Workouts for March 11-15, 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-
8 x 25 kick @ r=10
-build each 25 to fast feet

Main Set-
4 x through:

• 400 swim @ 6:30 or r=30
  • descend times 1-4

• 4 x 25 swim @ 30 or r=10
  • fast tempo

• extra 30 seconds rest

Cool-down-
200 choice

Total = 3000

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

Tuesday:  IM

Warm-up-
300 choice

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

Warm-up Set B-
12 x 25 @ 45 or r=10
-25 kick/25 drill/25 swim

IM Set A-
4 x through (continuous):

• 25 back
• 25 fly
• 25 back
• 25 breast
• 75 free

IM Set B-
4 x through:

• 1 x 50 swim @ 1:10 or r=15
  • 1st round: fly
  • 2nd round: back
  • 3rd round: breast
  • 4th round: free
• 1 x 100 IM @ 2:20 or r=30

Cool-down-
12 x 25 @ r=5
-1 x 25 scull with kick/2 x 25 swim

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

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

Main Set-
2 x through:

• 1 x 100 pull @ 1:45 or r=15
• 1 x 200 swim @ 3:30 or r=30
  • negative split
• 1 x 100 pull @ 1:45 or r=15
• 2 x 150 swim @ 2:30 or r=15
  • descend times 1-2
• 1 x 100 pull @ 1:45 or r=15
• 4 x 100 swim @ 1:45 or r=15
  • descend times 1-4

Cool-down-
100 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
400 swim

Pull Set-
4 x 100 pull @ 1:45 or r=15
-breathe 3/5 by 25’s

Kick Set-
4 x 75 kick @ 2:00 or r=20
-build speed within each 75

Stroke Set A-
4 x 50 stroke drill @ 1:10 or r=15

Stroke Set B-
4 x 150 stroke @ 3:20 or r=30
-descend times 1-4

Breath Control Set A-
4 x 25 swim @ 50 or r=20
-3, 2, 1, 0 breaths!

Breath Control Set B-
400 swim:  fast in and out of turns, easy between

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint-Based

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

Warm-up Set A-
8 x 50 @ 1:05 or r=10
-25 drill/25 swim

Warm-up Set B-
12 x 25 swim @ 40 or r=10
-build

Main Set-

• 4 x 25 swim @ 1:00 or r=45
  • 100 race pace
• 4 x 50 [25 drill/25 swim] @ 1:10 or r=20
  • moderate pace
• 1 x 300 swim or pull @ 5:30 or r=60
  • easy pace
• 4 x 50 swim @ 1:30 or r=45
  • 200 race pace
• 4 x 25 drill @ 45 or r=15
  • moderate pace
• 1 x 300 swim or pull
  • easy pace

Total = 2500

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

March 11-15, 2013