Workouts for March 7-11, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
300 swim
200 kick

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

Main Set-
4 x 150 @ 2:40 or r=30
-3 pull, 1 swim
3 x 150 @ 2:30 or r=20
-2 pull, 1 swim
2 x 150 @ 2:20 or r=15
-1 pull, 1 swim
1 x 150 @ 2:10 or r=10
-1 swim

Pace/Kick Set-
8 x 75: 25 easy/25 medium/25 fast
Alternate:
-2 x 75 kick @ 2:00 or r=20
-2 x 75 swim @ 1:30 or r=20

Cool-down-
200 choice

Total = 3000

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TUESDAY:  IM

Warm-up-
500 choice

Scull Set A-
10 x 25 @ r=10
-25 scull/25 pull

Main Set-
6 x 250 @ 5:00 or r=30
Each 250:
150 IM swim/100 kick
Each 150:
25 fly/50 back/50 breast/25 free
Each 100:
kick

Scull Set B-
10 x 25 @ r=10
-25 scull/25 pull

Cool-down-
100 swim

Total = 2500

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WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
200 swim
2 x 50 (25 drill/25 swim) @ r=10
200 kick
2 x 50 (25 kick/25 swim) @ r=10
200 pull
2 x 50 (25 drill or kick/25 swim) @ r=10

Main Set-
4 x 100 pull @ 1:40 or r=10
-moderate pace
2 x 50 swim @ 1:00 or r=15
-negative split
3 x 100 pull @ 1:40 or r=10
-moderate pace
4 x 50 swim @ 1:00 or r=15
-negative split
2 x 100 pull @ 1:40 or r=10
-moderate pace
6 x 50 swim @ 1:00 or r=15
-negative split
1 x 100 pull @ 1:40 or r=10
-moderate pace
8 x 50 swim @ 1:00
-negative split

Cool-down-
100 swim

Total = 3000

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THURSDAY:  IM

WARM-UP-
200 swim

IM Set A-
4 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=20
-extra long push-offs

IM Set B-
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-
100 choice

Total = 2500

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FRIDAY:  Speed

Warm-up-
200 swim
2 x 50 (25 drill/25 swim) @ r=10
100 kick
2 x 50 (25 kick/25 swim) @ r=10
100 pull
2 x 50 (25 drill or kick/25 swim) @ r=10

Warm-up Set-
4 x 75 (25 kick/25 drill/25 build) @ r=15

Main Set-
8 x 50 free @ 55 or r=10
-fastest possible average
1 x 100 swim or pull @ 3:00
-easy
6 x 50 stroke @ 1:10 or r=20
-fastest possible average
1 x 100 swim or pull @ 3:00
-easy
4 x 50 free @ 1:00 or r=15
-fastest possible average
1 x 100 swim or pull @ 3:00
-easy
2 x 50 stroke @ 1:15 or r=25
-fastest possible average

Cool-down-
100 swim

Total = 2500

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March 7-11, 2016