Workouts for February 24-28, 2014

I apologize for missing last week:  we had our High School District Championships on Friday and Saturday and I completely forgot to post!  Tomorrow (Friday) is our State Championships and I fear I will forget again, so I’m writing a day early for next week’s post.

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 300 swim
  • 8 x 25 [drill/swim] @ r=10

• Main Set-
  • 600 swim (or pull) @ 10:00 or r=60
    • moderate pace
    • 400 swim @ 6:40 or r=40
      • moderate pace
    • 200 swim @ 3:20 or r=20
      • moderate pace
  • 200 swim @ 3:20 or r=20
    • faster than previous 200
  • 400 swim @ 6:40 or r=40
    • faster than previous 400
  • 600 swim (or pull) @ 10:00 or r=60
    • faster than previous 600

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday:  IM

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

• Warm-up Set-
  • 8 x 50 @ 1:10 or r=15
    • 25 kick/25 drill
    • 2 each stroke

• Main Set-
  • 4 x through:
    • 100 IM @ 2:20 or r=30
    • 3 x 50 swim @ 1:00 or r=10
      • 25 fly/25 back
      • 25 back/25 breast
      • 25 breast/25 free
    • 1 x 100 easy freestyle @ 3:00 or r=60

• Cool-down-
  • 100 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 300 choice
  • 8 x 25 @ r=5
    • 25 scull w/ kick/25 swim

• Main Set-
  • 1 x 300 pull @ 5:00 or r=30
    • breathe 3/5 by 50’s
    • 3 x 100 swim @ 1:40 or r=10
      • descend times 1-3
    • 1 x 200 pull @ 3:20 or r=20
      • breathe 5/3 by 50’s
  • 2 x 100 swim @ 1:40 or r=10
    • descend times 1-2
  • 1 x 100 pull @ 1:40 or r=10
    • breathe 3/5 by 25’s
  • 2 x 50 swim @ 1:00 or r=15
    • descend times 1-2
  • 1 x 300 pull @ 5:00 or r=30
    • breathe 3/5 by 50’s
    • 6 x 50 swim @ 1:00 or r=15
      • descend times 1-3, 4-6
    • 1 x 200 pull @ 3:20 or r=20
      • breathe 5/3 by 50’s
  • 4 x 50 swim @ 1:00 or r=15
    • descend times 1-4
  • 1 x 100 pull @ 1:40 or r=10
    • breathe 3/5 by 25’s
  • 4 x 25 swim @ 30 or r=5
    • descend times 1-4

• Cool-down-
  • 100 swim

Total = 3000

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Thursday:  Stroke

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

• Stroke Kick Set-
  • 8 x 25 @ 45 or r=10
    • 25 stroke kick/25 stroke swim

• Stroke Drill Set-
  • 8 x 50 @ 1:10 or r=15
    • 25 stroke drill/25 stroke swim

• Stroke Swim Set A-
  • 8 x 75 swim @ 1:40 or r=20
    • 50 stroke/25 easy free

• Stroke Swim Set B-
  • 8 x 50 swim @ 1:05 or r=15
    • 25 stroke/25 free

• Stroke Swim Set C-
  • 8 x 25 swim @ 40 or r=10
    • all stroke

• Cool-down-
  • 100 choice

Total = 2500

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Friday:  Speed

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

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

• Main Set-
  • 25 swim [hard effort] @ 40 or r=15
    • 50 swim [negative split] @ 60 or r=15
      • 75 swim [push last 25] @ 1:30 or r=15
        • 100 swim [negative split] @ 2:00 or r=20
          • 150 swim [push last 50] @ 2:30 or r=15
            • 200 swim [easy effort] @ 4:00 or r=30
          • 150 swim [push last 50] @ 2:30 or r=15
        • 100 swim [negative split] @ 2:00 or r=20
      • 75 swim [push last 25] @ 1:30 or r=15
    • 50 swim [negative split] @ 60 or r=15
  • 25 swim [hard effort] @ 40 or r=15

• Recovery Set-
  • 8 x 25 swim @ 40 or r=15
    • 25 easy/25 moderate-hard

• Cool-down-
  • 100 choice

Total = 2500

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February 24-28, 2014