Workouts for April 2-6, 2012
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
Warm-up-
200 swim
200 kick
200 pull
Warm-up Set-
4 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s
Main Set-
@ 20-40 seconds rest between swims:
- 100
- 200
- 400
- 800
- 400
- 200
- 100
Cool-down-
100 choice
Total = 3100
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Tuesday: Individual Medley
Warm-up-
400 swim
4 x 50 kick @ r=10
-1 each stroke
Main Set-
8 x 25 fly @ 45 or r=15
-25 drill/25 swim
4 x 100 @ 2:15 or r=30
-25 fly/75 free
8 x 25 back @ 45 or r=15
-25 drill/25 swim
4 x 100 @ 2:15 or r=30
-25 fly/25 back/50 free
8 x 25 breast @ 45 or r=15
-25 drill/25 swim
4 x 100 IM @ 2:15 or r=30
Cool-down-
100 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Middle Distance Freestyle/Pace
Warm-up-
200 swim
200 kick
200 pull
Warm-up Sets-
8 x 25 kick @ 45 or r=10
-fast feet on odd 25’s
8 x 25 swim @ 30 or r=10
-DPS
Main Set-
3 x through:
2 x 100 pull @ 1:45 or r=15
-breathe 3/5/3/5 by 25’s
4 x 50 swim @ 55 or r=10
-negative split
200 swim @ 3:30 or r=30
-build speed
Cool-down-
8 x 25 @ r=5
-25 scull with kick/25 swim
Total = 3000
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Thursday: Stroke
Warm-up-
200 swim
200 kick
200 pull
Kick Set-
6 x 50 kick @ 1:30 or r=10
-25 fly or breast/25 back or free
Main Set-
2 x through [choose 1 stroke each round]:
100 @ 2:15 or r=20
-25 drill/25 swim
75 @ 1:45 or r=20
-25 scull w/ free kick/25 swim
50 swim @ 1:30 or r=15
-build
25 swim @ 45 or r=10
-long & strong
Pull Set-
500 pull: breathe 3/5/3/5/3 by 100’s
Speed Set-
12 x 25 swim @ 30 or r=10
-with fins using fast feet
Cool-down-
6 x 50 swim @ 1:00 or r=15
-ascend times 1-6
Total = 2500
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Friday: Sprint Freestyle/Speed
Warm-up-
200 swim
2 x 50 swim @ r=10
200 kick
2 x 50 kick @ r=10
Warm-up Set-
4 x 75 @ 1:40 or r=20
-25 drill/25 DPS/25 build
Main Set-
12 x 50 swim @ 1:00 or r=15
-every 3rd 50 fast!
100 easy
8 x 50 swim @ 1:15 or r=30
-every 2nd 50 fast!
100 easy
4 x 50 swim @ 1:30 or r=45
-all 50’s fast!
Cool-down-
200 choice
Total = 2500
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Workouts off the beaten path 