Workouts for November 26-30, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim
4 x 75 @ r=10
-25 scull with free kick/25 drill/25 swim
6 x 50 kick @ r=10

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

Main Set-
2 x through:

• 300 swim @ 5:15 or r=45
  • negative split

• 200 swim @ 3:30 or r=30
  • negative split

• 100 swim @ 1:45 or r=15
  • build

Speed Set-
12 x 25 swim @ 40 or r=15
-build each 25 to “quicker-than-normal” tempo

Cool-down-
200:  25 glide stroke/25 pull

Total = 3000

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Tuesday:  Stroke

Warm-up-
200 swim
200 kick
200 pull

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

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

• 200 swim @ 4:20 or r=30
  • 50 kick/50 swim/50 kick/50 swim

• 8 x 25 swim @ 45 or r=15
  • descend times 1-4, 5-8

Cool-down-
4 x 25 @ r=10
-25 scull/25 pull

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
100 kick
200 pull

Warm-up Set-
4 x 75 pull @ 1:30 or r=15
-breathe 3/5/3 by 25’s

Main Set-
2 x through:

• 4 x 150 @ 2:45 or r=30
  • descend times 1-4

• 4 x 50 @ 1:00 or r=15
  • hold same pace as last 150

• 4 x 25 @ 30 or r=10
  • all fast!

• 1 x 100 @ 3:00
  • easy

Cool-down-
200 swim

Total = 3000

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Thursday:  IM

Warm-up-
400 swim

Warm-up Set-
12 x 50 @ 1:05 or r=15
-odd 50’s:  25 10-beat free/25 free
-even 50’s:  25 free/25 10-beat free

IM Set A-
16 x 25 drill @ 45 or r=15
-200 IM order

IM Set B-
12 x 50 swim @ 1:10 or r=20
4 x through:

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

IM Set C-
400 IM kick:  negative split each 100

Cool-down-
100 choice

Total = 2500

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Friday:  Sprint Freestyle/Speed

Warm-up-
300 swim
200 kick:  IM
100 drill:  IM

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

Speed Set A-
8 x 75 swim @ 1:45 or r=30
-choose 1 or 2 strokes
-descend times 1-4, 5-8

Recovery-
100 swim

Speed Set B-
8 x 50 swim @ 1:20 or r=30
-choose 1 or 2 strokes
-descend times 1-4, 5-8

Recovery-
100 swim

Speed Set C-
8 x 25 swim @ 45 or r=15
-choose 1 or 2 strokes
-descend times 1-4, 5-8

Cool-down-
100 choice

Total = 2500

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November 26-30, 2012