Workouts for December 24-28, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 choice
6 x 50 [25 drill/25 swim] @ r=10

Main Set-
Pull sets are a moderate, steady pace
Swim sets are descending times 1-4:

• 400 pull @ 7:00 or r=60
  • 4 x 100 swim @ 1:50 or r=20
• 300 pull @ 5:15 or r=45
  • 4 x 75 swim @ 1:30 or r=20
• 200 pull @ 3:30 or r=30
  • 4 x 50 swim @ 55 or r=10
• 100 pull @ 1:45 or r=15
  • 4 x 25 swim @ 30 or r=5

Cool-down-
100 choice

Total = 3000

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Tuesday:  Stroke

Warm-up-
200 swim
100 kick
200 drill

Main Set-

• 1 x 300 pull @ 5:00 or r=30
  • breathe 3/5/3 by 100’s
• 2 x 150 swim @ 3:10 or r=20
  • 50 stroke/50 free/50 stroke
• 3 x 100 pull @ 1:50 or r=15
  • breathe 3/5/3/5 by 25’s
• 6 x 50 swim @ 1:10 or r=15
  • alt. 50 stroke, 50 free
• 12 x 25 swim @ 40 or r=15
  • alt. 25 stroke, 25 free

Stroke Drill Set-
16 x 25 @ 45 or r=15
-25 stroke drill/25 stroke swim

Cool-down-
100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Pull Set-
4 x 250 pull @ 4:15 or r=30
-odd 250’s:  breathe 3/5/7/5/3 by 50’s
-even 250’s:  breathe every 3rd stroke

Stroke Count Set-
12 x 25 swim @ 45 or r=15
4 x through:

• #1:  relaxed, count strokes
• #2:  200 pace, hold same stroke count
• #3:  max speed, hold same stroke count

Pace Set-
4 x 250 swim @ 4:20 or r=30
-odd 250’s:  push odd 50’s
-even 250’s:  push even 50’s

Cool-down-
100 choice

Total = 3000

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Thursday:  IM

Warm-up-
200 swim
200 [25 kick/25 swim]
200 pull

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

IM Set A-
8 x 75 swim @ 1:45 or r=20
-odd 75’s:  25 fly/25 back/25 breast
-even 75’s:  25 back/25 breast/25 free

IM Set B-
8 x 50 swim @ 1:10 or r=20
-2 each stroke
-400 IM order

IM Set C-
12 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
4 x [25 scull with free kick/25 swim]

Total = 2500

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Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 @ 40 or r=10
-25 drill/25 build

Speed Set A-
10 x 50 @ 1:10 or r=20-30
2 x through:

• 12.5 fast/12.5 easy/12.5 easy/12.5 fast
• 12.5 easy/12.5 fast/12.5 fast/12.5 easy
• 25 fast/25 easy
• 25 easy/25 fast
• 50 easy

Recovery Set-
500 pull:  breathe 3/4/5/4/3 by 100’s

Speed Set B-
20 x 25 @ 40 or r=10
4 x through:

• 3 strokes fast
• 4 strokes fast
• 5 strokes fast
• all easy
• all fast

Cool-down-
200 choice

Total = 2500

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December 24-28, 2012