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
+++++++++++++++++++++++++
Workouts off the beaten path 