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

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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

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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

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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

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April 30-May 4, 2012