Workouts for February 1-5, 2016

***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

Main Set-
3 x 100 pull @ 1:40 or r=10
-moderately-fast tempo

2 x 150 pull @ 2:30 or r=15
-moderate effort

1 x 300 pull @ 5:00 or r=30
-DPS (maximum distance per stroke)

1 x 300 swim @ 5:00 or r=30
-DPS (maximum distance per stroke)

2 x 150 swim @ 2:30 or r=15
-moderate effort

3 x 100 swim @ 1:40 or r=10
-moderately-fast tempo

Speed Set-
16 x 25 swim @ 40 or r=15
-25 easy/25 fast

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 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-
12 x 75 @ 2:00 or r=30
3 x through:

-75 fly kick

-25 back kick/25 breast kick/25 free swim

-25 back kick/25 breast swim/25 free swim

-25 back swim/25 breast swim/25 free swim

IM Set B-
16 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 choice

Total = 2500

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WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
300 swim
6 x 50 @ r=10
-25 scull with free kick/25 swim

Main Set-
2 x through:

1 x 200 pull @ 3:30 or r=30
-moderate pace

2 x 100 swim @ 1:45 or r=15
-build each to 200 race pace

4 x 50 swim @ 1:00 or r=15
-at 200 race pace + 4 seconds

8 x 25 swim @ 30 or r=10
-at 200 race pace + 2 seconds

extra 30 seconds rest

Speed Set-
12 x 50 swim @ 1:10 or r=20
-fast in and out of turns!
-fast finish!

Cool-down-
200 choice

Total = 3000

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THURSDAY:  Stroke

Warm-up-
500 choice

Warm-up Set-
6 x 50 @ 1:05 or r=15
-25 drill/25 build

Main Set-
3 x through (choose one stroke per round):

1 x 100 @ 2:15 or r=30
-25 drill/25 swim

2 x 75 @ 1:15 or r=20
-25 swim/25 drill/25 swim

3 x 50 kick @ 1:30 or r=15
-descend times 1-3

4 x 25 swim @ 45 or r=15
-descend times 1-4

Cool-down-
8 x 25 swim @ r=10
-ascend times 1-8

Total = 2500

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FRIDAY:  Speed

Warm-up-
200 swim
200 kick
200 pull
4 x 25 scull @ r=5

Main Speed Set-
Tempo gets faster each set:

2 x 150 swim @ 3:00 or r=45
-moderate
-70% effort

4 x 75 swim @ 1:45 or r=30
-strong
-80% effort

12 x 25 swim @ 45 or r=20
-strong
-90% effort

Kick Set-
1 x 200 kick
4 x 50 kick @ 1:30 or r=15
-negative split

Speed Set B-
12 x 25 swim @ 40 or r=10
-25 DPS/25 build/25 fast breakout

Cool-down-
200 easy

Total = 2500

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February 1-5, 2016