Workouts for December 10-14, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
500 choice

Main Set-

• 1 x 500 swim or pull @ 8:20 or r=50
  • moderate pace

• 2 x 250 swim or pull @ 4:10 or r=25
  • at faster pace than 500

• 1 x 400 swim or pull @ 6:40 or r=40
  • moderate pace

• 2 x 200 swim or pull @ 3:20 or r=20
  • at faster pace than 400

• 1 x 300 swim or pull @ 5:00 or r=30
  • moderate pace

• 2 x 150 swim or pull @ 2:30 or r=15
  • at faster pace than 300

Cool-down-
100 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
400 choice

Warm-up Set-
6 x 50 swim @ 1:05 or r=15
-25 DPS/25 build

Main Set-
Choose 1 or 2 strokes for this set:

• 8 x 25 kick @ 50 or r=10

• 4 x 50 swim @ 1:10 or r=15

• 2 x 100 [25 drill/25 swim] @ 2:10 or r=20

• 1 x 200 swim @ 4:10 or r=30

• 1 x 200 [25 drill/25 swim] @ 4:10 or r=30

• 2 x 100 swim @ 2:10 or r=20

• 4 x 50 kick @ 1:30 or r=15

• 8 x 25 swim @ 50 or r=10

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
4 x 25 [25 scull/25 pull] @ r=5

Main Set-
2 x through [1st time through is pull, 2nd time through is swim]:

• 1 x 300 @ 5:00 or r=30
  • moderate pace

• 2 x 150 @ 2:40 or r=20
  • at faster pace than 300

• 3 x 100 @ 1:45 or r=15
  • at faster pace than 150’s

• 4 x 75 @ 1:20 or r=10
  • at faster pace than 100’s

• extra 60 seconds rest between sets!

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
200 kick
200 pull

Main Set-

• 4 x 50 swim @ 1:10 or r=20
  • 1 each stroke

• 3 x 100 [25 drill/25 swim] @ 2:10 or r=20
  • #1:  50 fly/50 back
  • #2:  50 back/50 breast
  • #3:  50 breast/50 free

• 2 x 150 swim @ 3:10 or r=30
  • #1:  50 fly/50 back/50 breast
  • #2:  50 back/50 breast/50 free

• 1 x 200 swim @ 4:10 or r=40
  • IM

• 2 x 150 swim @ 3:10 or r=30
  • #1:  50 fly/50 back/50 breast
  • #2:  50 back/50 breast/50 free

• 3 x 100 [25 drill/25 swim] @ 2:10 or r=20
  • #1:  50 fly/50 back
  • #2:  50 back/50 breast
  • #3:  50 breast/50 free

• 4 x 50 swim @ 1:10 or r=20
  • 1 each stroke

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
400 choice

Main Set-
2 x through:

• 8 x 25 swim @ r=10
  • build

• 4 x 50 swim @ 1:00 or r=15
  • 1 easy/1 fast

• 1 x 100 swim @ 2:00 or r=30
  • all fast

• 4 x 50 swim @ 1:00 or r=15
  • 1 easy/1 fast

• 8 x 25 swim @ r=10
  • build

• 100 swim @ 3:00 or r=60
  • all easy

Cool-down-
100 choice

Total = 2500

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

December 10-14, 2012