Workouts for May 20-24, 2013

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

Monday:  Distance Freestyle/Pace

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

• Warm-up Set-
  • 11 x 50 pull @ 55 or r=10
    • 1-3:  4 breaths each 25
    • 4-7:  3 breaths each 25
    • 8-10:  2 breaths each 25
    • 11:  1 breath each 25

• Main Set-
  • Davis Mile:  Broken 1650
    • Subtract 2½ minutes to get time
      • 11 lengths (275) @ r=20
      • 10 lengths (250) @ r=20
      • 9 lengths (225) @ r=20
        • 8 lengths (200) @ r=15
        • 7 lengths (175) @ r=15
        • 6 lengths (150) @ r=15
        • 5 lengths (125) @ r=15
          • 4 lengths (100) @ r=10
          • 3 lengths (75) @ r=10
          • 2 lengths (50) @ r=10
            • 1 length (25)

• Cool-down-
  • 200 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 300 swim
  • 200 IM kick
  • 100 IM drill
  • 8 x 25 swim @ r=10
    • build

• IM Set A-
  • 1 x 300 IM @ 5:30 or r=45
  • 4 x 50 [25 fly/25 back] @ 1:10 or r=20
  • 1 x 200 IM @ 4:00 or r=30
  • 4 x 50 [25 back/25 breast] @ 1:10 or r=20
  • 1 x 100 IM @ 2:15 or r=30
  • 4 x 50 [25 breast/25 free] @ 1:10 or r=15

• 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-
  • 200 swim
  • 200 kick
  • 200 pull

• Warm-up Set-
  • 12 x 50 @ 1:05 or r=15
    • 25 10-beat free/25 free
    • 50 corkscrew [4 strokes free, 5 strokes back]
    • 25 10-beat back/25 back

• Main Set-
  • 2 x through:
    • 200 should be faster than 200 split in 300, 100 should be faster than 100 split in 200, 50 should be faster than 50 split in 100
      • 300 swim @ 5:00 or r=30
      • 200 swim @ 3:30 or r=30
      • 100 swim @ 1:45 or r=15
      • 50 swim @ 1:15 or r=30

• Speed Set-
  • 12 x 25 @ 40 or r=15
    • 12.5 easy/12.5 fast
    • 12.5 fast/12.5 easy

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 6 x [50 swim, 25 drill, 25 kick]

• Stroke Set A-
  • 12 x 50 @ 1:10 or r=15
    • 25 drill/25 swim
    • 4 x [2 x 50 stroke/1 x 50 free]

• Stroke Set B-
  • 12 x 25 stroke @ 45 or r=15
    • ½ length scull/½ length swim
    • ½ length swim/½ length scull

• Pull Set-
  • 300 pull:  breathe 3/5/7/5 by 50’s

• Stroke Set C-
  • 24 x 25 swim @ 40 or r=10-15
    • 2 x 25 stroke/1 x 25 free

• Cool-down-
  • 100 choice

Total = 2500

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Friday:  Sprint-Based

• Warm-up-
  • 400 swim
  • 4 x 50 @ r=10
    • 25 DPS/25 build

• Main Set-
  • 2 x through:
    • 200 swim @ 3:30 or r=30
      • negative split
    • 2 x 100 pull @ 1:45 or r=15
      • moderate effort, breathe 3/5 by 25’s
    • 4 x 50 swim @ 1:00 or r=15
      • negative split
    • 4 x 25 swim @ 45 or r=20
      • moderate – hard effort
    • 4 x 25 kick @ 45 or r=15
      • build
    • 1 x 100 swim @ 3:00
      • easy effort

• Cool-down-
  • 100 swim

Total = 2500

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May 20-24, 2013