WORKOUTS FOR FEBRUARY 27 – MARCH 2, 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

WARM-UP SET-
8 x 25 kick @ r=10
-build each 25 to fast feet

MAIN SET-
4 x through:

400 swim @ 6:30 or r=30
-descend times 1-4

4 x 25 swim @ 30 or r=10
-fast tempo

extra 30 seconds rest

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  STROKE

WARM-UP-
400 swim

PULL SET-
4 x 100 pull @ 1:45 or r=15
-breathe 3/5 by 25’s

KICK SET-
4 x 75 kick @ 2:00 or r=20
-build speed within each 75

DRILL SET-
4 x 50 stroke drill @ 1:10 or r=15

MAIN SET-
4 x 150 stroke @ 3:20 or r=30
-descend times 1-4

BREATH CONTROL SET-
4 x 25 swim @ 50 or r=20
-3, 2, 1, 0 breaths!

TURN SET-
400 swim:  fast in and out of turns, easy between

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
300 swim
4 x 50 [25 scull with free kick/25 swim] @ r=10

MAIN SET-
2 x through:

100 pull @ 1:45 or r=15
200 swim @ 3:30 or r=30
100 pull @ 1:45 or r=15
300 swim @ 5:15 or r=45
100 pull @ 1:45 or r=15
400 swim @ 7:00 or r=60

COOL-DOWN-
100 choice

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  IM

WARM-UP-
300 choice

WARM-UP SET A-
6 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

WARM-UP SET B-
12 x 25 @ 45 or r=10
-25 kick/25 drill/25 swim

IM SET A-
4 x through:
-25 back
-25 fly
-25 back
-25 breast
-75 free

IM SET B-
4 x through:
-1 x 50 swim @ 1:10 or r=15
1st round: fly
2nd round: back
3rd round: breast
4th round: free
-1 x 100 IM @ 2:20 or r=30

COOL-DOWN-
12 x 25 @ r=5
-1 x 25 scull with kick/2 x 25 swim

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
200 swim
stretch for 2 minutes
200 swim [mix of strokes]
stretch for 2 minutes
200 kick [mix of strokes]
stretch for 2 minutes

WARM-UP SET A-
8 x 50 @ 1:05 or r=10
-25 drill/25 swim

WARM-UP SET B-
12 x 25 swim @ 40 or r=10
-build

MAIN SET-
4 x 25 swim @ 1:00
-fast pace

4 x 50 [25 drill/25 swim] @ 1:10 or r=20
-moderate pace

300 swim or pull
-easy pace

4 x 50 swim @ 1:30
-fast pace

4 x 25 drill @ 45 or r=15
-moderate pace

300 swim or pull
-easy pace

TOTAL = 2500

+++++++++++++++++++++++++

February 27 to March 2, 2012

WORKOUTS FOR FEBRUARY 20-24, 2012

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

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
300 swim
8 x 25 [drill/swim] @ r=10

MAIN SET-
600 swim or pull @ 10:00 or r=60
-moderate pace, remember time

400 swim @ 6:40 or r=40
-moderate pace, remember time

200 swim or pull @ 3:20 or r=20
-moderate pace, remember time

200 swim or pull @ 3:20 or r=20
-faster than previous 200

400 swim @ 6:40 or r=40
-faster than previous 400

600 swim or pull @ 10:00 or r=60
-faster than previous 600

COOL-DOWN-
100 choice

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  IM

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 50 @ 1:10 or r=15
-25 kick/25 drill
-2 each stroke

MAIN SET-
4 x through:

100 IM @ 2:20 or r=30

3 x 50 swim @ 1:00 or r=10
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

1 x 100 easy freestyle @ 3:00 or r=60

COOL-DOWN-
100 swim

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
400 choice

WARM-UP SET-
8 x 25 @ r=5
-25 scull with free kick/25 swim

MAIN SET-
300 pull @ 5:00 or r=30
3 x 100 swim @ 1:40 or r=10

200 pull @ 3:30 or r=30
2 x 100 swim @ 1:35 or r=5

100 pull @ 1:45 or r=15
2 x 50 swim @ 50 or r=5

300 pull @ 5:00 or r=30
6 x 50 swim @ 55 or r=10

200 pull @ 3:30 or r=30
4 x 50 swim @ 50 or r=5

100 pull @ 1:45 or r=15
4 x 25 swim @ 25 or r=5

COOL-DOWN-
100 choice

TOTAL = 3100

+++++++++++++++++++++++++

THURSDAY:  STROKE

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

STROKE SET A-
8 x 25 @ 45 or r=10
-25 stroke kick/25 stroke swim

STROKE SET B-
8 x 50 @ 1:10 or r=15
-25 stroke drill/25 stroke swim

STROKE SET C-
8 x 75 swim @ 1:40 or r=20
-50 stroke/25 easy free

STROKE SET D-
8 x 50 swim @ 1:05 or r=15
-25 stroke/25 free

STROKE SET E-
8 x 25 build @ 40 or r=10
-stroke

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
200 swim
200 kick
200 pull

PULL SET-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

MAIN SET-
25 swim [hard effort] @ 40 or r=15
50 swim [negative split] @ 60 or r=15
75 swim [push last 25] @ 1:30 or r=15
100 swim [negative split] @ 2:00 or r=20
150 swim [push last 50] @ 2:30 or r=15
200 swim [easy effort] @ 4:00 or r=30
150 swim [push last 50] @ 2:30 or r=15
100 swim [negative split] @ 2:00 or r=20
75 swim [push last 25] @ 1:30 or r=15
50 swim [negative split] @ 60 or r=15
25 swim [hard effort] @ 40 or r=15

SPEED SET-
8 x 25 swim @ 40 or r=15
-25 easy/25 moderate-hard

COOL-DOWN-
300 choice

TOTAL = 2500

+++++++++++++++++++++++++
February 20-24, 2012

WORKOUTS FOR FEBRUARY 13-17, 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

WARM-UP SET-
6 x 50 @ 1:00 or r=10
-25 10-beat freestyle/25 freestyle

MAIN SET-
50 kick @ 1:30 or r=20
200 swim @ 3:30 or r=30
300 pull @ 5:00 or r=30
50 kick @ 1:30 or r=20
200 swim @ 3:30 or r=30
400 pull @ 6:30 or r=30
50 kick @ 1:30 or r=20
200 swim @ 3:30 or r=30
500 pull @ 8:00 or r=30

COOL-DOWN-
6 x 25 freestyle @ 40 or r=10
-25 DPS/25 easy

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY: STROKE

WARM-UP-
400 choice

WARM-UP SET-
2 x through:
-2 x 50 [25 kick/25 swim] @ 1:10 or r=15
-4 x 25 [25 drill/25 swim] @ 40 or r=10

MAIN SET-
12 x 50 stroke @ 1:10 or r=15
-80% effort
-choose 1, 2, or 3 strokes

200 easy swim @ 4:30 or r=60

8 x 50 stroke @ 1:15 or r=20
-85% effort
-choose 1 or 2 strokes

200 easy swim @ 4:30 or r=60

4 x 50 stroke @ 1:20 or r=25
-90% effort
-choose 1 stroke

200 easy swim

COOL-DOWN-
8 x 25 [25 scull with free kick/25 swim] @ r=5

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY: MIDDLE DISTANCE FREE/PACE

WARM-UP-
300 swim
200 kick
100 swim

WARM-UP SET-
2 x through:
-2 x 50 free @ 60 or r=10
-4 x 25 drill @ 45 or r=15

MAIN SET-
2 x through:

3 x 250 swim @ 4:00 or r=15
-push the pace on even 50’s
-e.g., 50 easy/50 fast/50 easy/50 fast/50 easy

1 x 150 swim or pull @ 3:00 or r=30
-easy pace

COOL-DOWN-
200 pull
-breathe 3/5/3/3 by 50’s

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY: IM

WARM-UP-
400 swim
200 kick
8 x 25 [25 scull with kick/25 swim] @ r=5

MAIN SET-
16 x 25 swim @ 45 or r=15
-100 IM order

extra 60 seconds rest

8 x 50 swim @ 1:10 or r=20
-200 IM order

extra 60 seconds rest

4 x 100 IM @ 2:20 or r=30

extra 60 seconds rest

2 x 200 IM @ 4:30 or r=45

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY: SPRINT FREE/SPEED

WARM-UP-
200 swim
stretch for 2 minutes
200 swim [mix of strokes]
stretch for 2 minutes
200 kick
stretch for 2 minutes

WARM-UP SET-
8 x 25 @ 40 or r=10
-25 drill/25 swim

MAIN SET-
3 x 150 freestyle @ 2:45 or r=30
-push pace on last 50
-push pace on middle 50
-push pace on first 50

6 x 50 stroke @ 1:10 or r=15
-descend times 1-3, 4-6

3 x 150 freestyle @ 2:45 or r=30
-push pace on first 50
-push pace on middle 50
-push pace on last 50

SPEED SET-
12 x 25 swim @ 45 or r=20
-25 easy/25 fast

COOL-DOWN-
200 swim

TOTAL = 2500

+++++++++++++++++++++++++

February 13 -17, 2012

WORKOUTS FOR FEBRUARY 6-10, 2012

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

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
300 swim
6 x 50 @ r=10
-25 scull with free kick/25 swim

MAIN SET-
2 x through:

200 pull @ 3:30 or r=30
-moderate pace

2 x 100 swim @ 1:45 or r=15
-build each to 800 race pace

4 x 50 swim @ 1:00 or r=15
-at 800 race pace

8 x 25 swim @ 30 or r=10
-at 400 race pace

extra 30 seconds rest

SPEED SET-
12 x 50 swim @ 1:10 or r=20
-fast in and out of turns!
-fast finish!

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  IM

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

MAIN SET-
12 x 75 @ 2:00 or r=30

-75 fly kick

-50 back kick/25 breast swim

-25 back kick/50 breast swim

-25 back swim/25 breast swim/25 free swim

IM SET B-
16 x 25 swim @ 45 or r=15
-100 IM order

COOL-DOWN-
200 choice

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
200 swim
200 kick
200 pull

MAIN SET-
3 x 100 pull @ 1:45 or r=15
-moderately-fast tempo

2 x 150 pull @ 2:30 or r=15
-moderate effort

1 x 300 pull @ 5:00 or r=30
-DPS

1 x 300 swim @ 5:00 or r=30
-DPS

2 x 150 swim @ 2:30 or r=15
-moderate effort

3 x 100 swim @ 1:45 or r=15
-moderately-fast tempo

SPEED SET-
16 x 25 swim @ 40 or r=15
-25 easy/25 fast

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  STROKE

WARM-UP-
500 choice

WARM-UP SET-
6 x 50 @ 1:05 or r=15
-25 drill/25 build

MAIN SET-
3 x through [choose one stroke per round]:

1 x 100 swim @ 2:15 or r=30

2 x 75 swim @ 1:15 or r=20

3 x 50 kick @ 1:30 or r=15

4 x 25 swim @ 45 or r=15

COOL-DOWN-
8 x 25 swim @ r=10
-ascend times 1-8

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
12 x 25 [25 scull/25 glide/25 pull] @ r=5 seconds

MAIN SPEED SET-
Tempo gets faster each set:

2 x 150 swim @ 3:00 or r=45
-moderate
-70% effort

4 x 75 swim @ 1:45 or r=30
-strong
-80% effort

12 x 25 swim @ 45 or r=20
-strong
-90% effort

KICK SET-
200 kick
4 x 50 kick @ 1:30 or r=15
-negative split

SPEED SET B-
12 x 25 swim @ 45 or r=15
-25 DPS/25 build/25 fast breakout

COOL-DOWN-
200 easy

TOTAL = 2700

+++++++++++++++++++++++++

February 6-10, 2012