JANUARY 2-6, 2012
MONDAY: DISTANCE FREE/PACE
WARM-UP-
200 swim
200 pull
200 kick
MAIN SET-
2nd swim faster than 1st in each set:
2 x 400 @ 7:00 or r=40
2 x 300 @ 5:15 or r=30
2 x 200 @ 3:30 or r=20
2 x 100 @ 1:45 or r=15
SCULL SET-
12 x 25 @ r=5
-25 scull/25 glide stroke/25 pull
COOL-DOWN-
100 swim
TOTAL = 3000
+++++++++++++++++++++++++
TUESDAY: STROKE AND/OR IM
WARM-UP-
300 swim
MAIN SET-
4 x through (1 round each stroke, IM order):
2 x 25 kick @ 45 or r=15
2 x 50 [25 drill/25 swim] @ 1:15 or r=15
2 x 100 swim @ 2:15 or r=30
-round 1: 25 fly/25 free/25 fly/25 free
-round 2: 25 back/25 free/25 back/25 free
-round 3: 25 breast/25 fr/25 breast/25 free
-round 4: 100 IM
2 x 100 pull @ 1:45 or r=15
-freestyle breathing 3/5 by 25’s
extra 30 seconds rest between rounds
COOL-DOWN-
100 swim
TOTAL = 2600
+++++++++++++++++++++++++
WEDNESDAY: MIDDLE DISTANCE FREE/PACE
WARM-UP-
300 swim
WARM-UP SET-
8 x 25 scull with freestyle kick @ r=5
MAIN SET-
Swim as one continuous set:
1 x 300 pull @ 5:15 or r=45
2 x 150 swim @ 2:45 or r=20
4 x 75 kick @ 2:00 or r=30
6 x 50 swim @ 1:00 or r=15
4 x 75 kick @ 2:00 or r=30
2 x 150 swim @ 2:45 or r=20
1 x 300 pull @ 5:15 or r=45
DRILL SET-
8 x 25 choice of drills @ 45 or r=15
COOL-DOWN-
200 easy swim
TOTAL = 3000
+++++++++++++++++++++++++
THURSDAY: STROKE AND/OR IM
WARM-UP-
200 swim
200 kick
200 pull
SET A-
12 x 50 @ 1:10 or r=20
-swim in sets of 3, descend times 1-3
-choose one or two strokes
RECOVERY-
200 swim
SET B-
8 x 50 @ 1:05 or r=15
-swim in sets of 4, descend times 1-4
-choose one or two strokes
RECOVERY-
200 swim
SET C-
4 x 50 @ 1:00 or r=10
-negative split
-choose one or two strokes
RECOVERY-
200 swim
SET D-
4 x 25 @ 30 or r=5
-choose one stroke
COOL-DOWN-
200 swim
TOTAL = 2700
+++++++++++++++++++++++++
FRIDAY: SPRINT FREE/SPEED
WARM-UP-
400 choice
WARM-UP SET-
8 x 25 build @ r=10
SPEED SET A-
8 x 100 swim @ 1:50 or r=20
#1/#5: push 4th 25
#2/#6: push 3rd 25
#3/#7: push 2nd 25
#4/#8: push 1st 25
RECOVERY-
200 pull: breathe every 3rd stroke
SPEED SET B-
4 x 100 swim @ 2:00 or r=30
-push 2nd 50
-push middle 50
-push 1st 50
-push 1st and 4th 25’s
RECOVERY-
200 pull: breathe every 3rd stroke
SPEED SET C-
4 x 50 swim @ 1:00 or r=15
-push 4th 12.5
-push 3rd 12.5
-push 2nd 12.5
-push 1st 12.5
COOL-DOWN-
100 choice
TOTAL = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 