Workouts for December 31, 2012 to January 4, 2013

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

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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

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

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

Main Set A-
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

Main Set B-

• 2 x 50 swim @  1:05 or r=20
• 2 x 50 swim @ 1:00 or r=15
• 2 x 50 swim @ 55 or r=10
• 2 x 50 swim @ 50 or r=5

Cool-down-
200 choice

Total = 3000

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Thursday:  Stroke

Warm-up-
200 swim
200 kick

Stroke Set A-
12 x 50 @ 1:10 or r=20
-swim in sets of 3, descend times 1-3
-choose one or two strokes

Recovery-
200 swim

Stroke Set B-
8 x 50 @ 1:05 or r=15
-swim in sets of 4, descend times 1-4
-choose one or two strokes

Recovery-
200 swim

Stroke Set C-
4 x 50 @ 1:00 or r=10
-negative split
-choose one or two strokes

Recovery-
200 swim

Stroke Set D-
4 x 25 @ 30 or r=5
-choose one stroke

Cool-down-
200 swim

Total = 2500

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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

Total = 2500

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12-31, 2012 to 1-4, 2013