1:10
2:15
1:30
5:00
1:10
2:15
1:30
5:45
1:20
2:40
1:45
5:45
1:20
2:40
1:45
5:45
1:20
2:40
1:45
:20
:10
:20
:30
:20
:10
:20
:30
:20
:10
:20
:30
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Workout 3 – Friday/Saturday/Sunday
300 Swim
4 x 50 Drill on :15 Rest
4 x 100 (Swim/Kick by 50) on :15 Rest
4
1
1
3
2
1
2
3
1
1
4
1
x
x
x
x
x
x
x
x
x
x
x
x
100 Free
50 Back or Breast
50 Choice Easy
100 Free
50 Back or Breast
50 Choice Easy
100 Free
50 Back or Breast
50 Choice Easy
100 Free
50 Back or Breast
50 Choice Easy
4 x 50 Fly-Free
#1 = 3 Strokes
#2 = 4 Strokes
#3 = 5 Strokes
#4 = 6 Strokes
200 Cool Down
GREAT
GREAT
GREAT
GREAT
1:55
1:15
1:30
1:55
1:15
1:30
1:55
1:15
1:30
1:55
1:15
1:30
2:10
1:30
1:45
2:10
1:30
1:45
2:10
1:30
1:45
2:10
1:30
1:45
2:40
1:45
2:00
2:40
1:45
2:00
2:40
1:45
2:00
2:40
1:45
2:00
:20
:15
:30
:20
:15
:30
:20
:15
:30
:20
:15
:30
1:15
Butterfly
Butterfly
Butterfly
Butterfly
1:30
Free
Free
Free
Free
2:00
:15 Rest
then
then
then
then
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest