Workouts for March 4-8, 2013

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

Monday:  Distance Freestyle/Pace

Warm-up-
300 swim
8 x 25 [drill/swim] @ r=10

Main Set-

• 600 swim or pull @ 10:00 or r=60
  • moderate pace, remember time
• 400 swim @ 6:40 or r=40
  • moderate pace, remember time
• 200 swim or pull @ 3:20 or r=20
  • moderate pace, remember time
• 200 swim or pull @ 3:20 or r=20
  • faster than previous 200
• 400 swim @ 6:40 or r=40
  • faster than previous 400
• 600 swim or pull @ 10:00 or r=60
  • faster than previous 600

Cool-down-
100 choice

Total = 3000

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Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 50 @ 1:10 or r=15
-25 kick/25 drill
-2 each stroke

Main Set-
4 x through:

• 1 x 100 IM @ 2:20 or r=30
• 3 x 50 swim @ 1:00 or r=10
  • 25 fly/25 back
  • 25 back/25 breast
  • 25 breast/25 free
• 1 x 100 easy freestyle @ 3:00 or r=60

Cool-down-
100 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
8 x 25 @ r=5
-25 scull with free kick/25 swim

Main Set-

• 1 x 300 pull @ 5:00 or r=30
  • 3 x 100 swim @ 1:40 or r=10
• 1 x 200 pull @ 3:30 or r=30
  • 2 x 100 swim @ 1:35 or r=5
• 1 x 100 pull @ 1:45 or r=15
  • 2 x 50 swim @ 50 or r=5
• 1 x 300 pull @ 5:00 or r=30
  • 6 x 50 swim @ 55 or r=10
• 1 x 200 pull @ 3:30 or r=30
  • 4 x 50 swim @ 50 or r=5
• 1 x 100 pull @ 1:45 or r=15
  • 4 x 25 swim @ 25 or r=5

Cool-down-
100 choice

Total = 3100

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Thursday:  Stroke

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

Stroke Set A-
8 x 25 @ 45 or r=10
-25 stroke kick/25 stroke swim

Stroke Set B-
8 x 50 @ 1:10 or r=15
-25 stroke drill/25 stroke swim

Stroke Set C-
8 x 75 swim @ 1:40 or r=20
-50 stroke/25 easy free

Stroke Set D-
8 x 50 swim @ 1:05 or r=15
-25 stroke/25 free

Stroke Set E-
8 x 25 build @ 40 or r=10
-stroke

Cool-down-
100 choice

Total = 2500

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Friday:  Sprint-Based

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

Main Set-

• 25 swim [hard effort] @ 40 or r=15
  • 50 swim [negative split] @ 60 or r=15
    • 75 swim [push last 25] @ 1:30 or r=15
      • 100 swim [negative split] @ 2:00 or r=20
        • 150 swim [push last 50] @ 2:30 or r=15
          • 200 swim [easy effort] @ 4:00 or r=30
        • 150 swim [push last 50] @ 2:30 or r=15
      • 100 swim [negative split] @ 2:00 or r=20
    • 75 swim [push last 25] @ 1:30 or r=15
  • 50 swim [negative split] @ 60 or r=15
• 25 swim [hard effort] @ 40 or r=15

More Speed-
8 x 25 swim @ 40 or r=15
-25 easy/25 moderate-hard

Cool-down-
300 choice

Total = 2500

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March 4-8, 2013