WEDNESDAY/NOVEMBER 28, 2012

 FOCUS: MID-DISTANCE FREE

Warm Up (500)	200 swim 100 kick 200 pull
Pull Set (300)	4 x 75 pull @ 1:30 or r=:15 ·        breath 3/5/3 by 25’s
Main Set (3000)	2 or 3 x through: ·        4 x 150 @ 2:30 or r=:30 o   descend times 1-4 ·        4 x 50 @ :50 or r=:15 o   hold same pace as last 150 ·        4 x 25 @ :25 or r=:10 o   all fast! (you should be very winded after these) ·        1 x 100 @ 2:00 o   easy
Cool Down (200)	200 choice

                                                                                    TOTAL: 4000 Yards

 

MONDAY/NOVEMBER 26, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up (1300)	200 swim 200 kick 200 pull 4 x 150 swim (30 sec rest) -       build 1-4 to 90% 100 easy
Main Set (1900)	2 x 400 pull @ 80% (6:00 or 1 min rest) 4 x 200 swim @ 85% (3:10 or 20 sec rest) 200 easy 100 swim Max Effort
Cool Down (400)	4 x 100 easy

                                                                                    TOTAL: 3600 Yards

 

MONDAY/NOVEMBER 23, 2012

FOCUS: DISTANCE FREE/PACE

Main Set	60 x 100 swim @ 1:40 ·        10 swim ·        10 kick ·        10 pull ·        10 swim ·        10 kick ·        10 pull

                                                                                    TOTAL: 6000 Yards

 

WEDNESDAY/NOVEMBER 21, 2012

FOCUS: MID-DISTANCE FREE

Warm Up (800)	200 swim 200 kick 200 pull   4 x 50 skull @ r=:05 ·        25 skull/25 pull
Pace Set A (900)	12 x 75 swim @ 1:20 or r=:20 ·        descend times 1-4, 5-8, 9-12
Pull Set (600)	4 x 150 pull @ 2:15 or r=:20 ·        negative split
Pace Set B (600)	12 x 50 swim @ :50 or r=:15 ·        build to 90%
Cool Down (200)	200 choice

                                                                                    TOTAL: 3100 Yards

 

MONDAY/NOVEMBER 19, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up	400 swim ·        150 free/50 back 3 x 100 pull ·        Breath every 3rd stroke the 1st 50, every 5th stroke the 2nd 50
Drill Set	10 x 50 free drill (25 drill/25 swim) ·        2 - Kick on back (arms by sides) ·        2 - Kick on back (slight rotation) ·        2 - Kick on back (arm extended) ·        2 - Kick on side (arms by side) ·        2 - Kick on side (arm extended)
Main Set	2 x through ·        300 free (moderate pace) ·        8 x 100 free @ 80% o   First 4 with 10 sec rest o   Second 4 with 5 sec rest ·        100 easy ·        4 x 25 fly (20 sec rest)
Cool Down	2 x 100 easy

                                                                                    TOTAL: 4000 Yards

 

FRIDAY/NOVEMBER 16, 2012

FOCUS: IM

Warm Up	200 Swim 200 Kick 200 Pull
Drill Set	10 x 25 Freestyle Drill (5 sec rest) ·        2 x 25 Kicking on back (arms at side) ·        2 x 25 Kicking on back (slight rotation) ·        2 x 25 Kicking on back (arm extended) ·        2 x 25 Kicking on side (arms at side) ·        2 x 25 Kicking on side (arm extended)
Main Set	4 x through: ·        2 x 100 IM (30 sec rest) ·        3 x 50 swim (10 sec rest) o   25 fly/25 back o   25 back/25 breast o   25 breast/25 free ·        2 x 25 easy free (10 sec rest) ·        1:00 rest between sets
Kick Set	250 Kick ·        ODD – Dolphin ·        EVEN - Free
Cool Down	100 easy swim

                                                                        TOTAL: 2800 Yards