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