Workouts for July 30 – August 3, 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 choice

Warm-up Set-
8 x 25 @ r=5
-25 scull/25 pull

Main Set-
2nd repeat faster than 1st repeat:

• 2 x 500 swim or pull @ 7:30 or r=30

• 2 x 400 swim or pull @ 6:30 or r=30

• 2 x 300 swim or pull @ 4:45 or r=15

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim

Kick Set-
10 x 50 kick @ 1:30 or r=15
-1 x 50 free
-2 x 50 breast
-3 x 50 back
-4 x 50 fly

Pull Set-
10 x 50 pull @ 1:10 or r=15
-25 breast/25 free

Swim Set-
10 x 100 IM @ 2:20 or r=30
-choose one stroke each time to drop
-choose one stroke each time to double-up

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim
8 x 50 [25 kick/25 swim] @ r=10

Main Set-

• 4 x 100 pull @ 1:45 or r=15
• 1 x 200 swim @ 3:30 or r=30
• 3 x 100 pull @ 1:40 or r=10
• 1 x 200 swim @ 3:30 or r=30
• 2 x 100 pull @ 1:35 or r=5
• 1 x 200 swim @ 3:30 or r=30
• 1 x 100 pull @ 1:30 or r=5

Race Pace Set-
8 x 50 swim @ 1:05 or r=20
4 x thru:
-25 easy/25 fast
-25 fast/25 easy

Cool-down-
8 x 25 scull/swim @ r=5

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 choice

Main Set-

• 1 x 400 pull @ 6:45 or r=45
  • breathe 3/5/3/5 by 100’s
• 16 x 25 kick @ 45 or r=15
  • 2 x 25 stroke
  • 2 x 25 free
• 2 x 200 swim @ 4:00 or r=30
  • 50 stroke/50 free/50 stroke/50 free
• 8 x 50 kick @ 1:30 or r=20
  • 2 x 50 stroke
  • 2 x 50 free
• 4 x 100 pull @ 2:00 or r=20
  • 50 stroke/50 free

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 choice

Warm-up Set-
20 x 25 @ r=15
-25 kick/25 drill

Speed Set A-
10 x 50 swim @ 1:30 or r=30
-25 build/25 fast

Recovery-
200 swim

Speed Set B-
10 x 25 swim @ 45 or r=20
-25 build/25 fast

Recovery-
200 swim

Speed Set C-
10 x 25 swim @ 45 or r=20
-25 build/25 fast

Cool-down-
200 choice

Total = 2500

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

July 30-Aug 3, 2012

Workouts for July 23-27, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim

Main Set-

• 1 x 500 pull @ 7:30 or r=30
  • breathe 3/4/5/4/3 by 100’s
• 2 x 250 swim @  4:15 or r=30
  • negative split
• 1 x 400 pull @  6:30 or r=30
  • breathe 3/5/3/5 by 100’s
• 2 x 200 swim @  3:20 or r=20
  • negative split
• 1 x 300 pull @  4:50 or r=20
  • breathe 3/5/7 by 50’s
• 2 x 150 swim @  2:30 or r=15
  • negative split
• 1 x 200 pull @ 3:20 or r=20
  • breathe 3/5 by 50’s
• 2 x 100 swim @ 1:40 or r=10
  • negative split

Cool-down-
4 x 25 glide stroke @ r=5

Total = 3100

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

Tuesday:  Stroke

Warm-up-
500 choice

Drill Set-
10 x 50 stroke @ 1:10 or r=15
-25 drill/25 swim

Stroke Set A-
3 x through (one stroke per round):

• 2 x 75 @ 1:45 or r=20
  • 25 kick/25 drill/25 swim
• 2 x 75 swim @ 1:45 or r=30
  • build

Stroke Set B-
10 x 50 swim @ 1:00 or r=10
-25 free/25 stroke

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
300 swim
200 kick
200 drill

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

Main Set-
1200 swim
4 x through:

• 100 easy
• 100 moderate
• 100 fast

Drill Set-
20 x 25 @ 45 or r=15
5 x through:

• 25 kick
• 25 drill
• 25 build
• 25 DPS

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
500 choice

Warm-up Set-
16 x 25 @ 45 or r=15
-25 kick/25 drill
-IM order

Main Set-

• 1 x 200 IM @ 4:00 or r=40
• 4 x 50 swim @ 1:10 or r=20
  • 25 fly/25 back
• 1 x 200 IM @ 4:00 or r=40
• 4 x 50 swim @ 1:10 or r=20
  • 25 back/25 breast
• 1 x 200 IM @ 4:00 or r=40
• 4 x 50 swim @ 1:10 or r=20
  • 25 breast/25 free

Scull Set-
8 x 25 @ r=5
-25 scull/25 pull

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
3 x [125 swim/75 drill]

Warm-up Set-
4 x through:

• 1 x 50 @ 1:00 or r=15
  • 25 drill/25 swim
• 4 x 25 build @ 40 or r=10

Set A-
8 x 50 swim @ 1:10 or r=20
-odd 50’s:  DPS/stroke count
-even 50’s:  build by 12.5’s

Set B-
4 x 3 x 25 swim @ 45 or r=20

• #1 of each set:  DPS
• #2:  @ 200 race pace, hold same # strokes
• #3:  @ max speed, hold same # strokes

Set C-
8 x 50 swim @ 1:10 or r=20
-odd 50’s:  DPS stroke count
-even 50’s:  build by 12.5’s

Cool-down-
200 swim

Total = 2500

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

July 23-27, 2012

Workouts for July 16-20, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
500 choice

Pull Set-
10 x 50 pull @ 55 or r=10
-breathe 3/4/5/6/7 by 50’s

Pace Set A-
2 x 500 swim @ 8:00 or r=30
-25 easy/25 fast/50 easy/50 fast/75 easy/75 fast/100 easy/100 fast

Pace Set B-
4 x 250 swim @ 4:00 or r=20
-50 easy/50 fast/50 easy/50 fast/25 easy/25 fast

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
600 choice

Kick Set-
8 x 50 kick @ 1:30 or r=20
-2 of each stroke

Drill Set-
16 x 25 @ 45 or r=15
-25 drill/25 swim
-2 of each stroke

Main Set-

• 25 fly @ 40 or r=10
• 25 fly/25 back @ 1:10 or r=20
• 25 fly/25 back/25 breast @ 1:40 or r=20
• 100 IM @ 2:10 or r=30
• 25 fly/25 back/25 breast @ 1:40 or r=20
• 25 fly/25 back @ 1:10 or r=20
• 25 fly @ 40 or r=10

• 100 easy @ 3:00

• 25 free @ 30 or r=10
• 25 breast/25 free @ 1:10 or r=20
• 25 back/25 breast/25 free @ 1:40 or r=20
• 100 IM @ 2:10 or r=30
• 25 back/25 breast/25 free @ 1:40 or r=20
• 25 breast/25 free @ 1:10 or r=20
• 25 free @ 30 or r=10

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
4 x 50 kick @ r=10

Pull Set-
8 x 75 pull @ 1:20 or r=10
-breathe 3/5/3 by 25’s

Warm-up Set-
8 x 50 @ 1:20 or r=20
-first 1/3 of each 25 is underwater dolphin kick

Main Set-
10 x 125 swim @ 2:30 or r=30
2 x through:
-push last 25
-push last 50
-push last 75
-push last 50
-push last 25

Speed Set-
8 x 25 swim @ 45 or r=20
-25 easy/25 fast

Cool-down-
150 swim

Total = 3000

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

Thursday:  Stroke

Warm-up-
500 choice

Stroke Set A-
10 x 25 fly, back, or breast kick @ r=15

Pull Set-
500 pull
-breathe 3/5/7/5/3 by 100’s

Stroke Set B-
10 x 25 fly, back, or breast drill @ r=10

Swim Set-
250 swim
-moderate, no breathing in/out of turns

Stroke Set C-
10 x 25 fly, back, or breast swim @ r=15

Cool-down-
500 pull
-breathe 3/5/3/5/3 by 100’s

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
2 x 50 [25 drill/25 swim] @ r=10
200 kick
2 x 50 [25 kick/25 swim] @ r=10
200 pull
2 x 50 [25 drill or kick/25 swim] @ r=10

Warm-up Set-
4 x 75 [25 kick/25 drill/25 build] @ r=15

Main Set-

• 8 x 50 free @ 55 or r=10
  • fastest possible average
• 100 swim or pull easy @ 3:00
• 6 x 50 stroke @ 1:10 or r=20
  • fastest possible average
• 100 swim or pull easy @ 3:00
• 4 x 50 free @ 1:00 or r=15
  • fastest possible average
• 100 swim or pull easy @ 3:00
• 2 x 50 stroke @ 1:15 or r=25
  • fastest possible average

Cool-down-
100 choice

Total = 2500

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

July 16-20, 2012

Workouts for July 9-13, 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-

• 400 pull @ 7:00 or r=60
  • breathe 3/5/3/5 by 100’s
• 4 x 50 kick @ 1:30 or r=20
  • 25 easy/25 fast
• 2 x 200 swim @ 3:30 or r=30
  • negative split
• 4 x 100 pull @ 1:45 or r=15
  • descend times 1-4
• 1 x 200 kick @ 5:00 or r=30
  • negative split
• 8 x 50 swim @ 55 or r=10
  • descend times 1-4, 5-8
• 16 x 25 swim @ 35 or r=10
  • descend times 1-4, etc.

Cool-down-
200 [25 scull/25 swim]

Total = 3000

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

Tuesday:  Stroke

Warm-up-
400 swim

Warm-up Set-
8 x 25 @ r=5
-25 scull/25 pull

Warm-up Set-
8 x 50 @ r=15
-25 stroke drill/25 stroke
-25 free drill/25 free

Main Set-
2 x through:

• 300 swim @ r=45
  • all free
• 200 swim @ r=30
  • 50 stroke/50 free/50 stroke/50 free
• 100 swim @ r=20
  • 50 stroke/50 free
• 50 swim @ r=15
  • 25 stroke/25 free

Cool-down-
200:  25 kick/25 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
8 x 25 kick @ 45 or r=10

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

Main Set-
3 x through:

• 2 x 100 pull @ 1:45 or r=15
  • moderate effort
• 4 x 50 @ 1:00 or r=10
  • 25 10-beat free/25 free
• 1 x 200 free @ 3:30 or r=30
  • descend times 1-3

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

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
2 x [125 swim, 125 drill or kick]

Drill Set-
12 x 50 drill @ 1:10 or r=10
-4 x 50 25 fly/25 back
-4 x 50 25 back/25 breast
-4 x 50 25 breast/25 free

IM Set A-
6 x 75 swim @ 1:40 or r=20
2 x through:
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free

Pull Set-
450 pull:  breathe 3/5/3 by 50’s

IM Set B-
6 x 50 swim @ 1:05 or r=15
2 x through:
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
500 choice

Warm-up Set-
10 x 25 @ 45 or r=15
-25 drill/25 build

Main Set-

• 2 x 150 swim @ 3:00 or r=60
  • 90% effort
• 1 x 200 swim @ 4:30 or r=60
  • ½ speed (recovery pace)
• 4 x 75 swim @ 1:45 or r=45
  • 90% effort
• 1 x 200 swim @ 4:30 or r=60
  • ½ speed (recovery pace)
• 6 x 50 swim @ 1:30 or r=45
  • 90% effort
• 1 x 200 swim @ 4:30 or r=60
  • ½ speed (recovery pace)

Cool-down-
10 x 25 swim @ 45 or r=15
-ascend pace

Total = 2500

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

July 9-13, 2012