Workouts for March 31 – April 4, 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
  • 100 kick
  • 200 pull

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

• Main Set-
  • @ 20-40 seconds rest between swims:
    • 100
      • 200
        • 400
          • 800
        • 400
      • 200
    • 100

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday: IM

• Warm-up-
  • 400 swim
  • 4 x 50 kick @ r=10
    • 1 each stroke

• Main Set-
  • 8 x 25 fly @ 45 or r=15
    • 25 drill/25 swim
  • 4 x 100 @ 2:15 or r=30
    • 25 fly/75 free
  • 8 x 25 back @ 45 or r=15
    • 25 drill/25 swim
  • 4 x 100 @ 2:15 or r=30
    • 25 fly/25 back/50 free
  • 8 x 25 breast @ 45 or r=15
    • 25 drill/25 swim
  • 4 x 100 IM @ 2:15 or r=30

• Cool-down-
  • 100 choice

Total = 2500

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Wednesday: Mid-Distance Freestyle/Pace

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

• Warm-up Sets-
  • 8 x 25 kick @ 45 or r=10
    • fast feet on odd 25’s
  • 8 x 25 swim @ 30 or r=10
    • DPS

• Main Set-
  • 3 x through:
    • 3 x 100 pull @ 1:45 or r=15
      • breathe 3/5/3/5 by 25’s
    • 2 x 50 swim @ 1:00 or r=15
      • negative split
    • 200 swim @ 3:30 or r=30
      • build speed

• Cool-down-
  • 8 x 25 @ r=5
    • 25 scull with kick/25 swim

Total = 3000

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Thursday: Stroke

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

• Warm-up Set-
  • 6 x 50 kick @ 1:30 or r=10
    • 25 fly or breast/25 back or free

• Main Set-
  • 2 x through [choose 1 stroke each round]:
    • 100 @ 2:15 or r=20
      • 25 drill/25 swim
    • 75 @ 1:45 or r=20
      • 25 scull w/ free kick/25 swim
    • 50 swim @ 1:30 or r=15
      • build
    • 25 swim @ 45 or r=10
      • long & strong

• Recovery Set-
  • 500 pull: breathe 3/5/3/5/3 by 100’s

• Speed Set-
  • 12 x 25 swim @ 30 or r=10
    • with fins using fast feet

• Cool-down-
  • 6 x 50 swim @ 1:00 or r=15
    • ascend times 1-6

Total = 2500

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Friday: Speed

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

• Warm-up Set-
  • 4 x 75 @ 1:40 or r=20
    • 25 drill/25 DPS/25 build

• Main Set-
  • 12 x 50 swim @ 1:00 or r=15
    • every 3rd 50 fast!
  • 100 easy
  • 8 x 50 swim @ 1:15 or r=30
    • every 2nd 50 fast!
  • 100 easy
  • 4 x 50 swim @ 1:30 or r=45
    • all 50’s fast!

• Cool-down-
  • 200 choice

Total = 2500

3 31 2014-distance free-pace
4 1 2014-IM
4 2 2014-mid-distance free-pace
4 3 2014-stroke
4 4 2014-speed

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