Workouts for April 30 – May 4, 2012
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
Warm-up-
400 swim
200 kick
Main Set-
- 1 x 400 pull @ 7:00 or r=60
- 4 x 100 swim @ 1:45 or r=15
- 1 x 300 pull @ 5:15 or r=45
- 4 x 75 swim @ 1:30 or r=15
- 1 x 200 pull @ 3:30 or r=30
- 4 x 50 swim @ 55 or r=10
- 1 x 100 pull @ 1:45 or r=15
- 4 x 25 swim @ 30 or r=10
Speed Set-
12 x 25 swim @ 30 or r=10
-25 easy/25 fast
Cool-down-
100 choice
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
500 choice
Warm-up Set-
2 x through:
- 4 x 25 fly kick @ 45 or r=10
- 1st 12.5 underwater
- 2 x 50 choice kick @ 1:30 or r=15
Main Set-
2 x through:
- 4 x 50 pull @ 1:00 or r=15
- breathe 3/5 by 25’s
- 4 x 50 drill @ 1:10 or r=15
- IM order
- 4 x 75 swim @ 1:45 or r=20
- #1: 50 fly “long & strong”/25 back “fast”
- #2: 50 back “long & strong”/25 breast “fast”
- #3: 50 breast “long & strong”/25 free “fast”
- #4: 50 free “long & strong”/25 fly “fast”
- extra 30 seconds between rounds
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
200 swim
2 x 50 swim @ r=10
200 kick
2 x 50 kick @ r=10
Warm-up Set-
12 x 25 @ r=5
-25 scull/25 pull
Main Set-
- 25 @ 30 or r=5
- 50 @ 50 or r=5
- 75 @ 1:20 or r=10
- 100 @ 1:40 or r=10
- 200 @ 3:20 or r=20
- 300 @ 5:00 or r=30
- 400 @ 6:40 or r=40
- 300 @ 5:00 or r=30
- 200 @ 3:20 or r=20
- 100 @ 1:40 or r=10
- 75 @ 1:20 or r=10
- 50 @ 50 or r=5
- 25 @ 30 or r=5
Cool-down-
200: 25 scull with free kick/25 swim
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
Warm-up-
400 swim
Warm-up Set-
12 x 25 pull @ 30 or r=5
Stroke Set A-
Stroke #1 (choose one stroke):
- 400 @ 8:00 or r=60
- alternate: 50 stroke drill/50 free
- 4 x 50 kick @ 1:30 or r=10
- stroke #1
- 4 x 25 swim @ 40 or r=10
- stroke #1
Stroke Set B-
Stroke #2 (choose another stroke):
- 400 @ 8:00 or r=60
- alternate: 50 stroke drill/50 free
- 4 x 50 kick @ 1:30 or r=10
- stroke #2
- 4 x 25 swim @ 40 or r=10
- stroke #2
Pull Set-
12 x 25 pull @ 30 or r=5
Cool-down-
100 choice
Total = 2500
+++++++++++++++++++++++++
Friday: Sprint Freestyle/Speed
Warm-up-
300 swim
300 pull
Warm-up Set A-
6 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s
Warm-up Set B-
4 x 75 @ r=15
-50 kick/25 swim DPS
Speed/Pace Set-
800 swim:
- 25 easy/25 fast
- 50 easy/50 fast
- 75 easy/75 fast
- 100 easy/100 fast
- 75 easy/75 fast
- 50 easy/50 fast
- 25 easy/25 fast
Speed Set-
12 x 25 swim @ 40 or r=15
-25 easy/25 fast
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 