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