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

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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

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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

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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

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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

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July 23-27, 2012