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

• 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

• 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

• 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

• Cool-down-
  • 100 choice

• Total = 3000

+++++++++++++++++++++++++

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

• Kick Set A-
  • 16 x 25 kick @ 45 or r=10
    • 2 x 25 stroke
    • 2 x 25 choice

• Swim Set A-
  • 2 x 200 swim @ 4:15 or r=30
    • 50 stroke/50 free/50 stroke/50 free

• Kick Set B-
  • 8 x 50 kick @ 1:30 or r=15
    • 2 x 50 stroke
    • 2 x 50 choice

• Swim Set B-
  • 4 x 100 swim @ 2:00 or r=20
    • 50 stroke/50 free

• 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

• 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

• 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

• Recovery-
  • 2 x [25 scull/25 glide/25 pull]

• Cool-down-
  • 300 swim:  ascend pace by 100’s

• Total = 2500

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April 22-26, 2013