Workouts for January 13-17, 2014

***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 scull with free kick @ r=5

• Main Set-
  • 1 x 400 pull @ 6:30 or r=30
    • steady pace, breathe 3/5/3/5 by 50’s
  • 16 x 25 swim @ 30 or r=5
    • steady pace
  • 2 x 200 pull @ 3:15 or r=15
    • steady pace, breathe 3/5/3/5 by 25’s
  • 8 x 50 swim @ 1:00 or r=15
    • descend times 1-4, 5-8
  • 4 x 100 pull @ 1:40 or r=10
    • descend times 1-4

• Cool-down-
  • 200 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 400 choice

• Warm-up Set-
  • 8 x 50 pull @ 1:10 or r=10
    • 25 breast/25 free

• Main Set-
  • 1 x 300 swim @ 6:00 or r=30
    • 100 back/100 breast/100 free
  • 2 x 150 swim @ 3:00 or r=20
    • 50 back/50 breast/50 free
  • 3 x 100 swim @ 2:10 or r=20
    • 50 back/50 breast
  • 6 x 50 swim @ 1:00 or r=10
    • 25 breast/25 free
  • 12 x 25 fly @ 45 or r=15
    • 25 kick/25 drill/25 swim

• Cool-down-
  • 200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 2 x 50 [25 drill/25 swim] @ r=10
  • 200 kick
  • 2 x 50 [25 kick/25 swim] @ r=10
  • 200 pull
  • 2 x 50 [25 drill or kick/25 swim] @ r=10

• Main Set-
  • 4 x 100 pull @ 1:45 or r=15
    • moderate pace
  • 2 x 50 swim @ 1:00 or r=15
    • build within each 50
  • 3 x 100 pull @ 1:45 or r=15
    • moderate pace
  • 4 x 50 swim @ 1:00 or r=15
    • negative split each 50
  • 2 x 100 pull @ 1:45 or r=15
    • moderate pace
  • 6 x 50 swim @ 1:00 or r=15
    • descend times 1-3, 4-6
  • 1 x 100 pull @ 1:45 or r=15
    • moderate pace
  • 8 x 50 swim @ 1:00 or r=15
    • descend times 1-4, 5-8

• Cool-down-
  • 100 choice

Total = 3000

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Thursday:  IM

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

• Warm-up Set-
  • 24 x 25 swim @ 40 or r=10-15
    • 3 x [25 free/25 fly/25 free/25 back/25 free/25 breast/25 free/25 free]

• Main Set-
  • 1 x 200 swim @ 4:00 or r=30
    • IM
  • 4 x 50 swim @ 1:15 or r=20
    • 25 fly/25 back
  • 1 x 200 swim @ 4:00 or r=30
    • IM
  • 4 x 50 swim @ 1:15 or r=20
    • 25 back/25 breast
  • 1 x 200 swim @ 4:00 or r=30
    • IM
  • 4 x 50 swim @ 1:15 or r=20
    • 25 breast/25 free

• Cool-down-
  • 100 choice

Total = 2500

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

Friday:  Speed

• Warm-up-
  • 200 swim
  • 200 kick
  • 200 pull

• Warm-up Set-
  • 4 x 75 @ r=15
    • 25 kick/25 drill/25 swim

• Speed Set A-
  • 12 x 50 swim @ 1:05 or r=15
    • In sets of 3 x 50:
      • #1: relaxed pace, count # of strokes
      • #2: 200 race pace, maintain same # of strokes as #1
      • #3: max. speed, maintain same # of strokes as #1

• Recovery-
  • 400 pull:  breathe 3/5/3/5 by 100’s

• Speed Set B-
  • 12 x 25 swim @ 45 or r=15
    • In sets of 3 x 25:
      • #1: relaxed pace, count # of strokes
      • #2: 200 race pace, maintain same # of strokes as #1
      • #3: max. speed, maintain same # of strokes as #1

• Cool-down-
  • 4 x [25 scull/25 glide stroke/25 pull]

Total = 2500

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January 13-17, 2014