Workouts for May 28 – June 1, 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
100 drill
Pull Set-
8 x 50 pull @ 55 or r=10
-breathe 5/3 on odd 50’s
-breathe 3/5 on even 50’s
Main Set-
20 seconds rest between swims; keep heart rate at 120-140 BPM:
- 25
- 50
- 100
- 200
- 400
- 200
- 100
- 50
- 25
Kick Set-
8 x 25 kick @ 45 or r=10
-descend times 1-4, 5-8
Speed Set-
8 x 50 @ 1:00 or r=15
-negative split
Cool-down-
150 easy swim
Total = 3000
+++++++++++++++++++++++++
Tuesday: Stroke
Warm-up-
4 x [25 swim/25 drill/25 kick]
Warm-up Set-
4 x 50 @ 1:10 or r=15
-25 kick/25 swim
4 x 50 @ 1:10 or r=15
-25 drill/25 swim
4 x 50 @ 1:10 or r=15
-25 scull with free kick/25 swim
Main Set-
3 x through:
- 50 @ 1:15 or r=20
- stroke drill
- 100 @ 2:15 or r=30
- 25 stroke/25 free
- 200 pull @ 3:30 or r=30
- breathe 3/5/3/5 by 50’s
- 100 @ 2:15 or r=30
- 50 stroke/50 free
- 50 @ 1:15 or r=20
- stroke
Cool-down-
100 swim
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
600 choice
Main Set-
- 400 pull @ 6:30 or r=30
- breathe 3/5/3/5 by 100’s
- 4 x 25 swim @ 40 or r=15
- faster-than-normal tempo
- 2 x 200 pull @ 3:20 or r=20
- breathe 3/5/3/5 by 50’s
- 4 x 25 swim @ 40 or r=15
- faster-than-normal tempo
- 4 x 100 pull @ 1:45 or r=15
- breathe 3/5/3/5 by 25’s
- 4 x 25 swim @ 40 or r=15
- faster-than-normal tempo
- 8 x 50 pull @ 55 or r=10
- breathe 3/5 by 25’s
- 4 x 25 swim @ 40 or r=15
- faster-than-normal tempo
Speed Set-
8 x 25 swim @ 30 or r=10
-25 easy/25 fast
Cool-down-
200 swim
Total = 3000
+++++++++++++++++++++++++
Thursday: IM
Warm-up-
300 swim
Warm-up Set-
12 x 25 @ 45 or r=15
-25 stroke kick/25 stroke swim
Main Set-
- 400 pull @ 7:00 or r=60
- breathe 3/5/3/5 by 100’s
- 4 x 50 swim @ 1:10 or r=20
- 25 fly/25 back
- 300 pull @ 5:15 or r=45
- breathe 3/5/3 by 100’s
- 4 x 50 swim @ 1:10 or r=20
- 25 back/25 breast
- 200 pull @ 3:30 or r=30
- breathe 3/5/3/5 by 50’s
- 4 x 50 swim @ 1:10 or r=20
- 25 breast/25 free
- 100 pull @ 1:45 or r=15
- breathe 3/5 by 25’s
- 4 x 50 swim @ 1:10 or r=20
- choice of strokes
Cool-down-
100 swim
Total = 2500
+++++++++++++++++++++++++
Friday: Sprint Freestyle/Speed
Warm-up-
200 swim
4 x 50 [25 drill/25 swim] @ r=10
8 x 25 [25 scull/25 pull] @ r=5
Main Set-
3 x through:
- 2 x 25 kick @ 45 or r=10
- fast feet!
- 3 x 50 @ 1:15 or r=20
- 25 drill/25 swim
- 4 x 75 swim @ 1:45 or r=30
- build each 75 to race pace
The Details-
4 x BTF’s:
- B=breakout with 3 strokes fast
- ~20 seconds rest
- T=fast turn
- ~20 seconds rest
- F=fast finish
- ~40 seconds rest
Cool-down-
8 x 25 [25 scull with free kick/25 swim] @ r=5
Total = 2500
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Workouts off the beaten path 