WORKOUTS FOR JANUARY 23-27, 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, 2 x 50 swim @ r=10
200 kick, 2 x 50 kick @ r=10
WARM-UP SET-
12 x 25 @ r=5
-25 scull/25 pull
MAIN SET-
100 @ 1:40 or r=10
200 @ 3:20 or r=20
300 @ 5:00 or r=30
400 @ 6:30 or r=30
300 @ 5:00 or r=30
200 @ 3:20 or r=20
100 @ 1:40 or r=10
KICK SET A-
200 kick
KICK SET B-
8 x 25 kick @ 45 or r=10
COOL-DOWN-
100 swim
TOTAL = 3000
+++++++++++++++++++++++++
TUESDAY: STROKE
WARM-UP-
600 choice
MAIN SET-
1 x 100 kick @ 2:30 or r=20
2 x 100 [25 drill/25 swim] @ 2:00 or r=20
3 x 100 swim @ 2:10 or r=20
-25 stroke/25 free
4 x 100 pull @ 1:45 or r=15
3 x 100 swim @ 2:10 or r=20
-50 stroke/50 free
2 x 100 [50 drill/50 swim] @ 2:00 or r=20
1 x 100 kick @ 2:30 or r=20
FLY SET-
20 x 25 swim @ 40 or r=15
4 x through:
-3 strokes fly, freestyle
-4 strokes fly, freestyle
-5 strokes fly, freestyle
-all fly
-all freestyle
COOL-DOWN-
100 swim
TOTAL = 2500
+++++++++++++++++++++++++
WEDNESDAY: MIDDLE DISTANCE FREE/PACE
WARM-UP-
400 choice
MAIN SET-
1 x 400 pull @ 7:00 or r=60
-breathe 3/5/3/5 by 100’s
4 x 50 kick @ 1:30 or r=15
-descend times 1-4
2 x 200 swim @ 3:30 or r=30
-push 3rd 50 in each 200
2 x 100 kick @ 3:00 or r=20
-push 3rd 25 of each 100
4 x 100 pull @ 1:45 or r=15
-descend times 1-4
1 x 200 kick @ 5:00 or r=30
-push 3rd 50
8 x 50 swim @ 55 or r=10
-negative split
SPEED SET-
8 x 25 from center of pool @ 45
-fast turns!
COOL-DOWN-
200 choice
TOTAL = 3000
+++++++++++++++++++++++++
THURSDAY: STROKE AND/OR IM
WARM-UP-
200 swim
200 kick
200 pull
MAIN SET-
300 pull @ 5:00 or r=30
-breathe 3/5/3 by 100’s
2 x 150 swim @ 3:10 or r=20
-50 back/50 breast/50 free
3 x 100 pull @ 2:15 or r=20
-25 breast/25 free/25 breast/25 free
6 x 50 kick @ 1:30 or r=15
-2 fly
-2 back
-2 breast
IM SET-
20 x 25 swim @ 40 or r=10
-100 IM order
COOL-DOWN-
200 choice
TOTAL = 2500
+++++++++++++++++++++++++
FRIDAY: SPRINT FREE/SPEED
WARM-UP-
300 swim
200 kick
100 pull
WARM-UP SET-
8 x 50 @ 1:10 or r=20
-1-4: 25 kick/25 swim
-5-8: 25 drill/25 swim
SPEED SET A-
3 x 200 swim @ 4:00 or r=60
#1: straight 200
#2: broken 15 seconds at 100 [subtract 15 seconds to get time]
#3: broken 10 seconds at each 50 [subtract 30 seconds to get time]
RECOVERY SET-
6 x 50 pull or swim @ r=10
SPEED SET B-
3 x 100 swim @ 2:30 or r=60
#1: straight 100
#2: broken 15 seconds at 50 [subtract 15 seconds to get time
#3: broken 10 seconds at each 25 [subtract 30 seconds to get time]
COOL-DOWN-
300 choice
TOTAL = 2500
+++++++++++++++++++++++++
Workouts off the beaten path 