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