Workouts for March 3-7, 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 pull @ r=10
    • breathe every 5th stroke

• Main Set-
  • 4 x through:
    • 1 x 400 swim @ 6:30 or r=30
      • descend times rounds 1-4
    • 4 x 25 swim @ 30 or r=10
      • fast tempo
    • extra 30 seconds rest

• Cool-down-
  • 200 choice

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 300 choice

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

• Warm-up Set B-
  • 12 x 25 @ 45 or r=10
    • 25 kick/25 drill/25 swim

• IM Set A-
  • 4 x through:
    • 25 back
    • 25 fly
    • 25 back
    • 25 breast
    • 75 free

• IM Set B-
  • 4 x through:
    • 1 x 50 swim @ 1:10 or r=20
      • 1st round: fly
      • 2nd round: back
      • 3rd round: breast
      • 4th round: free
    • 1 x 100 IM @ 2:20 or r=30

• Cool-down-
  • 12 x 25 @ r=5
    • 1 x 25 scull with kick/2 x 25 swim

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

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

• Main Set-
  • 2 x through:
    • 1 x 100 swim @ 1:45 or r=15
      • 1 x 200 pull @ 3:30 or r=30
        • 1 x 100 swim @ 1:45 or r=15
          • 1 x 300 pull @ 5:15 or r=45
            • 1 x 100 swim @ 1:45 or r=15
              • 1 x 400 pull @ 7:00 or r=60

• Cool-down-
  • 100 choice

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 400 swim

• Pull Set-
  • 4 x 100 pull @ 1:40 or r=10
    • breathe 3/5 by 25’s

• Kick Set-
  • 4 x 75 kick @ 2:00 or r=20
    • choose one stroke
    • descend times 1-4

• Drill Set-
  • 4 x 50 drill @ 1:10 or r=15
    • all stroke

• Swim Set-
  • 4 x 150 swim @ 3:20 or r=30
    • choose one stroke
    • descend times 1-4

• Breathe Control Set-
  • 4 x 25 swim @ 50 or r=20
    • 3, 2, 1, 0 breaths!

• Turns Set-
  • 400 swim:
    • fast in and out of turns
    • easy in the middle

• Cool-down-
  • 100 choice

Total = 2500

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Friday:  Speed

• Warm-up-
  • 200 swim
  • stretch for 2 minutes
  • 200 swim [mix of strokes]
  • stretch for 2 minutes
  • 200 kick [mix of strokes]
  • stretch for 2 minutes

• Warm-up Set A-
  • 8 x 50 @ 1:05 or r=10
    • 25 drill/25 swim

• Warm-up Set B-
  • 12 x 25 swim @ 40 or r=10
    • build

• Main Set-
  • 4 x 25 swim @ 1:00
    • fast pace
  • 4 x 50 [25 drill/25 swim] @ 1:10 or r=20
    • moderate pace
  • 1 x 300 swim or pull @ r=60
    • easy pace
  • 4 x 50 swim @ 1:30
    • fast pace
  • 4 x 25 drill @ 45 or r=15
    • moderate pace
  • 1 x 300 swim or pull
    • easy pace

Total = 2500

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March 3-7, 2014