Workouts for February 3-7, 2014

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 400 choice

• Main Set-
  • 3 x through:
    • 4 x 100 pull @ 1:45 or r=15
      • hold steady, moderate pace
    • 1 x 400 swim @ 6:30 or r=30
      • descend times 1-3

• Cool-down-
  • 8 x 25 [25 scull with kick/25 swim] @ r=10

Total = 3000

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Tuesday:  IM

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

• Main Set-
  • 25 fly @ 40 or r=10
    • 50 [25 fly/25 back] @ 1:10 or r=15
      • 75 [25 fly/25 back/25 breast] @ 1:40 or r=20
        • 100 IM @ 2:20 or r=40
  • 25 back @ 40 or r=10
    • 50 [25 back/25 breast] @ 1:10 or r=15
      • 75 [25 back/25 breast/25 free] @ 1:40 or r=20
        • 100 IM @ 2:20 or r=40
  • 25 breast @ 40 or r=10
    • 50 [25 breast/25 free] @ 1:10 or r=15
      • 75 [25 breast/25 free/25 fly] @ 1:40 or r=20
        • 100 IM @ 2:20 or r=40
  • 25 free @ 40 or r=10
    • 50 [25 free/25 fly] @ 1:10 or r=15
      • 75 [25 free/25 fly/25 back] @ 1:40 or r=20
        • 100 IM @ 2:20 or r=40

• Cool-down-
  • 4 x 75 pull or swim @ 1:30 or r=15
    • 4 x 50 pull or swim @ 1:00 or r=15
      • 4 x 25 pull or swim @ 40 or r=10

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

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

• Warm-up Set-
  • 16 x 25 “streamline breakouts” @ 30 or r=5-10
    • fast breakout, 3 strokes no breathing, swim easy to wall

• Main Set-
  • Maintain stroke count and pace throughout set:
    • 50 @ 50 or r=5
      • 100 @ 1:40 or r=10
        • 200 @ 3:20 or r=20
          • 300 @ 5:00 or r=30
        • 200 @ 3:20 or r=20
      • 100 @ 1:40 or r=10
    • 50 @ 50 or r=5

• Technique Set-
  • 16 x 50 @ 1:00 or r=10
    • 4 x through:
      • 25 r-arm free/25 free
      • 25 l-arm free/25 free
      • 25 10-beat free/25 free
      • 25 catch-up free/25 free

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 300 swim
  • 300 pull

• Warm-up Set-
  • 16 x 25 kick @ 45 or r=10

• Main Set-
  • 2 x through:
    • 100 free @ 2:00 or r=30
      • 75 free/25 stroke @ 2:00 or r=25
        • 50 free/50 stroke @ 2:00 or r=20
          • 25 free/75 stroke @ 2:00 or r=15
            • 100 stroke @ 2:30 or r=30

• Speed Set-
  • 16 x 25 swim @ 45 or r=15
    • 25 easy/25 fast

• Cool-down-
  • 100 choice

Total = 2500

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Friday:  Speed

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 10 x 25 @ 45 or r=15
    • 25 drill/25 build

• Main Set-
  • 2 x 150 swim @ 3:00 or r=60
    • 90% effort
  • 200 swim @ 5:00 or r=60
    • ½ speed (recovery pace)
  • 4 x 75 swim @ 2:00 or r=60
    • 90% effort
  • 200 swim @ 5:00 or r=60
    • ½ speed (recovery pace)
  • 6 x 50 swim @ 1:45 or r=60
    • 90% effort
  • 200 swim @ 5:00 or r=60
    • ½ speed (recovery pace)

• Cool-down-
  • 10 x 25 swim @ 45 or r=15
    • ascend pace

Total = 2500

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February 3-7, 2014