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

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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

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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

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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

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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

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February 13 -17, 2012