Workouts for October 22-26, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 choice

Main Set:

• 2 x 500 @ 7:45 or r=15
  • #1:  pull
  • #2:  pull with paddles

• 4 x 250 @ 4:00 or r=15
  • #1:  pull
  • #2:  pull with paddles
  • #3:  swim
  • #4:  swim with paddles

Pace Set-
10 x 50 swim @ 60 or r=15
-2 x 50 DPS
-2 x 50 push
-2 x 50 DPS
-2 x 50 push
-2 x 50 DPS

Cool-down-
100 choice

Total = 3000

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Tuesday:  IM

Warm-up-
3 x [100 swim, 100 kick]

Drill Set-
12 x 50 drill @ 1:10 or r=10
-4 x 50 25 fly/25 back
-4 x 50 25 back/25 breast
-4 x 50 25 breast/25 free

IM Set A-
6 x 75 swim @ 1:45 or r=20
2 x through:

• 50 fly/25 back
• 50 back/25 breast
• 50 breast/25 free

Pull Set-
450 pull:  breathe 3/5/3/5/3/5/3/5/3 by 50’s

IM Set B-
6 x 50 swim @ 1:05 or r=15
2 x through:

• 25 fly/25 back
• 25 back/25 breast
• 25 breast/25 free

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Pull Set A-
4 x 100 pull @ 1:45 or r=15
-negative split

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

Pace Set A-
8 x 50 swim @ 60 or r=15
-negative split

Pace Set B-
16 x 25 swim @ 40 or r=20
-25 easy/25 fast

Pull Set B-
400 pull:  breathe 3/5/7/3 by 100’s

Pace Set C-
8 x 50 swim @ 60 or r=15
-descend times 1-4, 5-8

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 choice

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

Main Set-

• 1 x 300 swim @ 5:30 or r=30
  • 100 stroke/200 free

• 2 x 150 swim @ 3:00 or r=20
  • 50 stroke/50 free/50 stroke

• 3 x 100 @ 2:10 or r=20
  • 50 stroke kick/50 stroke

• 6 x 50 @ 1:10 or r=10
  • 25 stroke drill/25 stroke

Drill Set-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-each round 1 stroke

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
400 swim, 8 x 25 [25 scull/25 pull] @ r=5

Main Set-
2 x through:

• 2 x 25 kick @ 45 or r=10

• 2 x 25 drill @ 45 or r=15

• 2 x 50 swim @ 1:00 or r=15
  • negative split

• 1 x 200 pull 3:30 or r=30
  • breathe 3/5/3/5 by 50’s

• 4 x 75 swim @ 1:30 or r=15
  • descend times 1-4

• extra 30 seconds rest

Speed Set-
4 x 50 “cat and mouse”:

• Think of a mountain stage in the Tour de France
  • 3 riders are way out in front and are on the steepest part of the climb
  • they have almost stopped riding and are waiting for someone to make a move
• Ideally there are at least 4 swimmers
  • one of you is the “mouse” the rest of you are the “cats”
• Mouse sets the pace for the 50
  • swim slow so that everyone can stay in a line
• Cats are not allowed to be ahead of the mouse (until the mouse begins sprinting)
• At some point during the 50 the mouse sprints for home
• When the mouse begins sprinting the cats try to catch it

Cool-down-
300 choice

Total = 2500

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October 22-26, 2012