This should have been sent last week!! I set it up to publish last Friday, August 24, but obviously I missed a step somewhere. My apologies!
Workouts for August 27-31, 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-
- 3 x 300 swim or pull @ 5:00 or r=30
- descend times 1-3
- 3 x 200 swim or pull @ 3:15 or r=15
- descend times 1-3
- 3 x 150 swim or pull @ 2:30 or r=15
- descend times 1-3
- 3 x 100 swim or pull @ 1:45 or r=15
- descend times 1-3
- 3 x 50 swim or pull @ 55 or r=10
- descend times 1-3
Cool-down-
200 choice
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
300 swim
Warm-up Set A-
6 x 50 @ r=15
-25 kick/25 drill
Warm-up Set B-
300 pull: breathe 3/5/3 by 100’s
Main Set-
6 x 250 swim @ 5:00 or r=30
-25 fly/50 back/75 breast/100 free
Cool-down-
100 swim
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
200 swim
200 kick
200 pull
Warm-up Set-
8 x 25 [25 scull/25 pull] @ r=5
Main Set-
- 8 x 100 swim @ 1:50 or r=20
- odd 100’s: moderate effort
- even 100’s: descend times 2-4-6-8
- 8 x 75 swim @ 1:20 or r=15
- odd 75’s: moderate effort
- even 75’s: descend times 2-4-6-8
- 8 x 50 swim @ 1:00 or r=15
- odd 50’s: moderate effort
- even 50’s: descend times 2-4-6-8
- 8 x 25 swim @ 30 or r=5-10
- odd 25’s moderate effort
- even 25’s: descend times 2-4-6-8
Cool-down-
200 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: Stroke
Warm-up-
200 swim
100 kick
200 pull
Warm-up Set-
8 x 25 [25 scull/25 pull] @ r=5
Main Set-
3 x through:
- 4 x 25 kick @ 45 or r=15
- round 1=fly
- round 2=back
- round 3=breast
- 4 x 50 @ 1:10 or r=15
- 25 drill/25 swim
- round 1=fly
- round 2=back
- round 3=breast
- 1 x 300 pull @ 5:00 or r=30
- breathe every 3rd stroke
Total = 2500
+++++++++++++++++++++++++
Friday: Sprint Freestyle/Speed
Warm-up-
500 choice
Warm-up Set-
10 x 25 [25 kick/25 build] @ r=10
Main Set-
- 5 x 50 swim @ 50 or r=5
- swim hard enough to make interval
- 1 x 50 swim [fast!] @ 50 or r=10
- 4 x 50 swim @ 55 or r=5
- swim hard enough to make interval
- 2 x 50 swim [fast!] @ 55 or r=15
- 3 x 50 swim @ 60 or r=5-10
- swim hard enough to make interval
- 3 x 50 swim [fast!] @ 60 or r=15-20
- 2 x 50 swim @ 1:05 or r=10
- swim hard enough to make interval
- 4 x 50 swim [fast!] @ 1:05 or r=20-25
- 1 x 50 swim @ 1:10 or r=10
- swim hard enough to make interval
- 5 x 50 swim [fast!] @ 1:10 or r=25-30
Cool-down-
10 x 25 [25 scull with free kick/25 swim] @ r=5
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 