Workouts for April 22-26, 2013
***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-
- 4 x 100 pull @ 1:45 or r=15
- descend times 1-4
- 2 x 200 swim @ 3:15 or r=15
- negative split
- 1 x 400 pull @ 6:30 or r=30
- breathe 3/5/3/5 by 100s
- 1 x 400 swim @ 6:30 or r=30
- breathe every 3rd stroke
- negative split
- 2 x 200 pull @ 3:15 or r=15
- negative split
- 4 x 100 swim @ 1:45 or r=15
- descend times 1-4
- 4 x 100 pull @ 1:45 or r=15
- Cool-down-
- 100 choice
- Total = 3000
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Tuesday: IM
- Warm-up-
- 400 swim
- Warm-up Set-
- 8 x 50 pull @ 55 or r=10
- breathe 3/5 by 50’s
- 8 x 50 pull @ 55 or r=10
- IM Set A-
- 16 x 75 swim @ 1:40 or r=20
- 2 x through:
- 50 fly/25 back
- 50 back/25 breast
- 50 breast/25 free
- 50 free/25 fly
- 25 fly/50 back
- 25 back/50 breast
- 25 breast/50 free
- 25 free/50 fly
- IM Set B-
- 12 x 25 swim @ 40 or r=10
- 100 IM order
- 12 x 25 swim @ 40 or r=10
- Cool-down-
- 200 choice
- Total = 2500
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Wednesday: Mid-Distance Freestyle/Pace
- Warm-up-
- 400 choice
- Warm-up Set-
- 5 x 50 drill @ 1:00 or r=10
- Main Set-
- 1 x 400 swim @ 6:30 or r=30
- build
- 2 x 300 swim @ 5:00 or r=30
- descend times 1-2
- 3 x 200 swim @ 3:20 or r=20
- descend times 1-3
- 4 x 100 swim @ 1:40 or r=10
- descend times 1-4
- 5 x 50 swim @ 55 or r=10
- descend times 1-5
- 1 x 400 swim @ 6:30 or r=30
- Cool-down-
- 100 choice
- Total = 3000
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Thursday: Stroke
- Warm-up-
- 400 choice
- Pull Set-
- 1 x 400 pull @ 6:45 or r=45
- breathe 3/5/3/5 by 50’s
- 1 x 400 pull @ 6:45 or r=45
- Kick Set A-
- 16 x 25 kick @ 45 or r=10
- 2 x 25 stroke
- 2 x 25 choice
- 16 x 25 kick @ 45 or r=10
- Swim Set A-
- 2 x 200 swim @ 4:15 or r=30
- 50 stroke/50 free/50 stroke/50 free
- 2 x 200 swim @ 4:15 or r=30
- Kick Set B-
- 8 x 50 kick @ 1:30 or r=15
- 2 x 50 stroke
- 2 x 50 choice
- 8 x 50 kick @ 1:30 or r=15
- Swim Set B-
- 4 x 100 swim @ 2:00 or r=20
- 50 stroke/50 free
- 4 x 100 swim @ 2:00 or r=20
- Cool-down-
- 100 choice
- Total = 2500
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Friday: Sprint-Based
- Warm-up-
- 6 x [25 swim/25 kick/50 drill]
- 4 x [25 scull/25 pull] @ r=5
- Warm-up Set-
- 12 x 25 @ 40 or r=10
- 25 drill/25 build
- 12 x 25 @ 40 or r=10
- Sprint Set A-
- 10 x 50 swim @ 1:10 or r=20-30
- odd 50’s: best 200 pace + 1 second
- even 50’s: easy
- 10 x 50 swim @ 1:10 or r=20-30
- Recovery-
- 4 x [25 scull with free kick/25 swim] @ r=5
- Sprint Set B-
- 10 x 25 swim @ 50 or r=20-30
- odd 25’s: best 100 pace + 1 second
- even 25’s: easy
- 10 x 25 swim @ 50 or r=20-30
- Recovery-
- 2 x [25 scull/25 glide/25 pull]
- Cool-down-
- 300 swim: ascend pace by 100’s
- Total = 2500
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