WORKOUTS FOR JANUARY 30 – FEBRUARY 3, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE ATTACHED DOCUMENTS AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
400 choice

MAIN SET-
3 x through:

4 x 100 pull @ 1:45 or r=15
-hold steady, moderate pace
1 x 400 swim @ 6:30 or r=30
-descend times 1-3

COOL-DOWN-
8 x 25 [25 scull with kick/25 swim] @ r=10

TOTAL = 3000

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TUESDAY:  IM

WARM-UP-
6 x 50 [25 swim/25 kick] @ r=10
6 x 50 [25 drill/25 swim] @ r=10
6 x 50 [25 scull/25 pull] @ r=10

MAIN SET-
25 fly @ 40 or r=10
50 [25 fly/25 back] @ 1:10 or r=15
75 [25 fly/25 back/25 breast] @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 back @ 40 or r=10
50 [25 back/25 breast] @ 1:10 or r=15
75 [25 back/25 breast/25 free] @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 breast @ 40 or r=10
50 [25 breast/25 free] @ 1:10 or r=15
75 [25 breast/25 free/25 fly] @ 1:40 or r=20
100 IM @ 2:20 or r=40

25 free @ 40 or r=10
50 [25 free/25 fly] @ 1:10 or r=15
75 [25 free/25 fly/25 back] @ 1:40 or r=20
100 IM @ 2:20 or r=40

COOL-DOWN-
4 x 75 pull or swim @ 1:30 or r=15
4 x 50 pull or swim @ 1:00 or r=15
4 x 25 pull or swim @ 40 or r=10

TOTAL = 2500

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WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
16 x 25 “streamline breakouts” @ 30 or r=5-10
-fast breakout, 3 strokes no breathing, swim easy to wall

MAIN SET-
Maintain stroke count and pace throughout set:

50 @ 50 or r=5
100 @ 1:40 or r=10
200 @ 3:20 or r=20
300 @ 5:00 or r=30
200 @ 3:20 or r=20
100 @ 1:40 or r=10
50 @ 50 or r=5

DRILL SET-
16 x 50 @ 1:00 or r=10
4 x through:

-25 r-arm free/25 free
-25 l-arm free/25 free
-25 10-beat free/25 free
-25 catch-up free/25 free

COOL-DOWN-
200 choice

TOTAL = 3000

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THURSDAY:  STROKE

WARM-UP-
300 swim
200 pull

WARM-UP SET-
8 x 25 kick @ 45 or r=10

MAIN SET-
3 x through:

100 free @ 2:00 or r=30
75 free/25 stroke @ 2:00 or r=25
50 free/50 stroke @ 2:00 or r=20
25 free/75 stroke @ 2:00 or r=15
100 stroke @ 2:30 or r=30

SPEED SET-
8 x 25 swim @ 45 or r=15
-25 easy/25 fast

COOL-DOWN-
100 choice

TOTAL = 2500

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FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
500 choice

WARM-UP SET-
10 x 25 @ 45 or r=15
-25 drill/25 build

MAIN SET-
2 x 150 swim @ 3:00 or r=60
-90% effort

200 swim @ 5:00 or r=60
-½ speed (recovery pace)

4 x 75 swim @ 2:00 or r=60
-90% effort

200 swim @ 5:00 or r=60
-½ speed (recovery pace)

6 x 50 swim @ 1:45 or r=60
-90% effort

200 swim @ 5:00 or r=60
-½ speed (recovery pace)

COOL-DOWN-
10 x 25 swim @ 45 or r=15
-ascend pace

TOTAL = 2500

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1 30 2012_distance_free_pace

1 31 2012_IM

2 1 2012_mid_distance_free_pace

2 2 2012_stroke

2 3 2012_sprint_free_speed