Workouts for April 15-19, 2013

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 2 x 100 [25 drill/25 swim] @ r=15
  • 4 x 50 pull @ r=10
  • 8 x 25 [25 scull/25 pull] @ r=5

• Main Set-
  • 1 x 300 swim @ 5:00 or r=30
    • 2 x 150 swim @ 2:30 or r=20
      • 4 x 75 swim @ 1:30 or r=15
        • 6 x 50 swim @ 55 or r=10
      • 4 x 75 swim @ 1:30 or r=15
    • 2 x 150 swim @ 2:30 or r=20
  • 1 x 300 swim @ 5:00 or r=30

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 400 swim
  • 200 kick IM

• Warm-up Sets-
  • 8 x 25 [25 drill/25 swim] @ r=10
  • 1 x 200 pull:  breathe 3/5 by 25’s

• Main Set-
  • 1 x 200 IM @ 4:00 or r=30
  • 4 x 50 swim @ 1:10 or r=20
    • 25 fly/25 back
  • extra 30 seconds rest
  • 1 x 200 IM @ 4:00 or r=30
  • 4 x 50 swim @ 1:10 or r=20
    • 25 back/25 breast
  • extra 30 seconds rest
  • 1 x 200 IM @ 4:00 or r=30
• 4 x 50 swim @ 1:10 or r=20
  • 25 breast/25 free

• IM Set B-
  • 8 x 25 swim @ 40 or r=10
  • 100 IM order

• Cool-down-
  • 100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 200 kick
  • 200 pull

• Warm-up Set-
  • 12 x 50 swim @ 1:00 or r=15
    • 25 easy/25 build
    • 25 build/25 easy

• Main Set-
  • 2 x through [descend pace as swims get shorter]:
    • 1 x 200 swim @ 3:30 or r=30
    • 2 x 100 swim @ 1:50 or r=20
    • 4 x 50 swim @ 1:00 or r=15
    • 8 x 25 swim @ 30 or r=5-10
    • extra 60 seconds rest

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 200 swim
  • 200 [25 drill/25 swim]
  • 200 [50 kick/50 swim]

• Warm-up Set-
  • 4 x 50 pull @ 55 or r=10
    • breathe every 5th stroke

• Stroke Set A-
  • 4 x 200 swim @ 4:00 or r=30
    • 200 free
    • 50 free/50 stroke/50 free/50 stroke
    • 200 free
    • 50 stroke/50 free/50 stroke/50 free

• Stroke Set B-
  • 8 x 50 stroke @ 1:10 or r=20
    • descend times 1-4, 5-8

• Stroke Set C-
  • 16 x 25 swim @ 40 or r=10
    • descend times 1-4, 5-8, 9-12, 13-16

• Cool-down-
  • 100 choice

Total = 2500

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Friday:  Sprint-Based

• Warm-up-
  • 600 choice

• Warm-up set-
  • 8 x 25 build @ r=10

• Sprint Set A-
  • 8 x 100 swim @ 2:00 or r=30
    • #1/#5:  push 4th 25
    • #2/#6:  push 3rd 25
    • #3/#7:  push 2nd 25
    • #4/#8:  push 1st 25

• Recovery-
  • 8 x 25 swim or pull @ r=10

• Sprint Set B-
  • 4 x 100 swim @ 2:10 or r=40
    • #1:  push 2nd 50
    • #2:  push 2nd and 3rd 25’s
    • #3:  push 1st 50
    • #4:  push 1st and 4th 25’s

• Cool-down-
  • 12 x 25 swim or pull @ r=10

Total = 2500

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April 15-19, 2013