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