Workouts for October 15-19, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 choice

Main Set-

• 500 free @ 8:20 or r=50
  • moderate pace
• 2 x 250 free @ 4:10 or r=25
  • faster pace than 500
• 4 x 25 @ 45 or r=20
  • faster pace than 250’s
• 400 free @ 6:40 or r=40
  • moderate pace
• 2 x 200 free @ 3:20 or r=20
  • faster pace than 400
• 4 x 25 @ 45 or r=20
  • faster pace than 200’s
• 300 free @ 5:00 or r=30
  • moderate pace
• 2 x 150 free @ 2:30 or r=15
  • faster pace than 300
• 4 x 25 @ 45 or r=20
  • faster pace than 150’s

Cool-down-
100 choice

Total = 3000

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Tuesday:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ 1:05 or r=15
-25 drill/25 swim
-IM order

Main Set-

• 4 x 100 swim @ 2:00 or r=15
  • 75 free/25 stroke

• 30 seconds extra rest

• 4 x 100 swim @ 2:15 or r=20
  • 50 free/50 stroke

• 30 seconds extra rest

• 4 x 100 swim @ 2:30 or r=30
  • 25 free/75 stroke

Cool-down-
4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-
Swim as one set:

• 1 x 400 pull @ 7:00 or r=60
  • breathe 3/5/3/5 by 100’s

• 4 x 50 kick @ 1:30 or r=15
  • descend times 1-4

• 2 x 200 swim @ 3:30 or r=30
  • push 3rd 50 in each 200

• 2 x 100 kick @ 3:00 or r=20
  • push 3rd 25 of each 100

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

• 1 x 200 kick @ 5:00 or r=30
  • push 3rd 50

• 8 x 50 swim @ 55 or r=10
  • negative split

Speed Set-
8 x 25 from center of pool @ 50
-fast turns!

Cool-down-
200 choice

Total = 3000

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Thursday:  IM

Warm-up-
300 swim
6 x 50 [25 kick/25 swim] @ r=10

IM Set A-

• 1 x 200 IM @ 4:00 or r=30

• 4 x 50 swim @ 1:15 or r=20
  • 25 fly/25 back

• 1 x 200 IM @ 4:00 or r=30

• 4 x 50 swim @ 1:15 or r=20
  • 25 back/25 breast

• 1 x 200 IM @ 4:00 or r=30

• 4 x 50 swim @ 1:15 or r=20
  • 25 breast/25 free

IM Set B-
24 x 25 swim @ 40 or r=10-15
-[25 free/25 IM order] x 3

Cool-down-
100 choice

Total = 2500

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Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
12 x 25 @ 40 or r=10
-25 ½ easy/½ fast
-25 ½ fast/½ easy
-25 easy
-25 fast

Main Set-
Effort increases with each set:

• 2 x 150 swim @ 3:00 or r=45
  • moderate
  • 70% effort

• 4 x 75 swim @ 1:45 or r=30
  • strong
  • 80% effort

• 12 x 25 swim @ 45 or r=20
  • strong
  • 90% effort

Kick Set-
4 x 50 kick @ 1:30 or r=15
-negative split

Speed Set-
12 x 25 @ 45 or r=15
-25 DPS/25 build/25 fast breakout

Cool-down-
200 easy

Total = 2500

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October 15-19, 2012