Workouts for October 8-12, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim

Warm-up Set-
2 x through:

• 25 top scull @ 45 or r=10
• 25 middle scull @ 45 or r=10
• 25 bottom scull @ 45 or r=15
• 25 10-beat free @ 45 or r=15

Main Set-

• 2 x 300 pull @ 5:00 or r=30
  • breathe 3/5/3/5/3/5 by 50’s

• 4 x 150 swim @ 2:40 or r=20
  • descend times 1-4

• 8 x 75 @ 1:30 or r=15
  • build 3rd 25 of each 75

• 12 x 50 swim @ 55 or r=10
  • hold 400 meter (or 500 yard) pace

Cool-down-
100 swim

Total = 3000

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Tuesday:  Stroke

Warm-up-
500 choice-

Freestyle Set-
8 x 50 @ 1:05 or r=15
-25 10-beat free/25 free
-25 right-arm free/25 free
-25 left-arm free/25 free
-25 drill of choice/25 free

Breaststroke Set-
16 x 25 @ 45 or r=15
-25 3 kicks, 1 pull breast
-25 cobra breast
-25 3 up, 3-down breast
-25 breast

Backstroke Set-
8 x 50 @ 1:10 or r=15
-25 10-beat back/25 back
-25 right-arm back/25 back
-25 left-arm back/25 back
-25 drill of choice/25 back

Fly Set-
16 x 25 @ 45 or r=10
-25 single-arm fly
-25 4-beat fly
-12.5 fly/12.5 free
-12.5 free/12.5 fly

Cool-down-
400 swim:  ascend 100’s

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim

Warm-up Set-
12 x 25 @ 45 or r=15
-25 r-arm free
-25 l-arm free
-25 DPS free

Main Set-
2 x through:

• 400 pull @ 6:30 or r=30
  • moderate effort, breathe 3/4/5/3 by 100’s

• 2 x 200 swim @ 3:20 or r=20
  • push 3rd 50 of each 200

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

Cool-down-
100 swim

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
6 x 50 [25 drill/25 swim] @ r=10

Main Set-
2 x through:

• 25 fly @ 40 or r=10
• 25 fly/25 back @ 1:10 or r=20
• 25 fly/25 back/25 breast @ 1:40 or r=20
• 100 IM @ 2:30 or r=45

• 25 back @ 40 or r=10
• 25 back/25 breast @ 1:10 or r=20
• 25 back/25 breast/25 free @ 1:40 or r=20
• 100 IM @ 2:30 or r=45

• 25 breast @ 40 or r=10
• 25 breast/25 free @ 1:10 or r=20
• 25 breast/25 free/25 fly @ 1:40 or r=20
• 100 IM @ 2:30 or r=45

Kick Set-

• 200 kick @ r=30
  • every 3rd length fast!

• 4 x 25 kick @ r=10
  • fast feet!

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
400 swim

Main Set-
2 x through:

• 200 pull @ 3:30 or r=30
  • moderate effort

• 2 x 100 swim @ 1:50 or r=20
  • 2nd 100 faster than 1st 100

• 2 x 50 kick @ 1:30 or r=20
  • negative split

• 12 x 25 swim @ 45 or r=20
  • moderate – hard effort

Speed Set-
16 x 25 @ 40 or r=10-15
-25 easy/25 fast

Cool-down-
100 swim

Total = 2500

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October 8-12, 2012