Workouts for June 25-29, 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
200 [25 drill/25 swim]

Main Set-

• 600 pull @ 9:40 or r=40
• 4 x 150 swim @ 2:40 or r=20
• 400 pull @ 6:30 or r=30
• 4 x 100 swim @ 1:45 or r=15
• 200 pull @ 3:20 or r=20
• 4 x 50 swim @ 55 or r=10

Cool-down-
100 choice

Total = 3000

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Tuesday:  Stroke

Warm-up-
300 swim

Pull Set-

• 100 pull @ 1:40 or r=10
• 200 pull @ 3:20 or r=20
• 300 pull @ 5:00 or r=30
• 200 pull @ 3:20 or r=20
• 100 pull @ 1:40 or r=10

Main Set-

• 4 x 25 stroke drill @ 45 or r=15
• 1 x 50 swim [25 stroke/25 free] @ 60 or r=10
• 4 x 25 stroke drill @ 45 or r=15
• 1 x 100 swim [50 stroke/50 free] @ 2:00 or r=20
• 4 x 25 stroke drill @ 45 or r=15
• 1 x 150 swim [75 stroke/75 free] @ 3:00 or r=30
• 4 x 25 stroke drill @ 45 or r=15
• 1 x 200 swim [100 stroke/100 free] @ 4:00 or r=40

Speed Set-
8 x 25 swim @ 45
-from mid-pool

Cool-down-
200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
500 choice

Warm-up Set-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim

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

• 1-4 @ EN-1 pace
• 5-8 @ EN-2 pace
• 9-12 @ EN-3 pace
• 13-16 @ EN-2 pace
• 17-20 @ EN-1 pace

Speed Set-
20 x 25 swim @ 45 or r=15

• 2 x 25:  ½ length underwater dolphin kick/½ length easy swim
• 2 x 25:  DPS

Cool-down-
200 choice

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
200 kick
200 pull

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

Main Set-
4 x through:

• 4 x 25 swim @ 45 or r=15 [100 IM order]
• 100 IM @ 2:15 or r=30

Kick Set-

• 200 kick
• 8 x 25 kick @ 45 or r=10
  • 2 of each stroke

Cool-down-
300 swim or pull

Total = 2500

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Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
6 x 50 @ 1:00 or r=10
-25 drill/25 build

Speed Set A-
12 x 25 swim @ 45 or r=15
3 x through:

• 12.5 easy/12.5 fast
• 12.5 fast/12.5 easy
• 25 easy
• 25 fast

Speed Set B-
12 x 50 swim @ 1:10 or r=20
3 x through:

• 25 easy/25 fast
• 25 fast/25 easy
• 50 easy
• 50 fast

Recovery Set-
400 pull, 4 x 50 pull @ r=10

Cool-down-
100 swim

Total = 2500

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June 25-29, 2012