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

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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

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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

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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

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September 17-21, 2012