WORKOUTS FOR JANUARY 16-20, 2012
***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE DOCUMENTS AT BOTTOM OF PAGE***
MONDAY: DISTANCE FREE/PACE
WARM-UP-
200 swim
4 x 50 [25 kick/25 swim] @ r=10
4 x 25 [25 scull/25 pull] @ r=5
MAIN SET-
“Davis Mile” Plus
Broken 2500 (subtract 1 minute to get time):
-30 lengths [750] @ r=15
-25 lengths [625] @ r=15
-20 lengths [500] @ r=15
-15 lengths [375] @ r=15
-10 lengths [250]
COOL-DOWN-
100 choice
TOTAL = 3100
+++++++++++++++++++++++++
TUESDAY: IM
WARM-UP-
400 swim
WARM-UP SET-
16 x 25 @ r=10
4 x through:
-25 top scull with flutter kick
-25 middle scull with flutter kick
-25 bottom scull with flutter kick
-25 swim [1 each stroke]
IM SET A-
Milt Nelms Axis Swim:
4 x through [continuous]:
-25 fly
-25 back
-25 breast
-25 back
-75 free
IM SET B-
8 x 50 @ 1:05 or r=10
-25 drill/25 swim
-2 each stroke
IM SET C-
16 x 25 swim @ 40 or r=15
-100 IM order
COOL-DOWN-
200 choice
TOTAL = 2500
+++++++++++++++++++++++++
WEDNESDAY: MIDDLE DISTANCE FREE/PACE
WARM-UP-
200 choice
WARM-UP SET-
2 x through:
100 pull @ 1:45 or r=15
2 x 50 @ 1:10 or r=15
-25 kick/25 drill
MAIN SET-
2 x through:
4 x 50 swim @ 55 or r=10
-@ 500 pace
1 x 200 swim @ 4:00 or r=45
-easy
2 x 100 swim @ 1:45 or r=15
-@ 500 pace + 5 seconds
1 x 200 swim @ 4:00 or r=45
-easy
1 x 200 swim @ 3:20 or r=20
-@ 500 pace + 10 seconds
1 x 200 swim @ 4:00 or r=45
-easy
TOTAL = 3000
+++++++++++++++++++++++++
THURSDAY: STROKE
WARM-UP-
200 swim
200 [25 10-beat free/25 free]
200 pull
FLY DRILL SET-
8 x 25 @ 40 or r=15
-25 4-beat fly/25 fly
SET A-
2 x 300 swim @ 5:15 or r=30
-100 free/100 stroke/100 free
BACK DRILL SET-
8 x 25 @ 40 or r=15
-25 10-beat back/25 back
SET B-
4 x 150 swim @ 2:50 or r=20
-50 free/50 stroke/50 free
BREAST DRILL SET-
8 x 25 @ 45 or r=15
-25 3-up, 3-down breast/25 breast
COOL-DOWN-
100 swim
TOTAL = 2500
+++++++++++++++++++++++++
FRIDAY: SPRINT FREE/SPEED
WARM-UP-
200 swim
200 kick
200 [25 scull/25 pull]
WARM-UP SET-
8 x 25 @ r=10
-25 drill/25 build
MAIN SET-
2 x through:
-4 x 100 swim @ 1:50 or r=20
-3 x 100 swim @ 1:40 or r=10
-2 x 100 swim @ 1:30 or r=5
-extra 60-120 seconds rest
COOL-DOWN-
200 choice
TOTAL = 2800
+++++++++++++++++++++++++
Workouts off the beaten path 
Thank you for spending your valuable time creating these workouts. As a High School swim coach I understand that hours spent putting these things together. I love using your workouts as it let me be coached instead of being the coach.
Again thank you!
Coach Ryan