Workouts for March 18-22, 2013

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

Monday:  Distance Freestyle/Pace

Warm-up-
600 choice

Main Set-

• 400 pull (DPS) @ 6:30 or r=30
• 4 x 25 swim @ 40 or r=15
  • faster-than-normal tempo
• 2 x 200 pull (DPS) @ 3:20 or r=20
• 4 x 25 swim @ 40 or r=15
  • faster-than-normal tempo
• 4 x 100 pull (DPS) @ 1:45 or r=15
• 4 x 25 swim @ 40 or r=15
  • faster-than-normal tempo
• 8 x 50 pull (DPS) @ 55 or r=10
• 4 x 25 swim @ 40 or r=15
  • faster-than-normal tempo

Speed Set-
8 x 25 swim @ 30 or r=10
-25 easy/25 fast

Cool-down-
200 swim

Total = 3000

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

Tuesday:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 [25 scull/25 pull] @ r=5

IM Set A-
3 x through:

• 25 fly @ 40 or r=10
• 25 fly/25 back @ 1:10 or r=15
• 25 fly/25 back/25 breast @ 1:40 or r=20
• 100 IM @ 2:20 or r=30

Recovery-
100 choice

IM Set B-
3 x through:

• 25 free @ 30 or r=10
• 25 breast/25 free @ 1:00 or r=10
• 25 back/25 breast/25 free @ 1:30 or r=10
• 100 IM @ 2:30 or r=40

Cool-down-
100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
4 x through:

• 25 kick @ 45 or r=10
• 50 swim @ 1:00 or r=10

Main Set-
@ 20 seconds rest between swims:

• 25
  • 50
    • 75
      • 100
        • 125
          • 150
            • 175
              • 200
                • 300
              • 200
            • 175
          • 150
        • 125
      • 100
    • 75
  • 50
• 25

Cool-down-
200 choice

Total = 3000

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

Thursday:  Stroke

Warm-up-
200 swim
2 x 100 kick @ r=15
4 x 50 pull @ r=10
8 x 25 drill @ r=10

Main Set-

• 4 x 150 swim @ 3:00 or r=20
  • 50 free/50 stroke/50 free
• 4 x 100 swim @ 2:00 or r=20
  • 50 stroke/50 free
• 4 x 75 swim @ 1:40 or r=20
  • 25 free/50 stroke
• 4 x 50 swim @ 1:00 or r=10
  • 25 stroke/25 free
• 4 x 25 swim @ 40 or r=10
  • stroke

Cool-down-
100 choice

Total = 2500

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

Friday:  Sprint-Based

Warm-up-
400 swim

Main Set-

• 4 x 100 kick @ 2:40 or r=20
  • descend times 1-4
• 8 x 25 kick @ 50 or r=20
  • full speed
• 4 x 100 pull @ 1:50 or r=20
  • descend times 1-4
• 8 x 25 pull @ 45 or r=20
  • full speed
• 4 x 100 swim @ 1:50 or r=20
  • descend times 1-4
• 8 x 25 swim @ 45 or r=20
  • full speed

Cool-down-
300 choice

Total = 2500

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

March 18-22, 2013