Workouts for March 17-21, 2014

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

Monday:  Distance Freestyle/Pace

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

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

• Main Set-
  • 1000 swim:
    • 25 easy/25 fast
      • 50 easy/50 fast
        • 75 easy/75 fast
          • 100 easy/100 fast
          • 100 easy/100 fast
        • 75 easy/75 fast
      • 50 easy/50 fast
    • 25 easy/25 fast

• Recovery Set-
  • 5 x 100 @ 2:00 or r=15
    • 25 single-arm free/25 swim
    • 25 single-arm free/25 swim
    • 25 10-beat free/25 swim
    • 25 10-beat free/25 swim
    • 25 catch-up free/25 swim

Total = 3000

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Tuesday:  IM

• Warm-up-
  • 500 choice

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

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

• Main Set-
  • 4 x through:
    • 3 x 50 swim @ 1:05 or r=15
      • IM order (fly, back, breast)
    • 1 x 100 IM @ 2:30 or r=30

• Cool-down-
  • 100 choice

Total = 2500

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Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 400 choice

• Warm-up Set-
  • 16 x 25 @ r=10
    • 25 scull/25 pull

• Main Set-
  • 4 x through:
    • 1 x 200 pull @ 3:30 or r=30
      • moderate effort
      • breathe 3/5/3/5 by 50’s
    • 3 x 50 swim @ 50 or r=5
      • moderate-hard effort
    • 1 x 50 swim @ 1:30 or r=30
      • easy effort

• Speed Set-
  • 16 x 25 swim @ 30 or r=10
    • 25 easy/25 fast

• Cool-down-
  • 200 choice

Total = 3000

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Thursday:  Stroke

• Warm-up-
  • 300 swim
  • 200 kick IM

• Warm-up Set-
  • 10 x 25 @ r=5
    • 25 scull (with pull buoy)/25 glide stroke

• Stroke Warm-up Set-
  • 10 x 50 @ 1:10 or r=15
    • Alternate:
      • 25 stroke drill/25 free
      • 25 free/25 stroke drill

• Main Set-
  • 10 x 75 @ 1:40 or r=20
    • 25 stroke drill/25 stroke swim/25 free “DPS”

• Kick Set-
  • 10 x 25 kick @ 45 or r=10
    • 25 easy/25 fast

• Cool-down-
  • 250 swim

Total = 2500

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

Friday:  Speed

• Warm-up-
  • 200 swim
  • 4 x 75 [25 drill/50 swim] @ r=10
    • 25 drill/50 swim
  • 6 x 50 [25 kick/25 swim] @ r=10
    • 25 kick/25 swim

• Warm-up Set-
  • 16 x 25 @ r=5
    • 25 scull with flutter kick/25 build

• Main Set-
  • 3 x through:
    • 2 x 75 swim @ 1:40 or r=30
      • 50 DPS/25 build
    • 2 x 50 swim @ 1:10 or r=20
      • negative split
    • 2 x 25 swim @ 30 or r=10
      • fast
    • 1 x 100 swim @ 3:00 or r=60
      • easy

• Cool-down-
  • 100 choice

Total = 2500

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March 17, 2014-distance free-pace
March 18, 2014-IM
March 19, 2014-mid-distance free-pace
March 20, 2014-stroke
March 21, 2014-speed