Workouts for August 13-17, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim
100 kick
200 [25 drill/25 swim]
100 kick

Warm-up Set-
12 x 25 @ r=10
-25 scull/25 pull

Main Set-
2 x through:

• 300 pull @ 5:00 or r=30
  • breathe 3/5/3 by 100’s
• 3 x 100 swim @ 1:45 or r=15
  • descend times 1-3
• 6 x 50 swim @ 1:00 or r=15
  • 25 DPS/25 build

Cool-down-
200 swim

Total = 3000

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Tuesday:  IM

Warm-up-
200 swim
200 [25 kick/25 swim]
200 [25 drill/25 swim]

Kick Set-
6 x 50 kick @ 1:30 or r=15
-2 fly, 2 back, 2 breast

Pull Set-
600 pull:  every 4th length breast

IM Set A-
12 x 50 swim @ 1:05 or r=15
Alternate:
-25 fly/25 back
-25 breast/25 free

IM Set B-
12 x 25 @ 40 or r=10
4 x through:
-25 fly drill/25 fly swim
-25 back drill/25 back swim
-25 breast drill/25 breast swim

Cool-down-
100 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
100 kick

Warm-up Set-
12 x 25 @ r=5
-25 scull/25 glide/25 pull

Main Set-
3 x through:
**Increase stroke tempo as distance gets shorter

• 2 x 125 swim @  2:20 or r=30
  • moderate effort
• 2 x 100 swim @  1:50 or r=20
  • moderate-strong effort
• 2 x 75 swim @  1:30 or r=20
  • strong effort
• 2 x 50 swim @ 1:00 or r=15
  • strong effort
• 2 x 25 swim @ 40 or r=10
  • strong effort

Cool-down-
150 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
400 swim
200 [25 drill/25 swim]

Warm-up Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 50’s

Main Set-
4 x through (2 rounds stroke, 2 rounds free, any order):
-25 swim @ 40 or r=10
-50 swim @ 1:05 or r=15
-75 swim @ 1:30 or r=20
-100 swim @ 2:10 or r=30

Race Pace Set-
6 x 50 free @ 1:00 or r=15
-25 DPS/25 fast

Cool-down-
200 swim

Total = 2500

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Friday:  Sprint Freestyle/Speed

Warm-up-
600 swim

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

Warm-up Set B-
8 x 25 @ r=15
-25 DPS/25 build

Main Set-
8 x through:
-25 fast @ 30 or r=10
-50 easy @ 1:15 or r=30

Recovery Set-
300 pull:  breathe every 3rd stroke

Speed Set-
12 x 25 swim @ 45 or r=20
-25 easy/25 fast

Cool-down-
300 choice

Total = 2500

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August 13-17, 2012