Workouts for March 24-28, 2014

I apologize for the delay!  I just returned from the Junior National meet in Orlando, Florida and had intended to post this week’s workouts while there, but I forgot (probably due to riding “Splash Mountain” at Disney World).

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

Monday:  Distance Freestyle/Pace

• Warm-up-
  • 200 swim, 2 x 50 swim @ r=10 seconds
  • 200 kick, 2 x 50 kick @ r=10 seconds
  • 200 pull, 2 x 50 pull @ r=10

• Warm-up Set-
  • 12 x 25 @ r=5
    • 25 scull/25 pull

• Main Set-
  • 50 swim @ 60 or r=15
    • 100 swim @ 1:40 or r=10
      • 200 swim @ 3:20 or r=20
        • 300 swim @ 4:50 or r=20
          • 400 swim @ 6:30 or r=30
        • 300 swim @ 4:50 or r=20
      • 200 swim @ 3:20 or r=20
    • 100 swim @ 1:40 or r=10
  • 50 swim @ 60 or r=15

• Cool-down-
  • 100 choice

Total = 3000

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

Tuesday:  IM

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

• Warm-up Set-
  • 8 x 50 @ 1:10 or r=15
    • 25 drill/25 swim
    • IM order

• Main Set-
  • 1 x 200 IM @ 4:15 or r=45
    • steady pace
  • 1 x 200 free @ 3:45 or r=45
    • steady pace
  • 2 x 100 IM @ 2:15 or r=30
    • descend times 1-2
  • 2 x 100 free @ 1:45 or r=15
    • descend times 1-2
  • extra 60 seconds rest
  • 1 x 200 IM @ 4:15 or r=45
    • faster than previous 200 IM
  • 1 x 200 free @ 3:45 or r=45
    • faster than previous 200 free
  • 1 x 100 IM @ 2:15 or r=30
    • faster than 2nd 100 IM
  • 1 x 100 free @ 1:45 or r=15
    • faster than 2nd 100 free

• Cool-down-
  • 100 choice

Total = 2500

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

Wednesday:  Mid-Distance Freestyle/Pace

• Warm-up-
  • 400 swim

• Main Set-
  • 4 x 100 pull @ 1:40 or r=10
    • negative split
  • 400 kick:  every 3rd length fast!
  • 8 x 50 swim @ 1:00 or r=15
    • negative split, no breathing into finish
  • 16 x 25 swim @ 30 or r=10
    • 25 easy/25 fast
  • 400 pull:  breathe 3/5/3/5 by 100’s
  • 8 x 50 swim @ 1:00 or r=15
    • descend times 1-4, 5-8

• Cool-down-
  • 200 choice

Total = 3000

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

Thursday:  Stroke

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

• Warm-up Set-
  • 8 x 50 pull @ 1:10 or r=10
    • 25 breast/25 free

• Main Set-
  • 1 x 100 kick @ 2:30 or r=15
    • stroke
  • 2 x 100 @ 2:10 or r=20
    • 25 stroke drill/25 stroke swim
  • 3 x 100 swim @ 2:00 or r=15
    • 50 stroke/50 free
  • 2 x 100 @ 2:10 or r=20
    • 25 stroke drill/25 stroke swim
  • 1 x 100 kick @ 2:30 or r=15
    • stroke

• Fly Set-
  • 20 x 25 swim @ 40 or r=10
    • 4 x thru:
      • 3 strokes fly, easy free
      • 4 strokes fly, easy free
      • 5 strokes fly, easy free
      • all fly
      • all free

• Cool-down-
  • 100 choice

Total = 2500

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

Friday:  Speed

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

• Warm-up Set-
  • 8 x 50 @ 1:10 or r=20
    • 1-4:  25 kick/25 swim
    • 5-8:  25 drill/25 swim

• Main Set-
  • 6 x 200 swim @ 4:30 or r=60
    • Descend times 1-3, 4-6:
      • #1:  straight 200
      • #2:  r=15 @ 100 [subtract 15 sec’s to get time]
      • #3:  r=10 @ each 50 [subtract 30 sec’s to get time]

• Cool-down-
  • 300 choice

Total = 2500

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

March 24, 2014-distance free-pace
March 25, 2014-IM
March 26, 2014-mid-distance free-pace
March 27, 2014-stroke
March 28, 2014-speed