Workouts for June 11-15, 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
200 swim

Warm-up Set-
2 x through:

• 2 x 25 kick @ r=10
• 2 x 50 [25 drill/25 swim] @ r=10
• 2 x 75 [25 scull with kick/25 drill/25 swim] @ r=20

Main Set-
3 x 500 @ r=45

• #1:  pull with buoy and band
• #2:  pull with buoy
• #3:  swim

Cool-down-
100 easy

Total = 3000

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Tuesday:  Stroke

Warm-up-
4 x [100 swim, 50 kick]

Pull Set-
400 pull:  breathe 3/4/5/3 by 100’s

Drill Set-
4 x 50 stroke drill @ r=10

Main Set-

• 3 x 100 @ 2:00 or r=20
  • 25 stroke/75 free
• 3 x 100 @ 2:10 or r=20
  • 50 stroke/50 free
• 3 x 100 @ 2:20 or r=20
  • 75 stroke/25 free
• 3 x 100 @ 2:30 or r=20
  • 100 stroke

Cool-down-
100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
3 x [200 swim, 100 kick]

Warm-up Set-

• 4 x 75 pull @ 1:30 or r=15
  • breathe 3/5/3 by 25’s
• 4 x 50 pull @ 55 or r=10
  • breathe 3/5 by 25’s
• 4 x 25 pull @ 30 or r=5
  • breathe 3/5 by 25’s

Main Set-

• 4 x 150 swim @ 2:45 or r=30
  • descend times 1-4
• 4 x 100 swim @ 1:45 or r=15
  • descend times 1-4
• 4 x 50 swim @ 60 or r=15
  • same pace as 4th 100
• 4 x 25 swim @ 30 or r=5-10
  • all fast

Cool-down-
200 choice

Total = 3000

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Thursday:  IM

Warm-up-
400 swim
100 back kick
100 IM drill

Warm-up Set-
2 x 300 pull @ 4:45 or r=15

Main Set-
8 x 75 swim @ 1:30 or r=20
2 x through:

• 25 fly/50 free
• 25 back/50 free
• 25 breast/50 free
• 25 fly/25 back/25 breast

Speed Set-
20 x 25 swim with fins @ 45 or r=20
-15 meters (or yards) fast underwater dolphin kick/10 meters (or yards) easy swim

Cool-down-
200 choice

Total = 2500

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Friday:  Sprint Freestyle/Speed

Warm-up-
400 swim
200 kick
2 x 75 [25 kick/25 drill/25 swim] @ r=15
100 [25 scull with free kick/25 swim]

Speed Set A-
150 fast @ 2:30 or r=20

Recovery Set-
300 easy swim

Speed Set B-
2 x 75 fast @ 1:30 or r=30

Recovery Set-
300 easy swim

Speed Set C-
2 x 50 fast @ 60 or r=20

Recovery Set-
300 easy swim

Speed Set D-
2 x 25 fast @ 40 or r=20

Cool-down-
300 easy swim

Total = 2500

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June 11-15, 2012