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

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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

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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

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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

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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

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February 22-26, 2016