Workouts for April 9-13, 2012

***If you prefer a formatted version of these workouts see PDF at bottom of post***

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
2 x 100 [25 drill/25 swim] @ r=15
4 x 50 pull @ r=10
8 x 25 [25 scull/25 pull] @ r=5

Main Set-

• 1 x 300 swim @ 5:00 or r=30

• 2 x 150 swim @ 2:30 or r=20

• 4 x 75 swim @ 1:30 or r=15

• 6 x 50 swim @ 55 or r=10

• 4 x 75 swim @ 1:30 or r=15

• 2 x 150 swim @ 2:30 or r=20

• 1 x 300 swim @ 5:00 or r=30

Cool-down-
100 choice

Total = 3000

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Tuesday:  Stroke

Warm-up-
200 swim
200 [25 drill/25 swim]

Freestyle Set A-
16 x 50 swim or pull @ 55 or r=10
-breathe every 5th stroke

Freestyle Set B-
2 x 300 swim or pull @ 5:00 or r=30

Stroke Set A-
8 x 50 stroke @ 1:10 or r=20

Stroke Set B-
2 x 150 stroke @ r=30

Cool-down-
100 choice

Total = 2600

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Wednesday:  Middle Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
12 x 50 swim @ 1:00 or r=15
-25 easy/25 build
-25 build/25 easy

Main Set-
2 x through [descend pace as swims get shorter]:
-1 x 300 swim @ 5:00 or r=30
-2 x 150 swim @ 2:30 or r=20
-4 x 75 swim @ 1:20 or r=10
-extra 40 seconds rest

Cool-down-
200 choice

Total = 3000

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Thursday:  IM

Warm-up-
400 swim

Warm-up Set-
8 x 25 [25 drill/25 swim] @ r=10

IM Set A-

• 1 x 200 IM @ 4:00 or r=30

• 4 x 50 swim @ 1:10 or r=20
• 25 fly/25 back

• extra 30 seconds rest

• 1 x 200 IM @ 4:00 or r=30

• 4 x 50 swim @ 1:10 or r=20
• 25 back/25 breast

• extra 30 seconds rest

• 1 x 200 IM @ 4:00 or r=30

• 4 x 50 swim @ 1:10 or r=20
• 25 breast/25 free

IM Set B-
24 x 25 swim @ 40 or r=10
-25 free/25 IM order

Cool-down-
100 choice

Total = 2500

+++++++++++++++++++++++++

Friday:  Sprint Freestyle/Speed

Warm-up-
600 choice

Warm-up Set-
8 x 25 build @ r=10

Speed Set A-
8 x 100 swim @ 2:00 or r=20-30
#1/#5:  push 4th 25
#2/#6:  push 3rd 25
#3/#7:  push 2nd 25
#4/#8:  push 1st 25

Recovery-
8 x 25 swim or pull @ r=10

Speed Set B-
4 x 100 swim @ 2:10 or r=30-40
#1:  push 2nd 50
#2:  push 2nd and 3rd 25’s
#3:  push 1st 50
#4:  push 1st and 4th 25’s

Cool-down-
12 x 25 swim or pull @ r=10

Total = 2500

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April 9-13, 2012