Workouts for March 14-18, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
200 swim
200 kick
200 pull

Main Set-
3 x 100 pull @ 1:40 or r=10
-moderately-fast tempo
2 x 150 pull @ 2:30 or r=15
-moderate effort
1 x 300 pull @ 5:00 or r=30
-DPS
1 x 300 swim @ 5:00 or r=30
-DPS
2 x 150 swim @ 2:30 or r=15
-moderate effort
3 x 100 swim @ 1:40 or r=10
-moderately-fast tempo

Race Pace Set-
16 x 25 swim @ 40 or r=15
-25 easy/25 fast

Cool-down-
200 choice

Total = 3000

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

TUESDAY:  IM

Warm-up-
400 choice

Pull Set-
4 x 100 pull @ 1:40 or r=10
-breathe 3/5/3/5 by 100’s

Main Set A-
8 x 50 @ 1:10 or r=15
-25 fly/25 back
-alternate 50 drill, 50 swim

Main Set B-
8 x 50 @ 1:10 or r=15
-25 back/25 breast
-alternate 50 drill, 50 swim

Main Set C-
8 x 50 @ 1:10 or r=15
-25 breast/25 free
-alternate 50 drill, 50 swim

Speed Set-
400 swim:  every 4th length fast!

Cool-down-
100 choice

Total = 2500

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

WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
300 swim
200 kick
100 swim

Warm-up Set-
2 x thru:
-2 x 50 free @ 60 or r=10
-4 x 25 choice @ 45 or r=15

Main Set-
2 x thru:
4 x 150 @ 2:40 or r=20
-descend pace by 50’s
-e.g., 50 easy/50 moderate/50 fast
1 x 100 @ 2:30 or r=45
-easy freestyle

Pull Set-
400 pull
-breathe 3/5/3/5 by 50’s

Cool-down-
200 choice

Total = 3000

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

THURSDAY:  Stroke

Warm-up-
200 swim
200 kick
200 pull

Kick Set-
4 x 50 kick @ 1:30 or r=10
-IM order

Main Set-
4 x thru (choose 1 stroke each round):
1 x 100 @ 2:15 or r=20
-25 drill/25 swim
1 x 75 @ 1:45 or r=20
-25 scull w/ free kick/25 drill/25 swim
1 x 50 @ 1:15 or r=15
-build
1 x 25 @ 1:00 or r=30
-long & strong

Pull Set-
400 pull
-breathe 3/5/3/5 by 100’s

Cool-down-
4 x 50 swim @ 1:00 or r=15
-ascend times 1-6

Total = 2500

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

FRIDAY:  Speed

Warm-up-
6 x (25 swim/25 kick/50 drill)

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

Warm-up Set B-
12 x 25 @ 40 or r=10
-25 drill/25 build

Main Set A-
10 x 50 swim @ 1:00 or r=10-20
-odd 50’s:  fast!
-even 50’s:  easy

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

Main Set B-
10 x 25 swim @ 45 or r=10-20
-odd 25’s:  fast!
-even 25’s:  easy

Recovery Set-
2 x (25 scull/25 glide/25 pull)

Cool-down-
300 swim:  ascend pace by 100’s

Total = 2500

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

March 14-18, 2016