Workouts for July 2-6, 2012
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
Warm-up-
400 swim
4 x 50 [25 drill/25 swim] @ r=10
8 x 25 pull @ r=5
Main Set-
Increase speed as swims get shorter:
- 400 freestyle @ 6:30 or r=30
- 2 x 200 freestyle @ 3:20 or r=20
- 4 x 100 freestyle @ 1:45 or r=15
- 8 x 50 freestyle @ 55 or r=10
Drill Set-
20 x 25 @ 40 or r=15
- 25 drill/25 swim
- 2 x the following drills:
- 10-beat free
- 10-beat free with top scull
- catch-up free
- human stroke free (“long dog” free)
- corkscrew (4 strokes free, 5 strokes back)
Cool-down-
100 choice
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
400 swim
4 x 25 swim @ r=10
-build each 25
Pull Set-
400 pull: breathe every 3rd stroke
IM Kick Set-
4 x 100 kick @ 2:30 or r=15
- #1: 50 fly/50 back
- #2: 50 back/50 breast
- #3: 50 breast/50 free
- #4: 100 IM
Pull Set-
400 pull: breathe 3/4/5/choice by 100’s
IM Swim Set-
12 x 50 swim @ 1:10 or r=20
4 x through:
- 25 fly/25 back
- 25 back/25 breast
- 25 breast/25 free
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
300 swim
6 x 50 @ r=10
-25 drill/25 swim
Main Set-
3 x through:
- 200 pull @ 3:30 or r=30
- moderate pace
- 4 x 50 swim @ 1:00 or r=20
- at 400 race pace
- 4 x 25 swim @ 30 or r=10
- at 400 race pace
- extra 30 seconds rest
Speed Set-
12 x 50 swim @ 1:10 or r=20
-fast in and out of turns!
-fast finish!
Cool-down-
300 swim
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
Warm-up-
500 swim
Speed Set-
10 x 25 @ 45 or r=15
-1st ½ length: underwater dolphin kick
-2nd ½ length: easy free
Pull Set-
250 pull: breathe 3/4/5/4/3 by 50’s
Main Stroke Set-
30 x 25 swim @ 40 or r=15
-25 stroke/25 free
Pull Set-
250 pull: breathe 3/5/3/5/3 by 50’s
Speed Set-
10 x 25 @ 50 or r=20
-1st ½ length: underwater dolphin kick
-2nd ½ length: easy free
Cool-down-
250 swim
Total = 2500
+++++++++++++++++++++++++
Friday: Sprint Freestyle/Speed
Warm-up-
-200 free
-stretch for 2 minutes
-200 swim [mix of strokes]
-stretch for 2 minutes
-200 kick
-stretch for 2 minutes
Warm-up Set-
8 x 25 @ 40 or r=10
-25 drill/25 swim
Main Set-
- 3 x 150 free @ 3:00 or r=45
- push pace on last 50
- push pace on middle 50
- push pace on first 50
- 6 x 50 stroke @ 1:15 or r=20
- descend times 1-3, 4-6
- 3 x 150 free @ 3:00 or r=45
- push pace on first 50
- push pace on middle 50
- push pace on last 50
Speed Set-
12 x 25 swim @ 45 or r=20
-25 easy/25 fast
Cool-down-
200 swim
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 