Workouts for August 20-24, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
500 choice

Main Set-

• 600 pull @ 9:30 or r=30

• 4 x 150 swim @ 2:30 or r=15

• 400 pull 6:30 or r=30

• 4 x 100 swim @ 1:40 or r=10

• 200 pull @ 3:30 or r=30

• 4 x 50 swim @ 50 or r=5

Cool-down-
100 choice

Total = 3000

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Tuesday:  Stroke

Warm-up-
300 swim
200 kick
200 pull

Kick Set-
8 x 50 kick @ 1:30 or r=15
-negative split

Drill Set-
8 x 25 “short axis” stroke drills @ 45 or r=10
-25 fly drill/25 breast drill

Stroke Set A-
8 x 50 “short axis” strokes @ 1:10 or r=20
-25 drill/25 swim
-alternate 50 fly, 50 breast

Pull Set-
400 pull:  breathe 3/5/3/5 by 100’s

Stroke Set B-
8 x 25 “short axis” strokes @ 40 or r=15
-25 fly/25 breast

Cool-down-
200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set A-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Warm-up Set B-
8 x 25 drill @ r=10
-25 10-beat free/25 catch-up free

Main Set-
2 x through:

• 250 swim @ 4:10 or r=25
• 200 swim @ 3:20 or r=20
• 150 swim @ 2:30 or r=15
• 100 swim @ 1:40 or r=10
• 50 swim @ 55 or r=10

Kick Set-
300 kick:  every 3rd length fast!

Cool-down-
200 choice

Total = 3000

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Thursday:  IM

Warm-up-
400 swim

Warm-up Set-
12 x 25 @ r=10
-25 kick/25 drill/25 swim
-IM order

IM Set A-
8 x 100 swim @ 2:10 or r=20
Alternate:
-25 fly/75 back
-25 breast/75 free

IM Set B-
4 x 200 @ 4:10 or r=30
-25 fly/50 back/25 breast/50 free/50 kick

Cool-down-
200 choice

Total = 2500

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Friday:  Sprint Freestyle/Speed

Warm-up-
300 swim
200 kick

Warm-up Set-
8 x 25 swim @ r=10
-25 DPS/25 build

Main Set-

• 4 x 100 swim @ 2:00 or r=20-30
  • 25 fast/75 easy

• 400 easy:  swim or pull @ r=60

• 6 x 50 swim @ 1:00 or r=10-15
  • 25 easy/25 fast

• 300 easy:  swim or pull @ r=60

• 8 x 25 swim @ 30 or r=10
  • 12.5 easy/12.5 fast

Cool-down-
200 easy:  swim or pull

Total = 2500

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August 20-24, 2012