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

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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

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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