Workouts for November 12-16, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim

Drill Set A-
6 x 50 @ r=15
-25 drill/25 swim

Main Set-

• 400 pull @ 6:40 or r=40
• 300 swim @ 5:00 or r=30
• 200 pull @ 3:20 or r=20
• 100 swim @ 1:40 or r=10

• 300 swim @ 5:00 or r=30
• 200 pull @ 3:20 or r=20
• 100 swim @ 1:40 or r=10

• 200 pull @ 3:20 or r=20
• 100 swim @ 1:40 or r=10

• 100 swim @ 1:40 or r=10

Drill Set B-
6 x 50 @ r=15
-25 drill/25 swim

Cool-down-
100 choice

Total = 3000

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Tuesday:  Stroke

Warm-up-
300 swim

Warm-up Set-
16 x 25 @ 45 or r=15
-25 kick
-25 drill
-25 build
-25 DPS

Main Set-
2 x through:

• 200 free @ 3:30 or r=30

• 2 x 100 stroke @ 2:15 or r=30

• 4 x 50 free @ 1:00 or r=15

• 8 x 25 stroke @ 45 or r=15

• extra 30 seconds rest

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-

• 3 x 200 pull @ 3:20 or r=20
  • DPS

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

• 2 x 200 pull @ 3:20 or r=20
  • DPS

• 6 x 50 swim @ 1:00 or r=15
  • push first 30 meters

• 1 x 200 pull @ 3:20 or r=20
  • DPS

• 6 x 50 swim @ 1:00 or r=15
  • push turn and finish

Cool-down-
20 x 25 @ r=5
-25 top scull/25 glide
-25 middle scull/25 glide
-25 bottom scull #1/25 glide
-25 bottom scull #2/25 glide
-25 squiggly lines scull/25 glide

Total = 3000

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Thursday:  IM

Warm-up-
200 swim
200 kick
200 pull

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

Main Set-
4 x through:

• 100 IM @ 2:20 or r=30

• 3 x 50 swim @ 1:00 or r=10
  • 25 fly/25 back
  • 25 back/25 breast
  • 25 breast/25 free

• 2 x 25 easy freestyle @ r=10

• 1 minute between rounds

Drill Set-
4 x 50 @ 1:05 or r=15
-25 drill/25 swim

Cool-down-
100 swim

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
600 choice

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

Main Set A-
8 x 100 swim @ 1:50 or r=20

• #1/#5:  push 4th 25
• #2/#6:  push 3rd 25
• #3/#7:  push 2nd 25
• #4/#8:  push 1st 25

Recovery Set-
8 x 25 swim @ r=10

Main Set B-
4 x 100 swim @ 2:00 or r=30

• push last 50
• push middle 50
• push first 50
• push first and last 25’s

Cool-down-
12 x 25 [25 scull with kick/25 swim] @ r=10

Total = 2500

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November 12-16, 2012