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

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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

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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

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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

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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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May 28-June 1, 2012