Workouts for February 11-15, 2013

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

Monday:  Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-
3 x through:

• 4 x 100 pull @ 1:45 or r=15
  • hold steady, moderate pace
• 1 x 400 swim @ 6:30 or r=30
  • descend times 1-3

Cool-down-
8 x 25 [25 scull with kick/25 swim] @ r=10

Total = 3000

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Tuesday:  IM

Warm-up-
6 x 50 [25 swim/25 kick] @ r=10
6 x 50 [25 drill/25 swim] @ r=10
6 x 50 [25 scull/25 pull] @ r=10

Main Set-

• 25 fly @ 40 or r=10
• 50 [25 fly/25 back] @ 1:10 or r=15
• 75 [25 fly/25 back/25 breast] @ 1:40 or r=20
• 100 IM @ 2:20 or r=40
  • 25 back @ 40 or r=10
  • 50 [25 back/25 breast] @ 1:10 or r=15
  • 75 [25 back/25 breast/25 free] @ 1:40 or r=20
  • 100 IM @ 2:20 or r=40
    • 25 breast @ 40 or r=10
    • 50 [25 breast/25 free] @ 1:10 or r=15
    • 75 [25 breast/25 free/25 fly] @ 1:40 or r=20
    • 100 IM @ 2:20 or r=40
      • 25 free @ 40 or r=10
      • 50 [25 free/25 fly] @ 1:10 or r=15
      • 75 [25 free/25 fly/25 back] @ 1:40 or r=20
      • 100 IM @ 2:20 or r=40

Cool-down-

• 4 x 75 pull or swim @ 1:30 or r=15
• 4 x 50 pull or swim @ 1:00 or r=15
• 4 x 25 pull or swim @ 40 or r=10

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
16 x 50 @ 1:00 or r=10
4 x through:

• 25 r-arm free/25 free
• 25 l-arm free/25 free
• 25 10-beat free/25 free
• 25 catch-up free/25 free

Main Set-
Maintain stroke count and pace throughout set:

• 50 @ 50 or r=5
  • 100 @ 1:40 or r=10
    • 200 @ 3:20 or r=20
      • 300 @ 5:00 or r=30
    • 200 @ 3:20 or r=20
  • 100 @ 1:40 or r=10
• 50 @ 50 or r=5

Race Pace Set-
16 x 25 “streamline breakouts” @ 30 or r=5-10
-fast breakout
-3 strokes no breathing
-swim easy to wall

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
300 swim
200 pull

Warm-up Set-
8 x 25 kick @ 45 or r=10

Main Set-
15 x 100 swim @ 2:00 or r=20-30
3 x through:

• 100 free
• 75 free/25 stroke
• 50 free/50 stroke
• 25 free/75 stroke
• 100 stroke
• extra 30 seconds rest

Race Pace Set-
8 x 25 swim @ 45 or r=15
-25 easy/25 fast

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint-Based

Warm-up-
500 choice

Warm-up Set-
10 x 25 @ 45 or r=15
-25 drill/25 build

Main Set-

• 2 x 150 swim @ 3:00 or r=60
  • 90% effort
• 200 swim @ 5:00 or r=60
  • ½ speed (recovery pace)
• 4 x 75 swim @ 2:00 or r=60
  • 90% effort
• 200 swim @ 5:00 or r=60
  • ½ speed (recovery pace)
• 6 x 50 swim @ 1:40 or r=60
  • 90% effort
• 200 swim @ 5:00 or r=60
  • ½ speed (recovery pace)

Cool-down-
10 x 25 swim @ 45 or r=15
-ascend pace

Total = 2500

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

February 11-15, 2013