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
+++++++++++++++++++++++++
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
+++++++++++++++++++++++++
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
+++++++++++++++++++++++++
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
+++++++++++++++++++++++++
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
+++++++++++++++++++++++++
Workouts off the beaten path 
Hi! I love your workouts and use them for most my swims. Would it be okay if I posted your workout link on the GRIN (Greater Indiana Master’s Swimming) website? I am the state Fitness Education person and I think competitive swimmers as well as fitness swimmers would enjoy using your workouts.
Thank you,
Robin
Rwalker@ccs.k12.in.us or Bobinator091055@aol.com
Robin Walker, PE / Wellness Teacher
Towne Meadow Elementary
10850 Towne Rd.
Carmel, IN 46032
317-733-2645 ext. 1961
Yes, of course, Robin!