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