Workouts for March 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
  • 200 swim

• Main Set-
  • 1 x 400 pull @ 6:30 or r=30
    • breathe 3/3/5/3 by 100’s
  • 4 x 25 swim @ 30 or r=10
    • faster-than-normal tempo
  • 2 x 200 pull @ 3:20 or r=20
    • breathe 3/3/5/3 by 50’s
  • 4 x 25 swim @ 30 or r=10
    • faster-than-normal tempo
  • 4 x 100 pull @ 1:45 or r=15
    • breathe 3/3/5/3 by 25’s
  • 4 x 25 swim @ 30 or r=10
    • faster-than-normal tempo
  • 8 x 50 pull @ 55 or r=10
    • breathe 3/5 by 25’s
  • 4 x 25 swim @ 30 or r=10
    • faster-than-normal tempo

• Cool-down-
  • 200 choice

Total = 3000

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Tuesday:  IM

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

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

• IM Set A-
  • 3 x through:
    • 25 fly @ 40 or r=10
      • 25 fly/25 back @ 1:10 or r=15
        • 25 fly/25 back/25 breast @ 1:40 or r=20
          • 100 IM @ 2:20 or r=30

• Recovery Set-
  • 100 choice

• IM Set B-
  • 3 x through:
    • 25 free @ 30 or r=10
      • 25 breast/25 free @ 1:00 or r=10
        • 25 back/25 breast/25 free @ 1:30 or r=15
          • 100 IM @ 2:30 or r=40

• Cool-down-
  • 100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 300 swim

• Warm-up Set-
  • 4 x through:
    • 25 kick @ 45 or r=10
    • 50 swim @ 1:00 or r=10

• Main Set-
  • @ 15 seconds rest between swims:
    • 25
      • 50
        • 75
          • 100
            • 125
              • 150
                • 175
                  • 200
                • 175
              • 150
            • 125
          • 100
        • 75
      • 50
    • 25

• Speed Set-
  • 4 x through:
    • 1 x 50 swim “DPS” @ 1:00 or r=15
    • 2 x 25 swim “fast” @ 30 or r=10

• Cool-down-
  • 100 choice

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 200 swim
  • 200 choice

• Main Set-
  • 4 x 200 swim @ 4:00 or r=30
    • #1:  200 free
    • #2:  150 free/50 stroke
    • #3:  100 free/50 stroke/50 free
    • #4:  50 stroke/150 free
  • 4 x 150 swim @ 3:00 or r=20
    • #1:  150 free
    • #2:  100 free/50 stroke
    • #3:  50 free/100 stroke
    • #4:  150 stroke
  • 4 x 100 swim @ 2:00 or r=20
    • #1:  100 free
    • #2:  50 free/50 stroke
    • #3:  100 stroke
    • #4:  50 stroke/50 free
  • 4 x 50 swim @ 1:00 or r=10
    • #1:  50 free
    • #2:  25 free/25 stroke
    • #3:  25 stroke/25 free
    • #4:  50 stroke

• Cool-down-
  • 100 choice

Total = 2500

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

Friday:  Speed

• Warm-up-
  • 400 swim

• Main Set-
  • 4 x 100 kick @ 2:45 or r=30
    • descend times 1-4
  • 8 x 25 kick @ 45 or r=15
    • 90% effort
  • 4 x 100 pull @ 2:00 or r=30
    • descend times 1-4
  • 8 x 25 pull @ 45 or r=20
    • 90% effort
  • 4 x 100 swim @ 2:00 or r=30
    • descend times 1-4
  • 8 x 25 swim @ 45 or r=20
    • 95% effort

• Cool-down-
  • 300 choice

Total = 2500

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March 10-14, 2014