Workouts for February 10-14, 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

• Main Set-
  • 3 x 100 pull @ 1:40 or r=10
    • moderately-fast tempo
  • 2 x 150 pull @ 2:30 or r=15
    • moderate effort
  • 1 x 300 pull @ 5:00 or r=30
    • DPS
  • 1 x 300 swim @ 5:00 or r=30
    • DPS
  • 2 x 150 swim @ 2:30 or r=15
    • moderate effort
  • 3 x 100 swim @ 1:40 or r=10
    • moderately-fast tempo

• Speed Set-
  • 16 x 25 swim @ 40 or r=15
    • 25 easy/25 fast

• Cool-down-
  • 200 choice

Total = 3000

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Tuesday:  IM

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

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

• Main Set-
  • 16 x 75 @ 2:00 or r=30
    • 75 kick:  fly
      • 25 kick back/25 swim breast/25 kick free
        • 25 swim back/25 kick breast/25 swim free
          • 75 swim:  25 back/25 breast/25 free
    • 75 kick:  back
      • 25 kick breast/25 swim free/25 kick fly
        • 25 swim breast/25 kick free/25 swim fly
          • 75 swim:  25 breast/25 free/25 fly
    • 75 kick:  breast
      • 25 kick free/25 swim fly/25 kick back
        • 25 swim free/25 kick fly/25 swim back
          • 75 swim:  25 free/25 fly/25 back
    • 75 kick:  free
      • 25 kick fly/25 swim back/25 kick breast
        • 25 swim fly/25 kick back/25 swim breast
          • 75 swim:  25 fly/25 back/25 breast

• Cool-down-
  • 200 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 300 swim
  • 6 x 50 @ r=10
    • 25 scull with free kick/25 swim

• Main Set-
  • 2 x through:
    • 1 x 200 pull @ 3:30 or r=30
      • moderate pace
    • 2 x 100 swim @ 1:45 or r=15
      • build each to 800 race pace
    • 4 x 50 swim @ 1:00 or r=15
      • at 800 race pace
    • 8 x 25 swim @ 30 or r=10
      • at 400 race pace
    • extra 30 seconds rest

• Speed Set-
  • 12 x 50 swim @ 1:10 or r=20
    • fast in and out of turns!
    • fast finish!

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 500 choice

• Warm-up Set-
  • 6 x 50 @ 1:05 or r=15
    • 25 drill/25 build

• Main Set-
  • 3 x through [choose one stroke per round]:
    • 1 x 100 swim @ 2:15 or r=30
      • 2 x 75 kick @ 2:00 or r=20
        • 3 x 50 kick @ 1:30 or r=15
          • 4 x 25 swim @ 45 or r=15

• Cool-down-
  • 8 x 25 swim @ r=10
    • ascend times 1-8

Total = 2500

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

Friday:  Speed

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

• Warm-up Set-
  • 12 x 25 [25 scull/25 glide/25 pull] @ r=5 seconds

• Main Set-
  • Tempo gets faster each set:
    • 2 x 150 swim @ 3:00 or r=45
      • moderate
      • 70% effort
    • 4 x 75 swim @ 1:45 or r=30
      • strong
      • 80% effort
    • 12 x 25 swim @ 45 or r=20
      • strong
      • 90% effort

• Recovery-
  • 200 kick

• Speed Set B-
  • 12 x 25 swim @ 45 or r=15
    • 25 DPS/25 build/25 fast breakout

• Cool-down-
  • 200 easy

Total = 2500

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February 10-14, 2014