Workouts for February 18-22, 2013

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim
6 x 50 @ r=10
-25 scull with free kick/25 swim

Main Set-
2 x through:

• 200 pull @ 3:30 or r=30
  • moderate pace
• 2 x 100 swim @ 1:45 or r=15
  • build each to 800 race pace
• 4 x 50 swim @ 1:00 or r=15
  • at 800 (or 1000) race pace
• 8 x 25 swim @ 30 or r=10
  • at 400 (or 500) race pace
• extra 30 seconds rest

Speed Set-
12 x 50 swim @ 1:10 or r=20
-fast in and out of turns!
-fast finish!

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

IM Set A-
12 x 75 @ 2:00 or r=30

• 75 fly kick
• 50 back kick/25 breast swim
• 25 back kick/50 breast swim
• 25 back swim/25 breast swim/25 free swim

IM Set B-
16 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Main Set-

• 3 x 100 pull @ 1:45 or r=15
  • faster-than-normal tempo
• 2 x 150 pull @ 2:30 or r=15
  • negative split each 150
• 1 x 300 pull (with paddles) @ 5:00 or r=30
  • 3 x [regular, DPS, DPS-1, DPS-2]
• 1 x 300 swim @ 5:00 or r=30
  • 3 x [regular, DPS, DPS-1, DPS-2]
• 2 x 150 swim (with paddles) @ 2:30 or r=15
  • negative split each 150
• 3 x 100 swim @ 1:45 or r=15
  • faster-than-normal tempo

Speed Set-
16 x 25 swim @ 40 or r=15
-25 easy/25 fast

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up
500 choice

Warm-up Set-
6 x 50 @ 1:05 or r=15
-25 drill/25 build

Main Set-
3 x through [choose one stroke per round]:

• 1 x 100 @ 2:15 or r=30
  • 25 drill/25 swim
• 2 x 75 swim @ 1:45 or r=20
  • 25 drill/50 swim
• 3 x 50 kick @ 1:30 or r=15
  • descend times 1-3
• 4 x 25 swim @ 45 or r=15
  • descend times 1-4

Cool-down-
8 x 25 swim @ r=10
-ascend times 1-8

Total = 2500

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

Friday:  Sprint-Based

Warm-up-
200 swim, 200 kick, 200 pull

Warm-up Set-
12 x 25 swim @ 45 or r=15
-25 DPS/25 build/25 fast breakout

Main Set-

• 4 x 50 swim @ 1:15 or r=30
  • 200 pace
• 1 x 25 swim @ 1:00 or r=40
  • sprint
• 3 x 50 swim @ 1:15 or r=30
  • 200 pace
• 2 x 25 swim @ 1:00 or r=40
  • sprint
• 2 x 50 swim @ 1:15 or r=30
  • 200 pace
• 3 x 25 swim @ 1:00 or r=40
  • sprint
• 1 x 50 swim @ 1:15 or r=30
  • 200 pace
• 4 x 25 swim @ 1:00 or r=40
  • sprint

Recovery Set-
12 x 25 [25 scull/25 glide/25 pull] @ r=5 seconds

Kick Set-
6 x 50 kick @ 1:30 or r=15
-negative split

Cool-down-
150 easy

Total = 2500

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

February 18-22, 2013