Workouts for May 21-25, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 choice

Main Set-

• 500 swim @ 8:20 or r=50
• 250 pull @ 4:10 or r=25
• 5 x 50 swim @ 1:00 or r=15
• 400 swim @ 6:40 or r=40
• 200 pull @ 3:20 or r=20
• 4 x 50 swim @ 1:00 or r=15
• 300 swim @ 5:00 or r=30
• 150 pull @ 2:30 or r=15
• 3 x 50 swim @ 1:00 or r=15
• 200 swim @ 3:20 or r=20
• 100 pull @ 1:40 or r=10
• 2 x 50 swim @ 1:00 or r=15

Cool-down-
100 choice

Total = 3100

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

Tuesday:  Stroke

Warm-up-
2 x [125 free, 125 stroke]

Stroke Set A-
2 x through:

• 2 x 50 @ 1:10 or r=10
  • 12.5 scull/12.5 stroke
• 2 x 50 @ 1:10 or r=10
  • 25 stroke drill/25 stroke
• 4 x 25 swim @ 45 or r=15
  • build

Stroke Set B-
12 x 75 @ 1:45 or r=20
-50 free/25 stroke
-50 stroke/25 free

Recovery Set-
100 swim

Speed Set-
8 x 25 swim @ 40 or r=15
-25 easy/25 fast

Cool-down-
200 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 free, stretch for 2 minutes
200 swim (mix of strokes), stretch for 2 minutes
200 IM kick, stretch on wall for 2 minutes

Warm-up Set-
12 x 25 [25 scull/25 glide/25 pull] @ r=5

Pace Set A-
3 x 200 swim @ 3:30 or r=30
#1:  push last 100
#2:  push middle 100
#3:  push 1st 100

Kick Set-
6 x 50 kick @ 1:30 or r=15
-descend 1-3, 4-6
-choose one stroke for 1-3
-choose another stroke for 4-6

Pace Set B-
3 x 200 swim @ 3:30 or r=30
#1:  push even 50’s
#2:  push odd 50’s
#3:  push entire 200

Pull Set-
6 x 50 pull @ 55 or r=10
breathe 3/5 by 25’s

Cool-down-
300 choice

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
100 kick
100 pull

Main Set-
5 x through:

• 25 swim @ 45 or r=15
• 50 kick @ 1:30 or r=15
• 75 drill/swim/drill @ 1:45 or r=15
• 50 stroke/50 free @ 2:00 or r=30
• 75 swim/drill/swim @ 1:45 or r=15
• 50 kick @ 1:30 or r=15
• 25 swim @ 45 or r=15

-1 round each stroke
-1 round choice

Drills:

• 4-beat fly
• 10-10-3 back
• 2 kicks, 1 pull breast
• 10-10-3 free

Cool-down-
100 swim

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick/swim

Kick Set-

• 2 x 50 kick @ 1:40 or r=20
• 2 x 50 kick @ 1:30 or r=15
• 2 x 50 kick @ 1:20 or r=10
• 2 x 50 kick @ 1:10 or r=5

Recovery Set-
8 x 25 @ 40 or r=10
-25 drill/25 swim

Main Set-
2 x through:

• 1 x 150 free @ 3:00 or r=30
  • medium effort
• 2 x 75 stroke @ 1:45 or r=30
  • hard effort
• 3 x 50 free @ 1:00 or r=15
  • medium effort
• 6 x 25 stroke @ 45 or r=20
  • hard effort
• extra 30 seconds rest

Cool-down-
200 [25 scull/25 swim]

Total = 2500

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

May 21-25, 2012