Workouts for September 24-28, 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

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

Pace Set A-
4 x 150 swim @ 2:30 or r=15
-descend times 1-4

Kick Set-
200 kick:  moderate effort

Pace Set B-
12 x 50 swim @ 1:00 or r=15
-descend times 1-3, 4-6, 7-9, 10-12

Cool-down-
16 x 25 swim @ 35 or r=10
-descend stroke count 1-4, 5-8, 9-12, 13-16

Total = 3000

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

Tuesday:  Stroke

Warm-up-
400 swim

Drill Set-
10 x 25 drill @ 45 or r=15
-25 short axis stroke/25 long axis stroke

Stroke Set A-
10 x 50 swim @ 1:10 or r=15
-50 short axis stroke/50 long axis stroke

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

Stroke Set B-
10 x 25 swim @ 45 or r=15
-25 short axis stroke/25 long axis stroke

Stroke Set C-
10 x 50 swim @ 1:10 or r=15
-25 short axis stroke/25 long axis stroke

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim, 2 x 50 swim @ r=10
200 kick, 2 x 50 kick @ r=10
200 pull, 2 x 50 pull @ r=10

Main Set-

• 300 free @ 5:00 or r=30
  • even split

• 2 x 50 best stroke @ 1:10 or r=20
  • 25 build/25 DPS

• 300 free @ 5:00 or r=30
  • negative split by 2 seconds

• 2 x 50 best stroke @ 1:10 or r=20
  • 25 build/25 DPS

• 300 free @ 5:00 or r=30
  • negative split by 4 seconds

• 2 x 50 best stroke @ 1:10 or r=20
  • 25 build/25 DPS

• 300 free @ 5:00 or r=30
  • negative split by 6 seconds

• 2 x 50 best stroke @ 1:10 or r=20
  • 25 build/25 DPS

Kick Set-
300 kick:  25 easy/25 fast

Cool-down-
200:  25 scull/25 pull

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
6 x 50 @ r=10
-25 scull/25 pull

Kick Set-
4 x 75 kick @ r=15
-IM order

Main Set-
Set borrowed from Bill Sweetenham:

• 150 swim @ 3:10 or r=20
  • 50 back/50 breast/50 free

• 2 x 50 swim @ 1:10 or r=20
  • #1 50 fly, #2 25 fly/25 back

• 150 swim @ 3:10 or r=20
  • 50 back/50 breast/50 free

• 2 x 50 swim @ 1:10 or r=20
  • #1 50 back, #2 25 back/25 breast

• 150 swim @ 3:10 or r=20
  • 50 back/50 breast/50 free

• 2 x 50 swim @ 1:10 or r=20
  • #1 50 breast, #2 25 breast/25 free

• 150 swim @ 3:10 or r=20
  • 50 back/50 breast/50 free

• 2 x 50 free @ 1:00 or r=15

Cool-down-
300 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
2 x 25 swim @ r=10
200 kick
2 x 25 kick @ r=10

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

Main Set-
Report stroke counts for 25’s

• 12 x 50 swim @ 1:10 or r=25
  • evens:  25 max speed/25 DPS
  • odds:  25 DPS/25 max speed

• 200 easy

• 8 x 50 swim @ 1:05 or r=20
  • evens:  25 max speed/25 DPS
  • odds:  25 DPS/25 max speed

• 200 easy

• 4 x 50 swim @ 1:00 or r=15
  • evens:  25 max speed/25 DPS
  • odds:  25 DPS/25 max speed

Cool-down-
100 choice

Total = 2500

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

September 24-28, 2012

Workouts for September 17-21, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
4 x through:

• 2 x 50 pull @ 55 or r=10
• 2 x 25 pull @ 30 or r=5

Main Set-
@ 20 seconds rest between swims:

• 50
• 100
• 150
• 200
• 250
• 300
• 250
• 200
• 150
• 100
• 50

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
300 swim

Warm-up Set-
12 x 25 @ r=10
-25 scull with kick/25 drill/25 swim

Pull Set-
8 x 75 pull @ 1:40 or r=15
-25 free/25 breast/25 free

IM Set A-
8 x 75 swim @ 1:45 or r=20
-odd 75’s:  25 fly/25 back/25 breast
-even 75’s:  25 back/25 breast/25 free

IM Set B-
20 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
500 choice

Pace Set A-
3 x through:

• 200 pull @ 3:30 or r=30
  • moderate effort
• 50 drill/50 swim/50 drill @ 2:45 or r=20
  • moderate effort
• 100 pull @ 1:45 or r=20
  • negative split
• 50 swim @ 1:00 or r=15
  • negative split

Pace Set B-
5 x through:

• 1 x 50 swim @ 1:00 or r=15
• 2 x 25 swim @ 40 or r=15
  • equal to or faster than 50 pace

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

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Kick Set-
8 x 50 kick @ 1:30 or r=20
-choose 1 stroke for each set of 4 x 50
-best possible average for each set

Drill Set A-
10 x 25 drill @ 50 or r=15
-head-up cobra drill with fins or alternative drill

Swim Set-
8 x 50 swim @ 1:30 or r=30
-choose 1 stroke
-keep stroke count consistent
-best possible average for 8 x 50

Pull Set-
400 pull:  breathe every 3rd stroke

Drill Set B-
10 x 25 drill @ 50 or r=15
-head-up cobra drill with fins or alternative drill

Cool-down-
200 swim

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 choice
200 swim

Warm-up Set-
12 x 25 @ r=15
-25 kick/25 swim

Speed Set A-
10 x 50 swim @ 1:20 or r=30
-25 build/25 fast

Recovery-
200 swim

Speed Set B-
10 x 25 swim @ 45 or r=20
-25 build/25 fast

Recovery-
200 swim

Speed Set C-
10 x 25 swim @ 45 or r=20
-25 build/25 fast

Cool-down-
200 choice

Total = 2500

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

September 17-21, 2012

Workouts for September 10-14, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 choice

Warm-up Set-
8 x 25 scull with free kick @ r=5

Main Set-
3 x through:

• 400 pull @ 6:30 or r=30

• 4 x 100 swim @ 1:45 or r=15
  • descend times 1-4

• extra 30 seconds rest

Cool-down-
100 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
500 choice

Pull Set A-
400 pull:  negative split

Stroke Set A-
8 x 50 swim @ 1:00 or r=10
-negative split
-choice of strokes

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

Stroke Set B-
6 x 50 swim @ 1:05 or r=15
-negative split
-choice of strokes

Pull Set C-
200 pull:  breathe 3/5/3/5 by 50’s

Stroke Set C-
4 x 50 swim @ 1:10 or r=20
-negative split
-choice of strokes

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-

• 1 x 400 pull @ 6:30 or r=30
  • breathe 3/5/3/5 by 100’s
• 4 x 50 kick @ 1:30 or r=15
  • 25 easy/25 fast
• 2 x 200 swim @ 3:30 or r=20
  • negative split
• 2 x 100 @ 2:00 or r=20
  • 25 drill/25 swim
• 4 x 100 pull @ 1:45 or r=15
  • breathe 3/5 by 50’s
• 1 x 200 @ 4:00 or r=20
  • 25 drill/25 swim
• 8 x 50 swim @ 55 or r=10
  • [2 x 50 DPS/2 x 50 build] x 2

Turns Set-
8 x 25 free [from center of pool] @ 45 or r=15
-flip turns practice!

Cool-down-
200 choice

Total = 3000

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

Thursday:  IM

Warm-up-
300 swim

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

Kick Set-
8 x 50 kick @ r=10
-25 easy/25 fast

IM Set A-
5 x 75 swim @ 1:40 or r=20
-25 fly/25 free/25 fly
-easy 25 at end of set

IM Set B-
5 x 75 swim @ 1:40 or r=20
-25 back/25 free/25 back
-easy 25 at end of set

IM Set C-
5 x 75 swim @ 1:40 or r=20
-25 breast/25 free/25 breast
-easy 25 at end of set

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
12 x 25 swim @ 45 or r=15
-25 DPS/25 build/25 fast breakout, easy to wall

Main Set-
Tempo/effort get faster with each set:

• 2 x 150 swim @ 3:00 or r=30

• 4 x 75 swim @ 1:30 or r=15

• 12 x 25 swim @ 40 or r=10

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

Scull Set-
12 x 25 [25 scull/25 glide/25 pull] @ r=5

Cool-down-
200 choice

Total = 2500

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

September 10-14, 2012