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

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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

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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

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

July 2-6, 2012