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

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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

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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

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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

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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

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February 20-24, 2012