Workouts for May 7-11, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 choice

Warm-up Set-
4 x 50 @ r=10
-25 drill/25 swim

Main Set-

• 4 x 150 swim @ 2:30 or r=15
  • build pace in each 150
• extra 30 seconds rest
• 1 x 600 swim @ 10:00 or r=60
  • negative split
• 3 x 200 pull @ 3:20 or r=20
  • breathe 3/5/3/5 by 50’s
  • moderate pace
• 2 x 300 swim @ 4:30 or r=30
  • descend times 1-2
  • pace should be faster than 600 pace

Cool-down-
100 choice

Total = 3000

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Tuesday:  Stroke

Warm-up-
600 choice

Warm-up Set-
2 x through:
-4 x 25 kick @ 45 or r=10
-4 x 75 swim @ 1:30 or r=15

Stroke Set A-
12 x 50 @ 1:10 or r=15
Alternate:
-12.5 scull with flutter kick/12.5 breast/25 free
-12.5 scull with flutter kick/12.5 fly/25 free

Stroke Set B-
12 x 25 stroke @ 45 or r=15
-25 drill/25 swim

Cool-down-
200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
4 x 50 [25 drill/25 swim] @ r=10
4 x 25 [25 scull/25 glide stroke] @ r=5
4 x 25 build @ r=10

Main Set-

• 1 x 400 pull or swim @ 7:00 or r=60
  • moderate pace
• 4 x 100 swim @ 1:45 or r=15
  • negative split
• 1 x 300 pull or swim @ 5:15 or r=45
  • moderate pace
• 4 x 75 swim @ 1:30 or r=15
  • build
• 1 x 200 pull or swim @ 3:30 or r=30
  • moderate pace
• 4 x 50 swim @ 1:00 or r=15
  • negative split
• 1 x 100 pull or swim @ 2:00 or r=30
  • moderate pace
• 4 x 25 swim @ 40 or r=15
  • fast

Cool-down-
200 choice

Total = 3000

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Thursday:  IM

Warm-up-
200 swim, 200 kick, 200 pull

Warm-up Set-
8 x 25 drill @ r=10
-2 of each stroke

Stroke Set A-
8 x 75 @ 2:00 or r=15-30
Choose 1 or 2 strokes:

• 75 kick
• 50 kick/25 swim
• 25 kick/50 swim
• 75 swim
• 75 swim
• 50 swim/25 kick
• 25 swim/50 kick
• 75 kick

Stroke Set B-
12 x 50 swim @ 1:10 or r=15
-25 back/25 breast

Stroke Set C-
12 x 25 swim @ 45 or r=15
-100 IM order

Cool-down-
200 choice

Total = 2500

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Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim, 200 kick, 200 pull

Warm-up Set-
4 x 75 @ r=15
-25 kick/25 drill/25 swim

Stroke Count Set A-
12 x 50 swim @ 1:10 or r=20
Stroke count set, each set is 3 x 50:

• #1: relaxed pace, count # of strokes
• #2: 200 race pace, maintain same # of strokes
• #3: max. speed, maintain same # of strokes

Pull Set-
300 pull:  breathe 3/5/3 by 100’s

Stroke Count Set B-
12 x 25 swim @ 45 or r=15
Stroke count set, each set is 3 x 25:

• #1: relaxed pace, count # of strokes
• #2: 200 race pace, maintain same # of strokes
• #3: max. speed, maintain same # of strokes

Cool-down-
4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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May 7-11, 2012