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

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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

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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

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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

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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

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February 6-10, 2012