Workouts for June 24-28, 2013

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 500 swim

• Warm-up Set-
  • 10 x 50 @ 1:00 or r=15
    • 5 x through:
      • 25 10-beat free/25 catch-up free
      • 50 DPS free

• Main Set-
  • 1000 swim
    • 3 x through + 100 easy:
      • 100 easy
      • 100 moderate
      • 100 fast

• Pull Set-
  • 10 x 50 pull @ 55 or r=10
    • breathe 3/5 by 25’s

• Speed Set-
  • 10 x 25 swim @ 30 or r=10
    • 25 easy/25 fast

• Cool-down-
  • 250 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 400 swim

• Warm-up Set-
  • 4 x through:
    • 25 scull/25 glide stroke/25 pull

• IM Set A-
  • 2 x through:
    • 4 x 25 swim @ 40 or r=10
      • 1 each stroke
    • 3 x 50 swim @ 1:10 or r=20
      • 25 fly/25 back
      • 25 back/25 breast
      • 25 breast/25 free
    • 1 x 200 IM @ 4:30 or r=60

• IM Set B-
  • 4 x through (continuous):
    • 25 back
    • 25 fly
    • 25 back
    • 25 breast
    • 25 free
    • 25 free
    • 25 free

• Cool-down-
  • 200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 100 swim
  • 100 kick
  • 100 pull

• Main Set-
  • 6 x 50 pull @ 55 or r=10
    • fast tempo
  • 3 x 100 swim @ 1:45 or r=15
    • moderate effort
  • 2 x 150 pull @ 2:30 or r=15
    • DPS
  • 1 x 300 swim @ 5:00 or r=30
    • negative split
  • 2 x 150 pull @ 2:30 or r=15
    • DPS
  • 3 x 100 swim @ 1:45 or r=15
    • moderate effort
  • 6 x 50 pull @ 55 or r=10
    • fast tempo

• Cool-down-
  • 100 swim

Total = 3100

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Thursday:  Stroke

• Warm-up-
  • 300 swim

• Kick Set-
  • 12 x 25 kick @ 45 or r=10
    • 2 x 25 stroke/1 x 25 free

• Stroke Set A-
  • 8 x 25 stroke @ 40 or r=10
  • 4 x 50 stroke @ 1:05 or r=15
  • 2 x 100 stroke @ 2:15 or r=20-30

• Pull Set-
  • 12 x 25 pull @ 45 or r=5-15
    • 2 x 25 breast/1 x 25 free

• Stroke Set B-
  • 2 x 100 stroke @ 2:15 or r=20-30
  • 4 x 50 stroke @ 1:05 or r=15
  • 8 x 25 stroke @ 40 or r=10

• Drill Set-
  • 12 x 25 drill @ 45 or r=15
    • 2 x 25 stroke/1 x 25 free

• Cool-down-
  • 100 choice

Total = 2500

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Friday:  Sprint-Based

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

• Speed Set A-
  • 12 x 50 swim @ 1:00 or r=15
    • every 3rd 50 fast!

• Recovery-
  • 200 pull

• Speed Set B-
  • 8 x 50 swim @ 1:15 or r=30
    • every 2nd 50 fast!

• Recovery-
  • 200 pull

• Speed Set C-
  • 4 x 50 swim @ 1:30 or r=60
    • all fast!

• Cool-down-
  • 200 pull

Total = 2500

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June 24-28, 2013