Workouts for April 2-6, 2012

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
4 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-
@ 20-40 seconds rest between swims:

• 100

• 200

• 400

• 800

• 400

• 200

• 100

Cool-down-
100 choice

Total = 3100

+++++++++++++++++++++++++

Tuesday:  Individual Medley

Warm-up-
400 swim
4 x 50 kick @ r=10
-1 each stroke

Main Set-
8 x 25 fly @ 45 or r=15
-25 drill/25 swim

4 x 100 @ 2:15 or r=30
-25 fly/75 free

8 x 25 back @ 45 or r=15
-25 drill/25 swim

4 x 100 @ 2:15 or r=30
-25 fly/25 back/50 free

8 x 25 breast @ 45 or r=15
-25 drill/25 swim

4 x 100 IM @ 2:15 or r=30

Cool-down-
100 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Middle Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Sets-
8 x 25 kick @ 45 or r=10
-fast feet on odd 25’s

8 x 25 swim @ 30 or r=10
-DPS

Main Set-
3 x through:

2 x 100 pull @ 1:45 or r=15
-breathe 3/5/3/5 by 25’s

4 x 50 swim @ 55 or r=10
-negative split

200 swim @ 3:30 or r=30
-build speed

Cool-down-
8 x 25 @ r=5
-25 scull with kick/25 swim

Total = 3000

+++++++++++++++++++++++++

Thursday:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Kick Set-
6 x 50 kick @ 1:30 or r=10
-25 fly or breast/25 back or free

Main Set-
2 x through [choose 1 stroke each round]:

100 @ 2:15 or r=20
-25 drill/25 swim

75 @ 1:45 or r=20
-25 scull w/ free kick/25 swim

50 swim @ 1:30 or r=15
-build

25 swim @ 45 or r=10
-long & strong

Pull Set-
500 pull:  breathe 3/5/3/5/3 by 100’s

Speed Set-
12 x 25 swim @ 30 or r=10
-with fins using fast feet

Cool-down-
6 x 50 swim @ 1:00 or r=15
-ascend times 1-6

Total = 2500

+++++++++++++++++++++++++

Friday:  Sprint Freestyle/Speed

Warm-up-
200 swim
2 x 50 swim @ r=10
200 kick
2 x 50 kick @ r=10

Warm-up Set-
4 x 75 @ 1:40 or r=20
-25 drill/25 DPS/25 build

Main Set-
12 x 50 swim @ 1:00 or r=15
-every 3rd 50 fast!

100 easy

8 x 50 swim @ 1:15 or r=30
-every 2nd 50 fast!

100 easy

4 x 50 swim @ 1:30 or r=45
-all 50’s fast!

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

April 2 to 6, 2012

WORKOUTS FOR MARCH 26-30, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE PDF AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
200 swim, 2 x 50 swim @ r=10 seconds
200 kick, 2 x 50 kick @ r=10 seconds
200 pull, 2 x 50 pull @ r=10

WARM-UP SET-
12 x 25 @ r=5
-25 scull/25 pull

MAIN SET-

• 25 swim @ 30 or r=5

• 50 swim @ 60 or r=10

• 75 swim @ 1:30 or r=15

• 100 swim @ 1:50 or r=20

• 200 swim @ 3:30 or r=30

• 300 swim @ 5:00 or r=30

• 200 swim @ 3:30 or r=30

• 100 swim @ 1:50 or r=20

• 75 swim @ 1:30 or r=15

• 50 swim @ 60 or r=10

• 25 swim @ 30 or r=5

KICK SET-
200 kick:  every 2nd length fast
8 x 25 kick @ 40 or r=10
-25 easy/25 fast

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  STROKE

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 50 pull @ 1:10 or r=10
-25 breast/25 free

MAIN SET-
1 x 100 kick @ 2:30 or r=15
-stroke
2 x 100 @ 2:10 or r=20
-25 stroke drill/25 stroke swim
3 x 100 swim @ 2:00 or r=15
-50 stroke/50 free
2 x 100 @ 2:10 or r=20
-25 stroke drill/25 stroke swim
1 x 100 kick @ 2:30 or r=15
-stroke

FLY SET-
20 x 25 swim @ 40 or r=10
4 x thru:
-3 strokes fly, easy free
-4 strokes fly, easy free
-5 strokes fly, easy free
-all fly
-all free

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
400 swim

PULL SET A-
4 x 100 pull @ 1:45 or r=15
-negative split

KICK SET-
400 kick:  every 3rd length fast!

PACE SET A-
8 x 50 swim @ 1:00 or r=15
-negative split, no breathing into finish

PACE SET B-
16 x 25 swim @ 30 or r=10
-25 easy/25 fast

PULL SET B-
400 pull:  breathe 3/5/7/3 by 100’s

PACE SET C-
8 x 50 swim @ 1:00 or r=15
-descend times 1-4, 5-8

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  IM

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 50 @ 1:10 or r=15
-25 drill/25 swim
-2 each stroke

MAIN SET-
1 x 200 IM @ 4:15 or r=45
-steady pace

2 x 100 IM @ 2:15 or r=30
-descend times 1-2

1 x 200 free @ 4:00 or r=45
-steady pace

2 x 100 free @ 1:45 or r=15
-descend times 1-2

Extra 60 seconds rest

1 x 200 IM @ 4:15 or r=45
-faster than previous 200 IM

1 x 200 free @ 4:00 or r=45
-faster than previous 200 free

1 x 100 IM @ 2:15 or r=30
-faster than 2nd 100 IM

1 x 100 free @ 1:45 or r=15
-faster than 2nd 100 free

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
300 swim
200 kick
100 pull

WARM-UP SET-
8 x 50 @ 1:10 or r=20
1-4:  25 kick/25 swim
5-8:  25 drill/25 swim

MAIN SET-
6 x 200 swim @ 4:30 or r=60
Descend times 1-3, 4-6:

#1:  straight 200
#2:  r=15 @ 100 [subtract 15 sec’s to get time]
#3:  r=10 @ each 50 [subtract 30 sec’s to get time]

COOL-DOWN-
300 choice

TOTAL = 2500

+++++++++++++++++++++++++

March 26-30, 2012

WORKOUTS FOR MARCH 19-23, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE PDF AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
10 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

MAIN SET-
1000 swim:
-25 easy/25 fast
-50 easy/50 fast
-75 easy/75 fast
-100 easy/100 fast
-100 easy/100 fast
-75 easy/75 fast
-50 easy/50 fast
-25 easy/25 fast

DRILL SET-
5 x 100 @ 2:00 or r=15
#1/2:  25 single-arm free/25 swim
#3/4:  25 10-beat free/25 swim
#5:  25 catch-up free/25 swim

SPEED SET-
10 x 25 swim @ 30 or r=10
-25 easy/25 fast

COOL-DOWN-
150 choice

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  IM

WARM-UP-
400 choice

PULL SET-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

WARM-UP SET-
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
[IM order]
-1 x 100 IM @ 2:15 or r=30

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
400 choice

WARM-UP SET-
16 x 25 @ r=10
-25 scull/25 pull

MAIN SET-
2 x through:
-1 x 200 swim, moderate pace @ 3:30 or r=30
-2 x 100 swim, faster pace @ 1:45 or r=15
-4 x 50 swim, moderate pace @ 1:00 or r=15
-8 x 25 swim, faster pace @ 30 or r=10
-extra 60 seconds between rounds

KICK SET-
2 x 50 kick @ 1:35 or r=20
2 x 50 kick @ 1:30 or r=15
2 x 50 kick @ 1:25 or r=10
2 x 50 kick @ 1:20 or r=5

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  STROKE

WARM-UP-
300 swim
200 kick

WARM-UP SET-
10 x 25 @ r=5
-25 scull/25 glide stroke

STROKE SET A-
10 x 50 @ 1:10 or r=15
Alternate:
-25 stroke drill/25 free
-25 free/25 stroke drill

STROKE SET B-
10 x 75 @ 1:50 or r=20
-25 stroke drill/25 stroke swim/25 free

KICK SET-
10 x 25 kick @ 45 or r=10
-choice of kick
-25 easy/25 fast

COOL-DOWN-
250 easy swim

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
4 x 75 [25 drill/50 swim] @ r=10
6 x 50 [25 kick/25 swim] @ r=10

WARM-UP SET-
12 x 25 @ r=5
-25 scull with flutter kick/25 build

MAIN SET-
3 x through:
-2 x 75 swim @ 1:40 or r=30
[50 DPS/25 build]
-2 x 50 swim @ 1:10 or r=20
[negative split]
-2 x 25 swim @ 30 or r=10
[fast]
-1 x 100 swim @ 3:00 or r=60
[easy]

COOL-DOWN-
400 choice

TOTAL = 2500

+++++++++++++++++++++++++

March 19-23, 2012

Workouts for March 12-16, 2012

***If you prefer a formatted version of these workouts see attached PDF at bottom of post***

Monday:  Distance Free/Pace

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 25 scull with free kick @ r=5

MAIN SET-
1 x 400 swim or pull @ 6:30 or r=30
16 x 25 swim @ 30 or r=5
2 x 200 swim or pull @ 3:15 or r=15
8 x 50 swim @ 1:00 or r=15
4 x 100 swim or pull @ 1:40 or r=10

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

Tuesday:  Stroke

WARM-UP-
200 swim
200 kick
200 pull

PULL SET-
4 x 150 pull @ 2:40 or r=20
-breathe 3/5/3 by 50’s

KICK SET-
4 x 100 kick @ 2:30 or r=20
-25 stroke/25 free

DRILL SET-
4 x 75 @ 1:40 or r=20
-25 stroke drill/25 stroke/25 free

STROKE SET A-
4 x 50 swim @ 1:05 or r=15
-25 stroke/25 free

STROKE SET B-
12 x 25 swim @ 45 or r=15
-stroke

COOL-DOWN-
100  choice

TOTAL = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Free/Pace

WARM-UP-
600 choice

WARM-UP SET-
8 x 25 drill @ 40 or r=10
-25 10-beat free/25 catch-up free

MAIN SET-
1 x 400 swim or pull @ 7:00 or r=60
-moderate effort
4 x 100 swim @ 1:50 or r=20
-moderate-hard effort
1 x 300 swim or pull @ 5:15 or r=45
-moderate effort
3 x 100 swim @ 1:50 or r=20
-moderate-hard effort
1 x 200 swim or pull @ 3:30 or r=30
-moderate effort
2 x 100 swim @ 1:50 or r=20
-moderate-hard effort
1 x 100 swim or pull @ 1:45 or r=15
-moderate effort
1 x 100 swim @ 1:50 or r=20
-moderate-hard effort

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

Thursday:  IM

WARM-UP-
400 swim

WARM-UP SET-
3 x through:
-4 x 50 [25 drill/25 build] @ 1:05 or r=15
[reverse IM order]
-1 x 100 free @ 2:00 or r=30
[1st 1/3 of each length underwater]

MAIN SET-
4 x through:
-3 x 75 swim @ 1:40 or r=20
[50 fly/25 back]
[50 back/25 breast]
[50 breast/25 free]
-1 x 25 easy @ 1:00 or r=30

COOL-DOWN-
200 choice

TOTAL = 2500

+++++++++++++++++++++++++

Friday:  Sprint Free/Speed

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 75 @ 1:40 or r=15
-25 kick/25 drill/25 swim

STROKE COUNT SET-
12 x 25 swim @ 45 or r=15
#1:  relaxed pace, count strokes
#2:  faster pace, aim for same stroke count
#3:  fastest pace, aim for same stroke count

RECOVERY-
100 choice

MAIN SET-
4 x 25 swim [max. effort] @ r=20
1 x 200 swim [easy]
4 x 25 swim [max. effort] @ r=20
1 x 200 swim [easy]
4 x 25 swim [max. effort] @ r=20

COOL-DOWN-
200 choice

TOTAL = 2500

+++++++++++++++++++++++++

March 12-16, 2012

WORKOUTS FOR MARCH 5-9, 2012

***IF YOU PREFER A FORMATTED VERSION OF THESE WORKOUTS, SEE ATTACHED DOCUMENTS AT BOTTOM OF PAGE***

MONDAY:  DISTANCE FREE/PACE

WARM-UP-
600 choice

MAIN SET-
400 pull @ 6:30 or r=30

4 x 25 swim @ 40 or r=15
-faster-than-normal tempo

2 x 200 pull @ 3:20 or r=20

4 x 25 swim @ 40 or r=15
-faster-than-normal tempo

4 x 100 pull @ 1:45 or r=15

4 x 25 swim @ 40 or r=15
-faster-than-normal tempo

8 x 50 pull @ 55 or r=10

4 x 25 swim @ 40 or r=15
-faster-than-normal tempo

SPEED SET-
8 x 25 swim @ 30 or r=10
-25 easy/25 fast

COOL-DOWN-
200 swim

TOTAL = 3000

+++++++++++++++++++++++++

TUESDAY:  IM

WARM-UP-
200 swim
200 kick
200 pull

WARM-UP SET-
8 x 25 [25 scull/25 pull] @ r=5

IM SET A-
3 x through:
-25 fly @ 40 or r=10
-25 fly/25 back @ 1:10 or r=15
-25 fly/25 back/25 breast @ 1:40 or r=20
-100 IM @ 2:20 or r=30

RECOVERY-
100 choice

IM SET B-
3 x through:
-25 free @ 40 or r=10
-25 breast/25 free @ 1:10 or r=15
-25 back/25 breast/25 free @ 1:40 or r=20
-100 IM @ 2:20 or r=30

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

WEDNESDAY:  MIDDLE DISTANCE FREE/PACE

WARM-UP-
400 swim

WARM-UP SET-
4 x through:
-25 kick @ 45 or r=10
-50 swim @ 1:00 or r=10

MAIN SET-
@ 20 seconds rest between swims:

25
50
75
100
125
150
175
200
300
200
175
150
125
100
75
50
25

COOL-DOWN-
200 choice

TOTAL = 3000

+++++++++++++++++++++++++

THURSDAY:  STROKE

WARM-UP-
200 swim
200 choice

MAIN SET-
4 x 200 swim @ 4:15 or r=40
-50 stroke/50 free/50 stroke/50 free

4 x 150 swim @ 3:05 or r=20
-50 free/50 stroke/50 free

4 x 100 swim @ 2:05 or r=20
-50 stroke/50 free

4 x 50 swim @ 1:00 or r=10
-25 stroke/25 free

COOL-DOWN-
100 choice

TOTAL = 2500

+++++++++++++++++++++++++

FRIDAY:  SPRINT FREE/SPEED

WARM-UP-
400 swim

MAIN SET-
4 x 100 kick @ 2:40 or r=20
-descend times 1-4

8 x 25 kick @ 50 or r=20
-full speed

4 x 100 pull @ 1:50 or r=20
-descend times 1-4

8 x 25 pull @ 45 or r=20
-full speed

4 x 100 swim @ 1:50 or r=20
-descend times 1-4

8 x 25 swim @ 45 or r=20
-full speed

COOL-DOWN-
300 choice

TOTAL = 2500

+++++++++++++++++++++++++

March 5-9, 2012