Workouts for August 6-10, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
4 x [100 swim,  50 kick]

Warm-up Set-
4 x 50 @ 1:00 or r=10
-25 10-beat free/25 swim

4 x 50 @ 1:00 or r=10
-25 human stroke (long dog)/25 swim

4 x 50 @ 1:00 or r=10
-25 catch-up free/25 swim

Main Set-
The Davis Mile, broken 1650
Subtract 2 ½ minutes for total time:

• 275 swim (11 lengths) @ 20 seconds rest
• 250 swim (10 lengths) @ 20 seconds rest
• 225 swim (9 lengths) @ 20 seconds rest
• 200 swim (8 lengths) @ 15 seconds rest
• 175 swim (7 lengths) @ 15 seconds rest
• 150 swim (6 lengths) @ 15 seconds rest
• 125 swim (5 lengths) @ 15 seconds rest
• 100 swim (4 lengths) @ 10 seconds rest
• 75 swim (3 lengths) @ 10 seconds rest
• 50 swim (2 lengths) @ 10 seconds rest
• 25 swim (1 length)

Cool-down-
150 choice

Total = 3000

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Tuesday:  Stroke

Warm-up-
200 swim
200 kick
200 pull

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

Main Set-

• 12 x 25 fly or breast @ 45 or r=15

• 200 [25 drill/25 swim] @ 4:00 or r=20

• 8 x 25 fly or breast @ 40 or r=10

• 200 [25 drill/25 swim] @ 4:00 or r=20

• 4 x 25 fly or breast @ 35 or r=5

• 200 [25 drill/25 swim]

Cool-down-
100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
2 x 100 [25 drill/25 swim] @ r=15
4 x 50 kick @ r=10
8 x 25 [25 scull/25pull] @ r=5

Main Set-

• 1 x 300 pull @ 5:00 or r=30
  • moderate pace, breathe every 3rd stroke
• 2 x 150 swim @ 2:35 or r=20
  • negative split each 150
• 4 x 75 swim @ 1:25 or r=15
  • descend times 1-4
• 6 x 50 swim @ 55 or r=10
  • descend times 1-3, 4-6
• 4 x 75 swim @ 1:25 or r=15
  • descend times 1-4
• 2 x 150 swim @ 2:35 or r=20
  • negative split each 150
• 1 x 300 pull @ 5:00 or r=30
  • moderate pace, breathe every 3rd stroke

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
400 swim
4 x 50 kick @ r=10
-1 of each stroke

Main Set-
2 x through:

• 4 x 25 fly @ 45 or r=15
  • 25 drill/25 swim
• 2 x 100 swim @ 2:15 or r=30
  • 25 fly/75 free
• 4 x 25 back @ 45 or r=15
  • 25 drill/25 swim
• 2 x 100 swim @ 2:15 or r=30
  • 25 free/25 back/50 free
• 4 x 25 breast @ 45 or r=15
  • 25 drill/25 swim
• 2 x 100 swim @ 2:15 or r=30
  • 50 free/25 breast/25 free

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ r=10
-25 kick/25 swim
-25 drill/25 swim

Main Set-
3 x through:

• 4 x 50 swim @ r=10
  • #1=25 easy/25 fast
  • #2=25 fast/25 easy
  • #3=50 easy
  • #4=50 fast (90%)
• 2 x 50 swim (fast, 95%) @ r=30
• 1 x 100 swim (build) @ r=10
• 1 x 50 swim (easy) @ r=60

Cool-down-
150 choice

Total = 2500

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August 6-10, 2012