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

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

August 27-31, 2012