Workouts for May 14-18, 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

Pull Set-
11 x 50 pull @ 55 or r=10

• 1-3:  4 breaths each 25
• 4-7:  3 breaths each 25
• 8-10:  2 breaths each 25
• 11:  1 breath each 25

Main Set-
Davis Mile:  Broken 1650
Subtract 2½ minutes to get time

• 11 lengths (275) @ r=20
• 10 lengths (250) @ r=20
• 9 lengths (225) @ r=20
• 8 lengths (200) @ r=15
• 7 lengths (175) @ r=15
• 6 lengths (150) @ r=15
• 5 lengths (125) @ r=15
• 4 lengths (100) @ r=10
• 3 lengths (75) @ r=10
• 2 lengths (50) @ r=10
• 1 length (25)

Cool-down-
200 choice

Total = 3000

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Tuesday:  IM

Warm-up-
300 swim
200 IM kick
100 IM drill
8 x 25 swim @ r=10
-build

Main IM Set-

• 1 x 300 IM @ 5:30 or r=45
• 4 x 50 fly @ 1:10 or r=20
• 1 x 200 IM @ 4:00 or r=30
• 4 x 50 back @ 1:10 or r=20
• 1 x 100 IM @ 2:15 or r=30
• 4 x 50 breast @ 1:10 or r=15

IM Set B-
12 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

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

Warm-up Set-
12 x 50 @ 1:10 or r=15
-25 10-beat free/25 free
-50 corkscrew [4 strokes free, 5 strokes back]
-25 10-beat back/25 back

Main Set-
2 x through:

200 should be faster than 200 split of 300
100 should be faster than 100 split of 200
50 should be faster than 50 split of 100

• 300 swim @ 5:00 or r=30
• 200 swim @ 3:30 or r=30
• 100 swim @ 1:45 or r=15
• 50 swim @ 1:15 or r=30

Speed Set-
12 x 25 @ 40 or r=15
-12.5 easy/12.5 fast
-12.5 fast/12.5 easy

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
6 x [50 swim, 25 drill, 25 kick]

Stroke Set A-
6 x 50 stroke @ 1:10 or r=15
-25 drill/25 swim

Stroke Set B-
12 x 25 stroke @ 45 or r=15
-½ length scull/½ length swim
-½ length swim/½ length scull

Pull Set-
800 pull:  breathe 3/5/7/5 by 50’s

Stroke Set C-
12 x 25 swim @ 45 or r=15
-25 stroke/25 choice

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
400 swim

Main Set-
2 x through:

• 200 swim @ 3:30 or r=30
  • negative split
• 2 x 100 pull @ 1:45 or r=15
  • moderate effort, breathe 3/5 by 25’s
• 4 x 50 kick @ 1:30 or r=15
  • negative split
• 8 x 25 stroke @ 45 or r=20
  • moderate – hard effort
• extra 30 seconds rest

Speed Set-
16 x 25 @ 40 or r=10-15
-25 easy/25 fast

Cool-down-
100 swim

Total = 2500

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May 14-18, 2012