WORKOUTS FOR JANUARY 9-13, 2012
***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE ATTACHED DOCUMENTS AT BOTTOM OF PAGE***
MONDAY: DISTANCE FREE/PACE
WARM-UP-
200 swim
200 kick
200 pull
SCULL SET-
8 x 25 scull with free kick @ r=5
MAIN SET-
1 x 400 pull @ 6:30 or r=30
-steady pace, breathe 3/5/3/5 by 50’s
16 x 25 swim @ 30 or r=5
-steady pace
2 x 200 pull @ 3:15 or r=15
-steady pace, breathe 3/5/3/5 by 50’s
8 x 50 swim @ 1:00 or r=15
-descend times 1-4, 5-8
4 x 100 pull @ 1:40 or r=10
-descend times 1-4
COOL-DOWN-
200 choice
TOTAL = 3000
+++++++++++++++++++++++++
TUESDAY: STROKE AND/OR IM
WARM-UP-
400 choice
PULL SET-
8 x 50 pull @ 1:10 or r=10
-25 breast/25 free
MAIN SET-
1 x 300 swim @ 6:00 or r=30
-100 back/100 breast/100 free
2 x 150 swim @ 3:10 or r=30
-50 back/50 breast/50 free
3 x 100 swim @ 2:10 or r=20
-50 back/50 breast
6 x 50 swim @ 1:00 or r=10
-25 breast/25 free
DRILL SET-
12 x 25 @ 45 or r=15
-25 kick/25 drill/25 swim
-IM order
COOL-DOWN-
200 choice
TOTAL = 2500
+++++++++++++++++++++++++
WEDNESDAY: MIDDLE DISTANCE FREE/PACE
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
MAIN SET-
4 x 100 pull @ 1:45 or r=15
-moderate pace
2 x 50 swim @ 1:00 or r=15
-build within each 50
3 x 100 pull @ 1:45 or r=15
-moderate pace
4 x 50 swim @ 1:00 or r=15
-negative split each 50
2 x 100 pull @ 1:45 or r=15
-moderate pace
6 x 50 swim @ 1:00 or r=15
-descend times 1-3, 4-6
1 x 100 pull @ 1:45 or r=15
-moderate pace
8 x 50 swim @ 1:00 or r=15
-descend times 1-4, 5-8
COOL-DOWN-
100 choice
TOTAL = 3000
+++++++++++++++++++++++++
THURSDAY: STROKE AND/OR IM
WARM-UP-
300 swim
6 x 50 [25 kick/25 swim] @ r=10
IM SET A-
1 x 200 swim @ 4:00 or r=30
-IM
4 x 50 swim @ 1:15 or r=20
-25 fly/25 back
1 x 200 swim @ 4:00 or r=30
-IM
4 x 50 swim @ 1:15 or r=20
-25 back/25 breast
1 x 200 swim @ 4:00 or r=30
-IM
4 x 50 swim @ 1:15 or r=20
-25 breast/25 free
IM SET B-
24 x 25 swim @ 40 or r=10-15
3 x [25 free/25 fly/25 free/25 back/25 free/25 breast/25 free/25 free]
COOL-DOWN-
100 choice
TOTAL = 2500
+++++++++++++++++++++++++
FRIDAY: SPRINT FREE/SPEED
WARM-UP-
200 swim
200 kick
200 pull
WARM-UP SET-
4 x 75 @ r=15
-25 kick/25 drill/25 swim
MAIN SET A-
12 x 50 swim @ 1:05 or r=15
Each set is 3 x 50:
#1: relaxed pace, count # of strokes
#2: 200 race pace, maintain same # of strokes as #1
#3: max. speed, maintain same # of strokes as #1
RECOVERY SET-
400 pull: breathe 3/5/3/5 by 100’s
MAIN SET B-
12 x 25 swim @ 45 or r=15
Each set is 3 x 25:
#1: relaxed pace, count # of strokes
#2: 200 race pace, maintain same # of strokes as #1
#3: max. speed, maintain same # of strokes as #1
COOL-DOWN-
4 x [25 scull/25 glide stroke/25 pull]
TOTAL = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 