Workouts for April 7-11, 2014

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

Monday: Distance Freestyle/Pace

• Warm-up-
  • 300 choice

• Warm-up Set-
  • 4 x 50 swim @ 1:00 or r=15
    • 25 easy/25 build
    • 25 build/25 easy

• Main Set-
  • 2 x through [descend pace as swims get shorter]:
    • 1 x 400 swim @ 6:30 or r=30
      • 2 x 200 swim @ 3:20 or r=20
        • 4 x 100 swim @ 1:40 or r=10
          • extra 60 seconds rest

• Cool-down-
  • 100 choice

Total = 3000

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Tuesday: IM

• Warm-up-
  • 300 swim
  • 200 kick

• Warm-up Sets:
  • 8 x 25 [25 drill/25 swim] @ r=10
  • 200 pull: breathe 3/5 by 25’s

• Main Set-
  • 1 x 200 IM @ 4:00 or r=30
  • 4 x 50 swim @ 1:10 or r=20
    • 25 fly/25 back
  • extra 30 seconds rest
  • 1 x 200 IM @ 4:00 or r=30
  • 4 x 50 swim @ 1:10 or r=20
    • 25 back/25 breast
  • extra 30 seconds rest
  • 1 x 200 IM @ 4:00 or r=30
  • 4 x 50 swim @ 1:10 or r=20
    • 25 breast/25 free
  • extra 60 seconds rest
  • 12 x 25 swim @ 40 or r=10
    • 100 IM order

• Cool-down-
  • 100 choice

Total = 2500

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Wednesday: Mid-Distance Freestyle/Pace

• Warm-up-
  • 200 swim
  • 2 x 100 [25 drill/25 swim] @ r=15
  • 4 x 50 pull @ r=10
  • 8 x 25 [25 scull/25 pull] @ r=5

• Main Set-
  • 1 x 300 swim @ 5:00 or r=30
    • 2 x 150 swim @ 2:30 or r=20
      • 4 x 75 swim @ 1:30 or r=15
        • 6 x 50 swim @ 55 or r=10
      • 4 x 75 swim @ 1:30 or r=15
    • 2 x 150 swim @ 2:30 or r=20
  • 1 x 300 swim @ 5:00 or r=30

• Cool-down-
  • 100 choice

Total = 3000

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

Thursday: Stroke

• Warm-up-
  • 200 swim
  • 200 [25 drill/25 swim]
  • 200 [50 kick/50 swim]

• Warm-up Set-
  • 8 x 50 pull @ 1:05 or r=10
    • 25 breast/25 free

• Stroke Set A-
  • 4 x 200 swim @ 3:45 or r=30
    • #1: 200 free
    • #2: 150 free/50 stroke
    • #3: 50 free/50 stroke/50 free/50 stroke
    • #4: 100 free/100 stroke

• Stroke Set B-
  • 8 x 50 swim @ 1:10 or r=15
    • stroke
    • descend times 1-4, 5-8

• Stroke Set C-
  • 8 x 25 swim @ 40 or r=10
    • stroke
    • descend times 1-4, 5-8

• Cool-down-
  • 100 choice

Total = 2500

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

Friday: Speed

• Warm-up-
  • 600 choice

• Warm-up Set-
  • 12 x 25 build @ r=10

• Speed Set A-
  • 12 x 50 swim
    • 3 x through:
      • 1 x 50 @ 60 or r=15
      • 1 x 50 @ 55 or r=10
      • 1 x 50 @ 50 or r=5
      • 1 x 50 @ 45 or r=2-3

• Recovery Set-
  • 12 x 25 swim or pull @ r=10

• Speed Set B-
  • 12 x 25 swim
    • 3 x through:
      • 1 x 25 @ 35 or r=10
      • 1 x 25 @ 30 or r=7-8
      • 1 x 25 @ 25 or r=4-5
      • 1 x 25 @ 20 or r=2

• Cool-down-
  • 12 x 25 swim or pull @ r=10

Total = 2500

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

4 7 2014-distance free-pace
4 8 2014-IM
4 9 2014-mid-distance free-pace
4 10 2014-stroke
4 11 2014-speed