Workouts for February 29-March 4, 2016

***If you prefer a formatted version of these workouts see attached PDF at bottom of page***

MONDAY:  Distance Freestyle/Pace

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

Warm-up Set-
12 x 25 @ 40
4 x thru:
-2 x 25 drill
-1 x 25 build

Main Set-
20 minute continuous swim:
-steady pace

Race Pace Set-
12 x 25 @ 30
-1 x 25 easy/1 x 25 fast
-2 x 25 easy/2 x 25 fast
-3 x 25 easy/3 x 25 fast

Cool-down-
200 swim

Total = ~3000

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

TUESDAY:  IM

Warm-up-
400 swim

Kick Set A-
10 x 25 @ 45 or r=15
-1st 12.5 meters (or yards) underwater dolphin kick
-2nd 12.5 meters (or yards) easy free

Pull Set A-
250 pull:  breathe 3/4/5/4/3 by 50’s

Main Set-
34 x 25 swim @ 40 or r=10
-1 x 25 fly/1 x 25 back/1 x 25 breast/1 x 25 free
-2 x 25 fly/2 x 25 back/2 x 25 breast/1 x 25 free
-3 x 25 fly/3 x 25 back/3 x 25 breast/1 x 25 free
-4 x 25 fly/4 x 25 back/4 x 25 breast/1 x 25 free

Pull Set B-
250 pull:  breathe 3/5/3/5/3 by 50’s

Kick Set B-
10 x 25 @ 45 or r=15
-1st 12.5 meters (or yards) underwater dolphin kick
-2nd 12.5 meters (or yards) easy free

Cool-down-
250 swim

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim
8 x 50 @ r=10
-25 kick/25 swim

MAIN SET-
-4 x 100 pull @ 1:40 or r=10
-200 swim (negative split) @ 3:30 or r=30
-3 x 100 pull @ 1:40 or r=10
-200 swim (negative split) @ 3:30 or r=30
-2 x 100 pull @ 1:40 or r=10
-200 swim (negative split) @ 3:30 or r=30
-1 x 100 pull

Race Pace Set-
8 x 50 swim @ 1:00 or r=15
4 x thru:
-25 easy/25 fast
-25 fast/25 easy

Cool-down-
8 x 25 (25 scull/25 pull) @ r=5

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Set A-
4 x 150 pull @ 2:40 or r=20
-breathe 3/5/3 by 50’s

Set B-
4 x 100 kick @ 2:30 or r=20
-25 stroke/25 free

Set C-
4 x 75 @ 1:45 or r=20
-50 stroke drill/25 free

Set D-
4 x 50 swim @ 1:00 or r=10
-25 stroke/25 free

Set E-
4 x 25 swim @ 40 or r=10
-stroke

Cool-down-
300 swim easy

Total = 2500

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

FRIDAY:  Speed

Warm-up-
500 swim

Drill Set-
8 x 25 @ r=5
-25 scull/25 pull

Warm-up Set-
12 x 25 swim @ 40 or r=10
-build

Main Set-
4 x thru:
1 x 50 swim @ r=10
-hard effort!
1 x 25 swim @ r=10
-hard effort!
1 x 25 swim @ r=10
-hard effort!
1 x 200 swim @ 4:30 or r=60-90
-easy effort!

Cool-down-
12 x 25 (25 scull/25 pull) @ r=5

Total = 2500

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

February 29-March 4, 2016

Workouts for February 22-26, 2016

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

MONDAY:  Distance Free/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 scull with free kick @ r=5

Main Set-
1 x 400 swim or pull @ 6:30 or r=30
-negative split
16 x 25 swim @ 30 or r=5
-descend times 1-4, 5-8, 9-12, 13-16
2 x 200 swim or pull @ 3:20 or r=20
-negative split each 200
8 x 50 swim @ 55 or r=10
-descend times 1-4, 5-8
4 x 100 swim or pull @ 1:45 or r=15
-descend times 1-4

Cool-down-
200 choice

Total = 3000

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

TUESDAY:  IM

Warm-up-
400 swim

Warm-up Set-
3 x thru:
4 x 50 @ 1:05 or r=15
-25 drill/25 build
-reverse IM order
1 x 100 free @ 2:00 or r=30
-“DPS” (max. distance per arm-stroke)

Main Set-
4 x thru:
3 x 75 swim @ 1:40 or r=20
-50 fly/25 back
-50 back/25 breast
-50 breast/25 free
1 x 25 easy @ 1:00 or r=30

Cool-down-
200 choice

Total = 2500

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

WEDNESDAY:  Mid-Distance Free/Pace

Warm-up-
400 choice

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

Main Set-
1 x 400 pull @ 6:30 or r=30
-moderate effort
4 x 100 swim @ 1:50 or r=20
-moderate-hard effort
1 x 300 pull @ 5:00 or r=30
-moderate effort
3 x 100 swim @ 1:50 or r=20
-moderate-hard effort
1 x 200 pull @ 3:15 or r=15
-moderate effort
2 x 100 swim @ 1:50 or r=20
-moderate-hard effort
1 x 100 pull @ 1:45 or r=15
-moderate effort
1 x 100 swim
-moderate-hard effort

Cool-down-
200 choice

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Pull Set-
4 x 150 pull @ 2:40 or r=20
-breathe 3/5/3 by 50’s

Kick Set-
4 x 100 kick @ 2:30 or r=20
-25 stroke/25 free

Drill Set-
4 x 75 @ 1:40 or r=20
-25 stroke drill/25 stroke/25 free

Stroke Set A-
4 x 50 swim @ 1:05 or r=15
-25 stroke/25 free

Stroke Set B-
12 x 25 swim @ 45 or r=15
-stroke

Cool-down-
100  choice

Total = 2500

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

FRIDAY:  Speed

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 75 @ 1:40 or r=15
-25 kick/25 drill/25 swim

Stroke Count Set-
12 x 25 swim @ 45 or r=15
#1:  relaxed pace, count strokes
#2:  faster pace, aim for same stroke count
#3:  fastest pace, aim for same stroke count

Recovery Set-
100 choice

Main Set-
4 x 25 swim @ r=30
-max. effort
1 x 200 swim @ 5:00
-easy effort
4 x 25 swim @ r=30
-max. effort
1 x 200 swim @ 5:00
-easy effort
4 x 25 swim @ r=30
-max. effort

Cool-down-
200 choice

Total = 2500

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

February 22-26, 2016

Workouts for February 15-19, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
600 choice

Main Set-
1 x 400 pull @ 6:30 or r=30
-breathe 3/3/5/3 by 100’s

4 x 25 swim @ 40 or r=15
-faster-than-normal tempo

2 x 200 pull @ 3:20 or r=20
-breathe 3/3/5/3 by 50’s

4 x 25 swim @ 40 or r=15
-faster-than-normal tempo

4 x 100 pull @ 1:45 or r=15
-breathe 3/3/5/3 by 25’s

4 x 25 swim @ 40 or r=15
-faster-than-normal tempo

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

4 x 25 swim @ 40 or r=15
-faster-than-normal tempo

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

Cool-down-
200 swim

Total = 3000

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

TUESDAY:  IM

Warm-up-
200 swim
200 kick
200 pull

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

IM Set A-
3 x through:
-25 fly @ 40 or r=10
-25 fly/25 back @ 1:10 or r=15
-25 fly/25 back/25 breast @ 1:40 or r=20
-100 IM @ 2:20 or r=30

Recovery Set-
100 choice

IM Set B-
3 x through:
-25 free @ 30 or r=5
-25 breast/25 free @ 1:00 or r=10
-25 back/25 breast/25 free @ 1:30 or r=15
-100 IM @ 2:00 or r=20

Cool-down-
100 choice

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
3 x through:
-2 x 25 kick @ 45 or r=10
-1 x 50 swim @ 1:00 or r=10

Main Set-
@ 20 seconds rest between swims:

-25
-50
-75
-100
-125
-150
-175
-200
-300
-200
-175
-150
-125
-100
-75
-50
-25

Cool-down-
200 choice

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
200 swim
200 choice

Main Set-
4 x 200 swim @ 4:15 or r=40
-50 stroke/50 free/50 stroke/50 free

4 x 150 swim @ 3:00 or r=20
-50 free/50 stroke/50 free

4 x 100 swim @ 2:00 or r=20
-50 stroke/50 free

4 x 50 swim @ 1:05 or r=10
-all stroke

Cool-down-
100 choice

Total = 2500

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

FRIDAY:  Speed

Warm-up-
400 swim

Main Set-
4 x 100 kick @ 2:40 or r=20
-descend times 1-4

8 x 25 kick @ 50 or r=20
-85-90% effort

4 x 100 pull @ 1:40 or r=10
-descend times 1-4

8 x 25 pull @ 40 or r=15
-85-90% effort

4 x 100 swim @ 1:45 or r=15
-descend times 1-4

8 x 25 swim @ 45 or r=20
-90-95% effort

Cool-down-
300 choice

Total = 2500

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

February 15-19, 2016

Workouts for February 8-12, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
400 swim
200 kick

Main Set-
-1 x 400 pull @ 7:00 or r=60
-4 x 100 swim @ 1:45 or r=15
-1 x 300 pull @ 5:15 or r=45
-4 x 75 swim @ 1:30 or r=15
-1 x 200 pull @ 3:30 or r=30
-4 x 50 swim @ 1:00 or r=15
-1 x 100 pull @ 1:45 or r=15
-4 x 25 swim @ 30 or r=10

Race Pace Set-
12 x 25 swim @ 30 or r=10
-25 easy/25 fast

Cool-down-
100 choice

Total = 3000

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

TUESDAY:  IM

Warm-up-
400 choice

Kick Set-
2 x thru:
-4 x 25 fly kick @ 45 or r=10
(1st 12.5 meters (or yards) underwater)
-2 x 50 choice kick @ 1:30 or r=20

Main Set-
2 x thru:
-4 x 50 pull @ 55 or r=10
(breathe 3/5 by 25’s)
-4 x 50 drill @ 1:10 or r=10
(IM order)
-4 x 75 swim @ 1:45 or r=30
#1:  50 fly long & strong/25 back fast
#2:  50 back long & strong/25 breast fast
#3:  50 breast long & strong/25 free fast
#4:  50 free long & strong/25 fly fast
-extra 30 seconds between rounds

Cool-down-
300 swim

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
8 x 25 (25 scull/25 pull) @ r=5

Drill Set-
8 x 50 @ 1:10 or r=15
-25 drill/25 DPS

Pace Set A-
8 x 75 swim @ 1:30 or r=20
-descend times 1-4, 5-8

Pace Set B-
4 x 150 pull @ 2:30 or r=15
-negative split

Pace Set C-
8 x 50 swim @ 55 or r=10
-25 DPS/25 build tempo

Cool-down-
200 choice

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
200 swim
200 kick or drill

Pull Set-
6 x 50 pull @ 1:10 or r=10
-25 breast/25 free

Breath Control Set-
300 freestyle:  no breathing flags to wall

Stroke Set A-
12 x 50 @ 1:15 or r=15
4 x thru:
-25 scull with free kick/25 stroke
-50 stroke
-50 free

Kick Set-
300 kick:  every 3rd length fast!

Stroke Set B-
12 x 25 @ 40 or r=10
4 x thru:
-25 drill
-25 stroke
-25 free

Cool-down-
300 swim or pull

Total = 2500

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

FRIDAY:  Speed

Warm-up-
200 swim
100 kick
200 pull

Kick Set-
-2 x 50 kick @ 1:30 or r=20
-2 x 50 kick @ 1:20 or r=15
-2 x 50 kick @ 1:15 or r=10
-2 x 50 kick @ 1:10 or r=5

Recovery Set-
8 x 25 (25 scull/25 pull) @ r=5

Main Set-
2 x thru:
-1 x 150 free @ 3:00 or r=30
(moderate effort)
-2 x 75 stroke @ 1:45 or r=30
(50 long & strong/25 fast)
-3 x 50 free @ 1:00 or r=15
(moderate effort)
-6 x 25 stroke @ 45 or r=15
(25 build/25 fast)
-extra 30 seconds between rounds

Cool-down-
200: 25 scull/25 pull

Total = 2500

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

February 8-12, 2016