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