Workouts for December 3-7, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
11 x 50 pull @ 1:00 or r=10
-3 x 50 breathe 3/3 by 25’s
-4 x 50 breathe 3/5 by 25’s
-3 x 50 breathe 5/5 by 25’s
-1 x 50 breathe 5/3 by 25’s

Main Set-
Davis Mile:  broken 1650
Subtract 2½ minutes to get time

• 11 lengths (275) @ r=20

• 10 lengths (250) @ r=20

• 9 lengths (225) @ r=20

• 8 lengths (200) @ r=15

• 7 lengths (175) @ r=15

• 6 lengths (150) @ r=15

• 5 lengths (125) @ r=15

• 4 lengths (100) @ r=10

• 3 lengths (75) @ r=10

• 2 lengths (50) @ r=10

• 1 length (25)

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick

Warm-up Set-
12 x 50 pull @ 1:10 or r=10
-25 breast/25 free

IM Set A-
12 x 75 @ 1:45 or r=20
-25 kick/50 swim
-3 each stroke
-reverse IM order

IM Set B-
12 x 25 @ 45 or r=15
-3 each stroke
-descend times 1-3, 4-6, etc.

Cool-down-
300 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
16 x 25 @ r=10
-25 scull/25 pull

Main Set-
2 x through:

• 1 x 200 swim, moderate pace @ 3:30 or r=30

• 2 x 100 swim, fast pace @ 2:00 or r=30

• 4 x 50 swim, moderate pace @ 1:00 or r=15

• 8 x 25 swim, fast pace @ 40 or r=15

• extra 60 seconds between rounds

Kick Set-

• 2 x 50 kick @  1:30 or r=20

• 2 x 50 kick @ 1:25 or r=15

• 2 x 50 kick @ 1:20 or r=10

• 2 x 50 kick @ 1:15 or r=5

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
300 swim
200 pull

Warm-up Set-
8 x 25 kick @ 45 or r=10

Main Set-
3 x through:

• 100 free @ 1:50 or r=20

• 75 free/25 stroke @ 2:00 or r=20

• 50 free/50 stroke @ 2:10 or r=20

• 25 free/75 stroke @ 2:20 or r=20

• 100 stroke @ 2:30 or r=20

Speed Set-
8 x 25 swim @ 45 or r=15
-25 easy/25 fast

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
500 choice

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

Main Set-
2 x through:
**200’s are fairly light, 150’s are somewhat hard, 100’s are hard, 50’s are very hard**

• 200 @ 4:00

• 150 @ 3:00

• 100 @ 2:30

• 50 @ 1:30

• 100 @ 2:30

• 150 @ 3:00

• 200 @ 4:00

DPS/Breath control set:
20 x 25 swim @ 45
-2 x 25 DPS breathing every 5th stroke
-2 x 25 0-1 breaths

Cool-down-
200 choice/team stretch

Total = 2500

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

12 3 2012_distance_free_pace
12 4 2012_IM
12 6 2012_stroke
12 7 2012_sprint_free_speed
12 5 2012_mid_distance_free_pace