Workouts for October 1-5, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
10 x 50 pull @ 55 or r=10
-breathe 3/4/5/6/7 by 50’s

Pace Set A-
2 x 500 swim @ 8:00 or r=30

• 25 easy
• 25 faster
• 50 easy
• 50 faster
• 75 easy
• 75 faster
• 100 easy
• 100 faster

Pace Set B-
4 x 250 swim @ 4:00 or r=20

• 50 easy
• 50 faster
• 50 easy
• 50 faster
• 25 easy
• 25 faster

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 choice

Warm-up Set-
8 x 50 pull @ 1:05 or r=10
-25 stroke/25 free

Stroke Set A-
4 x through [1 round each stroke]:

• 4 x 25 swim @ 45 or r=15
• 1 x 100 swim @ 2:15 or r=30

Recovery Set-
4 x [25 scull/25 glide/25 pull]

Stroke Set B-
4 x through [1 round each stroke]:

• 2 x 25 swim @ 45 or r=15
• 1 x 50 swim @ 1:15 or r=20

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ 1:00 or r=10
-25 drill/25 swim

Pace Set A-
4 x 200 swim @ 3:20 or r=20

• #1:  push 4th 50
• #2:  push 3rd 50
• #3:  push 2nd 50
• #4:  push 1st 50

Recovery Set-
8 x 50 @ r=10
-alt. 50 kick, 50 swim

Pace Set B-
4 x 100 swim @ 1:45 or r=15

• #1:  push 4th 25
• #2:  push 3rd 25
• #3:  push 2nd 25
• #4:  push 1st 25

Speed Set-
8 x 25 swim @ 30 or r=10
-25 easy/25 fast

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
6 x 50 @ 1:05 or r=15
-25 drill/25 build

Main Set-
4 x through [choose one stroke per round]:

• 1 x 75 swim @ 1:45 or r=30
• 2 x 50 swim @ 1:15 or r=20
• 4 x 25 swim @ 45 or r=15

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

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
3 x through:

• 2 x 50 [25 drill/25 swim] @ 1:00 or r=10
• 4 x 25 [25 drill/25 swim] @ 40 or r=10

Main Set-

• 4 x 75 swim @ 2:00 or r=60
  • all fast!
• 200 easy
• 4 x 50 swim @ 1:30 or r=50
  • all fast!
• 200 easy
• 4 x 25 swim @ 1:00 or r=40
  • all fast!
• 200 easy

Cool-down-
4 x 25 @ r=5
-25 scull/25 pull

Total = 2500

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

October 1-5, 2012