Workouts for September 3-7, 2012
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
Warm-up-
200 swim
200 kick
200 pull
Warm-up Set-
10 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s
Main Set-
Davis Mile: subtract 2.5 minutes to get 1650 time
- 11 lengths [275] @ r=20
- 10 lengths [250] @ r=20
- 9 lengths [225] @ r=20
- 8 lengths [200] @ r=15
- 7 lengths [175] @ r=15
- 6 lengths [150] @ r=15
- 5 lengths [125] @ r=15
- 4 lengths [100] @ r=10
- 3 lengths [75] @ r=10
- 2 lengths [50] @ r=10
- 1 length [25]
Cool-down-
10 x 25 [25 scull/25 pull] @ r=5
Total = 3000
+++++++++++++++++++++++++
Tuesday: IM
Warm-up-
300 swim
3 x 50 swim @ r=10
300 pull
3 x 50 pull @ r=10
Main Set-
2 x through:
- 4 x 50 [25 drill/25 swim] @ 1:10 or r=15
- IM order
- 8 x 25 kick @ 45 or r=10
- 2 each stroke
- 1 x 100 IM @ 2:00 or r=20
- 1 x 200 @ 4:00 or r=60
- swim or pull
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Wednesday: Mid-Distance Freestyle/Pace
Warm-up-
200 swim
200 kick
200 pull
Warm-up Set-
4 x 75 pull @ 1:30 or r=15
-breathe 3/5/3 by 25’s
Main Set-
2 x through:
- 4 x 150 swim @ 2:30 or r=15
- descend times 1-4
- 4 x 50 swim @ 1:00 or r=15
- hold same pace as last 150
- 4 x 25 swim @ 30 or r=10
- all fast
- 1 x 100 swim @ 3:00
- easy pace
Cool-down-
100 choice
Total = 3000
+++++++++++++++++++++++++
Thursday: IM
Warm-up-
300 swim
Warm-up Set-
3 x through:
-3 x 50 kick @ 1:30 or r=10
-3 x 50 pull @ 55 or r=10
IM Set A-
16 x 25 @ 45 or r=15
-25 drill/25 swim
-4 each stroke
IM Set B-
4 x through (continuously):
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Friday: Sprint Freestyle/Speed
Warm-up-
400 swim
Warm-up Set-
8 x 50 @ 1:15 or r=15
-25 kick/25 drill or swim
-2 each stroke
Main Set-
12 x through:
- 25 swim @ 40 or r=15
- maximum speed (or build to maximum speed)
- 75 swim @ 1:40 or r=20
- DPS
Stroke Set-
12 x 25 swim @ 45 or r=15
-IM order
Cool-down-
200 choice
Total = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 