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

• 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

• 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

• IM Set B-
  • Milt Nelms Axis Swim
    • 6 x through:
      • 25 back
      • 25 fly
      • 25 back
      • 25 breast
      • 25 free
      • 25 free
      • 25 free

• IM Set C-
  • 12 x 25 @ 45 or r=15
    • 25 kick/25 drill/25 swim
    • 1 round each stroke, IM order

• 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

• 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!

• 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

• 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

• 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

• Cool-down
  • 200 swim

Total = 2500

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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

• 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

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April 29-May 3, 2013