Workouts for March 21-25, 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-
1st set pull, 2nd set swim:
-2 x 4 x 100 @ 1:45 or r=15
-2 x 3 x 100 @ 1:40 or r=10
-2 x 2 x 100 @ 1:35 or r=5-10
-2 x 1 x 100 @ 1:30 or r=5

Pace Set-
8 x 25 swim @ r=10
-25 easy/25 fast

Cool-down-
200 choice

Total = 3000

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TUESDAY:  IM

Warm-up-
200 swim
200 kick
200 pull

Warm-up Set-
24 x 25 @ 40 or r=10
8 x thru:
-25 kick/25 drill/25 swim
-IM order

Pull (or Swim) Set-
4 x 150 pull (or swim) @ 2:30 or r=15
-breathe 3/5/3 by 50’s

Main Set-
12 x 50 swim @ 1:05 or r=20
4 x thru:
-25 fly/25 back
-25 back/25 breast
-25 breast/25 free

Cool-down-
100 swim

Total = 2500

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WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
8 x 50 @ 1:00 or r=10
-25 drill/25 swim

Main Set-
4 x thru:
1 x 150 pull @ 2:30 or r=15
-breathe 3/3/5 by 50’s
2 x 75 swim @ 1:30 or r=15
-25 build/25 fast/25 DPS
3 x 50 swim @ 1:00 or r=15
-descend times 1-3

Cool-down-
8 x 50 @ r=10
-odd 50’s:  25 scull/25 glide
-even 50’s:  pull

Total = 3000

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THURSDAY:  Stroke

Warm-up-
200 swim
200 (25 scull/25 pull)

Main Set-
3 x thru:
4 x 25 kick @ 45 or r=10
-descend times 1-4
4 x 50 @ 1:05 or r=10-20
-25 stroke/25 free
-descend times 1-4
4 x 75 swim @ 1:45 or r=15-20
-#1:  75 free
-#2:  50 free/25 stroke
-#3:  25 free/50 stroke
-#4:  75 stroke

Cool-down-
8 x 25 @ r=10
-25 scull/25 pull

Total = 2500

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FRIDAY:  Speed

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

Kick Set-
8 x 25 kick @ 45 or r=10
-25 easy/25 fast

Pull Set-
4 x 150 pull @ 2:30 or r=15
-breathe 3/5/3 by 50’s

Speed Set A-
8 x 25 swim @ 45 or r=20
-all fast
1 x 200 swim
-easy
8 x 25 swim @ 45 or r=20
-all fast
1 x 200 swim
-easy

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

Cool-down-
100 swim

Total = 2500

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March 21-25, 2016