Workouts for April 23-27, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim
100 kick
200 [25 drill/25 swim]

Warm-up Set-
12 x 25 @ r=10
-25 scull/25 pull

Main Set-
2 x through:

400 pull @ 6:30 or r=30
-breathe 3/5/3 by 100’s

3 x 100 swim @ 1:50 or r=20
-descend times 1-3

6 x 50 swim @ 1:00 or r=15
-25 DPS/25 build

Cool-down-
100 swim

Total = 3000

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Tuesday:  Stroke

Warm-up-
300 swim
200 kick
100 pull

Pull Set-
8 x 50 pull @ 1:10 or r=15
-25 breast/25 free

Fly Swim Set-
20 x 25 swim @ 40 or r=15
4 x through:
-3 strokes fly, easy free
-4 strokes fly, easy free
-5 strokes fly, easy free
-all fly
-all free

Combo Swim Set-
500 “long axis” swim:  50 back/50 free

Speed Set-
12 x 25 swim @ 45 or r=20
4 x through:
-DPS
-build
-fast

Cool-down-
200 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
500 choice

Main Set-
400 “combo” swim @ 7:00 or r=40
200 pull @ 3:30 or r=30
-breathe 3/5/3/5 by 50’s
4 x 50 swim @ 1:00 or r=15
-descend times 1-4

300 “combo” swim @ 5:30 or r=40
150 pull @ 2:30 or r=20
-breathe 3/5/3 by 50’s
3 x 50 swim @ 1:05 or r=20
-descend times 1-3

200 “combo” swim @ 4:00 or r=40
100 pull @ 1:45 or r=15
-breathe 3/5 by 50’s
2 x 50 swim @ 1:10 or r=25
-25 easy/25 fast

Stroke Count Set-
12 x 50 swim @ 1:10 or r=20
-choose one stroke for each set of 3 x 50
-golf score = time + # of strokes
-lowest score wins!

Cool-down-
100 choice

Total = 3000

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Thursday:  IM

Warm-up-
600 swim

Drill Set A-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-1 round each stroke

Main Set-
Milt Nelms Axis Swim
6 x through:

-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

Drill Set B-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-1 round each stroke

Cool-down-
250 choice

Total = 2500

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Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ r=10
-alt. 25 kick/25 swim, 25 drill/25 swim

Main Set-
3 x through:

4 x 50 swim @ r=10
#1=25 easy/25 fast
#2=25 fast/25 easy
#3=50 easy
#4=50 fast (90%)

2 x 50 swim (fast, 95%) @ r=30

1 x 100 swim (build) @ r=10

1 x 50 swim (easy) @ r=60

Cool-down-
150 choice

Total = 2500

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April 23-27, 2012