Workouts for August 20-24, 2012

***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-

• 600 pull @ 9:30 or r=30

• 4 x 150 swim @ 2:30 or r=15

• 400 pull 6:30 or r=30

• 4 x 100 swim @ 1:40 or r=10

• 200 pull @ 3:30 or r=30

• 4 x 50 swim @ 50 or r=5

Cool-down-
100 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
300 swim
200 kick
200 pull

Kick Set-
8 x 50 kick @ 1:30 or r=15
-negative split

Drill Set-
8 x 25 “short axis” stroke drills @ 45 or r=10
-25 fly drill/25 breast drill

Stroke Set A-
8 x 50 “short axis” strokes @ 1:10 or r=20
-25 drill/25 swim
-alternate 50 fly, 50 breast

Pull Set-
400 pull:  breathe 3/5/3/5 by 100’s

Stroke Set B-
8 x 25 “short axis” strokes @ 40 or r=15
-25 fly/25 breast

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set A-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Warm-up Set B-
8 x 25 drill @ r=10
-25 10-beat free/25 catch-up free

Main Set-
2 x through:

• 250 swim @ 4:10 or r=25
• 200 swim @ 3:20 or r=20
• 150 swim @ 2:30 or r=15
• 100 swim @ 1:40 or r=10
• 50 swim @ 55 or r=10

Kick Set-
300 kick:  every 3rd length fast!

Cool-down-
200 choice

Total = 3000

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

Thursday:  IM

Warm-up-
400 swim

Warm-up Set-
12 x 25 @ r=10
-25 kick/25 drill/25 swim
-IM order

IM Set A-
8 x 100 swim @ 2:10 or r=20
Alternate:
-25 fly/75 back
-25 breast/75 free

IM Set B-
4 x 200 @ 4:10 or r=30
-25 fly/50 back/25 breast/50 free/50 kick

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
300 swim
200 kick

Warm-up Set-
8 x 25 swim @ r=10
-25 DPS/25 build

Main Set-

• 4 x 100 swim @ 2:00 or r=20-30
  • 25 fast/75 easy

• 400 easy:  swim or pull @ r=60

• 6 x 50 swim @ 1:00 or r=10-15
  • 25 easy/25 fast

• 300 easy:  swim or pull @ r=60

• 8 x 25 swim @ 30 or r=10
  • 12.5 easy/12.5 fast

Cool-down-
200 easy:  swim or pull

Total = 2500

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

August 20-24, 2012

Workouts for August 13-17, 2012

***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]
100 kick

Warm-up Set-
12 x 25 @ r=10
-25 scull/25 pull

Main Set-
2 x through:

• 300 pull @ 5:00 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

Cool-down-
200 swim

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 [25 kick/25 swim]
200 [25 drill/25 swim]

Kick Set-
6 x 50 kick @ 1:30 or r=15
-2 fly, 2 back, 2 breast

Pull Set-
600 pull:  every 4th length breast

IM Set A-
12 x 50 swim @ 1:05 or r=15
Alternate:
-25 fly/25 back
-25 breast/25 free

IM Set B-
12 x 25 @ 40 or r=10
4 x through:
-25 fly drill/25 fly swim
-25 back drill/25 back swim
-25 breast drill/25 breast swim

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
100 kick

Warm-up Set-
12 x 25 @ r=5
-25 scull/25 glide/25 pull

Main Set-
3 x through:
**Increase stroke tempo as distance gets shorter

• 2 x 125 swim @  2:20 or r=30
  • moderate effort
• 2 x 100 swim @  1:50 or r=20
  • moderate-strong effort
• 2 x 75 swim @  1:30 or r=20
  • strong effort
• 2 x 50 swim @ 1:00 or r=15
  • strong effort
• 2 x 25 swim @ 40 or r=10
  • strong effort

Cool-down-
150 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 swim
200 [25 drill/25 swim]

Warm-up Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 50’s

Main Set-
4 x through (2 rounds stroke, 2 rounds free, any order):
-25 swim @ 40 or r=10
-50 swim @ 1:05 or r=15
-75 swim @ 1:30 or r=20
-100 swim @ 2:10 or r=30

Race Pace Set-
6 x 50 free @ 1:00 or r=15
-25 DPS/25 fast

Cool-down-
200 swim

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
600 swim

Warm-up Set A-
8 x 25 @ r=10
-25 drill/25 swim

Warm-up Set B-
8 x 25 @ r=15
-25 DPS/25 build

Main Set-
8 x through:
-25 fast @ 30 or r=10
-50 easy @ 1:15 or r=30

Recovery Set-
300 pull:  breathe every 3rd stroke

Speed Set-
12 x 25 swim @ 45 or r=20
-25 easy/25 fast

Cool-down-
300 choice

Total = 2500

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

August 13-17, 2012

Workouts for August 6-10, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
4 x [100 swim,  50 kick]

Warm-up Set-
4 x 50 @ 1:00 or r=10
-25 10-beat free/25 swim

4 x 50 @ 1:00 or r=10
-25 human stroke (long dog)/25 swim

4 x 50 @ 1:00 or r=10
-25 catch-up free/25 swim

Main Set-
The Davis Mile, broken 1650
Subtract 2 ½ minutes for total time:

• 275 swim (11 lengths) @ 20 seconds rest
• 250 swim (10 lengths) @ 20 seconds rest
• 225 swim (9 lengths) @ 20 seconds rest
• 200 swim (8 lengths) @ 15 seconds rest
• 175 swim (7 lengths) @ 15 seconds rest
• 150 swim (6 lengths) @ 15 seconds rest
• 125 swim (5 lengths) @ 15 seconds rest
• 100 swim (4 lengths) @ 10 seconds rest
• 75 swim (3 lengths) @ 10 seconds rest
• 50 swim (2 lengths) @ 10 seconds rest
• 25 swim (1 length)

Cool-down-
150 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 75 pull @ 1:20 or r=10
-breathe 3/5/3 by 25’s

Main Set-

• 12 x 25 fly or breast @ 45 or r=15

• 200 [25 drill/25 swim] @ 4:00 or r=20

• 8 x 25 fly or breast @ 40 or r=10

• 200 [25 drill/25 swim] @ 4:00 or r=20

• 4 x 25 fly or breast @ 35 or r=5

• 200 [25 drill/25 swim]

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
2 x 100 [25 drill/25 swim] @ r=15
4 x 50 kick @ r=10
8 x 25 [25 scull/25pull] @ r=5

Main Set-

• 1 x 300 pull @ 5:00 or r=30
  • moderate pace, breathe every 3rd stroke
• 2 x 150 swim @ 2:35 or r=20
  • negative split each 150
• 4 x 75 swim @ 1:25 or r=15
  • descend times 1-4
• 6 x 50 swim @ 55 or r=10
  • descend times 1-3, 4-6
• 4 x 75 swim @ 1:25 or r=15
  • descend times 1-4
• 2 x 150 swim @ 2:35 or r=20
  • negative split each 150
• 1 x 300 pull @ 5:00 or r=30
  • moderate pace, breathe every 3rd stroke

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
400 swim
4 x 50 kick @ r=10
-1 of each stroke

Main Set-
2 x through:

• 4 x 25 fly @ 45 or r=15
  • 25 drill/25 swim
• 2 x 100 swim @ 2:15 or r=30
  • 25 fly/75 free
• 4 x 25 back @ 45 or r=15
  • 25 drill/25 swim
• 2 x 100 swim @ 2:15 or r=30
  • 25 free/25 back/50 free
• 4 x 25 breast @ 45 or r=15
  • 25 drill/25 swim
• 2 x 100 swim @ 2:15 or r=30
  • 50 free/25 breast/25 free

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ r=10
-25 kick/25 swim
-25 drill/25 swim

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

Cool-down-
150 choice

Total = 2500

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

August 6-10, 2012

Workouts for July 30 – August 3, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
100 choice

Warm-up Set-
8 x 25 @ r=5
-25 scull/25 pull

Main Set-
2nd repeat faster than 1st repeat:

• 2 x 500 swim or pull @ 7:30 or r=30

• 2 x 400 swim or pull @ 6:30 or r=30

• 2 x 300 swim or pull @ 4:45 or r=15

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim

Kick Set-
10 x 50 kick @ 1:30 or r=15
-1 x 50 free
-2 x 50 breast
-3 x 50 back
-4 x 50 fly

Pull Set-
10 x 50 pull @ 1:10 or r=15
-25 breast/25 free

Swim Set-
10 x 100 IM @ 2:20 or r=30
-choose one stroke each time to drop
-choose one stroke each time to double-up

Cool-down-
100 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim
8 x 50 [25 kick/25 swim] @ r=10

Main Set-

• 4 x 100 pull @ 1:45 or r=15
• 1 x 200 swim @ 3:30 or r=30
• 3 x 100 pull @ 1:40 or r=10
• 1 x 200 swim @ 3:30 or r=30
• 2 x 100 pull @ 1:35 or r=5
• 1 x 200 swim @ 3:30 or r=30
• 1 x 100 pull @ 1:30 or r=5

Race Pace Set-
8 x 50 swim @ 1:05 or r=20
4 x thru:
-25 easy/25 fast
-25 fast/25 easy

Cool-down-
8 x 25 scull/swim @ r=5

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 choice

Main Set-

• 1 x 400 pull @ 6:45 or r=45
  • breathe 3/5/3/5 by 100’s
• 16 x 25 kick @ 45 or r=15
  • 2 x 25 stroke
  • 2 x 25 free
• 2 x 200 swim @ 4:00 or r=30
  • 50 stroke/50 free/50 stroke/50 free
• 8 x 50 kick @ 1:30 or r=20
  • 2 x 50 stroke
  • 2 x 50 free
• 4 x 100 pull @ 2:00 or r=20
  • 50 stroke/50 free

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 choice

Warm-up Set-
20 x 25 @ r=15
-25 kick/25 drill

Speed Set A-
10 x 50 swim @ 1:30 or r=30
-25 build/25 fast

Recovery-
200 swim

Speed Set B-
10 x 25 swim @ 45 or r=20
-25 build/25 fast

Recovery-
200 swim

Speed Set C-
10 x 25 swim @ 45 or r=20
-25 build/25 fast

Cool-down-
200 choice

Total = 2500

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

July 30-Aug 3, 2012

Workouts for July 23-27, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim

Main Set-

• 1 x 500 pull @ 7:30 or r=30
  • breathe 3/4/5/4/3 by 100’s
• 2 x 250 swim @  4:15 or r=30
  • negative split
• 1 x 400 pull @  6:30 or r=30
  • breathe 3/5/3/5 by 100’s
• 2 x 200 swim @  3:20 or r=20
  • negative split
• 1 x 300 pull @  4:50 or r=20
  • breathe 3/5/7 by 50’s
• 2 x 150 swim @  2:30 or r=15
  • negative split
• 1 x 200 pull @ 3:20 or r=20
  • breathe 3/5 by 50’s
• 2 x 100 swim @ 1:40 or r=10
  • negative split

Cool-down-
4 x 25 glide stroke @ r=5

Total = 3100

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

Tuesday:  Stroke

Warm-up-
500 choice

Drill Set-
10 x 50 stroke @ 1:10 or r=15
-25 drill/25 swim

Stroke Set A-
3 x through (one stroke per round):

• 2 x 75 @ 1:45 or r=20
  • 25 kick/25 drill/25 swim
• 2 x 75 swim @ 1:45 or r=30
  • build

Stroke Set B-
10 x 50 swim @ 1:00 or r=10
-25 free/25 stroke

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
300 swim
200 kick
200 drill

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

Main Set-
1200 swim
4 x through:

• 100 easy
• 100 moderate
• 100 fast

Drill Set-
20 x 25 @ 45 or r=15
5 x through:

• 25 kick
• 25 drill
• 25 build
• 25 DPS

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
500 choice

Warm-up Set-
16 x 25 @ 45 or r=15
-25 kick/25 drill
-IM order

Main Set-

• 1 x 200 IM @ 4:00 or r=40
• 4 x 50 swim @ 1:10 or r=20
  • 25 fly/25 back
• 1 x 200 IM @ 4:00 or r=40
• 4 x 50 swim @ 1:10 or r=20
  • 25 back/25 breast
• 1 x 200 IM @ 4:00 or r=40
• 4 x 50 swim @ 1:10 or r=20
  • 25 breast/25 free

Scull Set-
8 x 25 @ r=5
-25 scull/25 pull

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
3 x [125 swim/75 drill]

Warm-up Set-
4 x through:

• 1 x 50 @ 1:00 or r=15
  • 25 drill/25 swim
• 4 x 25 build @ 40 or r=10

Set A-
8 x 50 swim @ 1:10 or r=20
-odd 50’s:  DPS/stroke count
-even 50’s:  build by 12.5’s

Set B-
4 x 3 x 25 swim @ 45 or r=20

• #1 of each set:  DPS
• #2:  @ 200 race pace, hold same # strokes
• #3:  @ max speed, hold same # strokes

Set C-
8 x 50 swim @ 1:10 or r=20
-odd 50’s:  DPS stroke count
-even 50’s:  build by 12.5’s

Cool-down-
200 swim

Total = 2500

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

July 23-27, 2012

Workouts for July 16-20, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
500 choice

Pull Set-
10 x 50 pull @ 55 or r=10
-breathe 3/4/5/6/7 by 50’s

Pace Set A-
2 x 500 swim @ 8:00 or r=30
-25 easy/25 fast/50 easy/50 fast/75 easy/75 fast/100 easy/100 fast

Pace Set B-
4 x 250 swim @ 4:00 or r=20
-50 easy/50 fast/50 easy/50 fast/25 easy/25 fast

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
600 choice

Kick Set-
8 x 50 kick @ 1:30 or r=20
-2 of each stroke

Drill Set-
16 x 25 @ 45 or r=15
-25 drill/25 swim
-2 of each stroke

Main Set-

• 25 fly @ 40 or r=10
• 25 fly/25 back @ 1:10 or r=20
• 25 fly/25 back/25 breast @ 1:40 or r=20
• 100 IM @ 2:10 or r=30
• 25 fly/25 back/25 breast @ 1:40 or r=20
• 25 fly/25 back @ 1:10 or r=20
• 25 fly @ 40 or r=10

• 100 easy @ 3:00

• 25 free @ 30 or r=10
• 25 breast/25 free @ 1:10 or r=20
• 25 back/25 breast/25 free @ 1:40 or r=20
• 100 IM @ 2:10 or r=30
• 25 back/25 breast/25 free @ 1:40 or r=20
• 25 breast/25 free @ 1:10 or r=20
• 25 free @ 30 or r=10

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
4 x 50 kick @ r=10

Pull Set-
8 x 75 pull @ 1:20 or r=10
-breathe 3/5/3 by 25’s

Warm-up Set-
8 x 50 @ 1:20 or r=20
-first 1/3 of each 25 is underwater dolphin kick

Main Set-
10 x 125 swim @ 2:30 or r=30
2 x through:
-push last 25
-push last 50
-push last 75
-push last 50
-push last 25

Speed Set-
8 x 25 swim @ 45 or r=20
-25 easy/25 fast

Cool-down-
150 swim

Total = 3000

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

Thursday:  Stroke

Warm-up-
500 choice

Stroke Set A-
10 x 25 fly, back, or breast kick @ r=15

Pull Set-
500 pull
-breathe 3/5/7/5/3 by 100’s

Stroke Set B-
10 x 25 fly, back, or breast drill @ r=10

Swim Set-
250 swim
-moderate, no breathing in/out of turns

Stroke Set C-
10 x 25 fly, back, or breast swim @ r=15

Cool-down-
500 pull
-breathe 3/5/3/5/3 by 100’s

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
2 x 50 [25 drill/25 swim] @ r=10
200 kick
2 x 50 [25 kick/25 swim] @ r=10
200 pull
2 x 50 [25 drill or kick/25 swim] @ r=10

Warm-up Set-
4 x 75 [25 kick/25 drill/25 build] @ r=15

Main Set-

• 8 x 50 free @ 55 or r=10
  • fastest possible average
• 100 swim or pull easy @ 3:00
• 6 x 50 stroke @ 1:10 or r=20
  • fastest possible average
• 100 swim or pull easy @ 3:00
• 4 x 50 free @ 1:00 or r=15
  • fastest possible average
• 100 swim or pull easy @ 3:00
• 2 x 50 stroke @ 1:15 or r=25
  • fastest possible average

Cool-down-
100 choice

Total = 2500

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

July 16-20, 2012

Workouts for July 9-13, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-

• 400 pull @ 7:00 or r=60
  • breathe 3/5/3/5 by 100’s
• 4 x 50 kick @ 1:30 or r=20
  • 25 easy/25 fast
• 2 x 200 swim @ 3:30 or r=30
  • negative split
• 4 x 100 pull @ 1:45 or r=15
  • descend times 1-4
• 1 x 200 kick @ 5:00 or r=30
  • negative split
• 8 x 50 swim @ 55 or r=10
  • descend times 1-4, 5-8
• 16 x 25 swim @ 35 or r=10
  • descend times 1-4, etc.

Cool-down-
200 [25 scull/25 swim]

Total = 3000

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

Tuesday:  Stroke

Warm-up-
400 swim

Warm-up Set-
8 x 25 @ r=5
-25 scull/25 pull

Warm-up Set-
8 x 50 @ r=15
-25 stroke drill/25 stroke
-25 free drill/25 free

Main Set-
2 x through:

• 300 swim @ r=45
  • all free
• 200 swim @ r=30
  • 50 stroke/50 free/50 stroke/50 free
• 100 swim @ r=20
  • 50 stroke/50 free
• 50 swim @ r=15
  • 25 stroke/25 free

Cool-down-
200:  25 kick/25 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
8 x 25 kick @ 45 or r=10

Warm-up Set-
6 x 50 @ 1:00 or r=10
-25 drill/25 swim

Main Set-
3 x through:

• 2 x 100 pull @ 1:45 or r=15
  • moderate effort
• 4 x 50 @ 1:00 or r=10
  • 25 10-beat free/25 free
• 1 x 200 free @ 3:30 or r=30
  • descend times 1-3

Speed Set-
8 x 25 swim @ 40 or r=15
-25 easy/25 fast

Cool-down-
100 choice

Total = 3000

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

Thursday:  IM

Warm-up-
2 x [125 swim, 125 drill or kick]

Drill Set-
12 x 50 drill @ 1:10 or r=10
-4 x 50 25 fly/25 back
-4 x 50 25 back/25 breast
-4 x 50 25 breast/25 free

IM Set A-
6 x 75 swim @ 1:40 or r=20
2 x through:
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free

Pull Set-
450 pull:  breathe 3/5/3 by 50’s

IM Set B-
6 x 50 swim @ 1:05 or r=15
2 x through:
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

Cool-down-
200 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
500 choice

Warm-up Set-
10 x 25 @ 45 or r=15
-25 drill/25 build

Main Set-

• 2 x 150 swim @ 3:00 or r=60
  • 90% effort
• 1 x 200 swim @ 4:30 or r=60
  • ½ speed (recovery pace)
• 4 x 75 swim @ 1:45 or r=45
  • 90% effort
• 1 x 200 swim @ 4:30 or r=60
  • ½ speed (recovery pace)
• 6 x 50 swim @ 1:30 or r=45
  • 90% effort
• 1 x 200 swim @ 4:30 or r=60
  • ½ speed (recovery pace)

Cool-down-
10 x 25 swim @ 45 or r=15
-ascend pace

Total = 2500

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

July 9-13, 2012

Workouts for July 2-6, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 swim
4 x 50 [25 drill/25 swim] @ r=10
8 x 25 pull @ r=5

Main Set-
Increase speed as swims get shorter:

• 400 freestyle @ 6:30 or r=30
• 2 x 200 freestyle @ 3:20 or r=20
• 4 x 100 freestyle @ 1:45 or r=15
• 8 x 50 freestyle @ 55 or r=10

Drill Set-
20 x 25 @ 40 or r=15

• 25 drill/25 swim
• 2 x the following drills:
  • 10-beat free
  • 10-beat free with top scull
  • catch-up free
  • human stroke free (“long dog” free)
  • corkscrew (4 strokes free, 5 strokes back)

Cool-down-
100 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
400 swim
4 x 25 swim @ r=10
-build each 25

Pull Set-
400 pull:  breathe every 3rd stroke

IM Kick Set-
4 x 100 kick @ 2:30 or r=15

• #1:  50 fly/50 back
• #2:  50 back/50 breast
• #3:  50 breast/50 free
• #4:  100 IM

Pull Set-
400 pull:  breathe 3/4/5/choice by 100’s

IM Swim Set-
12 x 50 swim @ 1:10 or r=20
4 x through:

• 25 fly/25 back
• 25 back/25 breast
• 25 breast/25 free

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
300 swim
6 x 50 @ r=10
-25 drill/25 swim

Main Set-
3 x through:

• 200 pull @ 3:30 or r=30
  • moderate pace
• 4 x 50 swim @ 1:00 or r=20
  • at 400 race pace
• 4 x 25 swim @ 30 or r=10
  • at 400 race pace
• extra 30 seconds rest

Speed Set-
12 x 50 swim @ 1:10 or r=20
-fast in and out of turns!
-fast finish!

Cool-down-
300 swim

Total = 3000

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

Thursday:  Stroke

Warm-up-
500 swim

Speed Set-
10 x 25 @ 45 or r=15
-1st ½ length: underwater dolphin kick
-2nd ½ length: easy free

Pull Set-
250 pull:  breathe 3/4/5/4/3 by 50’s

Main Stroke Set-
30 x 25 swim @ 40 or r=15
-25 stroke/25 free

Pull Set-
250 pull:  breathe 3/5/3/5/3 by 50’s

Speed Set-
10 x 25 @ 50 or r=20
-1st ½ length: underwater dolphin kick
-2nd ½ length: easy free

Cool-down-
250 swim

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
-200 free
-stretch for 2 minutes
-200 swim [mix of strokes]
-stretch for 2 minutes
-200 kick
-stretch for 2 minutes

Warm-up Set-
8 x 25 @ 40 or r=10
-25 drill/25 swim

Main Set-

• 3 x 150 free @ 3:00 or r=45
  • push pace on last 50
  • push pace on middle 50
  • push pace on first 50
• 6 x 50 stroke @ 1:15 or r=20
  • descend times 1-3, 4-6
• 3 x 150 free @ 3:00 or r=45
  • push pace on first 50
  • push pace on middle 50
  • push pace on last 50

Speed Set-
12 x 25 swim @ 45 or r=20
-25 easy/25 fast

Cool-down-
200 swim

Total = 2500

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

July 2-6, 2012

Workouts for June 25-29, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
100 kick
200 [25 drill/25 swim]

Main Set-

• 600 pull @ 9:40 or r=40
• 4 x 150 swim @ 2:40 or r=20
• 400 pull @ 6:30 or r=30
• 4 x 100 swim @ 1:45 or r=15
• 200 pull @ 3:20 or r=20
• 4 x 50 swim @ 55 or r=10

Cool-down-
100 choice

Total = 3000

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

Tuesday:  Stroke

Warm-up-
300 swim

Pull Set-

• 100 pull @ 1:40 or r=10
• 200 pull @ 3:20 or r=20
• 300 pull @ 5:00 or r=30
• 200 pull @ 3:20 or r=20
• 100 pull @ 1:40 or r=10

Main Set-

• 4 x 25 stroke drill @ 45 or r=15
• 1 x 50 swim [25 stroke/25 free] @ 60 or r=10
• 4 x 25 stroke drill @ 45 or r=15
• 1 x 100 swim [50 stroke/50 free] @ 2:00 or r=20
• 4 x 25 stroke drill @ 45 or r=15
• 1 x 150 swim [75 stroke/75 free] @ 3:00 or r=30
• 4 x 25 stroke drill @ 45 or r=15
• 1 x 200 swim [100 stroke/100 free] @ 4:00 or r=40

Speed Set-
8 x 25 swim @ 45
-from mid-pool

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
500 choice

Warm-up Set-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim

Main Set-
20 x 75 swim @ 1:30 or r=20-30

• 1-4 @ EN-1 pace
• 5-8 @ EN-2 pace
• 9-12 @ EN-3 pace
• 13-16 @ EN-2 pace
• 17-20 @ EN-1 pace

Speed Set-
20 x 25 swim @ 45 or r=15

• 2 x 25:  ½ length underwater dolphin kick/½ length easy swim
• 2 x 25:  DPS

Cool-down-
200 choice

Total = 3000

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

Thursday:  IM

Warm-up-
200 swim
200 kick
200 pull

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

Main Set-
4 x through:

• 4 x 25 swim @ 45 or r=15 [100 IM order]
• 100 IM @ 2:15 or r=30

Kick Set-

• 200 kick
• 8 x 25 kick @ 45 or r=10
  • 2 of each stroke

Cool-down-
300 swim or pull

Total = 2500

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

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
6 x 50 @ 1:00 or r=10
-25 drill/25 build

Speed Set A-
12 x 25 swim @ 45 or r=15
3 x through:

• 12.5 easy/12.5 fast
• 12.5 fast/12.5 easy
• 25 easy
• 25 fast

Speed Set B-
12 x 50 swim @ 1:10 or r=20
3 x through:

• 25 easy/25 fast
• 25 fast/25 easy
• 50 easy
• 50 fast

Recovery Set-
400 pull, 4 x 50 pull @ r=10

Cool-down-
100 swim

Total = 2500

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

June 25-29, 2012

Workouts for June 18-22, 2012

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 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

Speed Set-
16 x 25 swim @ 40 or r=15
-25 easy/25 fast!

Cool-down-
100 swim

Total = 3000

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

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

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
500 swim

Warm-up Set-
10 x 50 @ 1:05 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

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

Thursday:  Stroke

Warm-up-
300 swim

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

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

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

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

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

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint Freestyle/Speed

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

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

June 18-22, 2012