Workouts for February 25 – March 1, 2013

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

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
6 x 50 @ 1:00 or r=10
-25 10-beat freestyle/25 freestyle

Main Set-
Swim as one continuous set:

• 50 kick @ 1:30 or r=20
  • 200 swim @ 3:30 or r=30
    • 300 pull @ 5:00 or r=30
• 50 kick @ 1:30 or r=20
  • 200 swim @ 3:30 or r=30
    • 400 pull @ 6:30 or r=30
• 50 kick @ 1:30 or r=20
  • 200 swim @ 3:30 or r=30
    • 500 pull @ 8:00 or r=30

Cool-down-
6 x 25 freestyle @ 40 or r=10
-25 DPS/25 easy

Total = 3000

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Tuesday:  IM

Warm-up-
400 swim
200 kick
8 x 25 [25 scull with kick/25 swim] @ r=5

Main Set-

• 16 x 25 swim @ 45 or r=15
  • 100 IM order
• extra 60 seconds rest
• 8 x 50 swim @ 1:10 or r=20
  • 200 IM order
• extra 60 seconds rest
• 4 x 100 IM @ 2:20 or r=30
• extra 60 seconds rest
• 2 x 200 IM @ 4:30 or r=45

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
300 swim
200 kick
100 swim

Warm-up Set-
2 x through:

• 2 x 50 free @ 60 or r=10
• 4 x 25 drill @ 45 or r=15

Main Set-
2 x through:

• 3 x 250 swim @ 4:00 or r=15
  • push pace on even 50’s
  • e.g., 50 easy/50 fast/50 easy/50 fast/50 easy
• 1 x 150 swim or pull @ 3:00 or r=30
  • easy pace

Cool-down-
200 pull
-breathe 3/5/3/3 by 50’s

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 choice

Warm-up Set-
2 x through:

• 2 x 50 [25 kick/25 swim] @ 1:10 or r=15
• 4 x 25 [25 drill/25 swim] @ 40 or r=10

Main Set-

• 12 x 50 stroke @ 1:10 or r=15
  • 80% effort
  • choose 1, 2, or 3 strokes
• 100 easy swim @ 3:00 or r=60
• 8 x 50 stroke @ 1:15 or r=20
  • 85% effort
  • choose 1 or 2 strokes
• 100 easy swim @ 3:00 or r=60
• 4 x 50 stroke @ 1:20 or r=25
  • 90% effort
  • choose 1 stroke
• 100 easy swim

Cool-down-
8 x 25 [25 scull with free kick/25 swim] @ r=5

Total = 2500

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

Friday:  Sprint-Based

Warm-up-
-200 swim
-stretch for 2 minutes
-200 swim [mix of strokes]
-stretch for 2 minutes
-200 kick
-stretch for 2 minutes

Warm-up Set-
8 x 25 @ 40 or r=10
-25 drill/25 swim

Main Set-

• 3 x 150 freestyle @ 2:45 or r=30
  • push pace on last 50
  • push pace on middle 50
  • push pace on first 50
• 6 x 50 stroke @ 1:10 or r=15
  • descend times 1-3, 4-6
• 3 x 150 freestyle @ 2:45 or r=30
  • push pace on first 50
  • push pace on middle 50
  • push pace on last 50

Speed Set-
12 x 25 swim @ 45 or r=20
-25 easy/25 fast

Cool-down-
200 swim

Total = 2500

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

2-25 to 3-1, 2013