Workouts for March 28-April 1, 2016

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

MONDAY:  Distance Freestyle/Pace

Warm-up-
300 swim
8 x 25 (drill/swim) @ r=10

Main Set-
1 x 600 swim (or pull) @ 10:00 or r=60
-moderate pace, note time
1 x 400 swim (or pull) @ 6:40 or r=40
-moderate pace, note time
1 x 200 swim @ 3:20 or r=20
-moderate pace, note time
1 x 200 swim @ 3:20 or r=20
-faster than previous 200
1 x 400 swim (or pull) @ 6:40 or r=40
-faster than previous 400
1 x 600 swim (or pull) @ 10:00 or r=60
-faster than previous 600

Cool-down-
100 choice

Total = 3000

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TUESDAY:  IM

Warm-up-
200 swim
200 kick
200 pull
12 x 25 (25 scull/25 pull) @ r=5

IM Set A-
8 x 100 @ 2:15 or r=20
2 x thru:
-25 fly/75 back kick
-25 back/75 breast kick
-25 breast/75 free kick
-25 free/75 fly kick

IM Set B-
8 x 50 swim @ 1:05 or r=20
-50 fly
-25 fly/25 back
-50 back
-25 back/25 breast
-50 breast
-25 breast/25 free
-50 free
-25 free/25 fly

IM Set C-
8 x 25 swim @ 35 or r=5
-100 IM order

Cool-down-
200 choice

Total = 2500

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WEDNESDAY:  Mid-Distance Freestyle/Pace

Warm-up-
600 choice

Warm-up Set-
20 x 25 @ r=10
5 x thru:
-25 kick
-25 10-beat free
-25 catch-up free
-25 swim

Main Set-
3 x thru:
1st 100 sets pace for 200 and 300; goal is to hold 100 pace for 200 and 300; this is a deceivingly hard set!
-100 @ r=15
-200 @ r=30
-300 @ r=60

Cool-down-
100 choice

Total = 3000

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THURSDAY:  Stroke

Warm-up-
500 choice

Stroke Set A-
10 x 25 kick @ r=15
-fly, back, or breast

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

Stroke Set B-
10 x 25 drill @ r=10
-fly, back, or breast

Stroke Set C-
500 swim
-every 4th length “stroke”

Stroke Set D-
10 x 25 swim @ r=15
-fly, back, or breast

Cool-down-
250 pull
-breathe 3/5/3/5/3 by 50’s

Total = 2500

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FRIDAY:  Speed

Warm-up-
300 swim
200 kick
100 pull

Warm-up Set-
8 x 50 @ 1:10 or r=20
1-4:  25 kick/25 swim
5-8:  25 drill/25 swim

Main Set-
6 x 200 swim:  descend times 1-3
#1:  straight 200 @ 4:00 or r=60
#2:  broken 15 seconds at 100 @ 4:15 or r=60
-subtract 15 seconds to get time
#3:  broken 10 seconds at each 50 @ 4:30 or r=60
-subtract 30 seconds to get time

Cool-down-
300 choice

Total = 2500

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March 28-April 1, 2016