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