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