Daily Archives: June 15, 2012

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Workouts off the beaten path: June 18-22, 2012

Workouts for June 18-22, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
100 kick
100 pull

Main Set-

  • 6 x 50 pull @ 55 or r=10
    • fast tempo
  • 3 x 100 swim @ 1:45 or r=15
    • moderate effort
  • 2 x 150 pull @ 2:30 or r=15
    • DPS
  • 1 x 300 swim @ 5:00 or r=30
    • negative split
  • 2 x 150 pull @ 2:30 or r=15
    • DPS
  • 3 x 100 swim @ 1:45 or r=15
    • moderate effort
  • 6 x 50 pull @ 55 or r=10
    • fast tempo

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

Cool-down-
100 swim

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim

Warm-up Set-
4 x through:
25 scull/25 glide stroke/25 pull

IM Set A-
2 x through:

  • 4 x 25 swim @ 40 or r=10
    • 1 each stroke
  • 3 x 50 swim @ 1:10 or r=20
    • 25 fly/25 back
    • 25 back/25 breast
    • 25 breast/25 free
  • 1 x 200 IM @ 4:30 or r=60

IM Set B-
4 x through (continuous):

  • 25 back
  • 25 fly
  • 25 back
  • 25 breast
  • 25 free
  • 25 free
  • 25 free

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
500 swim

Warm-up Set-
10 x 50 @ 1:05 or r=15
5 x through:

  • 25 10-beat free/25 catch-up free
  • 50 DPS free

Main Set-
1000 swim
3 x through + 100 easy:

  • 100 easy
  • 100 moderate
  • 100 fast

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

Speed Set-
10 x 25 swim @ 30 or r=10
-25 easy/25 fast

Cool-down-
250 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
300 swim

Kick Set-
12 x 25 kick @ 45 or r=10
-2 x 25 stroke kick/1 x 25 free kick

Stroke Set A-
8 x 25 stroke swim @ 40 or r=10
4 x 50 stroke swim @ 1:05 or r=15
2 x 100 stroke swim @ 2:15 or r=20-30

Pull Set-
12 x 25 pull @ 45 or r=5-15
-1 x 25 breast pull/2 x 25 free pull

Stroke Set B-
2 x 100 stroke swim @ 2:15 or r=20-30
4 x 50 stroke swim @ 1:05 or r=15
8 x 25 stroke swim @ 40 or r=10

Drill Set-
12 x 25 @ 45 or r=15
-2 x 25 stroke drill/1 x 25 free drill

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
300 kick
200 pull

Speed Set A-
12 x 50 swim @ 1:00 or r=15
-every 3rd 50 fast!

Recovery-
200 pull

Speed Set B-
8 x 50 swim @ 1:15 or r=30
-every 2nd 50 fast!

Recovery-
200 pull

Speed Set C-
4 x 50 swim @ 1:30 or r=60
-all fast!

Cool-down-
200 pull

Total = 2500

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

June 18-22, 2012