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

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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

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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