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

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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

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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

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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

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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

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February 29-March 4, 2016