Workouts for January 28 – February 1, 2013

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
4 x 50 [25 kick/25 swim] @ r=10
4 x 25 [25 scull/25 pull] @ r=5

Main Set-
“Davis Mile” Plus
Broken 2500 (subtract 1 minute to get time):

• 30 lengths [750] @ r=15

• 25 lengths [625] @ r=15

• 20 lengths [500] @ r=15

• 15 lengths [375] @ r=15

• 10 lengths [250]

Cool-down-
100 choice

Total = 3000

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Tuesday:  IM

Warm-up-
200 swim
200 [25 10-beat free/25 free]
200 pull

Fly Set-
8 x 25 @ 40 or r=15
-25 4-beat fly/25 fly

Stroke Set A-
2 x 300 swim @ 5:15 or r=30
-100 free/100 stroke/100 free

Back Set-
8 x 25 @ 40 or r=15
-25 10-beat back/25 back

Stroke Set B-
4 x 150 swim @ 2:50 or r=20
-50 free/50 stroke/50 free

Breast Set-
8 x 25 @ 45 or r=15
-25 3-up, 3-down breast/25 breast

Cool-down-
100 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 choice

Warm-up Set-
2 x through:

• 100 pull @ 1:45 or r=15
• 2 x 50 @ 1:10 or r=15
  • 25 kick/25 drill

Main Set-
2 x through:

• 4 x 50 swim @ 55 or r=10
  • @ 500 pace
• 200 swim @ 4:00 or r=45
  • easy
• 2 x 100 swim @ 1:45 or r=15
  • @ 500 pace + 5 seconds
• 200 swim @ 4:00 or r=45
  • easy
• 1 x 200 swim @ 3:20 or r=20
  • @ 500 pace + 10 seconds
• 200 swim @ 4:00 or r=45
  • easy

Total = 3000

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Thursday:  Swim Clinic

Topic:  Streamlining!

Some reminders:

• Feet hip-width apart

• Hands one-on-top-of-another or side-by-side (thumbs holding them together)

• Arms extended straight, squeezing just behind the ears

• Legs extended straight, zipped together as you leave the wall

• Feet pointed

• Eyes looking at bottom of pool

• Back flat, minimizing arch

• Kick begins just after your feet leave the wall

Practice getting into a tight, streamlined position before you push off every wall:

• 500 swim

• 20 x 25 @ r=10
  • 5 x through:
    • 25 top scull with flutter kick
    • 25 middle scull with flutter kick
    • 25 bottom scull with flutter kick
    • 25 swim [1 each stroke]

• 10 x 50 @ 1:05 or r=10
  • 25 drill/25 swim
  • 2 each stroke, 2 choice

• 20 x 25 swim @ 40 or r=15
  • 100 IM order

• 200 choice

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Friday:  Sprint-Based

Warm-up-
200 swim
200 kick
100 [25 scull/25 pull]

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

Main Set-
2 x through:

• 4 x 100 swim @ 1:50 or r=20

• 3 x 100 swim @ 1:40 or r=10

• 2 x 100 swim @ 1:30 or r=5

• extra 60-120 seconds rest

Cool-down-
200 choice

Total = 2500

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1 28 2013 to 2 1 2013