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

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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

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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

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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

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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

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July 16-20, 2012