Workouts for December 3-7, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
11 x 50 pull @ 1:00 or r=10
-3 x 50 breathe 3/3 by 25’s
-4 x 50 breathe 3/5 by 25’s
-3 x 50 breathe 5/5 by 25’s
-1 x 50 breathe 5/3 by 25’s

Main Set-
Davis Mile:  broken 1650
Subtract 2½ minutes to get time

• 11 lengths (275) @ r=20

• 10 lengths (250) @ r=20

• 9 lengths (225) @ r=20

• 8 lengths (200) @ r=15

• 7 lengths (175) @ r=15

• 6 lengths (150) @ r=15

• 5 lengths (125) @ r=15

• 4 lengths (100) @ r=10

• 3 lengths (75) @ r=10

• 2 lengths (50) @ r=10

• 1 length (25)

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick

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

IM Set A-
12 x 75 @ 1:45 or r=20
-25 kick/50 swim
-3 each stroke
-reverse IM order

IM Set B-
12 x 25 @ 45 or r=15
-3 each stroke
-descend times 1-3, 4-6, etc.

Cool-down-
300 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
16 x 25 @ r=10
-25 scull/25 pull

Main Set-
2 x through:

• 1 x 200 swim, moderate pace @ 3:30 or r=30

• 2 x 100 swim, fast pace @ 2:00 or r=30

• 4 x 50 swim, moderate pace @ 1:00 or r=15

• 8 x 25 swim, fast pace @ 40 or r=15

• extra 60 seconds between rounds

Kick Set-

• 2 x 50 kick @  1:30 or r=20

• 2 x 50 kick @ 1:25 or r=15

• 2 x 50 kick @ 1:20 or r=10

• 2 x 50 kick @ 1:15 or r=5

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
300 swim
200 pull

Warm-up Set-
8 x 25 kick @ 45 or r=10

Main Set-
3 x through:

• 100 free @ 1:50 or r=20

• 75 free/25 stroke @ 2:00 or r=20

• 50 free/50 stroke @ 2:10 or r=20

• 25 free/75 stroke @ 2:20 or r=20

• 100 stroke @ 2:30 or r=20

Speed Set-
8 x 25 swim @ 45 or r=15
-25 easy/25 fast

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
500 choice

Warm-up Set-
8 x 25 @ r=10
-25 drill/25 build

Main Set-
2 x through:
**200’s are fairly light, 150’s are somewhat hard, 100’s are hard, 50’s are very hard**

• 200 @ 4:00

• 150 @ 3:00

• 100 @ 2:30

• 50 @ 1:30

• 100 @ 2:30

• 150 @ 3:00

• 200 @ 4:00

DPS/Breath control set:
20 x 25 swim @ 45
-2 x 25 DPS breathing every 5th stroke
-2 x 25 0-1 breaths

Cool-down-
200 choice/team stretch

Total = 2500

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

12 3 2012_distance_free_pace
12 4 2012_IM
12 6 2012_stroke
12 7 2012_sprint_free_speed
12 5 2012_mid_distance_free_pace

Workouts for November 19-23, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 swim
200 kick

Main Set-

• 1 x 400 pull @ 7:00 or r=60
• 4 x 100 swim @ 1:45 or r=15
  • 1 x 300 pull @ 5:15 or r=45
  • 4 x 75 swim @ 1:30 or r=15
    • 1 x 200 pull @ 3:30 or r=30
    • 4 x 50 swim @ 1:00 or r=15
      • 1 x 100 pull @ 1:45 or r=15
      • 4 x 25 swim @ 30 or r=10

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

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 choice

Warm-up Set-
2 x through:

• 4 x 25 fly kick @ 45 or r=10
  • 1st 12.5 meters/yards underwater
  • 2 x 50 choice kick @ 1:20 or r=20

Main Set-
2 x through:

• 4 x 50 pull @ 1:00 or r=15
  • breathe 3/5 by 25’s

• 4 x 50 drill @ 1:15 or r=15
  • IM order

• 4 x 75 swim @ 1:45 or r=30
  • #1:  50 fly long & strong/25 back fast
  • #2:  50 back long & strong/25 breast fast
  • #3:  50 breast long & strong/25 free fast
  • #4:  50 free long & strong/25 fly fast

• extra 30 seconds between rounds

Cool-down-
300 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Scull Set-
8 x 25 [25 scull/25 pull] @ r=5

Warm-up Set-
8 x 50 @ 1:10 or r=15
-25 drill/25 DPS

Pace Set A-
8 x 75 swim @ 1:30 or r=20
-descend times 1-4, 5-8

Pull Set-
4 x 150 pull @ 2:45 or r=30
-negative split

Pace Set B-
8 x 50 swim @ 1:00 or r=15
-25 DPS/25 build tempo

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
200 kick or drill

Pull Set-
6 x 50 pull @ 1:10 or r=10
-25 breast/25 free

Free Set-
300 freestyle:  no breathing flags to wall

Stroke Set A-
12 x 50 @ 1:15 or r=15
4 x through:

• 25 scull with free kick/25 stroke
• 50 stroke
• 50 free

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

Stroke Set B-
12 x 25 @ 45 or r=15
4 x through:

• 25 drill
• 25 stroke
• 25 free

Cool-down-
300 swim or pull

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
100 kick
200 pull

Kick Set-

• 2 x 50 kick @ 1:30 or r=20
• 2 x 50 kick @ 1:20 or r=15
• 2 x 50 kick @ 1:15 or r=10
• 2 x 50 kick @ 1:05 or r=5

Recovery Set-
8 x 25 [25 scull with free kick/25 swim] @ r=5

Main Set-
2 x through:

• 1 x 150 free @ 3:00 or r=30
  • moderate effort

• 2 x 75 stroke @ 1:45 or r=30
  • 50 long & strong/25 fast

• 3 x 50 free @ 1:00 or r=15
  • moderate effort

• 6 x 25 stroke @ 45 or r=15
  • 25 build/25 fast

• extra 30 seconds between rounds

Cool-down-
200: 25 scull/25 pull

Total = 2500

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

November 19-23, 2012

Workouts for November 5-9, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Main Set-
Swim or pull this set.
Build your pace on the way up.
Maintain your pace on the way down.

• 100 @ 1:40 or r=10

• 200 @ 3:20 or r=20

• 400 @ 6:40 or r=40

• 800 @ 13:20 or r=100

• 400 @ 6:40 or r=40

• 200 @ 3:20 or r=20

• 100 @ 1:40 or r=10

Cool-down-
8 x 25 [25 scull with kick/25 swim] @ r=5

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
8 x 25 kick @ r=5
-2 each stroke
4 x 50 kick @ r=10
-1 each stroke

Warm-up Set-
12 x 25 @ 45
-2 x 25 drill/1 x 25 swim
-IM order

Main Set-

• 1 x 200 pull [moderate pace] @ 4:00

• 1 x 300 back@ 6:30
  • 3 x [50 kick/50 swim]

• 1 x 200 pull [moderate pace] @ 4:00

• 2 x 150 breast @ 3:30
  • 50 drill/50 swim/50 drill

• 1 x 200 pull [moderate pace]@ 4:00

• 12 x 25 fly @ 45
  • 25 drill/25 swim

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
12 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-

• 3 x 300 swim @ 5:15 or r=30
  • descend times 1-3

• 3 x 200 swim @ 3:30 or r=20
  • descend times 1-3

• 3 x 100 swim @ 1:45 or r=15
  • descend times 1-3

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 drill @ r=10
-2 of each stroke

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

• 75 drill or kick @ 1:45 or r=15
• 50 drill or kick/25 swim @ 1:45 or r=15
• 25 drill or kick/50 swim @ 1:45 or r=15
• 75 swim @ 1:45 or r=20

Pull Set-
6 x 50 pull @ 1:10 or r=15
-25 breast/25 free

IM Set-
12 x 25 swim @ 45 or r=15
-100 IM order

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
500 swim

Warm-up Set-
4 x 75 @ 1:45 or r=15
-25 kick/25 drill/25 swim

Main Set-

• 1 x 100 swim @ 2:00 or r=30
  • 70% effort

• 4 x 25 swim @ 30 or r=5
  • 90% effort

• 1 x 200 swim @ 4:00 or r=45
  • 70% effort

• 4 x 25 swim @ 35 or r=10
  • 90% effort

• 1 x 400 pull @ 7:30 or r=60
  • 70% effort

• 4 x 25 swim @ 40 or r=15
  • 90% effort

• 1 x 200 swim @ 4:00 or r=45
  • 70% effort

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

• 1 x 100 swim @ 2:00 or r=30
  • 70% effort

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

Total = 2500

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

November 5-9, 2012