Workouts for April 29 – May 3, 2013
***If you prefer a formatted version of these workouts see PDF at bottom of page***
Monday: Distance Freestyle/Pace
- Warm-up-
- 300 swim
- 100 kick
- 200 [25 drill/25 swim]
- Warm-up Set-
- 12 x 25 @ r=10
- 25 scull/25 pull
- 12 x 25 @ r=10
- Main Set-
- 2 x through:
- 400 pull @ 6:30 or r=30
- breathe 3/5/3 by 100’s
- 3 x 100 swim @ 1:45 or r=15
- descend times 1-3
- 6 x 50 swim @ 1:00 or r=15
- 25 DPS/25 build
- 400 pull @ 6:30 or r=30
- 2 x through:
- Cool-down-
- 100 swim
Total = 3000
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Tuesday: IM
- Warm-up-
- 200 swim, 200 kick, 200 pull
- IM Set A-
- 12 x 25 @ 45 or r=15
- 25 kick/25 drill/25 swim
- 1 round each stroke, reverse IM order
- 12 x 25 @ 45 or r=15
- IM Set B-
- Milt Nelms Axis Swim
- 6 x through:
- 25 back
- 25 fly
- 25 back
- 25 breast
- 25 free
- 25 free
- 25 free
- 6 x through:
- Milt Nelms Axis Swim
- IM Set C-
- 12 x 25 @ 45 or r=15
- 25 kick/25 drill/25 swim
- 1 round each stroke, IM order
- 12 x 25 @ 45 or r=15
- Cool-down-
- 250 choice
Total = 2500
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Wednesday: Mid-Distance Freestyle/Pace
- Warm-up-
- 500 choice
- Main Set-
- 400 swim @ 6:30 or r=30
- moderate pace
- 200 pull @ 3:30 or r=30
- breathe 3/5/3/5 by 50’s
- 4 x 50 swim @ 1:00 or r=15
- descend times 1-4
- 300 swim @ 5:00 or r=30
- faster pace than 400
- 150 pull @ 2:30 or r=20
- breathe 3/5/3 by 50’s
- 3 x 50 swim @ 1:05 or r=20
- descend times 1-3
- 200 swim @ 3:30 or r=30
- faster pace than 300
- 100 pull @ 1:45 or r=15
- breathe 3/5 by 50’s
- 2 x 50 swim @ 1:05 or r=20
- 25 easy/25 fast
- 400 swim @ 6:30 or r=30
- Swim Golf-
- 12 x 50 swim @ 1:10 or r=20
- choose one stroke for each set of 3 x 50
- golf score = time + # of strokes
- lowest score wins!
- 12 x 50 swim @ 1:10 or r=20
- Cool-down-
- 100 choice
Total = 3000
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Thursday: Stroke
- Warm-up-
- 300 swim
- 200 kick
- 100 pull
- Warm-up Set-
- 8 x 50 pull @ 1:10 or r=15
- 25 breast/25 free
- 8 x 50 pull @ 1:10 or r=15
- Stroke Set A-
- 20 x 25 swim @ 40 or r=15
- 4 x through:
- 3 strokes fly, easy free
- 4 strokes fly, easy free
- 5 strokes fly, easy free
- all fly
- all free
- 4 x through:
- 20 x 25 swim @ 40 or r=15
- Stroke Set B-
- 500 “combo” swim: 50 stroke/50 free
- Stroke Set C-
- 12 x 25 swim @ 45 or r=20
- 4 x through:
- DPS
- build
- fast
- 4 x through:
- 12 x 25 swim @ 45 or r=20
- Cool-down
- 200 swim
Total = 2500
+++++++++++++++++++++++++
Friday: Sprint-Based
- Warm-up-
- 200 swim
- 200 kick
- 200 pull
- Warm-up Set-
- 8 x 50 @ r=10
- alt. 25 kick/25 swim, 25 drill/25 swim
- 8 x 50 @ r=10
- Main Set-
- 3 x through:
- 4 x 50 swim @ r=10
- #1=25 easy/25 fast
- #2=25 fast/25 easy
- #3=50 easy
- #4=50 fast (90%)
- 2 x 50 swim (fast, 95%) @ r=30
- 1 x 100 swim (build) @ r=10
- 1 x 50 swim (easy) @ r=60
- 4 x 50 swim @ r=10
- 3 x through:
- Cool-down-
- 150 choice
Total = 2500
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