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