Workouts for June 4-8, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-

• 500 pull @ 8:00 or r=30
  • breathe 3/5/3/5/3 by 100’s
• 10 x 50 swim @ 1:00 or r=15
  • descend times 1-5, 6-10
• 400 pull @ 6:30 or r=30
  • breathe 3/5/3/5 by 100’s
• 8 x 50 swim @ 1:00 or r=15
  • descend times 1-4, 5-8
• 300 pull @ 5:00 or r=30
  • breathe 3/5/3 by 100’s
• 6 x 50 swim @ 1:00 or r=15
  • descend times 1-3, 4-6

Cool-down-
200 choice

Total = 3000

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Tuesday:  IM

Warm-up-
400 swim
4 x 50 kick @ r=10
-1 of each stroke

Main Set-
2 x through:

• 4 x 25 fly @ 45 or r=15
  • 25 drill/25 swim
• 2 x 100 IM @ 2:15 or r=30
• 4 x 25 back @ 45 or r=15
  • 25 drill/25 swim
• 2 x 100 IM @ 2:15 or r=30
• 4 x 25 breast @ 45 or r=15
  • 25 drill/25 swim
• 2 x 100 IM @ 2:15 or r=30

Cool-down-
100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
12 x 25 [25 scull/25 pull] @ r=5

Main Set-
2 x through (pace gets faster as distance gets shorter):

• 300 swim @ 5:00 or r=30

• 2 x 150 swim @ 2:45 or r=20

• 4 x 75 swim @ 1:30 or r=20

• 6 x 50 swim @ 1:00 or r=15

• extra 30 seconds rest

Cool-down-
100 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
200 swim
200 [25 10-beat free/25 free]
200 pull

Drill Set A-

8 x 25 @ 45 or r=15
-25 2 kicks, 1 pull breast/25 breast
-25 4-beat fly/25 fly
-repeat sequence

Swim Set A-

2 x 300 swim @ 5:30 or r=30
-100 free/100 stroke/100 free

Drill Set B-

8 x 25 @ 45 or r=15
-25 cobra/25 breast
-25 single-arm fly/25 fly
-repeat sequence

Swim Set B-

4 x 150 swim @ 3:00 or r=20
-50 free/50 stroke/50 free

Drill Set C-

8 x 25 @ 45 or r=15
-25 3-up, 3-down breast/25 breast
-25 1-1-1 fly/25 fly
-repeat sequence

Cool-down-
100 swim

Total = 2500

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Friday:  Sprint Freestyle/Speed

Warm-up-
400 choice

Warm-up Set-
6 x 75 @ 1:40 or r=20
-25 drill/25 DPS/25 build

Main Set-

• 1 x 150 free, moderate pace @ 3:00 or r=30
• 3 x 50 swim @ 1:15 or r=20-30
  • descend times 1-3
• 2 x 75 free, moderate pace @ 1:30 or r=15
• 3 x 50 swim @ 1:15 or r=20-30
  • descend times 1-3
• 3 x 50 free, moderate pace @ 1:00 or r=10
• 3 x 50 swim @ 1:15 or r=20-30
  • descend times 1-3
• 2 x 75 free, moderate pace @ 1:30 or r=15
• 3 x 50 swim @ 1:15 or r=20-30
  • descend times 1-3
• 1 x 150 free, moderate pace @ 3:00 or r=30
• 3 x 50 swim @ 1:15 or r=20-30
  • descend times 1-3

Cool-down-
150 swim

Total = 2500

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June 4-8, 2012